Intermittant Fasting Note. Changes are saved automatically as you work. A copy of the content from the text editor is saved to your computer. With this method, your data never leaves your device. Your notes will stay in the web browser until you clear the cookies and other site data. If you don't clear your browser cache or cookies your Fasting Notes will be automatically available when you use the online notepad to edit and save your Fasting Notes. You can also save your Fasting Notes to your hard drive. (This is the method I use.) Be sure to keep track of where you are saving your fasting note so you can find it later. Example D:/fastingnote--(Directory of your fasting note.) The example name will be fastingnotes.txt This txt file will be updated daily by me not only as an example fasting note but also as an actual record of my current intermittant fast progress. This is an example of a Intermittant Fasting Note. (It is for OMAD one Meal A Day.) You can use it as a template example for each month you are fasting or make your own fasting note template text file. If you are Fasting for 18 Hours a day and eating 2 meals for example, just create a new note that has 2 fast start and 2 fast stop times. (1) Click tab on top right of fastingnotes.com - Your Fasting Notes. Download fastingnotes.txt to your hard drive. Remember where you saved the file fastingnotes.txt (2) Go to onlinenotepad.org/app (3) Click File tab and then click open. Find fastingnotes.txt on your hard drive and upload the file. (4) Edit the example txt file called fastingnotes.txt or make your own template etc. (5) Click on the File Tab again then click on Save As. Be sure to save your fasting note using the same name if your wanting to edit your prior fasting note txt file. (6) Next day go to onlinenotepad.org/app and follow steps 3 thru 5. This is a simple way to make a simple text file your can edit and save everyday to keep up with your progress. Date Of Fast-----Fast Start Time-----Fast Stop Time-----Total Time Of Fast-----My Weight-----Additional Notes Mar 1 4 PM 3 PM 23 Hours 234.6 Ate Meal at 3 PM Mar 2 4 PM 3 PM 23 Hours 234.0 (Lost 0.6 Lbs in One Day.) Mar 3 3 PM 4 PM 23 Hours 234.8 Down .8 Lbs Mar 4 1 PM - 4 PM 2 PM - 5 PM 19 Hours 232.8 Down 2 LBS! Mar 5 12 PM 3 PM 21 Hours 232.8 Temp broke fast. Mar 6 3 PM 4 PM 23 Hours 232.0 Down .8 Lbs Mar 7 3 PM 4 PM 23 Hours 231.2 Down .8 Lbs Mar 8 3 PM 4 PM 23 Hours 230.4 Down .8 Lbs Mar 9 3 PM 4 PM 23 Hours 229.2 Down 1.2 Lbs Mar 10 3 PM 4 PM 23 Hours 229.4 Up .2 Lbs (To Many Carbs) Mar 11 3 PM 4 PM 23 Hours 229.2 Down .2 Lbs Mar 12 3 PM 4 PM 23 Hours 227.8 Down 1.4 Lbs Mar 13 3 PM 4 PM 23 Hours 228.2 Up .4 Lbs 🀨 Mar 14 3 PM 4 PM 23 Hours 227.2 Down 1.0 Lbs Mar 15 3 PM 4 PM 23 Hours 226.8 Down .6 Lbs Mar 16 3 PM 4 PM 23 Hours 226.8 No Change Mar 17 3 PM 4 PM 23 Hours 226.2 Down .6 Lbs Mar 18 3 PM 4 PM 23 Hours 225.8 Down .4 Lbs Mar 19 --- --- --- 226.0 Up .2 Lbs Mar 20 --- 2 PM 46 Hours 223.2 Down 2.8 Lbs 😁 Mar 21 2 PM 3 PM 23 Hours 223.2 --- Mar 22 3 PM 3 PM 23 Hours 223.4 Up .2 Lbs Mar 23 3 PM 3 PM 23 Hours 222.8 Down .6 Lbs Mar 24 3 PM 2 PM 23 Hours 223.4 (Ate 2 Meals at 2 PM & 8 PM) Up .6 🀨 Mar 25 3 PM 2 PM 23 Hours 221.8 Down 1.6 Lbs 😎 Mar 26 3 PM 1 PM 22 Hours 221.4 Down .4 Lbs Mar 27 3 PM 2 PM 23 Hours 221.8 Up .4 Lbs (Cortisol/Stress ?) Mar 28 2 PM 2 PM 23 Hours 221.0 Down .8 Lbs Mar 29 2 PM ---- ---- 221.2 Up .2 Lbs Mar 30 4 PM 4 PM 23 Hours 218.6 Down 2.6 Lbs 😎 Mar 31 5 PM ---- ---- 220.00 Up 1.4 Lbs (Ate Too Much) Apr 1 ---- 5 PM 47 Hours 218.2 Down 1.8 Lbs (Walked 1/2 Hr) Apr 2 5 PM 4 PM 23 Hours 218.6 Up .4 Lbs Apr 3 5 PM 3 PM 21 Hours 217.4 (Stressful Day) Apr 4 4 PM ---- ---- 218.4 (Next Day Result) Apr 5 5 PM 3 PM 45 Hours 217.2 Down 1.2 😎 Apr 6 4 PM ---- ----- 218.0 Up 1.0 (Ate Too Much) Apr 7 ----- 2 PM 45 Hours 216.8 Down 1.2 😎 Starting on Mar 12, 2024 I decided to get back into intermittant fasting again to lose weight and improve my health. The reason is your body weight WILL fluctuate daily and even weekly. The more body fat you have to lose, the faster you can expect to lose; conversely, the leaner you are, a slower rate of loss is preferred as to minimize any muscle and/or strength loss. Set fat loss targets between 0.5 – 1% of your total body weight per week. If you're very overweight you can even get away with upwards of ~1.5% weight loss per week. What’s great about using percentages is the rate of loss autoregulates itself as your bodyweight decreases. The higher your starting levels of body fat, the Faster you can expect to lose. Conversely, the Leaner you are, the slower rate of loss will be or at least should be, to best Minimize muscle and strength loss. The amount of weight you will loose per week will decrease as your weight decreases. April 8 - April 14 216.8 Lbs I gained .8 Lbs (Reason - I broke the fast by eating too much.) On April 15 my weight was 215 Lbs. I got back on the program. I eat just 1 meal a day. (OMAD) Next Post On April 21 (1 week) You can still weigh yourself everyday but its better to weigh yourself just once a week. Your daily weight will change and the result your looking for may not be indicated because your body weight WILL fluctuate DAILY. This is where you could get frustrated etc. Weigh yourself weekly and stick to the amount of Fat, Carbs and Protein you should be eating. This works. Remember as you lose weight the AMOUNT of weight loss WILL DECREASE over time and will not stay the same amount. Initial weight loss is more and over time your weight loss will decrease but you will lose weight. I started out weighing 254 Lbs on Feb 15, 2023 and on April 15, 2023 my weight is 215 Lbs. It would be even more if I had kept to the keto/intermittant plan like I should have. Still losing 39 Lbs in 60 Days ain't bad! My goal is to reach 200 Lbs and I know because my weight loss has become less, which is NORMAL, I can expect to lose less each week. At 215 Lbs I expect to lose about .3 Lbs a day or 2.1 Lbs per week. The next week it will be a little less and the next week will be a little less. If my weight loss stayed at .3 Lbs per day, which it will not, I could expect to be at my goal in 50 days. Because I will be losing weight my weight loss will decrease some each week and not stay at .3 Lbs a day. The last 15 Lbs will probably take about 60 days to lose. (Estimated.) (Thats if I stay on the program in a strict way.) I didn't figure in exercise. Starting today April 15, 2023 - I will make it a point to walk at least 30 minutes everyday. This is an unknown factor that will affect reaching my goal of 200 Lbs. I have 15 Lbs more to lose. With NO exercise it should be reached by June 15, 2023. With 30 Minutes of Exercise everyday I expect to reach my goal much sooner. How much sooner I don't know for sure. I do know it will be reflected in my WEEKLY weight every Saturday. Yes I am on a mission. Knowing that my scale can be deceiving, if only considering daily changes in weight gain or loss, means I no longer will get frustrated when expecting to see a daily change in my weight, a negative weight loss. Knowing that my weight loss decreases over time, a natural thing, is very important. I am going for the Gold now! Additional Notes Below. I began my quest to lose weight around Feb 15, 2023. I did not stick with my own advice though and gained some weight back. I decided to start the intermittant fasting again on March 12, 2024 to lose weigh again and for the wonderful healing health benefits. Before I got into the 23 Hr OMAD fasting I started to eat just 2 meals a day skipping breakfast and NO snacks. I at at 12 PM and 4 PM the first week. The second week I ate at 2 PM and 4 PM. Around March 1, 2023 I started eating just one meal a day using intermittant fasting/keto plan. This is when I began to lose weight almost everyday as long as I kept within my guidelines. There have been a few times when I didn't keep within my guidelines and therefore didn't lose weight. During the month of March 2023 I fasted for 46 Hours a couple of times and It did accelerate my weight loss. This was a little harder to do but was worth it when I needed to get back into a fat burning mode quickly. Because I was already doing an intermittant fasting/keto plan it wasn't hard at all to do intermittant fasting for 2 days. I have also noticed usually I am NOT hungry because I take apple cider vinegar a couple of times a day and also use the BulletProof MCT oil in coffee etc if I get a little hungry. I am averaging about 1/2 Lb weight loss a day in March 2023. I have noticed if I consume less than my guideline of 62g Protein - 20g Carbs - 177g Fat a day I always have a weight loss. If I consume my guideline I have a weight loss most of the time also. On March 31, 2023 I walked for about a half an hour. I also didn't eat a meal on Mar 30 and Mar 31. I fasted for about 47 Hrs. I lost 1.8 Lbs. The combination of an extended fast and walking made the difference. For me fasting every now and then for about 2 days is not a problem. I stay hydrated. Walking makes a big difference. Aerobic exercise such as walking is the key. Keeping your heart rate below 110 BPM is also important to get into the fat burning while exercising. See page Exercise And Intermittant Fasting. Sometimes if you begin to feel a little urge to eat keep in mind it could be your body is telling you to drink some spring water or propel. It doesn't mean you are hungry but means you just need to drink some spring water. Your daily Protein - Carbs - Fat guideline will be different according to your age, sex and height. You can add anything you want or change this example template. This is a good alternative to use instead of an App on your phone that can cost a little. Its important to understand what you need to do when beginning Intermittant Fasting. To make it work you must follow the rules. FastingNote.com has some very useful information on how to get started on your Intermittant Fasting and losing weight. Check with your doctor before starting intermittant fasting.