My weight loss journey started in August this year, I was at 85 kg which was unhealthy for my 165 cm height. My BMI was over 31 which is in the “obese” category (BMI above 30). That term is quite scary because even if I didn’t look obese, it was telling me that my body really needed to lose some fat if I didn’t want to run the risk of developing type 2 diabetes. So I started to reduce my calorie intake in order to lose weight, aiming to be at a much healthier range within months.
Counting calories is not always enough
2 months later I lost the first 7 kg, I was at 78 kg, which means a BMI at 28.7 and a downgrade from “obese” to simply “overweight” category. Good effort but still far off the healthy range between 50 kg and 68 kg for me. This is why weight loss is a long journey, it takes time to lose fat and it’s important to enjoy the ride if you want to stay motivated all along! I was enjoying my new routine and ready to keep it up that way but something happened: I plateaued… How do you break a weight loss plateau?
Find a method you can easily turn into a healthy habit
If you search for the solution online, you’ll see a lot of articles telling you to exercise more and eat less, because the only way to keep losing weight is to reduce further your calorie intake or increase even more the calories you spend at the gym. Personally, I found it pretty depressing and not really helping.
Thanks to Huel (a plant-based and completely nutritious meal), I already have only 400 calories for either lunch or dinner with all nutrients I need, and I keep the other meal of the day at 500-600 calories max with fresh food I cook myself. I don’t want to exhaust myself at the gym and I don’t want to eat less. I already know I don’t need breakfast in the morning as my body is not fully awake until noon. The solution for me was obvious: Intermittent Fasting.
What is intermittent fasting and how does it work?
There are several types of intermittent fasting methods, but the 16/8 method seemed like the obvious choice for breakfast skippers like me. It consists of fasting for 16 hours and eat within a window of 8 hours. I started this way 2 weeks ago and this is how I broke my weight loss plateau. My weight loss of approximately 1 kg a week resumed…
What my day looks like
- 8.00am: I have a big glass of water to rehydrate my body and then a cup of tea (with no sugar, no honey, no milk)
- 12.00pm: This is when I start to be hungry so I have a Huel shake for lunch (400 calories)
- 4.00pm: I have a small snack involving nuts, fruits and/or some dark chocolate (200 calories)
- 7.00pm: Dinner time, I stick to circa 500-600 calories per meal
- 7.30pm: If I’m still hungry, I will have some fruit (berries are very low in calories for example)
I consider my 8-hour window being between 12.00pm and 8.00pm but sometimes I actually fast for longer as this is quite easy for me. Needless to say I drink plenty of water during the day. I can totally see this eating habits staying in my routine in the long term, even after I reach my weight goal of 60 kg. It also makes me want to document myself a lot more on the various health benefits attributed to intermittent fasting so it’s very likely I’ll come back with a post about it in the near future!
Did you (or anyone you know) also come across a plateau in your weight loss journey? How did you overcome it?
Big Girl x