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This is JMO, but weight is tied to many, many things.  Genetics, body type, age, gender, medications, stress level, etc.  I think, like many things, there is no "one size fits all" for weight loss.  People jump on bandwagons because it is something they haven't tried.  I did it more times than I could count and it never worked.


In my personal experience, the first step is being realistic about goals and time frames to meet them.  We can't all look like a super model, nor should we.  The next step is a commitment to not get impatient or give up out of frustration.  


I quit trying diet shakes and pills and diet fads and went through a series of "trial and error" to learn what works for my body.  I had to try several different things in different combinations to see what my particular body would respond to.  Then it became a complete lifestyle change.  I have maintained my goal weight for 7 years.


What worked for me was strict calorie restriction.  It doesn't matter what kind of calories I eat, just the number.  And exercise.  I no longer count calories because I did it so long, I have an idea each day what I have taken in.  And no, I don't eat the same number each day.  I also don't exercise the same days, same intensity, etc.  It seems body confusion works for me - not allowing my body to get accustomed to the same number of calories or calorie burn.  I do "mini fasts" like you are talking about, but not consciously.  And I am not a stress eater.  Stress makes me lose weight because I get so anxious that I get nauseous.  I weigh at least once a week, and if I go up three lbs, I go back to calorie restriction.  I don't let my weight "creep," which is how my weight comes.  Not all at once, but a couple of lbs here and there until it adds up.


I don't think that works for everyone because everyone's bodies react differently to calorie restriction, food types, stress, exercise, etc. 


Just my humble experience.


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