Been doing intermittent fasting 13-23 hours every day for 11 months so far and am in the final rounds. Started slow and increased the fasting time gradually. Lost 100 pounds so far. Only fasting, without any fitness program. “Just” behavioral modification. But the key for me is the why and then a commit. There has to be an emotionally loaded strong enough real reason to become healthier, or I wouldn’t have been able to do it so consistently. So I started with the why, gave it a lot of thought. Decided on a health and weight goal, wrote it down along with the reasoning, and then committed. The things I’ve been doing and that have become habit (and thus easy) are:

• I eat a normal healthy dinner, preferably with vegetables and not too much fat, every day, around the same time. One plate. Make sure to get all the vitamins needed, supplement if needed. I only supplement C.
• I start the fast right after dinner. I use an app called Zero to register start and stop times and keep track, it’s free. It’s been a great help.
• No snacking during fasting, no energy intake.
• I drink lots of water, coffee (no sugar), and diet cola.
• I fast as long as I can, 13 hours minimum. Eventually got up to about 23 hours / one meal a day.
• I weigh in and log every morning. I use a smart scale. It’s motivating when you start to see the progress.
• I have a cheat day once a week where I eat a bit of snacks after dinner. That’s what has been working great for me.