I don't know how you guys manage to IF. I'm 5'10" and 215lbs not fat and I'm hangry if I don't eat every 2-3hrs. If you've ridden with me you'll know I can fit a partially full bottle of water and 2 sandwiches in the tiny rear compartment of a GSXR1000.
Everyone is different. I've done cuts for vacations and a show and I was aware every minute of every day I was awake during those weeks/months that I was hungry. My numbers including water intake was always on point and adding water would not have curbed my hunger.
Good that some people can adjust to changes. Guess my body is just old-man set in its ways
You sound like a competitor, so I presume you are eating wholesome foods and not crappy frozen food meals.
What's your breakfast looking like?
Personally, while I love breakfast/brunch foods, I love dinner more and I cook what I love to eat, and furthermore, something I can eat for two days in a row. Do you have any inclination to meal prep? Cooking 2 meals, 4 portions each, can get you 4/5 days of IF with 2 meals a day!
When I ride in fair weather, I eat my biggest meal of the day at say 630am. Visit the porcelain throne, and can ride through 3/4pm before I really get "hangry". I don't really follow a strict regiment while riding, so if I come across Kawartha's ice cream or some fries/tart somewhere, I'll either eat one there, or take it home to eat later. In the grand scheme of things, a protein bar in the middle of a "fast period" won't move the needle much.
How's your sleep?
I find I crave midnight snacks when I stay up super late, and of course, if you're only getting like 5-6 hours of sleep on the regular, your mental fog will tempt you more with a snack here and there.
Mind over matter, your body thinks you need to eat because you've trained it for a feeding schedule. In reality it will adapt to any new routine, you just have to get used to it.
100% this. And if you're intaking a lot of sugary things, your body WILL crave sugar.
I find that water trick very handy, even if you're getting a solid few litres of water a day, most times I can chug 250ml of water, distract myself with something mentally/physically engaging, choke down more water after that activity, and the craving is gone with the understanding that "yes body, I will feed you REAL FOOD (maybe even dessert) in a bit, now STFU and go away.
Once you string along a few days of cutting out junk/processed foods, you WILL crave it less.
IIRC, a week or two of consistent IF had me feeling a lot more focused during the day. At the end of the day, once I beat the cravings and "mental weakness", I allowed myself to cheat here and there. Plan to sandwich cheat days between heavier activity/gym days, maybe pass on that second serving of _____ the day before/after, and (if your discipline permits some cheating) let yourself GO.
I IF maybe 5-6 days a week, and when I'm out with friends for an event or party, I'm tossing all sorts of junk and dessert down the hatch.
That is sad. RIP to your coworker.
We never know when the day will come. The best we can do it lead a lifestyle that will prolong that as much as possible. Healthy eating and exercise.
Although I am not overweight (5'6, 180ish lbs), and don't necessarily eat poorly (home cooked meals, no fast/junk food) I know I can do better.
I have never really been a gym type of guy. Combination of lack of time and low interest. I prefer to participate in a sport than hit the gym for a specific routine of exercise. I do play rec soccer once a week but I don't think that is enough.
I know that I can and will need to do better as 40 is creeping up in a a few years. Much easier to get a head start than work backwards when you are in a hole already.
Here's a shot at offering a different point of view.
Just like an old bike, seals, rubber, vacuum lines all deteriorate with the years especially if you are lazy and just park it out under the sun. In hindsight, if you have the opportunity to park it in a heated/cooled garage a few years ago and prolong the "lifespan" of those OEM parts, you'd park it in the garage 10/10 times right?
Well, your joints and ligaments are incredibly adaptive and have become strong with supporting your extra weight all these years. If you are able to drop down to (whatever goal weight here), and lighten the load for all your pre-existing strong joints/ligaments/muscles now, and carry that "fat boy strength" longer into your senior years, not only will you be able to ride and go on adventures longer into your retirement years, but also have the option to become the old man giggalo... too far off track.
Would you strap on 4 Nato gas cans on your street bike for no other reason when putting around town? Hope not.
GO GET IT BOYO!
