Disclaimer: I am a coworker of Dan Zigmond, and I knew Dan from work. But I aim to have an unbiased review of Dan’s book.
I am a 36 years old male, and my BMI had been around 33 (obesity) for the past 10 years. About 1.5 years ago, my doctor flagged that I need to control my weight (220 lb at that time) otherwise, he worried about my health risk related to obesity based on blood tests. I started to control my diet and exercise regularly, and in 6 months, I lost 30 lbs to 190lb. However, as Dan said in his book, losing weight is not hard, but maintaining lower weight is challenging. Towards the end of my 6 months effort, the journey of weight-loss was becoming more and more challenging, and I finally found myself more and more excuses and fell back to my “normal” life. In the next few months, I gain back 10 lbs and I started to notice my pants getting tighter, and I no longer felt I need to weigh my self as often, sounds familiar?
This pattern was familiar to me, since I have done this twice. In my freshman year, I lost 50 lbs+, and before my wedding, I lost 40 lbs. But in both cases, I gained everything back, and probably put on a little more than what I lost. I knew where I was going when I got back 10 lbs this time, and but it was mentally hard to restart the effort.
In one of my casual chat with Dan during work, he mentioned his book (yes, this one) about intermittent fasting (IF), and this idea immediately resonated with me, because I realized that in the two weight-loss cases mentioned above, I unconsciously did IF. In my freshman year, I was on a busy schedule so I didn’t usually eat anything other than 3 meals (so roughly 15 hours fasting every day). Before my wedding, I was eating a big breakfast everyday, but that was the only meal I ate (so 23 hours of fasting per day). In both cases, I didn’t try to control what I ate, but I unknowingly restricted food intake outside regular meal time. I had never thought about dieting from the angle of eating time, until Dan pointed out that way. I decided to give it another try, and I started immediately by buying and reading Dan’s book as the first step.
I decided to drop dinner and restrict my eating (of any food) to 9AM - 1PM, a 4hr window. I know this sounds crazy, but believe it or not, it was not that hard. The first two days were horrible, and I felt so hungry in the evenings that I must go bed early. From the 3rd day, I didn’t feel as bad, and within a week, I totally adjusted to this new schedule and no longer felt hungry at all in evenings. I didn’t restrict what I ate for breakfast and dinner, and I just tried to not over-eat. We have plenty of free food at work (that is Facebook!), so I usually take my plate to my desk rather than eating in cafe (this prevents me from re-grabbing food esp. dessert). The portion of my meals are as before, and I still eat things like fries and pizza. I try to be more active when I can, but not excessive exercise. Now it has been 3 months, and I lose another 20 lbs. I want to lose another 10, so my BMI will step into the normal range (<25). Now, my blood tests are all normal.
IMO, weight-loss isn’t rocket science. It is eat less and exercise more. What’s really tricky is the easiness to execute. Time based diet restriction is a practice that is easy to remember and follow. Personally, I still believe it is the restriction of calories that helped, but blocking out time for calorie intake is probably much easier than fighting the temptation for favorite food.
I’m still in progress, but I want to share my story. If you are like me and a weight-loss-then-gain-back experience sounds familiar to you, give it a try!
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My book was shipped in a oversize box with no packaging material. Consequently, the corners of the book were damaged. Love the book itself but shipping needs more care!
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Keep Karma and carry on shedding the fat.
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