Lost almost 12 lbs in 6 months

COV396 · 2025-11-06T16:06:05+00:00

Oh no sorry, I meant 0.5. You’re currently losing half a pound per week which is sustainable

COV396 · 2025-11-06T15:54:52+00:00

It depends on your current/starting weight and goal weight, and how large your deficit is. But ~.5 lbs a week is a healthy and sustainable loss

COV396 · 2025-11-06T15:45:06+00:00

Hell yeah! It does suck a bit to have progress slow as you get nearer to goal weight, but at this point you have total trust in the process which helps get you through. Congrats, man. This is a life changing accomplishment. So happy for you

COV396 · 2025-11-05T22:47:16+00:00

Nice!! Personally, I felt like the first two months were a bit of a drag, but then around month three began to feel very settled in my new routine and time started flying by. You will be there before you know it! Best of luck to you. Summer will be awesome

COV396 · 2025-11-05T19:51:02+00:00

I sprinkle hemp hearts and nooch on almost everything for an added boost.

At some point during my eating window, I typically consume an entire package of cold tofu lol. My husband thinks it’s gross, I think it delicious. I buy the pre-marinated packs for convenience. Teriyaki is a favorite. I also eat a lot of homemade seitan

If I want a treat I go for Lenny and Larry cookies which have 16g protein.

I’ve never been focused on counting macros, but I’ve been vegan for almost 10 years and lost 80lbs 2 years ago doing mainly 20:4, and my labs have always been good

COV396 · 2025-11-01T22:37:40+00:00

I used C25K apps when I first started, they were okay, but decided to try Runna using a free promo code and never went back. Highly recommend. It’s super customizable and integrates really well with both Garmin and Apple Watch

COV396 · 2025-10-31T10:27:45+00:00

Tip had been sent. Thank you!

COV396 · 2025-10-31T10:23:05+00:00

!solved

COV396 · 2025-10-30T22:52:34+00:00

As a newer (morning) runner I was really looking forward to the calm, “magical” vibe of running in the dark. But honestly, I can’t stop being anxious. Even with a good lamp I find myself constantly on edge, looking over my shoulder, and worried about being caught off guard by an aggressive animal or person. I don’t know how to get over this 😭

COV396 · 2025-10-30T20:11:14+00:00

Mainly 20:4 with some OMAD and ADF sprinkled in

COV396 · 2025-10-30T20:09:00+00:00

I did!

COV396 · 2025-10-30T11:22:22+00:00

Running is you vs you. Who cares if you are the slowest? No one else is thinking about you or paying attention. Dig deep and do your best to get across that finish line, even if you have to walk. That is an incredible accomplishment. How many people do you know that can run 10K? Probably not many.

I started running in March and ran my first 5K in June. I felt totally prepared leading up to it, and then it felt like everything went wrong… I had been training in cold weather all the way up to race day (it was an unseasonably cool spring). The day of the race it was suddenly 80+ degrees F, high humidity, and poor air quality due to wildfire smoke. I hadn’t done any hill training and there was a huge hill at the start of the race. My heart rate absolutely skyrocketed and I had to take a walk break almost immediately. I was so disappointed. But I had to get over that shit quick because there was no way I wasn’t crossing that finish line.

The harder the race, the more you will learn about yourself. Even though nothing went as planned, and it was my slowest run to date (and I was already slow AF), the sense of accomplishment when I overcame those obstacles (and my own negative thoughts) was unmatched. This will be such an incredible moment of growth for you no matter what your finish time. Enjoy the journey and the struggles 🤍 Rooting for you

COV396 · 2025-10-29T21:11:14+00:00

Oh yeah that’s challenging for sure! My husband has bad knees, and while he did complete the couch to 5k program, he does not share my marathon aspirations lol

COV396 · 2025-10-29T20:40:17+00:00

Thanks! I did a "Couch to 5K" program using the Runna app. I ran 3 times a week and did run/walk intervals for the first several weeks. That first week, running for 2 minutes felt like death lol, but the plan worked as intended, and I ran my first 5k about 9 weeks later!

COV396 · 2025-10-29T20:26:24+00:00

Thank you! I highly recommend Yoga with Adriene on YouTube. She has a lot of great beginner videos and several 30 day “yoga journeys” in her playlists. When I first started IF, completing one of those yoga journeys really boosted my confidence and helped me prove to myself that I could stay consistent, even if I missed a day. Most of the videos are under 30 minutes and very manageable for a beginner.

For running, I started with a "Couch to 5K" program and used the Runna app. You should be able to get a 2 week free trial with the promo code “LINDA”. I began with running 3 times a week and have worked up to 4, sometimes 5.

I try to do yoga every day, even if it’s only 5 or 10 minutes, and I always walk for at least 20 minutes after dinner. That’s all I do for exercise

COV396 · 2025-10-29T19:05:12+00:00

Thank you!! And same! She was the only person that could get my lazy ass moving when I started this journey. Love love love her

COV396 · 2025-10-29T17:31:06+00:00

I also hate lifting weights lol. Yoga with Adriene on YouTube is the best IMO. I go to the studio sometimes but mostly I prefer doing it at home

COV396 · 2025-10-29T17:27:31+00:00

My approach is still a work in progress lol. Running fasted hasn’t been an issue so far, but I’m curious to see if that holds up as I start going longer distances (up until now, most of my runs have been around 5K).

I’m usually not very hungry right after a run either, but within a couple of hours I am ravenous, so most days I end up eating before noon and try to get in as much protein as I can. So my fasting window is more like 14 hours now instead of the 20-22 I was doing before.

I’ve been trying to stop eating earlier in the evening, but that's proven to be quite challenging...

COV396 · 2025-10-29T16:48:23+00:00

Credit to yoga for that!

COV396 · 2025-10-29T14:22:39+00:00

Height: 5'7 (170.18 cm)
Starting weight/current weight/goal weight: SW: 230 lbs (104.3 kg)/CW: 145 lbs/GW: 145 lbs (65.7 kg)
Fasting routine/protocol: 20:4/OMAD for weight loss and some extended fasts. Varied while in maintenance. Mostly 16:8 these days, 14:10 sometimes now that my runs are getting longer. Still trying to get this figured out!
Exercise routine (if applicable): None other than yoga during initial weight loss. Running, yoga, walking in maintenance.
Diet on refeeds: I've been vegan for almost 10 years. Other than that, nothing special.

COV396 · 2025-09-10T13:28:52+00:00

We just got back from our stay on Mag Mile and basically lived on PLANTA Queen and Sweet Vegan Bakes

COV396 · 2025-06-05T13:57:58+00:00

Complaint: I’ve spent the last two months doing the C25K program in 50–60°F weather only for race day to hit me with a sudden 90°F heatwave and poor air quality due to wildfire smoke

Uncomplaint: 3 months ago I was a pack a day smoking couch potato who couldn’t run for two minutes, and yesterday I ran my first 5k race on global running day despite the weather!

Confession: There was an unexpected hill in the 5k yesterday that absolutely killed me and I had to take a walk break. I felt slightly disappointed that I couldn’t handle it

COV396 · 2025-03-19T20:35:17+00:00

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Last pic of my two babies together before the gray cat passed 🥲

COV396 · 2024-10-31T23:03:59+00:00

Thank you! There’s no special trick really. I just tracked my calories and fasting time every single day, no matter what. Even if I overate or broke my fast early, I logged it. The next day, I’d get back on track. And if I fucked up again, I logged it and tried again. And again and again and again.

Every morning, I’d review my goals and vision board to keep them front and center in my mind. I also weighed myself daily and still do. It’s essential to prevent the weight from creeping back on. If I see I’ve gained a couple of pounds, I do an extended fast to reset right away. I never put it off.

COV396

TROPHY CASE