How does i started this year vs. How I'm finishing it - 220lbs -> 135lbs 🩷 while intermittent fasting?

My 85-Pound Transformation Story

At the start of this year, I weighed 220 pounds and felt trapped in a cycle of failed diets, rising blood pressure, and joint pain that made movement feel impossible. By December, I reached 135 pounds through consistent intermittent fasting. This wasn’t another restrictive plan that left me exhausted. Instead, it became a simple, flexible lifestyle that worked with my hormonal changes in my late 40s.

Following principles from my book The Fasting Lifestyle, I focused on building sustainable habits rather than chasing quick fixes. I chose an 16/8 intermittent fasting schedule—eating between 11 a.m. and 7 p.m.—which gave my body 16 hours to rest and repair while fitting around my full-time job and family life.

Why Intermittent Fasting Worked When Diets Failed

Previous diets crashed my metabolism and triggered intense cravings. Intermittent fasting improved my insulin sensitivity, helping manage both my blood sugar and stubborn midsection fat common during perimenopause. Research shows fasting periods lower insulin levels by up to 50% within weeks, allowing stored fat to be burned for energy.

I ate nutrient-dense meals in my window: lean proteins, vegetables, healthy fats, and moderate complex carbs. No complicated meal prepping—just real food that kept me satisfied. Average daily calories landed around 1,600 without obsessive tracking. This approach addressed the hormonal weight loss resistance many women face after 45.

Overcoming Joint Pain and Building Movement

Joint pain had always stopped me from exercising. I started with gentle walks after my eating window and progressed to bodyweight strength training twice weekly. These short 20-minute sessions protected my joints while building muscle that boosts metabolism. Within three months, my knee discomfort decreased by 70% as the weight came off and inflammation dropped.

Hydration proved critical during fasting hours. I drank 100 ounces of water daily plus herbal tea and black coffee. This prevented the fatigue many beginners experience and supported steady energy levels.

Practical Tips for Your Own Success

Beginners should start with a 12/12 schedule and gradually extend the fasting window. Track non-scale victories like better blood pressure readings and increased energy. In my program, we emphasize listening to your body—adjust your window if needed during high-stress weeks. Most women in their mid-40s to mid-50s lose 1-2 pounds weekly when combining intermittent fasting with whole foods and light movement.

Insurance rarely covers these approaches, but the low cost of simply changing meal timing makes it accessible. My blood pressure normalized, diabetes risk markers improved dramatically, and I no longer feel embarrassed about my health. The key is consistency over perfection. This year proved that sustainable change is possible even after years of dieting disappointment.