50kg? That is way tiny...! Will that be within your normal BMI? Cos I’m afraid you may fall sick due to extraordinarily low weight.

Done my research. Bmi normal weight towards under weight. Want to build my body from scratch. From there will increase my body fat step by step. Best of luck to me lol.

hi, read above to avoid black coffee during fasting period. Why?

https://www.youtube.com/watch?v=UTKUaAb7UK4&t=317s

Finish my first 24 hours fasting today🥳Manage to jog 7.5km some more. Feels great and full with energy. Got another 2 days to go with 24 hours then go back to 18:6~upgrading from 16:8 last time😬

I think is about time for you to look into dry fasting (1 day dry fasting = 3 days water fasting). This is my weekly routine now once a week DF. Yesterday started my Keto Diet (Salad + protein) and my standand IF 24:1 OMAD. Also still have not do any exercise yet . Current weight 64kg.

i usually do 20:4. Now in plateau state gahhhhhhhh so annoying. maybe i should up the fasting to >24hrs or try combine with Keto.

Combine with Keto diet is a big yes (Half vege, quarter protein & quarter good fats).

Also time to look into OMAD as part of your new norm. Limit your eating time window say 15 to 30 minutes.

During fasting state do plain water only. Limit daily max 800ml or drink when ure thirsty only. If ure strong enough do Dry Fasting say 24 to 48 hours.

That's what i did and consistently down from 84kg to 62kg in 5 months without any single exercise.

Imagine if exercise

Good luck.

This post has been edited by doremon: Aug 18 2020, 04:59 AM

i already lost 14kg last year.. from 62kg to 48kg.
but post MCO+raya my weight went up to 53kg hahaha.
now try to lose it back but I'm stucked between 52-53kg for almost 2 months already

Limit your eating time window say 15 to 30 minutes>> how about ur calories? do u eat less than 1000 calories daily bcos the eating window is so short
During fasting state do plain water only. >> yaa I'm doing this
Limit daily max 800ml or drink when ure thirsty only. >> but not this. i drink almost 3L daily. i think better to drink more bcos if u drink less, ur body will retain the water and u have more water weight. No?

Is all about try n error. Whatever works for me might not works for you. All ive stated earlier works well for me.

Limit your eating time window say 15 to 30 minutes>> how about ur calories? do u eat less than 1000 calories daily bcos the eating window is so short
Calories between 800 to 1k. Plan ahead. (Half vege quater protein quater god fats) in smaller plate (Everyday for the pass 5 months) usually 15 minutes maybe less im done.

Limit daily max 800ml or drink when ure thirsty only. >> but not this. i drink almost 3L daily. i think better to drink more bcos if u drink less, ur body will retain the water and u have more water weight. No?
Maybe to you but for me 800ml or less its my daily water i consumed for the pass 6 months.

Result from 84kg dropped to 62kg today in 5 months time.

Maybe what you can do try to extend for fasting hours 48 or 72 mixed it with dry fasting as well.

But since youre 53kg no worries lah aiyo. What's your height btw ?

Just take it easy. Stress and no sleaping quality also can cause insulin to be trigged hence will kick you out from fat buring state. To start fat buring mode min 16 hours of fasting minumum.

What's your Break Fast eating pattern ? Fast food ? Rice ? Do you replace your rice with vegetable ? I suggest you look into Complex Carbs instead.

This post has been edited by doremon: Aug 19 2020, 04:55 PM

Check Wim Hof Method. They say Ice bath is helpful.

I personally do ice shower daily and at least I don't get fat. I love food, I always take calories way more than my daily recommended diet.

Edit: additional info - I started WHM about 2 months ago.

This post has been edited by Just2centslah: Sep 25 2020, 02:11 AM

For every kind of health issues intake of water depends a lot. All you need to focus on the how much amount of water bottle you consume in day. The average is 5 liter of water that you should in take on daily basis. Water works as a miracle and helps to resolve other problems as well.

I've been working out, mostly on weight training and little or no cardio for about 5 weeks already, lost about 3 kg since then, pretty happy about it. However for the past 1 and a half week my weight maintains the same hovering around 0.3kg difference.

I take protein supplements , eating lean food to make sure that i have at least 90-110g of proteins everyday to keep up with my muscle mass on calorie deficit.
Carbs intake hovers around 75 normally to a maximum of 110g
Fats intake hovers around 50g

Im at 500-600 calories deficit, pretty sure that i eat no deep fried food except on cheat day, sugarless. 1 cheat day a week, consist of some fried chicken usually but i still make sure i don't go above my calories count. Quite confident on the food part as im not eating the wrong thing as i've been avoid fried food, sugars, and take very less carbs. Do i need to lower my calories intake even more? What am i doing wrong here? Please help.

u can try to zigzag the calories intake. perhaps ur body is used to the routine already.
it's time to confuse it.

Any tips for starting IF (16:8)? and how to combat hunger at night (any possible cheat day)?

If you have never fasted before, then don't start 16:8 immediately. Do a more manageable 12 hour fast first, and slowly increase the hours.

You will feel hungry. That's where your will power kicks on. In my case, to prevent hunger, I will make sure my last meal right before starting to fast includes protein (not shake, but meat-based or fish). But sometimes, I can do without meat even because I am so used to fasting and I rarely feel hungry.

[B]

Maybe incorporate cardio into yr workout routine?

In general, it is better to burn weight either by sports or to think about your health. Indeed, it often happens that no matter how much you go in for sports and take a great interest in healthy eating, nothing helps. And I had the same problem. I tried HGH therapy in Boston (I just live here) and then I felt a colossal difference. In terms of, before, in order to feel better, I had to lose weight so that I could see that I compensated for everything that I ate. And now I started to take care of my health more and the weight that I am losing is not returning now. What a pity that before, instead of posting a hospital or having routine tests, I always found excuses for myself and did something else.

HGH therapy in Boston helped me, you can contact them

Bike or running? My answer is neither. To lose weight and tone up your body, lift weights.

Rowing is a great full-body exercise. Every part of your body gets a workout including joints. The only problem is the machine ain’t cheap and takes up quite some floor space.