In 2019 I lost 44 pounds doing OMAD while eating as much as I wanted of whatever I wanted. I have easily maintained that weight loss for 5 years. My average fast is now 20 hours, typically dinner and a snack. I should add that I am 59, retired, post-menopausal, have hypothyroidism and spinal nerve damage that precludes high impact workouts. I’m 115 pounds at 5’5”.

My best suggestion is to make fasting a daily practice: do not “take breaks” because it can be very hard to restart. Just have shorter fasts on vacations or special occasions, or if you’re losing more than you want too. I use the free LIFE fasting app.

Other benefits I’m enjoying include the disappearance of rheumatoid arthritis symptoms, better sleep, clearer skin, huge saving of time grocery costs, truly enjoying every bite, and no longer being ruled by hunger. The downside was having to replace my wardrobe after shrinking from a US size 12 to a 4.