16:8 work for me, but it also reduce my muscle mass by a ton

you're probably not eating and training right? Was on 16:8 and I maintained strength and musclemass just fine.

How many meals u took in 8 period

Feels like it's just limiting calories intake. If you overeat during that 8 hours, it will also lead to weight gain.

Just wanna share a little of my weight loss journey here.

I started planning to lose weight in May 2021. I was WFH and one day when I decided to revamp my house, I realised that my body didn’t have the energy nor strength to move furniture or to even last the entire day cleaning. On top of that, I tried my usual dress pants and I couldn’t even button them. So I realised that I needed to do something about it.

I didn’t really want to give up my favourite pasta or that cuppa tea, and besides I want my body to actually have better stamina and strength, so I decided that exercises are must on top of some form on conscious diets.

First 3 months (approx. May – July 2021):
As I always had knee pain issues, I usually just confined myself to just swimming. With the pandemic and etc, pools were always closed. And thus I had also been giving myself excuses not to exercise. After my wake-up call (above), I decided to test out some “knee friendly, low impact” cardio exercises on Youtube. For the first few months, it was hell. I could barely last 30 minutes. I tried my best to perform about 3-4 times per week, 30 minutes each sessions.
Another thing that demotivated me a lot was that I didn’t see any changes from the scales! In fact I even gained 1 or 2 kg! It was demotivating but after reading tons of articles online on why this was happening. I decided to just throw that damn machine out of the window. Instead I started taking measurements of my body (thighs, waist, arms and etc…)

Next 3 months (approx. July – September 2021):
One thing I noticed, my stamina improved! Instead of 30 minutes, I pushed for 1 hour each session. And the knee pain issue? They disappeared. I suspect it’s because the muscles are building up around the area. And I started doing exercises that are more intense, like cardio boxing, which is absolutely fun! And that motivated me to exercise even more.

From October 2021 – Now:
At this point, all my measurements have reduced. The dress pants that i couldn't fit in? Now I need a belt to hold them, for all my shirts, dresses and everything else as well. I could see my body toneing up and in places that I never notice before, have been forming defined muscles. Of course now i have ventured into different exercises as well, like cycling too! And with the better stamina, it feels fun to workout too!

I still haven’t given up those sweet sweet teh tarik or pastas or that dry ramen that I’m so addicted to. But I do eat them sparingly and watch my calories intake, give or take.

I think I would have lost my weight faster if I just stop eating or just cut calories entirely but I really didn’t want to give up some of the foods that I love. So exercises are the way to go for me. But of course, I stay conscious of what I eat and the calories count just so that all the blood and sweats don’t go to waste.

Since returning to the office, I have unfortunately cut down my workout time cause it’s just way too tiring sometimes. But I try my best to fulfil at least 3 hours per week.

And on top of losing weight, gaining muscles and toning the body, it’s the freaking sweet endorphins! That one is really addictive and when you take rest days, or when the body is losing endorphins, you really do feel the differences in your moods! Also, my back pain, knee pains have disappeared (*touch wood*) and I find myself having better memories. 

Seriously though, if you are embarking on this weight loss journey, don’t forget to incorporate some form of exercises. Even walking for 30 minutes or 1 hour is good enough, that’s how I started too!

Good luck!  :thumbsup:

Interested in your progress since returning to office. Are you still on a routine?

Since returning to the office, I have unfortunately cut down my workout time cause it’s just way too tiring sometimes. But I try my best to fulfil at least 3 hours per week.

Yes ah, i still fulfill 3 hours per week. About 3 workouts each per week, 1 hour each sessions.

Sometimes when i feel like it i separate it into 30 minutes workout instead, just need to do more days.

Some weeks I managed 3 hours and 30 minutes. If i'm too tired also i will just throw in less intense workout like walking only.

though my workout days differ now. like sometimes i do every alternate days or once every 2 days depending on the schedules. But i always squeeze in 3 hours per week minimum.

How hard is devoting 30 minutes per day for health?

How hard is devoting 30 minutes per day for health?

Not hard, why?

If disciplined, it becomes a routine

Discipline is the key

86 kg to 68 kg in 5 months and now back to 74kg in less than 2 months due to inactivity caused by leg injury and covid....i'll be back soon to achieve my target of 65kg and to the ultimate 55kg....key success to the weight loss of more than 15 kg is consistencies in exercise and diet that leads to calorie deficit...

The key is making workouts a main priority and as a daily routine

If disciplined, it becomes a routine

86 kg to 68 kg in 5 months and now back to 74kg in less than 2 months due to inactivity caused by leg injury and covid....i'll be back soon to achieve my target of 65kg and to the ultimate 55kg....key success to the weight loss of more than 15 kg is consistencies in exercise and diet that leads to calorie deficit...

86 kg to 68 kg in 5 months and now back to 74kg in less than 2 months due to inactivity caused by leg injury and covid....i'll be back soon to achieve my target of 65kg and to the ultimate 55kg....key success to the weight loss of more than 15 kg is consistencies in exercise and diet that leads to calorie deficit...

That amount of weight loss in short period, is it okay?

that's about 3.6KG loss per month in your 5 months period. You are not eating enough and your body is consuming itself.

As a result, your body gains back weight really fast the moment you stop. You are having yoyo effect. Might need to increase your diet a little otherwise you cannot sustain. imho.

Weight loss is a journey, not a short term solutions and remember you don't want to die while doing so! It's supposed to help you!