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My Experience With the 8-Hour Diet

Updated on August 21, 2017

How Does the 8-Hour Diet Work?

The 8-hour diet is also known as the 16:8-hour diet—16 hours of fasting and 8 hours of eating. It is based on the idea that the body was designed to run best with periods of eating followed by periods of fasting.

The science is there for this diet. There’s a lot of research that show this is a more natural way for humans to eat. Think of the hunt and the daily kill. Early man probably didn’t eat until he made his kill for the day or collected the food to be eaten. There weren’t a lot of food storage opportunities, so everyone probably did some sort of exercise before eating and then ate a big meal later in the day and ate their fill.

Eat a Healthy Breakfast

Start your eight hours with a complete breakfast that leaves you satisfied until your next meal.
Start your eight hours with a complete breakfast that leaves you satisfied until your next meal.

How to Lose Weight on the 8-Hour Diet

  • Eat all of your daily calories during an 8-hour period. Choose a time-frame that works for you. For example, you can eat breakfast at 9 a.m. and then be finished eating for the day by 5 p.m. You could eat your first meal at noon and be finished eating by 8 p.m. Whatever hours you feel would work best with your schedule. Your 8-hour window does not need to be the same every day.
  • You can eat whatever you want on this diet. No foods are forbidden. Just eat your normal meals and make sure you eat an appropriate portion. Don't overdo it and don't binge.
  • Avoid sugary beverages. They're just empty calories.
  • Try to get some exercise in before the eating window begins. Exercise will supercharge fat loss.
  • Drink lots of water, whenever you like. You can (and should!) drink water during the 16 fasting hours, but you can't drink anything else during the fast period.

Don't Skip Lunch!

Lunch should be satisfying and include lean proteins and plenty of vegetables. Make sure you're eating at a time approximately between your first meal and the end of the 8-hour window.
Lunch should be satisfying and include lean proteins and plenty of vegetables. Make sure you're eating at a time approximately between your first meal and the end of the 8-hour window.

Is This Diet Healthy?

In early 2017 the University of Southern California released a study showing that intermittent fasting—or eating only during prescribed windows of time–can reduce the risk of getting some major diseases, including heart disease, cancer, and diabetes.

Intermittent Fasting Is Controversial

There is debate, however, about whether this approach leads to sustainable weight loss. Also, nutritionists question whether diets like this one just teach people how to deal with fasts, and not how to develop healthy eating habits. Some nutritionists worry that intermittent fasting will encourage eating disorders and raises cortisol levels.

Where Did This Diet Come From?

Developed by David Zinczenko and Peter Moore, this diet was published as a book in 2013. The 8 Hour Diet offers other tools, like a list of "power foods" to eat that are supposed to boost your metabolism and other tips that are supposed to make the diet even more effective, but I just did the basic diet.

Exercise on This Diet? Yes!

If you exercise before you eat for the day, it makes sense that it would super-charge your fat loss. If you haven’t eaten for 16 hours, then you aren’t going to have any calories from food remaining in your system, so your body will have no choice but to burn its fat stores while you exercise.

Eight minutes is really the minimum amount of time you should exercise. I believe that if you can handle more than you should do more, but listen to your body. If you’re feeling dizzy or run down, keep the workout short and simple.

Eat a Full Dinner

Dinner should be a full meal, with protein and vegetables. Make sure you're finished eating at the end of the 8-hour window.
Dinner should be a full meal, with protein and vegetables. Make sure you're finished eating at the end of the 8-hour window.

Why I Chose to Do the 8-Hour Diet

At this point in my life, I’m eating when I wake up, right before I go to sleep, and way too much in between!

Back when I was skinny (about 75 lbs lighter than I am today!) I found that when I ate breakfast, I ate more all day long and gained weight, but when I skipped breakfast, I ate less and lost, or maintained, my weight. I did a diet similar to the 8-hour plan before by simply not eating until lunch every day. It’s been a long time since I’ve followed that pattern, or even paid that close attention to my weight, hunger, or eating habits. But I do believe that going back to that method will be beneficial for me. I’m excited to see the results at the end of the week.

Keeping Track of Feasting and Fasting

Developed by someone who read this article (and is in the comments section below), this free app gets good reviews from other readers who've used it to keep track of what they ate, and when.

Drink plenty of water during the 16 fasting hours.
Drink plenty of water during the 16 fasting hours.

My Results After One Week on the 8-Hour Diet

  • Day 1: 200.5 (BMI 31.5) 5'7"
  • Day 7: 193.6 (BMI 30.3)

I found this diet to be supremely easy to follow. There was really only one day where I even felt hungry during my 16 fasting hours. That being said, it's hard to expect much in results. I still ate pizza and had a cheeseburger, but I did almost no snacking because during my usual snacking hours my "window" was closed, and when my window was open, I didn't snack much either because I had either just had lunch or dinner.

During the diet I felt better, less bloated and heavy, and I had more energy. Because I didn't feel so full and sluggish all the time, I was in a better mood and did more things around the house. I also got more sleep. This was a strange side effect. You see, I used to wait for my kids and husband to go to bed and have a snack and a soda. But since I couldn't do that, I was sleeping before midnight most nights.

This is great diet. It offers many health benefits for someone like me who doesn't eat very well in general. For someone who is already healthy and not snacking very much, I imagine that the weight loss won't come off as fast as it has for me, but it still would have the other benefits. Not having that heavy morning meal is great. The body adjusts easily and quickly and the morning hunger can be quickly quenched with a glass of water and a task that takes your mind off of the hunger.

I think the nearly 7 pounds I lost speak for themselves! You certainly can lose weight effortlessly by simply adjusting your eating schedule.

Giving it a try?

Are you going to try the 8-hour diet?

See results

My Experience

January 2 - I've been on the diet for two days and I must say that it's about the easiest "diet" I've ever been on. I didn't break my fast until 2:00 p.m. Then I had some nachos at 2:00. For dinner I had two tacos at 6:00 p.m. and at 9:00 p.m. I had about half a bag of cheesy popcorn. I had no hunger or anything. On January 1 it was easy too. I had some frozen pizza for a late lunch and some turkey and stuffing for dinner. I had half a piece of pie in between.

Honestly, I don't feel like I'm eating any different than I usually do, but I am. I'm eating quite a bit less because I am only eating for eight hours a day. Even though I'm eating the same stuff in the same amount as I would for lunch and dinner, I'm still probably eating half as much as before! The best part is I don't feel hungry or deprived or even like I'm on a diet at all. You can't beat a diet that doesn't feel like I diet. Even though I don't feel like I'm dieting, I do believe I will lose a decent amount of weight this week. I'll let you know the results on the morning of the 8th!

January 4 - I'm enjoying all the comments on the bottom of the page. Like another reader I am finding that I feel less bloated and lighter in general. I wasn't going to weigh myself until the week was over, but I couldn't help but weigh myself this morning. I'm down 5 lbs! That was very easy!

I was very hungry this morning. That's the first time I've been hungry. I didn't eat very much yesterday. My 8-hour window closed and we had company, so I didn't really get to eat my evening meal. I had a little bit to eat before the company came. Now it's 3:30 in the afternoon and I still haven't eaten because my "window" didn't open up until 2 and I've been at work. At this point I'm no longer feeling hungry, so I must not have been as hungry as I felt this morning. I probably won't get a chance to eat now until around 7 p.m., so that will be over 24 hours fasting.

There was a lady who commented who seemed to think this diet is disgusting and asked, what good is it if you are still eating cheese-laden pizza?. Well, for one thing, I was eating cheese-laden pizza anyway. Now I'm eating less cheese-laden pizza. There has to be some health benefits to that, right?

I actually believe this diet has a lot more to offer than a gimmick; it "rests" your digestive system, you eat less, and you are more aware of the fact that you weren't actually eating from real "hunger" before you started this diet. That's been the revelation for me. I wasn't actually hungry when I was eating first thing in the morning every day. Why stuff calories in a body that isn't asking for them? It's nice to learn that you can go quite a long stretch "fasting" without feeling any serious hunger pangs. I really feel a bit more in control of my hunger now.

For all those trying this diet, good luck to us all! Hope you find weight loss painless and simple this time around!

Already tried it?

How much weight did you lose on the 8-hour diet?

See results

Final Thoughts

For those of you on the 8-hour diet, I want to just comment on one thing. Having milk or creamer in your morning coffee will greatly inhibiting this diet's ability to do it's magic. The big thing is that after your body burns up all your calories it goes into ketosis and starts burning fat. As soon as you consume calories again it quits burning fat. That's why this diet works. Even the small amount of calories in your coffee can sabotage this diet. You will likely still lose weight, but not as quickly as if you hadn't had those calories. If you are okay with your weight loss, then I wouldn't worry about it, but if you want lose more or faster, cut out the morning creamer or milk, or cut the coffee all together. As a caffeine addict, I feel your pain though!

© 2013 theweeklydietplan

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    • profile image

      John Wells 4 weeks ago

      Lost 82lbs in 14 months this is a great program. And every Monday all l do is drink water nothing else. Plus l go swimming every day for at least one hour! Never felt better

    • profile image

      Jan McNamara 4 weeks ago

      P.S. Got the app - that you for that!!!

    • profile image

      foxpro 19 months ago

      I was on the 8 hour diet for 18 months and at the end went back to my old weight because I was so hungry I kept eating right before bed.

      This diet made me too hungry. I am now trying the weight watchers diet and am not hungry. I think weight watchers is much better. You can eat all the fruit and vegetables you want.

      I lost 5 pounds in 8 days. However, I also upped my steps per day by doing running in place which probably helped. I noticed that people who run are generally thin so there might be something to it. I have been doing around 17,000 steps most days for the past week.

      I would not recommend the 8 hour diet. You can now do on on line weight watchers diet for $20 per month. You can weight yourself by yourself too.

    • profile image

      foxpro 2 years ago

      Hi,

      Stop drinking alcohol too!!! This is important I think. Alcohol makes you hungrier for sweets.

      Another thing I found out about myself is that I have sleep apnea. This is when you stop breathing during sleep. My father just found out he has it too and he is 87 years old. Basically it means you are tired no mater how much you sleep. When you are tired you will eat. My father would fall asleep talking to people between sentences. Being tired robs you of willpower. I would fall asleep at work at my desk....

      My weight kept going up even though I was eating just 2 meals. So for the past 2 or 3 weeks I have also stopped drinking my 1 beer per day and have lost 3.5 pounds.

      For some reason after having stopped drinking I can resist that big chocolate chip cookie I always have at lunch.

      If I ever get really hungry before lunch I eat a few peanuts. This is hardly ever though. I do have a lot of milk with coffee in the morning and sometimes eat before bed.

      I still think this is a good diet and would recommend it. However, if you are not losing weight you may need to try something else.

    • profile image

      coalsmom 3 years ago

      My 32 yer old son and I started this diet last year. Now my 35 year old son is trying it. I stopped, but am going to start again. If nothing else, you feel in control of your eating. Good luck, krina. May your success continue.

    • profile image

      krina 3 years ago

      I'm on my second week of this diet and I'm already down 7 lbs!! the first few days-week I was starving and didn't have as much energy, but on week two my body is adjusting good and I don't feel really hungry during my off times and feeling pretty good energy wise.. I do sometimes get the munchies at night, but I'll a bottle of water and feel pretty good! My hours are 10-6

    • profile image

      foxpro 3 years ago

      Chris,

      Sorry, I still cannot get the app to work? I have an iTouch and not an iPhone which is maybe the reason.

      Congratulations to Grumpy for losing 14 pounds!!

      I am still on the diet but am eating too much and have gained a few pounds back. All in all I still like it.

      Also, I think the post from Sandra is an ad and should be deleted.

      Thanks and keep working on the app Chris and I will try it again.

      Foxpro

    • profile image

      ksb111 3 years ago

      WoW Grumpy...good for you. I've slacked off in the last few months. Reading your post ...think I will get back on track. Time to get the book back out again. 12 pounds is what I lost also and kept it off....but want to lose another 12 and I will be satisfied. I try to get 10,000 steps in daily and that really makes a difference. Hard to do in winter though since I walk outside. Keep posting.....

    • profile image

      Chris 3 years ago

      Hey there, hi Foxpro,

      are you still sticking with the 8 / 16 hour diet?

      In the mean time I fixed a bunch of nasty bugs, changes are that the app will work great for you now:

      https://itunes.apple.com/us/app/8-16-hours-diet/id...

      Please let me know how you like the new version :)

      Cheers

      Chris

    • profile image

      Grumpy 3 years ago

      I've been on this 8hr diet for 4 weeks now, and I've lost 12 pounds. So far so good :)

    • profile image

      ponchy99 3 years ago

      Wow Foxpro admire your tenacity. I have been off it for some time now. I have not weighed myself lately, but still fit in my clothes. Maintaining weight can be difficult, glad that you are succeeding.

    • profile image

      foxpro 3 years ago

      Hi,

      I have been on the 8 hour diet for exactly 1 year now and have kept the original weight off. I lost around 12 pounds and pretty much kept it off.

      The 8 hour diet worked out well during the holidays. Last year I put on 10 pounds or so. This year I only gained 4 pounds and I have pretty much lost the extra weight already. I had eaten too many cookies. This diet does work, of course you need to exercise too and eat right. I try to stay away from soda, skip the sugar in my coffee, and I eat salads with chicken or some protein for lunch. Anyway this is what works for me.

      Also, for exercise I have started using Indian Clubs for the past 5 weeks. Look them up in you tube. I find they help relax my shoulders and for whatever reason I like using them. You just swing them around. For example, use them as if you were playing tennis, golf, jump roping, lacrosse, you get the point. They are kind of expensive though. I have 1 set of 2 lbs. and 1 set of 4 lbs.. Also, you need to be careful using them so you don't swing them into a child, pet or anyone nearby.

      Good luck to every in 2014.

      Foxpro

      Chis,

      I tried the app but it crashed.

      Sorry for the late reply.

    • profile image

      Chris 3 years ago

      Hi Foxpro,

      how is it going? Are you still sticking with the diet?

      Have you had a chance to give the app a test drive? :)

      Cheers

      Chris

    • profile image

      foxpro 4 years ago

      Hi Chris,

      Thanks for writing the app, I will have to check it out.

      I have been on this diet for 8 months now. I have lost around 12 pounds and been able to keep the weight off. I still get a little hungry in the morning but like being able to eat some ice cream and cookies and and not gain weight. I even went on a cruise and did not gain any weight. I stayed away from bread and tried to eat massive veggies.

      I keep reading that skipping breakfast is the worst thing but this is the only way I can loose and maintain my weight.

      I think that trying to lose weight by doing massive cardio is not the way to go. Whenever I do that I gain weight. I loose weight when I go for sprint type of workouts including weights, pullups, pushups and sprinting on my exercise bike. If anyone knows why this is true let me know.

      Good luck to everyone and keep posting as ksb11 says.

      I still would like to loose 7 more pounds but not really worried about it.

    • profile image

      Chris 4 years ago

      Hey guys,

      I myself have adapted the 8 hour diet for quite some time now, but always had problems tracking the hours I was allowed to feast and fast.

      Luckily, I know how to create iPhone Apps - so I built an App just for that: Tracking your 8 and 16 hour phases.

      It's for free and really easy to use so I would like to share it with you guys. You can find it by searching for "8 16 hours" in the App Store or go to http://816hoursapp.jimdo.com

      I'm looking forward to your feedback - if you like it please spread the word!

      Cheers

      Chris

    • profile image

      louis 4 years ago

      hi,

      i'm new to this diet, just started today (doing 10 a.m - 6 p.m)

      i read about this diet on the internet a lot and now finally giving it a shot.

      yesterday, i end my meal at 6:30, so i'll break the fast today at 10:30 (already did, +7 GMT)

      woke up this morning at around 7, a bit hungry but fine still.

      i walk for 25 minutes, i drink lotsa water but am noticing my tummy bloating, is it because of the water? i'm starving from 8 - 10-ish then i break the fast.

      any thoughts? please guide me :)

      thankies

    • profile image

      ksb11 4 years ago

      Glad to see your post ponch. I haven't

      gained back any of the 12 pounds I lost BUT I want to lose 20 more. I

      still keep the 8 hour fast and I love that part of it. I just need to make

      myself like exercising...I sleep so much better when I do. I have no

      children to chase after anymore as you do. That's plenty of exercise right there.:) So glad to hear you haven't gained any weight back...that's a BIG

      plus. Keep posting...keeps us motivated.

    • profile image

      ponchy99 4 years ago

      I have good news and bad news. O.K. bad news first, (During the kids off of school time) my schedule has drastically changed. It's kinda out of whack sooooooooo, I haven't been on this diet and on my regular exercise schedule. The good new is that I haven't gained any weight back. I know that seems unbelievable, but when I stepped on the scale yesterday for the first time in weeks I was shocked myself. I do plan on making myself exercise more, and will get back on diet in about 6 weeks. Hope you all are excelling even with life's ups and downs. Peace.

    • profile image

      ksb111 4 years ago

      This looks like something I might like. All the smoothie recipes I find

      include yogurt (which I don't care for.). Pineapple with milk....reminds me of DQ's pineapple milkshakes. ::):):) I'll even put the kale and carrot in it. Thanks for the recipe..foxpro.

    • profile image

      foxpro 4 years ago

      Hi,

      Yes, drink tea. I think green tea really helps hold off the hunger. After 3 months on the diet I have started to cheat.

      If my weight goes up the previous day from overeating I stick to the diet, however if I know I am going to be very hungry I eat the following for breakfast.

      Note: I removed the peanut butter, it was too many calories. This meal only has around 200 calories in it. Just throw the contents in a blender.

      -Pineapple or apple or banana or 1/2 cup orange juice

      -Large Carrot

      -Handful of Kale or spinach

      -1/2 cup milk

      -enough water to equal total of 2 cups liquid

      Good luck

    • profile image

      coalsmom 4 years ago

      I think you can, as long as you add no sugar to it. I drink herbal teas with no sugar.

    • profile image

      Alex 4 years ago

      Can you drink green teas out of your 8 hr time

    • profile image

      ponchy99 4 years ago

      It's been about 3 weeks since I weighed and I lost about 2.5 pounds. Just really got back into diet about a week ago after 2 weeks of a crazy schedule with much of that time at hospital duty.

      ksb11 keep up the good work. Exercise has really helped me feel better although I am never too eager to begin. I know it helps with my weight loss too.

    • profile image

      ksb11 4 years ago

      This plan is easier if one isn't a breakfast eater. So it isn't so hard

      for me to wait until 10 o'clock to eat. The hard part is not eating

      after 6. So I eat a lot of protein for my last meal. I've lost 10 lbs

      when nothing else has ever worked. My stomach has been the

      first to go and I'm so happy about that. Am wearing clothes that

      use to wouldn't go over my stomach. Now if I would just get

      up and go walking instead of sit at this computer.

    • profile image

      ponchy99 4 years ago

      Hi rbharley, If you could possibly change your 8 hour window about an hour or 2 earlier, this might help. When I first started, it took my body a little time to get used to it. I still get hungry sometimes, but it is easier for me.

    • profile image

      foxpro 4 years ago

      Hi,

      If you can stick with diet without feeling too hungry that is great. I lost over 10 pounds with the diet when nothing else worked. After 3 months I stopped losing and am now having a smoothie in the morning as soon as I get up consisting of:

      -Pineapple or apple or banana

      -Carrot

      -Kale

      -Peanut Butter 3 tbl

      -1/4 cup milk

      -8 oz water

      The probably stopped working for me because I was cheating by eating at night before I went to bed. Once again I did lose with diet when nothing else worked.

    • profile image

      rbharley 4 years ago

      I am on Day two. I am having a hard time in the morning. I do get up do my 10 min walk but when I get to work I tried to keep busy so I won't eat until lunch time. I am really missing not eating in the morning. Any idea for me? I am going to stick with it.

    • profile image

      mae 4 years ago

      thanks so much for the responses.. i hope to get a good result with this diet. I'll be starting today, I think I'll find the 16-hour fasting easy coz i don't easily get hungry & i really don't eat that much. However, I need to push forward with my exercise pattern. I'll be sending updates next time :}

    • profile image

      coalsmom 4 years ago

      So happy to read the comments of others. My weight loss is slow, about 1/2 lb. to 1 lb. per week, but I am sticking with it. I didn't realize how much of my groceries I was consuming by myself..... especially empty calorie foods. My window is generally 10 to 6, sometimes 11 to 7. I usually break my fast with a stick of string cheese, or greek yogurt. I then eat lunch about 2 pm, and dinner at 5:30 pm. My dinner is pretty light. I work part-time, so if I am home and desire empty calorie snacks, I try to eat them before the dinner hour. I love ice cream, so I bought Klondike bars, as they are measured portions.

    • profile image

      ponchy99 4 years ago

      Mae, it seems like you are at a healthy weight, but I still think this diet is good for you even it you aren't overweight. I think it will help you maintain.

      Well, I have been at hospital often for the last week sitting with a family member. My eating schedule has been really crazy so I have not even weighed. Once again I plan on getting back on 8 hour diet and regularly exercising. Life with its little turns in the road may make achieving my goal take a little longer, but I am determined to continue on with living healthier.

    • profile image

      ksb11 4 years ago

      Mae....glad you found this site. I've been doing this for 3 months now ...I even bought the book. I have lost 10 lbs which isn't much but better than I've been in years. The book says to eat the 8 power (?)

      foods and do at least 8 minutes of the exercises shown in the book.

      I haven't done the exercises nor have I eaten all 8 foods everyday. I pick and

      choose. Maybe if I would I might lose more. But I am very happy

      with the 16 hour fasting. My time is between 10 and 6. There are some great comments and suggestions above. There is a lot of encouragement on here. Hope you will keep coming back and sharing.

    • profile image

      mae 4 years ago

      hi, i was browsing through the net for a perfect diet for a not-so-active person like me.. For the last 3 years of my life, I've somehow done the same thing as this 8-hour-diet does.. I take oats as my breakfast and sometimes w/ lunch (whenever i get hungry), sometimes no lunch at all (im all that lazy). However i never skip my dinner sometimes (still) oats or anything available in my fridge, but that's beyond 8 hours. I don't eat midnight snacks. I don't easily get hungry.. but I never haven't seen changes with my weight. It has been constant since I graduated from college. I've tried exercising and dieting at the same time but I only got to lose 2lbs lol. and it went back again when i stopped. do you think this time it would take effect?even though there has been no drastic change in my weight even with diet and exercise? I'm in my normal weight but i wanted to cut few more pound coz i look so huge with my built even w/o workout. My weight 121 lbs, 164 cm.. i hope to see your response :)

    • profile image

      coalsmom 4 years ago

      I was afraid that I had gained while on a short vacation for four days last week and not following the plan. To my surprise, I had not gained anything. Have to go to a conference this weekend, with a big dinner on Friday night. My two "off days" will be Friday 6 PM until Sunday 6PM, so I should be okay.

    • profile image

      ponchy99 4 years ago

      I am down 1/ 2 pound. This week I have really cut down on exercising. Also have eaten way too much sweets. So, I was surprised that I didn't gain a couple of pounds. This coming week, I plan on more exercise and less sweets.

    • profile image

      appogue 4 years ago

      I was curious if you ever considered changing the layout of your site? Its very well written; I love what you've got to say. But maybe you could a little more in the way of content so people could connect with it better. You've got an awful lot of text for only having one or two images. Maybe you could space it out better? scan your pc

    • profile image

      foxpro 4 years ago

      I'm glad to see some people still on this diet. Today the scale said I had lost 14.5 pounds. This diet is good at getting you back on track. I slipped up a few days but not eating in the morning got me back on track.

      Good to hear from ksb111, ponchy99, yarnaholic and coalsmom.

    • profile image

      coalsmom 4 years ago

      You all are encouraging to me. I was on vacation for four days and couldn't keep to the plan due to an unpredictable eating schedule set by other people. This is the first diet plan I have ever tried that I am eager to get back into the routine beginning with a 16 hour fast that began at 6 pm. My weight loss is slow, but my motivation to stay with it is high.

    • Yarnaholic profile image

      Yarnaholic 4 years ago

      Still trucking along. Ive lost 16 lbs now. It is a slow and steady drop. A few spikes back up here and there. Spring break was a bad one for me. But all in all. Im so happy to keep sticking with this!

    • profile image

      ponchy99 4 years ago

      In the 3 weeks I have been off the diet, I have lost 1.5 pounds. Well I still kept my 8 hour window about 3 or 4 days a week. Plan on following diet at least 5 days a week now. I am hoping to lose about 10 more pounds and then to maintain. Sometimes, I feel like the turtle in the race but I think I am closing in on the rabbit. :-D

    • profile image

      ksb111 4 years ago

      Glad to see comments....thought everyone had deserted. I am

      sticking with this also. Am losing slowly....but surely. I have

      been faithful with the window of 10 to 6 for nearly two and half months

      now. I am down 7lbs. Agree with you Ponch.

    • profile image

      ponchy99 4 years ago

      Foxpro and Coalsmom, I have a lot in common with you in losing slowly but steady. This is the only diet I have been on that I believe I can stay on. So inspired to read your comments. Philippians 4:13 keeps me on track.

    • profile image

      coalsmom 4 years ago

      Ponchy99,

      Since starting the diet mid-January, I am down 14 lbs. I stick to the plan 5 days, and generally have a window of 11AM to 7PM. Easter weekend will be a challenge as I will probably try to eat all the jelly beans my stomach can hold. I may do 6 days this week, and make Sunday my only day "off". My weight loss is slow, but I feel encouraged. My nightly "grazing" has pretty much stopped. If I want some ice cream, I just eat it within the window. I have not felt the need to cheat, but may drink some herbal tea at night.

    • profile image

      foxpro 4 years ago

      Ponchy99,

      I enjoy reading people's comments as well. I am losing very slowly now but have lost 12 pounds so far. The other day I played 2 hours tennis in the morning and was so hungry at 12 that I could almost say I was binge eating.

      I think from now on if I am going to do a lot of exercise in the morning I am going to eat a little breakfast.

      I still like this diet and it is the only I have been able to lose any weight lately.

    • profile image

      ponchy99 4 years ago

      Hey, Did everybody go a.w.o.l? I miss reading your post. Lately, I haven't been very consistent on this diet because I have been stepping it up training for a 10k . The 8 hour window has been a little small for me since some days my training has been before or after that window. Hope to hear from you soon.

      After Easter I will post my weight loss and get back on this diet more consitently. I still follow it 3 or 4 times a week. So, I would really love to hear how you are doing. : )

    • profile image

      foxpro 4 years ago

      LM,

      This diet only works for me if I also exercise and keep my carbs low.

      If you cannot handle just eating for 8 hours at the start maybe try easing into it; slowing shrinking your eating window.

      For 2 months I was extremely hungry during the last few hours of my fast but now I am totally used to it.

      //

      I was on another diet several years ago and lost 23 lbs by hardly drinking alcohol, eating any sugar and cutting way back on carbohydrates. I am now convinced that carbohydrates are the real enemy. They make you hungry and fat at the same time.

    • profile image

      johnwells23 4 years ago

      LM what do you mean it this safe?? I think it is a lot safer than eating 20 hours a day or even 12 hours a day. Give it a chance it will work, try and keep away from junk food.

    • profile image

      LM 4 years ago

      I tried this diet for one day, and I ALREADY feel like it has thrown my metabolism off (which was already extremely slow), and now I feel like I'm gaining weight just by looking at food! This diet MIGHT work for men (they are biologically different, obviously), but it sure as he*l didn't work for me! I have also been trying to find info. anywhere out there on if this diet is safe and/or effective for women to do, and I STILL haven't found anything yet. Good luck!

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      coalsmom 4 years ago

      Foxpro, I noticed a similar dramatic gain, water weight I presume, with anything that is salty. For me pizza has the same effect as a salty food. Salty toppings like pepperoni or anchovies, my favorites, make it even worse for me. Funny, just had pizza for lunch too.....two slices plain.

    • profile image

      foxpro 4 years ago

      Does pizza increase your weight like crazy or what?

      My weight jumped 1.6 pounds after eating 4-5 slices

      of pizza in 2 days. Maybe I should limit myself to 1 slice.

      Has anyone else noticed this?

    • Yarnaholic profile image

      Yarnaholic 4 years ago

      Skooter, im working on it, we have really foul water so drinking it plain isn't much of an option. I don't much like drinking aspertame. It dosent make me hungry though.

      down another lb this week. Its slow but steady. the only reason i think its not more is because i sawi lost some, and had some twix candies outside my eating window.

      really i think this teaches me to curb my munching and binging and eat less. as im hungry less when i drink tea. Even my husband has been kinda eating on the same schedual as me, switched his coffee for tea and he lost about 20 lbs. Wish i could lose as fast as him hehe. Its ok. slow and steady and it stays off. aiming for 7 more lbs to come off and then i think im going to hold steady at that weight. Im afraid if i loose too much ill be bones.

    • profile image

      foxpro 4 years ago

      After 9 weeks I have lost 11 pounds, I have 9 more pounds to go.

      Good luck to everyone still on this diet.

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      angel 4 years ago

      I thought no one would ever love me because of how over weight I am. Thank to aigbedionspelltemple@gmail.com for helping me,i will always be gratefull to you,....angel

    • profile image

      ksb111 4 years ago

      ok ponch...holding you to it:):) Congratulations on the 2 lb loss.

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      ponchy99 4 years ago

      Okay I am in my 9th week and I lost the 2 pounds that I gained last week. I have some things coming up in the next couple of weeks so I may not stay on 8 hour diet . If not, i will be back on it after Easter.

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      Skooter 4 years ago

      Yarn, stay away from the crystal light. It always made me so hungry when I drank it all the time. Switch to lemon water, just as good and much more healthy. Drinking crystal light is like drinking diet soda.

    • profile image

      ksb111 4 years ago

      Another week...no loss.....but I know what I have to do and I'm not

      doing it. I'm eating like crazy BUT staying faithful to the 8 hour

      plan. Not gaining either though so that's something. Been eating out too much and that is not good because all is fast food in my rural area.

      Thanks for posting Yarn....you are an encouragement.

    • profile image

      kinkyjen007 4 years ago

      First of all congrats to those who this diet is working for. 2nd of all this book is a complete crock of crap and a blatant rip off of Mark Bertin's FREE blog lean gains. For those of you who this diet isn't working for, or even if it is working, go browse his blog. You will find that his protocol is different than what this quack of a DR. is claiming it should be. (Someone who writes for Men's Health should be your first clue that it's a crock of crap) For example Martin explains why cardio is actually detrimental on this program and why you should be doing mainly weightlifting And p.s for women he says that the window should be 14/10. I usually don't comment on anything but firmly believe in Martin's Leangains approach.

    • Yarnaholic profile image

      Yarnaholic 4 years ago

      Mike you are wrong for me.

      I can eat inside 9 hours and be ok. But if i eat Breakfast, or if i eat inside 12 hours then i don't loose weight. So not so much a gimmick for me.

      Either way, it works and i feel good so im going to continue.

    • profile image

      foxpro 4 years ago

      MikeA,

      You are right, however this diet seems to work for me. When I eat breakfast I do not lose weight. Everyone says breakfast is the most important meal but I doing fine even when I skip it.

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      MikeA 4 years ago

      It's a gimmick. If you're eating only your normal meals (breakfast, lunch, dinner), appropriate portions, not binging, and staying away from sugary foods, then you're going to lose weight whether you limit yourself to eight hours or not. It's called a sensible diet with the 8 hour part as a gimmick. It's far more likely people will stay on the diet if they eat their normal three meals with small snacks in between and simply stop eating at 8PM (regardless of when they start eating).

    • Yarnaholic profile image

      Yarnaholic 4 years ago

      Slow going, BUT ive gone from 162 to 147 in the last 6 weeks. So im continuing. I am finding that as i stopped drinking tea, i get hungry in the mornings. I hold off on eating till noon or 1, but now im hungry by 10. Ill probably add the tea back in. I Do still drink crystal lite at night, with its 5 calories per serving, and have about 3 servings. But i hvent noticed any difference from when i drink plain water. So i go with the flavored stuff for now.

      Its working. And that is what matters.

      And to be fair.... This week i had one day where i had 3 donuts in a day ( weight didn't budge up or down) and last night i ate 10 rolos outside of my window and i went down a full lb. So cheating happens. Eating out stops the loss. Drinking too much soda stops the loss. Cheating a little, dosent effect me.

    • profile image

      foxpro 4 years ago

      I'm still on this diet, week 8 for me as well ponchy99. I cheat by having milk in my coffee in the morning and eat some cheese before I go to bed when I feeling hungry.

      I now don't feel tired after lunch like I used to before this diet so I think I am getting better at regulating my insulin levels. I am now losing at a very very slow pace but it is still happening. I have lost 9.9 pounds now according to my scale. (174.7 to 164.8)

      Good luck to everyone who is following this diet.

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      coalsmom 4 years ago

      Givitago - I'm no expert but, it looks like you are almost in an 8 hour window. I would just be careful that your eating ends within the 8 hours, so if you eat breakfast at 9am and start dinner at 5 pm, maybe your window should be 10am to 6pm, or 9:30 to 5:30. If you want the dessert, you will have to move it back within the window. If nothing else, this diet has put me in control of my constant night-time "grazing".

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      ponchy99 4 years ago

      Well it is week 8 for me and I gained 2 pounds. I hardly exercised at all this week, so back on the treadmill for me.

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      givitago 4 years ago

      I want to give it a go, but I already eat breakfast around 9 and dinner at 5 everyday, with maybe a small dessert after my kids go to bed. So I'm afraid I will be on of those that gains weight or sees no change at all. Any suggestions on how to adapt it so it works for an already healthy eater who wants to shape up a bit?

    • profile image

      SML 4 years ago

      Nice blog.. I'm glad I stumbled onto this site. I do plan to try this diet but wanted to comment that I think your Ketosis argument is wrong. I believe it takes 48 hours before the body enter a ketosis state. I done atkins and you can test ketosis with ketostix

    • profile image

      john wells 23 4 years ago

      I have been on this 8 hour diet and l also started switch breakfast and dinner., for 6 weeks now and l have lost 24lbs.My eating window is 9-5 By eating dinner for breakfast keeps me full all day. I don't eat any junk food at all, drink water and if l get hungry at night I have no salt bullion soup or herb tea. I wait at least 4 hours after my last meal before l go to sleep.

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      ponchy99 4 years ago

      Congratulations on your loss of inches ksb111. Exercising is not my favorite thing to do either, but it is a must to staying healthy. Walking fast is my choice for now. I do love bike riding in the spring and the fall. A great incentive for me is to enter a local race. Feels great crossing that finish line. Hope you can find a way of exercise that you enjoy.

    • profile image

      ksb111 4 years ago

      Ponch....I'm jealous. I never go off the fast. Stay on all seven days AND

      I've stopped losing. ummmm I think the reason must be I'm not

      exercising enough. I don't like exercising.....but that is probably the

      key. I'm excited for you....keep posting.....very encouraging.

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      ponchy99 4 years ago

      Week 7 -I am down another 1 1/2 pounds. Yes!!!!! Also, I am finding out that a normal week is hard to come by for me. There seems to always be something going on that leads me to go off the diet for a day or two; or to get off my exercise routine during the week. It is exciting to still lose weight in spite of not following this diet to the tee. Hoping for continued success to you who are on this diet.

    • profile image

      ksb111 4 years ago

      weighing day today. Haven't lost...stayed the same BUT lost one inch in waist and one in hips. So not depressed and kind of excited. Going to try harder this week. This is my 6th week and have lost 6 lbs but only kept off three (: It's encouraging to me to read your posts so thanks everyone. We can do this.

    • profile image

      coalsmom 4 years ago

      I have been using the diet for 6 weeks and have lost 12 lbs. so far. My window is usually 10 am to 6 pm. I have been using the diet Monday - Friday. On the weekends my eating window may start earlier because my husband cooks breakfast, so I end up with a 14 hour fast, rather than 16. Although I call these my "no diet days", I still stop my eating by 6 PM. If nothing else, my evening grazing has been pretty much eliminated 7 days per week. The structure of the fasting period has been good for me.

      More protein and less carbs would make me more successful. I also have to watch my salt intake, as my weight can vary 3-5 lbs. depending on how much salt I consume during the eating window.

    • profile image

      ksb111 4 years ago

      I agree with Meggan about a little fat keeping one from hunger.

      But what I do is right before my cutoff time I will drink decaf

      coffee with splenda and whipping creme. It's my dessert and

      also keeps me from feeling deprived the rest of the evening.

      As far as morning goes, I don't have a problem with waiting

      until eleven or even twelve before eating. It is getting easier

      on this 8 hour plan. I'm going to stick with it.

    • Meggan Tropos profile image

      Meggan Tropos 4 years ago from United States

      I recently tried this as well and I really liked it - just need to recommit to it. I did read on someone's site that during your "fasting" times, having something that is pure fat is actually a boost. For example, I was trying not to eat until after 11am daily, so I would have a hot tea at 7am with butter and heavy cream in it (really, its very good :) ). Fat in the absence of protein and carbs makes your body learn to burn fat (especially after fasting all night). Well, that's the theory ! And it did make it easier to wait longer for lunch. I love that everyone is trying this - I think I will get back on it too!

    • profile image

      foxpro 4 years ago

      I like reading what how everyone is doing, it keeps me motivated.

      I have gone from 175 to 166 in about 6 weeks.

      I'm going to try and cut down on the carbs I have been eating. I think after I eat them I get extremely hungry and also don't lose any weight. (maybe gain) I am going to try to eat more protein too.

      My best weight loss days are when I eat salad with chicken for dinner and play a lot of tennis during the day.

      Good luck everyone.

    • profile image

      ponchy99 4 years ago

      It is week 6 for me and just getting back from vacation. At least 3 days I did not follow the diet and my work out time was cut short. Still I managed to lose a 1/2 pound. I was really expecting to gain but am so happy with a minimal loss. Total so far is 5 pounds. Really like how easy this diet is to get right back on. Will continue on. It's so good to see your journeys on this diet. I know every diet is not for everyone, but I believe this one is for me. It is definitely not the quickest weight loss I've had, but I know I can stick with it.

    • profile image

      ksb111 4 years ago

      Starting fifth week. Noon to 8pm is my window. Started at 176 and lost to 170 BUT put three back on. If I eat 8 of the power foods I

      lose. I haven't been doing that. So am starting today to follow

      the instructions. I need to weigh 140 to have a healthy Boby Mass Index.

    • Lori Halk Clark profile image

      Lori Halk Clark 4 years ago

      I have been doing this diet for a month. I do not follow it on the weekend but I am not pigging out either. I am 5'1'' and hover between 135 and 138. I work out on the treadmill and weights 4 mornings per week. My 8 hour window is noon to 8pm and I have been including the power foods. I have not lost any weight on this diet so far. I will continue it anyway because I have lost a couple inches on my waist and hips and my clothes fit looser. I like the feeling of control on this. Hopefully this will kick in. I am 50 and wonder if my age is part of the problem. Any ideas or suggestions?

    • profile image

      kidztaxi 4 years ago

      Sorry off the 8 hour diet. Maybe it is due to the age thing (54) Ouch ! Lost two pounds watching carb in take and not going a long period of time without eating. Hey I am

      Greek and my body thought going without food for 16 hours it must be straving and held onto every single calorie I took in. Good luck to all

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      foxpro 4 years ago

      Hi Leigh,

      Some good things about this diet is that you can eat what you want. Also, if you eat over your friends house you can be polite and eat what they give you.

      If you exercise along with the diet it appears to work. At first you are starving at the end of the 16 hour fast but after a while you get used to it. Also Leigh saying stupid people is an oxymoron. Yes some people are smarter than others but we are the smartest creatures in the world.

      Leigh, give it a shot. (:

    • profile image

      Laura 4 years ago

      Our friends just went back to Texas and after almost 10 days of excess, I only gained 1.2 pounds. Not bad. I managed to stay within my window all but 2 days. There were many restaurant meals, one super bowl party, one birthday celebration, a day of lounging on the beach drinking mojitos, and only a small weight gain. And, I'm still on the diet and feeling good.

      One more thing, last night I had some spare time and cooked in advance for a couple of days. Tried a recipe from Food and Wine Magazine for potato salad that substitues Greek yougurt and hummus for mayonnaise. It's awesome! 3/4 cup yogurt, 1/2 cup hummus, 1 squeeze lemon juice. Add celery, pickle relish, parsley and diced onion to cooked potatoes. Healthy and you would never know the difference.

    • Chris2365 profile image

      Chris2365 4 years ago from Chico, California

      I'm enjoying this type of eating. I don't obsess, I have a LOT more energy, more time. I can still socialize, etc. without feeling like I'm on a diet. If I truly, truly HAD to eat (feeling hunger out of control, shaky, etc.), well, dude, I'd eat. But I really don't.

      I'm careful about the foods I eat, I don't mindlessly eat through the afternoon - it really is still about calories in, calories out.

      Speaking of which, while I believe food is 90% of the weight loss equation, I am religiously getting in 10,000 steps a day (according to my FitBit) and I've stepped up weight training to three times a week. Besides working off some calories and putting on awesome muscle, exercise makes me more careful about food because I don't want to waste all that work I just put into my body.

      I'm down over 9 pounds so far and it's just the beginning.

    • profile image

      Leigh 4 years ago

      What a stupid bunch of people! Seriously. Always looking for the next quick weight loss programme..... let's see how long you last on this programme. Oh my gosh!

    • profile image

      foxpro 4 years ago

      After 5 weeks I have lost 7.5 pounds.

      I notice I seem to only lose weight when I also walk at least 10,000-14,000 steps.

      Yes I am a nerd and carry a pedometer. In addition, if I overeat I will put the weight right back on. Yesterday I had a large sub and a pound I had lost reappeared.

      Good luck everyone!

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      ponchy99 4 years ago

      In week 5, I had 2 days that I went astray. The Super Bowl and Birthday Celebrations were the culprit. Surprisingly, I did manage to lose 1 pound. So in total I am down 4 1/2 pounds. Next week I will be on vacation for a couple of days--still hope I manage to lose. Weight is slow coming off for me; but on the upside, I have more energy and it's an easy diet to follow (except on celebration days).

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      hugs 4 years ago

      Ok so...here's my report. And just to refresh your memory--I stayed strictly on the diet as written in the book ( I have read the book) and did the 8hour window 6 days a week--only going off on Sundays but still eating healthy foods. I gained 3 pounds almost immediately ( like the first couple of days) and then after that I didn't lose anything--NOTHING! And although I promised some on the post that I would try it one more week--this past Monday morning when I got out of bed--I was done...no more motivation to continue with the 8hour diet :-(

      I went back to eating as I normally eat...healthy foods...breakfast in the morning, lunch and fruit snack and supper....I've lost the 3 pounds I gained on the 8hour diet. I truly think the 8hour is not for everyone...I too am an older female and maybe that has something to do with it...just as Kim (above) suggested. I'm healthy, active but older--metabolisms change--I wonder if in women more so than in men. Regardless--I've lost the 3 lbs and will continue on my typical, healthy eating plan until I lose the weight I want.

      My best to you all--good health and good eats!

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      msgulliver 4 years ago

      I was 174.6 last week and 175.8 this week. Up over a pound.

      I think this plan works best if you have a daily routine that hardly ever waivers. This week I was up all night filming for three nights in a row, and then that was followed by two mornings in a row where I had to get up at 7:00 a.m. to take our puppy in to be spayed & then pick her up again the next day. No way could I wait until 2:00 p.m. to eat. By the end of those five days, the plan had long gone by the waywide. I have to figure out ahead of time what my week is going to look like and adjust my 8-hrs to better fit those needs.

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      Sandy321 4 years ago

      I have done this diet for 3 weeks and am down 4 to 5 lbs and just love it. Part of the reason it is working that there is no guilt with eating if you stick to the window. Also one has to remember that you can eat anything you want but not everything!!. Also it seems sustainable and we all know that all diets work if you can stick with them. But it is still early days for all of us. Day 3, Week 3 and Month 3 always seem to be hard for me on any program.

    • profile image

      prairiediva 4 years ago

      My problem with Crystal Light is the artificial sweetener. bad, bad

      google Joel Marion and see what he says

    • profile image

      foxpro 4 years ago

      Kim,

      I think Crystal Light would be fine; I am no expert though. Some people drink green tea.

      I eat 1/2 of Klondike bar every night. So I am not perfect as well.

      Who has been on this diet the longest? I still think it is a good diet after 4.5 weeks. I am eating less food and feeling better.

    • profile image

      Kim 4 years ago

      Foxpro....thank you for responding to my post!

      Yes, I'm doing both resistance training and cardio. I am probably not paying enough attention to the carbs, but I know my caloric intake is substantially decreased. Maybe I need to cut out the sweet and fight my carb cravings. I just think one sweet per day keeps me from losing my mind during the 16 hour fast. Overall though, I'm feeling wonderful and lighter, even though the scale is not reflecting the same. It didn't take two weeks for me to gain the weight, so I'm not going to expect it to go away in two weeks. Patience!

      One question though, should you read this......In the morning, I drinks tons of water, but I can only do so if I put a packet of Crystal Light (I think they are 5-10 calories) in the water. Is this something I should eliminate?

      Good luck to everyone.....I shall check back often!

    • profile image

      ksb111 4 years ago

      kphil126....glad you posted. I'm starting on week 4. Reading all of these comments keeps me encouraged. Good luck to all.

    • profile image

      kphil126 4 years ago

      Today is my second day on the diet. Honestly, it is very easy and I feel lighter maybe because I am being conscientious of what I am eating. I have eaten what I want and I have to say it is so nice not to have to worry! I am trying to get the super foods and protein in just to help it out. Im also trying ot walk before I eat. 5 more days and counting to see the results!

    • profile image

      ponchy99 4 years ago

      This is week 4 for me and I gained 1/2 pound. Overall I lost 3 1/2 pounds for the 4 weeks. I will continue on. This week, I did eat more junk food than usual though.

    • profile image

      foxpro 4 years ago

      Kim,

      Keep trying.

      My theory it is good for your willpower anyway.

      Are you doing any resistance training?

      Cutting down carbs?

      Getting 10,000 steps per day?

      Yes 1 bad meal can really set you back. I gained back 2 lbs after a huge meal.

      If you feel better I think you should continue .

    • profile image

      Kim 4 years ago

      In week 2 on this plan (10 days of eating only in the 8 hour window). In the first two days, I lost .8 pounds. After 10 full days, I gained the .8 back plus .2! I exercise (vigorously) 3-5 days per week. I've been drinking tons of water and eating much less than I normally would. I did eat processed foods over the weekends, but in my 8 hour window. I'm doing salads in the evening, but followed by some sort of sweet to satisfy my craving. I'm eating 2 of the superfoods daily. Beginning to wonder if men have more success on this plan, or, if menopause and hormonal changes are just kicking me too hard. I do find, though....I 'feel' much lighter and more energetic, even though the scale does not reflect the lighter part. I'm less hungry and generally feel better. I'm going to give it another couple of weeks to see if perhaps my body is just adjusting to the change.

    • profile image

      kphil126 4 years ago

      I've been wanting to try this diet ever since I discovered it at Christmas time. I'm really worried that I won't be able to make the fast but I'm going to try!

    • profile image

      Audreye Parker 4 years ago

      It's easy to be skeptical like Mat Lauer on Today, or to be the great researcher and check out all the cons instead of getting excited about the pros, but the fact is the old adage "the proof is in the pudding" is all the convincing one needs. Hey ladies! I'm 78 (January 1) and carrying too much for too long. I discovered this 8 hour window plan by accident. But nothing is coincidental in life. I tried it for 2 days, casually. Lo and behold, I wasn't hungry. I waited around to get hungry. That's like the other problem I used to have when I made an effort to worry. Now I started to fret a bit about losing the desire to eat - after all, I'm - well not old but. It seems that the body heaves a sigh of relief when you start to eat as humans should. I used to have a thoroughbred callled Bailey. I've studied and loved horses a long time. In the wild, they walk and graze and drink and keep on walking. They only gallop if they think there is a predator around, and then they retire to a safe distance and go on walking, eating, drinking. Then we take these beautiful creatures, put them in a stall, and feed them 2 huge meals a day. They are hungry and can't wait for that second meal. Now human grazing - on anything, any time, anywhere, is out for me. This 8 hour plan is perfect. This morning I ordered the book from Amazon. I'm going to walk 10 minutes 2 x day. I stand up rather than sit down. I pace. I limit TV watching on my new Sony 40" per eve - one or two movies. I'm an artist and I have always stood up to paint. You burn energy that way. Discovering this 8-hour plan has revolutionized my thinking. This article is very helpful and reinforces my opinion that the 8 hour eating is the secret. I don' see it as a diet or even a plan, I see it as a newly discovered perfect way that humans did back in the cave/mammoth days. We may be an advanced civilisation but it surely has come at a price. And you're never too old to learn. So here's to the rest of 2013 and onwards. I can't wait. Thank you author for your tips and ideas. Good luck to us all.

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      Laura 4 years ago

      You're right foxpro. I figure the first 3 lbs were just water. I eat a very healthy diet and will continue to do so. I doubt I would ever do the 24 hour fast 2x a week. It really would not fit my lifestyle well. I just thought once a week might get me where I want to be and then use the 8/16 to maintain. Also, today seemed like a good day to start. I accidentally left the lunch I had packed at home this morning. LOL. I have been wanting to try the 24 hour thing for a while and this seemed as good a day as any. Plus, we have company coming Wednesday and I will probably be overeating for a few days.

      I must say the 8/16 has been good conditioning. I'm not suffering. Just looking forward to dinner tonight.

    • profile image

      foxpro 4 years ago

      Laura,

      Great progress. It is important to eat food too. Maybe take some

      long walks and try to be a little more active. I am no expert but

      it sounds like you may be going little too extreme.

      4 pounds is a lot, be careful.