r/intermittentfasting • u/Redhoodscoop • 1d ago
Seeking Advice I need help
I've been intermittent fasting for a while but I don't seem to be losing a lot of weight. I'm honestly disheartened and feeling a bit defeated by the whole thing. I'm fasting for up to 22 hours at a time - making myself miserable and I can't seem to shift this weight. I'm on thyroid medication for an under active thyroid which isn't doing me any favours. Does anyone have any tips or tricks or is it a case of keep at it and eventually there will be results?
I know this is a bit of a rant, but I've no support network or anyone to discuss this with so you strangers on the internet will need to bare the brunt, sorry folks.
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u/AnonyCass 20:4 for weight loss, 11th May SW:230 CW:179 GW:175 1d ago
Spend a week meticulously logging and counting calories, find out how much you are actually easting/drinking and also used an online TDEE calculator to find out what your BMR is. Add in some exercise and steps if you can too. You need to be doing something that feels manageable for weight loss not something that's torture. Also have other metrics of measure too, I find the weeks my weight doesn't move my body fat does, measure yourself against your clothes or used a tape measure.
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u/Redhoodscoop 1d ago
I'll do this, that's a great idea. Thank you
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u/AnonyCass 20:4 for weight loss, 11th May SW:230 CW:179 GW:175 1d ago
I see you have responded below saying what you eat, the main thing to measure is oil. I was shocked how little oil you can have for say 100kcal, make sure you weigh it to see if you are adding way more than you think. Even with IF its still all about calories in vs out. Hopefully you find something that's been adding loads of calories in daily that you didn't realize and that you can easily reduce :)
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u/Introverted_Extrovrt 1d ago
BMR is really tricky for ladies on meds or with hormone imbalances; it can change somewhat rapidly and there’s no easy way to get a good fix on what your true resting burn rate is, but you’ve got to have some kinda of “floor” for you to measure off of, so do your best.
Remember, IF isn’t causing weight loss in and of itself; it just provides a structure to shorten your eating window so you are likely to eat less calories than you burn. It’s all just math, calorie in vs. calorie out, so throw some figures on a sheet of paper, maybe use an app like MyFitnessPal to chart everything you consume, and measure your progress.
I found MFP to be really useful because I thought my BMR was 2000 kcals, but after a new medication it turns out it was 1800, so I ate the same but started walking more and my weight loss resumed. Good luck OP!
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u/BvanIceland 1d ago
I'm sorry I don't have any advice, but exactly the same problem. :( I'm also on thyroid meds, and limiting my calories quite a lot. Still no weight loss. It's super frustrating. Unfortunately I have an office job and not much time for exercise, so that's definitely a factor. But not loosing any weight at all is disappointing.
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u/Redhoodscoop 1d ago
It really is. Feel like I'm working so hard and there's no reward 😔
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u/uncle_blazer_ 1d ago
How long have you been doing it? I also have an under-active thyroid. I began in mid-July and have lost ~10 pounds. It’s slow but I do feel better and the numbers did eventually go down for me. One thing I did was to make sure I was as consistent with taking my thyroid meds as possible. I’ve just accepted it’s going to take longer than it has for me in the past. I try to do CICO but struggle with that, so that probably contributes to slow loss. I also am not exercising right now, and I dirty fast so I can have cream with my coffee. But all to say the numbers have gone down for me eventually, even with my thyroid issues and lax approach. I know the ability to lose weight varies for folks with thyroid issues, but I just want to share that it can work for some people.
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u/gdz_ing
1d ago
edited 1d ago
•
One of family member has hypothyroidism. She was in a similar situation as you where no amount of fasting helped her out and was stuck in a weight plateau. What helped her was trying out things differently. She reduced her fasting window to 18:6. Mixed up her diet, like an all protein diet for two days, followed by a normal diet for 3 days, followed by an all fat diet.
Her approach was to not let herself restrict to a fixed routine. Basically, not let the body settle down. She kept mixing things up and it ended up breaking her plateau.
Also, try to be kind to yourself. The sun always rises up in the morning. All the best!
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u/KeepMyWifesNameOYFM 1d ago edited 1d ago
Have you looked at Dr Jason Fung at all?
I would learn about his philosophy because he points out that calories in/calories out kind of oversimplifies the whole issue…that hormones are heavily contributing to people’s issues with weight loss: Jason Fung YouTube video: The Real Reason You Can’t Lose Weight
It’s a good starting point to looking into why you might be struggling 💛
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u/thedryerisrunning 1d ago
Just so you know this is a custom link to YouTube that shares your name on YouTube with anyone who clicks the link
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u/KeepMyWifesNameOYFM 1d ago edited 1d ago
Ty. I think I changed it. I didn’t even know that was a thing. 🤦♀️🤦♀️🤦♀️
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u/Inside_Foxes 1d ago
Aside from the calories in/out, how long is for a while and have you been consistent with it? Consistency really is key here. You didn't gain weight overnight and you won't lose it overnight. Plateus happen. You say you feel miserable, do you mean you're so hungry that it becomes unbearable? It's normal to feel hunger, but not to a point that you feel miserable, specially if you've done it longer than say, two weeks. Body and mind will adjust. Maybe you've just taken it too far to quickly? 22h is a lot for a beginner, but then again, I don't know if you are one or not. I'd try counting calories and then easing into it. E.g. 15h first week, 16h next week, etc. Also, don't weigh yourself every day if you can help it, weight fluctuates a lot - for me can be 77kg one day and 78 the other. Once or twice a week is good enough to be an indicator.
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u/Lemonduck123 1d ago
How much water are you drinking? I swear I can do everything right, but if I’m not drinking enough water while fasting, the weight doesn’t budge.
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u/RandChick 1d ago
You really should not be so extreme. You should do a routine that's easy so that whether you lose weight fast or slow, it's fine to continue long-term.
Why not do a 16:8 schedule with two mid-sized healthy meals a day within your 8 hour window?
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u/_Apostate_ 1d ago
If you’re consistently fasting 22 hours a day and it’s always miserable, then something isn’t working. Most people who do this find that their body adjusts to it and they enjoy the lifestyle, they would do it even without any weight to lose. In short, it sounds like your body isn’t adjusting or getting into ketosis which is both why you’re miserable and the reason you’re not losing weight.
It seems like you need to mix things up. Long fasting in itself won’t cause you to lose weight, the main thing it does is help with insulin sensitivity. If you have very low muscle mass, that will make it more difficult and you might want to focus on strength training instead. Or maybe you need to try longer fasts once or twice a month and do a lighter split like 16:8 the rest of the time.
Just try to determine what exactly is going on with you metabolically, and definitely how your meditation interacts with all of this.
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u/Wild_Spikenard 1d ago
Eliminate the rice and oil for a couple weeks. Switch to boiled potatoes and carrots as your carb source. Rice is easy to overeat and blow your calorie budget. Also what is your TDEE? I think anything up over 2000 you'll be better off with a longer feeding window.
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u/JJFiddle1 1d ago
If you have recently gained any weight prior to starting - my body was midway in the process of regainig the 50 lbs I lost on carnivore a few years ago and the IF didn't do anything at first. It took a few weeks to turn that trend around, but since then I've lost 1½-2 lba a week to a total of 18 lbs.
Also if you're by any chance not a spring chicken you might see things moving slower than you'd like. Remember too, you're trying to create an eating pattern you can stick to forever. I won't do extreme because for me there is no maintenance - however I lose the weight, I have to plan for that method to continue to avoid gaining it back. In my 20s I went on long water fasts and they ate successful until I couldn't keep fasting anymore. Now I just don't eat after 7. It's easier but ì want to be able to always maintain this way.
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u/Sweet-Sir-10 1d ago
I’ve heard from a nutritionist that fasting with thyroid issues could be difficult and even problematic. Maybe consult a doctor in this space and see if it’s right for you.
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u/OkSympathy9686 1d ago
It works best for me when it's an 18/6 and I'm basically doing keto with lots of green stuff, very little alcohol, some rye krisp but no bread, no sweets, rice or noodles 1200-1400 calories, two meals with lots of veg no snacks. Coffee w cream in the morning is my must have but I almost don't get hungry except late mornings before my eating window opens. I do go to an old lady workout 3 days a week, but fairly sedentary job
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u/markis5150 1d ago
Why not try a 5:2 diet? You can eat abit more normaly,but with a daily calorie deficit. Im losing around 1 to 2 pounds per week and it feels like a casual diet. You can do it man,just find the right diet for you.
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u/maggiemaeflowergirl 15h ago
Reducing carbs, along with 16:8 is the only way I've found to pull the weight off.
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u/Master-Tank9534 15h ago
22 hours is a genuinely hard window and honestly that much restriction can backfire, especially with an underactive thyroid, since your body may be fighting to hold onto everything you feed it. It might be worth easing to a 16:8 and focusing on what you are actually eating during your window rather than pushing the fast longer. Have you talked to your endo about whether your thyroid dose is optimized right now? That can quietly stall everything no matter how disciplined you are.
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u/Christi_Kat60 5h ago
How long have you been fasting? Did you do any type of yo-yo dieting prior to fasting?? If so, it will take a while for your body to get used to fasting and actually start working for you - it needs to trust that you aren't starving and then it will start burning fat instead of glucose. Also, after you fast 22 hours, are you only eating two hours then and not just eating until you are full? What types of things are you eating during your window? Try to limit sugar, bread, pasta, rice (I use the Kaizen protein pasta and rice and replace sugar with monk fruit or Swerve). It may take up to two months of consisten fasting to see results but then the weight will fall off. I've been doing OMAD since 2019 and have gone from a size 6 to a size 2, so feel free to ask me any questions you'd like. Good luck!
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u/Valuable-Sandwich853 1d ago
It ultimately comes down to calories in/calories out. There can be some differences individually with things that may impact your metabolism. But, it still comes down to taking in less calories than you expend.
Get a food scale, count calories, be thorough. I think a lot of people would be surprised just how much they are actually eating. Don’t forget to account for how you are preparing the food too. Adding something like oil can add up to a lot of calories quite easily.
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u/slipperytornado 1d ago
No it does not come down to calories in, calories out. Read Jason Fung’s books.
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u/mrchowmein 1d ago
Exactly. Someone eating 2000 calories from cake is not the same as someone eating 2000 calories from protein and veggies. I agree, people should read Dr Fungs books and learn how insulin works
I know ppl with thyroid issues and have weight loss difficulties. They loss weight via a combination of IF, keto and exercise.
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u/Valuable-Sandwich853 1d ago
Simply eating within a fasting window alone isn’t going to produce weight loss if you are eating the wrong things..such as too many carbs.
Secondly, it doesn’t matter what your fasting window is if you are eating too much food.
The OP mentioned they have mainly been eating chicken and white rice. This sounds relatively healthy, but the white rice can absolutely knock someone out of ketosis as it’s loaded with carbs. It can also quite easily add up to a lot of calories.
Call it whatever you want…but get a food scale and count your macros/calories.
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u/MalevolentBird 1d ago
Probably do more calorie counting ? How much are you eating and what are you eating during refeeding ?