November 16, 2018

Intermittent Fasting Trial, Day 16: Week 2 Results

Intermittent Fasting Trial

Yesterday was the start of my third week of intermittent fasting. The first week of doing it, I actually gained 0.4 pounds. I really like doing it, though, so I decided to try some adjustments until I find what works for me (and something I can maintain--I am not going to make changes that I am not willing to do for the rest of my life).

First, I switched to black coffee in the mornings. I had been adding a tablespoon of heavy cream (50 calories) to my coffee during the first week. I also tried to shorten my eating window. I say "tried" because I wasn't very successful at it.

The problem is that I break my fasting at 3-4 pm with a good-sized dinner. That is where the majority of my calories come from. Because that's a large meal, I'm not hungry again until 5-6 hours later. So then I'd eat a snack at around 9-10 pm.

I enjoy breaking the fast with my dinner, because my dinner is usually pretty healthy food, and I'd like to spend most of my calories on that. I'm afraid if I just have a snack at 3-4 pm, and eat dinner a couple of hours later, I might just snack like crazy for a few hours and then I won't even really want my dinner. Basically, I want to have a good appetite for my main meal of the day.

Anyway, that is why I haven't been doing so great with a shorter eating window. And as for the results of week two, I am down 0.4 pounds... back to my starting weight, hahaha. I still really enjoy this way of eating, so I'm going to make some more adjustments and see if it helps this week:

1) Have a strict start/stop time for an eating window, instead of eating at "3-ish" or "4-ish", and then again just before bed (6-8 hours). So, this week, I'm going to do an eating window of 4:00 pm to 8:00 pm.

2) Add in exercise. I had a great run a couple of weeks ago, and I was excited to go out again... but it's been SO COLD that I just haven't brought myself to do it. Over the past few years, I have really become sensitive to the cold--I used to love running in 30-degree weather!

However, I have a perfectly good treadmill in my living room that I haven't touched since I was training for the half-marathon in April. This morning, I queued up some TV shows to stream, and decided that I will run on the treadmill for one show per day (M-F). A very simple plan!

Also, I figured that since I'm going to be on the treadmill a lot, it would be a great time to work on heart rate training again. When I'm outside, it's hard to run slowly enough to keep my heart rate down--my mind wanders and then I realize I picked up the pace and my heart rate is too high. On the treadmill, I can just set the speed and then run until my heart rate hits the top of my target (ideally, I will keep it below 144 bpm). Then I drop the speed down a notch, and repeat.

Today, I dusted off the treadmill and tried it out. It felt really good! I forgot how "easy" running feels when I keep my heart rate low. I say easy, but I mean that in relative terms. It feels much better than when I push the pace, and that makes the run more enjoyable. I remember loving my heart rate runs in 2016!

I started watching a show on Hulu, and then it kept buffering or something--it was annoying! I actually stopped running twice to try to fix it, but then I gave up and picked a show on Amazon Prime to watch. It was only 23 minutes, so added to the time from the first show, I ran for 38:41 total--and it ended up being a perfect 5K distance.

Treadmill run

I don't think that the treadmill is calibrated correctly, and the numbers on my Garmin didn't make much sense, either. I didn't use the foot pod, so that could be why. As I slowed the treadmill down throughout the run, my pace on the Garmin got faster. So, I'm not going to pay attention to that--right now, I'll just focus on my heart rate and time spent running. I'll dig out the foot pod, though, and hopefully it'll be more accurate.

So, with those couple of changes, I hope to see some good results next week!

(Speaking of our cold weather, my brother posted this on Facebook last night, and I was dying. Luke is SO cute!!)

Viva Mexico


2 comments:

  1. Katie, if you haven't, look up a "clean fast" and make sure you're sticking to that (no artificial flavors or sweeteners at all- really nothing but water, black coffee or unsweet tea made only from tea leaves....). It made a HUGE difference for me. My black coffee had natural flavors and I think it was affecting my fast. I read "Delay, Don't Deny" and it helped a lot!

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  2. I'm glad that you introduced me to IF. Thanks! I'm dabbling with it and really liking a couple of freedoms that it offers (like not spending so much time eating, not feeling pressured to eat breakfast to 'keep my metabolism going'). And, I have lost a pound or two. I haven't read all of your posts lately (most though) but that's awesome that you had a great run a couple weeks ago. I agree, it has gotten so cold and so fast that I've had trouble wanting to get out there too! And I normally like the cold, like you. It has just been so sudden. -- Melissa in Toledo(Maumee)

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