Yeah. I only do intermittent fasting if it’s accidental. I try to avoid hunger cravings by eating:
1) peanut butter (some)
2) drinking fluids (soy milk, etc)
3) soup, if there is any
Some people swear by IF… but honestly, my goal isn’t to dramatically reduce weight over a short time(bounce-back effect).
Fix the lifestyle, the weight will fix itself. Extreme dieting measures IMHO are counterproductive since it doesn’t change the underlying issues. I have a buddy who did a multi-day fast… I’d say he got dramatic changes… I have no idea if they are sustainable.
So far: reduce carb intake (bread, rice, potatoes, pasta, noodles…). In fact, I don’t consume much rice, pasta or noodles now at all. In fact, I actively avoid them, choosing simple bread and the occasional potato. I try to avoid excessive carbs after lunch, too.
Get more exercise.
Get into the habit of getting more exercise. Instead of taking a bus or car, walk or bike it! We’re far too sedentary for our own good. In fact, I’d say buying a car was probably what caused the weight to pile on! Driving & eating. Geez!
I do eat bad things for me: chocolate, cookies, etc. … all the things I used to eat. Just NOT very often.
And I don’t guilt myself over food. But the biggest change has been gradual. For me, that gradual evolution of habits that I don’t need to think about has been the biggest plus. If a habit helps me lose a few kgs, then good. If it doesn’t, I ditch it. If it works but loses effectiveness, I don’t see the need to keep it, I ditch it.
I work what works. No guilt trips. But the biggest realization for me has been: it doesn’t matter what you think or feel, it only matters what you do. So stop worrying… get on with it.