Today is the fifth day of IF. The scale doesn't show any changes, however I'm happy that I complied with the commitment and kept the promise. In each day since the start of IF; I have been eating dinner in between 7:00 to 8:00 PM and the meal next day sometimes in between 12:00 to 1:00 PM. This usually results in 16 hours of fasting window and 8 hours of eating window. Living in a family with a kid and different family members with different diet requirements it is very difficult to stick with exact time schedule for the lunch and dinner. Though I need to eat lunch at 2:00 PM to meet the cycle of 18/6 its very difficult to wait until 2:00 PM for the lunch. I need to adjust with the time schedule of other family members as well. However from the next week I will try my best to increase the fasting window to 18 hours.
One thing that baffles me is why there has been no any significant weight loss in past five days ? Or is it too early for me to expect reduction in weight in just five days. Yes that may be true. However one thing that I need to improve myself is controlling the diet during eating window and doing some moderate level exercises. I didnt do any exercise thinking that if I do exercise it may increase my hunger and may result in eating more once I break the fasting. But from some reading as of now; I think I can exercise sometime in between 4-7 PM just before my last meal. I also think it would be good idea; because if I do exercise during fasting window the hunger may increase and I may end of eating more. So from next week I will jjoin Gym and start doing moderate exercise sometimes in between 5-7 PM. Also another mistake in past five days was eating too much after breaking the fasting and the food was mostly rice. In the coming week I need to strict white rice to only one mean and add more complex carbs like roti and more vegetables in the dinner.
Following will be the action point for coming days to reduce the weight by 2 kg per week for every week;
- Increase the fasting window to 18 hours.
- Eat rice only on one meal and add roti in one meal.
- Engage in some form of physical activity in between 5-7 pm (either join GYM or go for brisk walking)
- Eat more fruits and vegetables.
- Do some yoga and meditation in the morning.
- Not more than 3 meals during the eating window.
