I have been doing Intermittent Fasting since summer 2016 and combined with regular weight-training and HIIT cardio I have lost about 20 pounds. At the time I started, I did not know that what I was doing was called Intermittent Fasting. So how did I end up on this lifestyle change? Well, last summer I was talking to a co-worker in our break room and he told me the story of a former co-worker of his who lost alot of weight. He asked him what was his secret. The guy told him all he did was not eat 4-5 hours before he goes to bed and nothing else: no exercise, no counting calories.
I decided to give it a try. I eat my last meal for the day by 5 or 6 pm right before I leave work since I go to bed around 10-10.30 pm. It was very hard at first. The first couple months I was famished by 9 pm; right before bed. It was unbearable the first 2 weeks and I would would fall off the Intermittent Fasting wagon several times. I figured out that by eating two Florida oranges or watermelon it would take the edge off.
Now, I normally do not eat breakfast before 9 am. I like to eat breakfast at work and I usually get in around that time of the morning. Therefore, by the time I eat breakfast about 16 hours have passed since my last meal. After a couple weeks my body adjusted and I started to feel less and less hungry at the end of the night. I lost 5 lbs in the first 2 weeks without exercising or counting calories.
I started working out about 4 weeks after I started Intermittent Fasting with 4 days of weightlifting along with HIIT cardio. The combination resulted in 15-20 pound weight lost over the past year. I have increased my lean muscle mass and significantly lowered my body fat.