How I Lost Weight With Little Diet and Exercise

The details behind my intermittent fasting journey

My Story:

My stomach growled with a hollow roar, angered that I hadn’t fed it in 18 hours. I looked on impatiently as the clock hit 11:30am, and with a smile on my face, I power-walked to the kitchen to FINALLY break my fast.

The phrase “intermittent fasting” used to make me shudder as I loathed the feeling of deprivation and dreaded the thought of being hungry. I had a lot of misconceptions that led me to disregard the idea completely...So how did I end up losing 10+ lbs using fasting and light exercise?

I was fed up with being unhappy with my figure and I was ready to do something about it.

(Please note I am not a nutritionist or dietician)

My Philosophy:

Whether we want to admit it or not, hitting a breaking point is usually the catalyst to change, so while anyone can do this, I think readiness is the key to being successful.

We live in the land of breakfast tacos and kolaches, which are the fastest way to nuke your digestion and diet before the clock even hits 9am. Creating new habits may be hard at first but nothing good comes easily! The first few days might be challenging, as your body adjusts to the new pattern of eating, so be patient with yourself as you acclimate over the first week.

Types of Intermittent Fasting:

-18/6 is the most common, and the one that I follow. This means I eat during a 6 hour window and fast for the rest of the day. Typically this is 11:30am to 6:30pm.

-23/1 is the most extreme of the fasts but I have seen the results this can produce first-hand from one of my male friends. He did this for several months and dropped 32 pounds during the bulk of his time on the path.

Daily Routine:

There are a few secrets I’ve learned in order to avoid being ravenous in the morning. Firstly, stay hydrated! Frequently hunger is based on dehydration so chug some lemon water and take a shot of Apple Cider Vinegar to kick off your day without food. Next, stay busy! I don't have to wake up significantly earlier than the beginning of work so I busy myself with tasks before I'm out the door so I'm less focused on my hunger and more tuned in to work.


When I need to break my fast at around 11:30am which at that point, I am so ready to eat! Luckily, that is when my office serves lunch and I am typically first in line.

My first meal of the day is very HIGH in fat and LOW in carbs which makes me so satiated that food is the last thing I am thinking about for the rest of the day. If I am feeling hungry around 2 or 3, I will eat a hardboiled egg or 7 almonds to hold myself off until dinner. While eating a higher fat diet seems to scare most, if you are sticking to healthy fats and keeping saturated fat low, you should feel really good after a meal.


With my lifestyle, finishing dinner around 7 is not challenging  as I am typically settled for the evening and ready to prepare dinner.

My meal is usually comprised of meat, healthy fats and veggies so that I am balanced enough for the rest of the day. This will often look like salmon, asparagus and cauliflower mashed "potatoes"or ground turkey with cauliflower rice and avocado cooked in coconut oil. Sometimes I'll also make bacon wrapped chicken with some sort of dip if I'd like to cut out the carbs altogether.

If you think I am killing myself in the gym or running multiple miles a week, you’d be wrong!


If you think I am killing myself in the gym or running multiple miles a week, you’d be wrong! I am not much of an athlete and sweating buckets is something I loathe. However, I am consistent with my low impact cardio and lifting routine each week.

While I walk in the gym at least 4x a week, what I am usually doing there is walking up hill for 20 minutes with 40 mins of lifting or 30min of elliptical with 30 mins of lifting. This is nothing overly strenuous though I do try to increase my weight each week so it remains challenging.

Typically, I follow an arms/back > leg > abs and cardio schedule that I've pulled either from Kayla Itsines BBG workouts or from other routines I’ve found online.

Lastly, I've worn a step counter EVERY. SINGLE. DAY of my life for the last 6 years which always holds me accountable about my true level of activity. You should always strive for 5 miles a day but at that bare minimum, you need to cross 3 miles a day to really see some results and progress. Does that seem like a lot? Perhaps you can walk around the block when you have a break or after work you take the dog on a longer walk than normal to hit the limit each day? When you put in a little bit more effort, you’ll hit it with no problem.

My Thoughts:

In about 45 days of sticking with a high fat diet, intermittent fasting and consistent movement I was able to drop weight without struggling through the process. For me, it was truly mind over matter.

Some happy side effects of this have been increased energy, mental clarity and a drastic improvement of my digestion. Overall I would say I feel much more balanced and clear than my life prior.

So sound off and let me know if you have any tips or thoughts about my new eating habits! I'd love to hear what you think!Welcome to your blog post. Use this space to connect with your readers and potential customers in a way that’s current and interesting. Think of it as an ongoing conversation where you can share updates about business, trends, news, and more.




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