Help/Advice with my Fasting

Hello everyone, so I am starting to add fasting to my lifestyle as well as exercising regularly because I would like to lose weight and keep it off as well as become more fit.

So far I am starting an exercise routine where I will be working out every week from Monday to Saturday with Sunday as my rest day. It will be a good amount of exercise every time I workout like more than an hour and all the exercises I'm doing will basically be cardio and calisthenics.

As for my fasting routine my eating window is from 7AM to 1PM. I think this goes well with my wakeup times since I usually get up like 7-8 AM.

The thing is I am unsure on is if I should make Sunday a rest day from fasting as well. I have done fasting sometimes in the past but never as consistently as this. My goal is also to lose like 60+ pounds of fat, whether that means actually weighing less or turning fat to muscle I am not sure because I need to do my workout routine for a longer period of time to start seeing results.

So I guess my main worry is if not doing my fasting once weekly would slow down my progress too much or if it is just better to do the fasting daily for the lifestyle change I am looking for.

Also I feel like I have a pretty indecisive mind because I have been struggling with my weight and finding a diet I can follow for years now. And I'll start one like Paleo, or calorie counting and it'll last some days or weeks and I'll give up and or change my mind to something I think is better. But anyways if anyone with any experience with fasting could give any advice that would be great.

Like do you think it is good to have one day a week of no intermittent fasting or do you think it is healthier to do it daily. But I know there are some days like a birthday or holiday where I won't fast regardless of if it's Sunday or not cause I'm not going to be torturing myself at an event or family meeting where eating is part of the entire experience.

But in conclusion any advice or tips would be helpful. Thank you

BritishPerson · 41-45, M

I follow the Slimming World plan. I am a member of Slimming World but you wouldn't be able to join unfortunately unless you are in the UK or Ireland. However, you could still do something similar.

It mostly involves filling up on lots of fresh fruit and vegetables. Frozen fruit and veg are also fine. Eat plenty of protein-rich foods like lean fish and meat (cut off the visible fat), eggs, fat free yogurt and beans. Protein makes you feel full. Potatoes, plain rice and pasta are also good. Avoid anything high in fat or sugar or only eat small amounts as an occasional treat. Eat until your hunger is satisfied but no more. If you are hungry you are not doing it right. I lost four stone so far doing this.

Keep up with the exercise. It's really good for you to keep fit but what you eat has far more of an impact on your weight than exercise.

LamontCranston · M

Work more actual strength training into your program. Building muscle will speed up your metabolism and bring about positive body changes.
If you study fasting "windows" , you'll see that there are alternatives. Yours is probably too short for long term success. An 8 or 9 hour window is more likely to be followed. But always remember it is the quality and quantity of your food intake that makes the primary difference.
Consider a second rest day or at least light day.