So you’ve started intermittent fasting and seem to be eating fewer calories each day.
After a week or two, you step on the scales again, and yikes!
You’re the same weight! What gives?
Intermittent fasting alone is not enough without making other healthy lifestyle modifications such as eating well-balanced meals at regular intervals, exercising more regularly, and managing stress.
In addition, some people are so hungry at the end of the fasting period that they binge eat during the eating window.
This leads to an overconsumption of calories and you might be back to square one and eating the same number of calories that you normally would have if you weren’t on a fast.
Intermittent fasting can be a powerful tool for overall well-being if used mindfully and with mindful consideration of body needs.
It is important to remain aware that while fasting can provide certain health benefits, it also increases risk factors if not done carefully.
An effective intermittent fasting plan begins by ensuring sufficient hydration with plenty of water and electrolytes throughout the fast, as well as consuming enough vegetables and regular meals during your eating window.
Eating healthy, whole foods on both fasting and non-fasting days will help to keep your body nourished during a fast.
In addition, monitor your energy levels. If you are feeling fatigued it could be an indication to end the fast sooner than anticipated.
Lastly, growing evidence suggests focusing on sleep quality in order to yield maximum benefits from intermittent fasting regimes.
Why Hasn’t Intermittent Fasting Worked For Me?
Start by keeping a food diary to track what you are eating during fasting and nonfasting periods, as well as which foods make you feel best so that you can continue to refine and adjust your diet accordingly.
In addition, make sure to drink plenty of water throughout the day to help support digestion, and check in with yourself periodically throughout your fasts to assess how hungry you truly may or may not be.
Some people also think that fasting allows them to eat whatever they want during the eating window, which is far from the truth.
When the eating window is open, it’s important to make sure that your meals are filled with nutrient-rich foods that will sustain your energy levels and keep you satiated until your next meal.
The best foods to eat while intermittent fasting is high-protein foods such as poultry, fish, eggs, legumes, nuts, and yogurt.
Eating healthy fats such as avocados and olive oil is also beneficial to consume during the window.
Finally, grab some fiber-filled fruits and vegetables like broccoli or oranges which will provide essential vitamins and minerals needed for optimal health while intermittent fasting.
Why Am I Not Losing Weight On Intermittent Fasting And Working Out?
If you are exceedingly hungry, you may be overeating during your eating window and consuming too many calories to see a change.
If you are not running a calorie deficit, this means you are eating as much as you can spend, and you won’t lose weight.
Also, keep track of what you are eating and avoid sugary drinks and processed foods.
Stick to foods that will provide slow-release energy throughout the day, like unprocessed whole grains and complex carbohydrates, lean proteins, and plenty of fresh fruits and vegetables.
Try to limit highly processed convenience foods as these tend to lack nutrition and fiber.
Drinking plenty of water can also help to keep your hunger pangs at bay and ensure you stay hydrated during your fast.
Eating healthfully when intermittent fasting is key for successful weight loss outcomes in terms of quality nutrition and overall well-being.
Why Is My Weight Loss So Slow With Intermittent Fasting?
The amount of weight you lose also depends on your calorie deficit, metabolism, age, and overall health.
The more calories you miss from your standard diet, the more weight you are likely to lose.
In addition, the younger you are, the higher the metabolism you are likely to have, and you’ll stand to lose more weight.
Lastly, eating the right foods during your eating window is crucial.
The key is to plan and select nutritious meals.
Eating healthy meals with plenty of vegetables, lean proteins, whole grains, legumes, and fruits can help you stay energized throughout the day while still maintaining a low-calorie intake.
In addition, when intermittent fasting, it’s essential to focus on disciplined portion sizes to achieve optimal results.
Eating nutrient-dense foods such as avocados and nuts helps keep you full for longer periods so that you don’t feel deprived or overly hungry during your fast.
Incorporating these foods into your diet can make your intermittent fasting journey more comfortable and successful in dieting in the long run.
How Can I Speed Up Weight Loss On Intermittent Fasting?
Working out is an essential part of a healthy lifestyle, and even more so when intermittent fasting.
Exercise not only gives our metabolism an extra boost but also helps us maintain muscle while burning fat.
Whether you hit the gym, cycle, walk or jog, increasing your exercise when intermittent fasting could help you achieve your goals faster by providing an added boost to the already powerful fasting diet.
Exercise helps you physically and mentally by relieving stress and improving focus – all aiding in reaching your intermittent-fasting targets and living a healthier life.
How Many Days Do You Have To Intermittent Fast To See Results?
This can be accomplished by reducing meal portion sizes or changing when those meals are consumed during the weekday.
Though it may seem daunting at first, try starting small and working your way up as you become more comfortable with the process!
How Do You Know If Intermittent Fasting Isn’t For You?
Make sure to speak with your doctor about any concerns you have and listen to the wisdom of your body after trying intermittent fasting for a few days.
If it feels unsustainable, don’t feel pressure to continue doing it just because everyone else is doing it.
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
Read more About Me here.