Why you’re not losing weight with intermittent fasting
If your clothes have started to fit like the ill-fated glove in the O.J. Simpson trial, and you haven’t experienced the benefits everyone else talks about when it comes to intermittent fasting, stay tuned
Because, I’m going to help you to figure out why, and give you some actionable steps to try and change all of that!.
Having used fasting techniques for more than 7 years, and with enough metabolically challenged clients to see it shred inches off their belly fat, get their insulin and glucose moved away from pre-diabetic levels, balance their hunger hormones and improve their overall physical and mental health, I know it works.
Let me walk you through all the do's, and some of the don'ts I’ve picked up over the years, so you can shake off those stubborn kilos, slip back into your favourite clothes and feel good in your body again.
7 reasons why intermittent fasting is not giving you the results you deserve!
If success leaves clues, so too does failure. Here are seven common reasons why I.F. hasn’t worked for you:
1.Your Fasting Schedule
If you’ve tried I.F. without having or establishing a regular weekly or monthly fasting routine, you’re unlikely going to see consistent results. A couple of 12 hour fasts a week are better than none, but they’re certainly not going to cut the mustard if you’re looking for bigger, better results for your waistline. Not sure where to start? Set a goal, figure out what type of fasting will work best for your lifestyle and symptoms (see below), and stick with it for at least 3 months.
2. Feasting when not fasting
While the literature states there is room for manoeuvre, and that you can eat what you want on non-fast days and still reap all the rewards, I have many struggle to get results because of what they’re doing on non-fast days. Creating healthier eating habits outside your fast periods is crucial for better weight-loss outcomes.
3. Stress
Chronic stress can lead to high levels of insulin, insulin resistance and consequently weight-loss resistance. Addressing and managing any stress in your life is paramount for good health generally but it’s especially so if weight loss is your goal as it can trigger other unhealthy habits you may not be aware you engage in.
4. Alcohol
Drinking alcohol while you try fasting is not going to help you achieve any of the benefits of intermittent fasting, any faster. In short, alcohol is empty calories, can lead to overeating, spikes in cortisol and insulin, inhibit fat burning and contribute to inflammation - which is counter-intuitive to what you are trying to achieve with intermittent fasting. If you do choose to drink on non-fast days, stick to 1 dry white wine or sip on a light gin and soda water. Avoid alcohol-free varieties of your favourite drinks as a replacement, as many contain sugars, dubious ingredients and remain high in calories
5. Hormones
Women’s sex hormones change throughout the month according to the different phases of your cycle. Syncing your fasts in line with the rise and fall of oestrogen, progesterone and testosterone in your cycle is really important if you’re looking to balance hormones and get your periods back on track.
6. Gut Health
Recent research on the gut microbiome has highlighted one bacteria, Akkermansia, as one to watch. Besides having the potential to positively influence immune health and cancer outcomes, it also has an influence on metabolism and obesity. If you’re lacking an abundance of these bacteria, and or have an overgrowth of the wrong kinds of gut bacteria, it may explain why weight loss has been a greater challenge for you in spite of all your efforts. If you suffer with constipation, diarrhoea, bloating, or any kind of pain or discomfort, find a practitioner 🤗 well versed in gut testing to help you.
7. Accountability and Support
How many successful people do you know, either in business or life, who got there without support, or a team of experts or coaches to help them along the way? Wanting change and going it alone is admirable, but unless you’re highly disciplined you will rarely experience the same results you could get by working with people whose job it is to get you there. If you can’t afford the help, discuss what you’re doing with your partner, family or friends, and why. You’re not asking for validation but having their support and encouragement will make it a hell of a lot easier for you to stay accountable and on track
By now, you might be feeling tempted to jump in and give it a go, but before you do, read this first 👇
Discover your fast type
The beauty of intermittent fasting is it’s flexible. With alternate day fasts (ADF), time restricted fasts (TRF), and intermittent energy restriction (IER), you can easily find a style of fasting that fits around your time, needs, and lifestyle.
Alternate day fasts
ADF involve day on, day off fasting. Much like calorie restricted fasts, calories are restricted on fast days to no more than 600 per day. Alternate day fasting can also refer to fasting every third day, or fasting on a more personalised schedule that suits..
Time restricted fasts
TRF can work for everyone and means you only eat during a set window of time, which may range anywhere from 4 to 12 hours. This is also called prolonged nightly fasting and extends a person’s typical overnight fast. For example, you might only eat between 8 a.m. to 4 p.m., which is often called a 16:8 plan. This means 16 hours of fasting and an 8-hour eating window. The length of the eating window and where it is placed during the day can vary.
Intermittent energy restriction
IER or modified fasting means switching between days of eating a very low-calorie diet and normal calorie intake. The days you restrict calories may either be in a row or split up during the week. Two well known examples of IER fasting are:
Modified alternate-day fasting.
This is like alternate-day fasting, except you can eat up to 600 calories or 25% of your daily calorie needs on the days you fast. For example, if you need 2,000 calories daily to maintain your weight, you’d only eat 500 calories (25% of your needs) on days of fasting.
5:2 fasting
Two days a week, you have a very low-calorie intake - no more than 25% of your daily calorie needs. For the other five days of the week, you have a normal calorie intake. It lends itself well to people who are well organised, consistent, and don’t mind tracking calories.
Fast Day Tips :
Drink plenty of filtered water on fasting days. Electrolytes and bullet proofed black coffee can help prolong your morning fasts.
Engage in less demanding workouts on fast days as you may feel dizzy or lightheaded when first starting. High-intensity exercise is not recommended while fasting. Walking, yoga, or other light-intensity activity is preferred.
Prioritise whole, unprocessed, nutrient-dense foods, especially as you are limiting your intake on fasting days - plant based meals, soups, juices and salads are ideal for fast days.
Don’t overextend your fasts unless and stop fasting if you feel unwell.
Intermittent Fasting Doesn’t Have To Be For Everyone
But in case you dismissed it in the past because you never saw results, I hope I’ve given you enough information, tips and insight to give it a go again…… and hopefully start seeing the numbers on your scale retreat. If you want a copy of my FREE fasting made simple guide, click here. But if you know you’re done going it alone and you’d love someone to personalise the experience for you, check out my FAST Health and Body Confidence Programme here. It’s designed to help you achieve your goals with all the support and information you’re missing to get you results. Book a free call for programme details and pricing.
