How did humans lose weight during the hunter-gatherer times? Not that they needed to lose weight or intended for it, but food was scarce and back then it was normal to go several days without food, hence their method was through fasting. Fasting is an ancient practice and intermittent fasting is the modern trend that draws from this practice, there is nothing new under the sun. So who am I? I'm someone who used to be overweight, I'm 177cm/5'10 and used to weigh 83kg/183lbs. During the summer of 2019 I managed to lose 21kg/46lbs in little over two months by eating one meal a day within a 1h eating window. At first I lost a bunch of waterweight, about 10kg/22lbs, then I began losing fat which is a slower process, I was dropping 1kg/2.2lbs per week and I weighed myself every monday morning on an empty stomach. I was drinking water throughout the day and ate my one meal at 5pm everyday, most of the time out of habit, not because I was hungry. As I got leaner, I would sometimes find myself at the same weight as the week before, a plateau, and the way I broke through it was by introducing walking into my daily routine. I began walking 1 hour per day everyday and continued to lose 1kg/2.2lbs per week as usual. As I got closer to my goal weight of 65kg/143lbs, I found myself at another plateau, this time I did a 48 hour dry fast and in the following week I would find that I had lost 2kg/4.4lbs doing this. I continued to sustain my habits of one meal a day, walking for an hour a day and occasionally fasting 48 hours when necessary, this lead to me surpassing my goal weight and ended my weight loss journey at 62kg/136lbs which is the leanest I've ever been. Today, almost 4 years later, I eat a normal 3 meals a day plus snacks and whatever I feel like eating, and I've successfully managed to keep the weight off while enjoying food to my hearts content. This is only possible because I've built muscle since then which increases your metabolism, building muscle is the single best thing you can do for your weight loss journey long term.

As you've probably know by now from my first post(how to lose weight naturally), I only did two things to lose weight, intermittent fasting and walking. Those are the two weapons I will use to make you lose weight. This is the program for it. My program has 10 levels, each with varying degrees of difficulty, you'll pick your level and stick to it for one week and then increase the level untill you've lost the weight, if you fail to sustain a level for example if you miss a day for whatever reason you'll go down 1 level and will have to clear it before you can level up again. So before you pick a level, make sure it is something you can do for 1 week, the higher the level the more intense it gets, but consistency is more important than intensity. With intermittent fasting you manipulate the eating window, the time where you're allowed to eat, the shorter your eating window the longer you fast, so with a 16:8 for example, you're fasting for 16 hours and eating within 8 hours. Here are the levels. Level 1: 16:8 with 15 min walk Level 2: 16:8 with 30 min walk Level 3: 16:8 with 60 min walk Level 4: 18:6 with 60 min walk Level 5: 18:6 with 90 min walk Level 6: 18:6 with 2h walk Level 7: 20:4 with 2h walk Level 8: 20:4 with 2h 30 min walk Level 9: 20:4 with 3h walk Level 10: 23:1 with 3h walk For the walking if you don't want to go outside you can walk back and forth inside your house, also you can split up the walking into smaller sessions, aslong as you follow the fasting window and walk the amount of time required everyday for a week, you can level up the following week. One more thing, you're weighing yourself every monday morning on an empty stomach so you can keep track of your progress. Now go ahead and pick your level, you stick to it for a week you go up a level, if not you go down a level, it's that simple, follow this and you're guaranteed to lose weight. Cheers. Ayanle