Not Losing Weight While Intermittent Fasting? Here Are 10 Reasons You May Be Doing It Wrong
Have you given intermittent fasting a try but still found yourself struggling to lose weight? While weight loss is just one of the health benefits of intermittent fasting, it can be frustrating to wonder why you aren’t getting closer to your weight loss goals.
If you have been trying to lose weight with intermittent fasting and your body isn’t changing, read on to learn the 10 biggest mistakes to avoid when intermittent fasting.
What Is Intermittent Fasting?
Intermittent fasting is a method of eating that is more focused on when you eat rather than what you eat. Followers of intermittent fasting restrict the hours they eat to a specified time frame each day. Some methods involve eating during a 10-hour window and fasting for 14 hours. Other methods include 5 days of regular eating and 2 ‘fasting’ days.
Restricting food intake to a shortened time window often leads to a natural decrease in caloric intake. Along with taking in fewer calories, intermittent fasting has shown promising effects on insulin.
When we eat, food is broken down by our gut enzymes before ending up as molecules in our bloodstream. Sugars and refined grains are broken down especially fast and used for energy. If these molecules aren’t used up completely, the leftovers get stored as fat. Insulin brings the sugar into fat cells and keeps it there.
If we do not snack between meals or give our bodies a break from eating, our insulin levels get the chance to go down. Our fat cells can then release stored sugar to be used for energy.
10 Reasons You Are Not Losing Weight While Intermittent Fasting
Here are 10 reasons you may not be losing weight while intermittent fasting and tips for making intermittent fasting easier and more effective.
1. You Are Eating Too Much During Your Eating Windows
Regardless of the method, weight loss comes down to calories in versus calories out. If you consumed 2,000 calories a day before intermittent fasting and continue to consume 2,000 calories per day during your eating window, your weight loss results may not be what you hoped for.
2. You Aren’t Consuming Enough Calories On Non-Fasting Days
If you follow a 5:2 intermittent fasting plan, it is important to consume adequate calories on your non-fasting days. If you consume too few calories, your body may conserve the calories you consume instead of burning them.
If you are looking to take the guesswork out of intermittent fasting, Isagenix’s 5:2 nutritional cleansing program outlines exactly how many calories to consume on fasting and non-fasting days, including healthy meal and snack ideas.
Isagenix’s nutritional cleansing program consists of two consecutive cleanse days per week. These cleanse days usually involve specially formulated cleanse-approved snacks and Isagenix Cleanse for Life. These targeted supplements fuel the body with nutrients, rather than relying on harsh cleanses or extreme deprivation like some plans or diets does.
3. You’re Eating Junk Foods
While the big focus of intermittent fasting is when you eat, that doesn’t mean you can eat only processed foods and still lose weight.
Consuming a balanced, healthy, nutrient-dense diet with fruits, vegetables, fibre-rich carbohydrates, and high-quality protein is still an important piece of the intermittent fasting puzzle. And, of course, it is okay to enjoy a piece of pizza or bowl of ice cream now and then. The key is moderation.
4. You Are Not Fasting Long Enough
If you decide to do a time-restricted eating method and only shorten your eating window by an hour or two, you may not see any tangible weight loss results.
The fix? Try starting with a 10-hour eating window (a 14 hour fasting period) and see how it works for you. From there, you can adjust your plan accordingly as you work toward your weight loss goals.
5. You Skip Meals During Your Eating Window
Skipping meals or not eating enough during your eating window can make you hungrier during fasting periods, increasing the likelihood that you will break your fast or overeat during your next eating window.
During your eating windows, make sure you eat until you are satisfied (not stuffed) and focus on eating nutrient-dense meals and snacks that will keep you satiated and nourished.
6. Your Fasting Plan Doesn’t Fit Your Lifestyle
There are several types of intermittent fasting plans. It is important to choose a schedule that works with your goals and lifestyle.
For instance, if you always work out in the morning and prefer to have a small meal before working out, a plan that prevents you from eating in the morning may not work for you.
When choosing an intermittent fasting plan, be careful to choose a routine that matches your lifestyle and can be sustained in the long run.
7. You Aren’t Getting Enough Sleep
In general, studies have shown a connection between getting enough sleep and a positive weight loss outcome. Make sure you are prioritizing a good night’s sleep and taking the necessary steps to get a better night of sleep.
8. You Aren’t Drinking Enough Water
Not drinking enough water while intermittent fasting can lead to more than just dehydration. Along with feeling thirsty, you also miss out on water’s ability to help keep you from mistaking thirst for hunger.
So be sure to drink up! The U.S. National Academies of Sciences, Engineering, and Medicine suggests the following daily fluid intake:
- 15.5 cups (3.7 litres) of fluids a day for men
- 11.5 cups (2.7 litres) of fluid a day for women
And you don’t always have to stick to drinking plain water to meet your hydration goals. Other intermittent-fasting approved drinks that can help you meet your hydration quota include:
- Black coffee
- Hot tea
- Seltzer water
- Unsweetened iced tea
- Tea or coffee with Stevia
9. You Skip Planning Ahead
Planning is an important part of any healthy routine. Whether it is planning out your meals for the entire week, or even just a day ahead, being prepared is a key step in staying on track.
Knowing exactly what to eat and when can help you avoid turning to fast food or highly processed foods. One of the easiest ways to be ready to plan a healthy meal is by keeping your pantry stocked with healthy items.
10. You Are Too Hard On Yourself
Intermittent fasting takes practice, patience, learning, and grace. No matter the approach you choose, you will make mistakes or occasionally break your fasting window. It is important to avoid feeling ashamed or guilty and simply get back to your eating schedule as soon as possible.
The biggest thing to remember with intermittent fasting is consistency. Breaking a fast now and then will not ruin your efforts. Intermittent fasting is meant to be a realistic, lifelong approach to healthy eating. If you break a fast, show yourself some grace and move forward.
Do You Want To Learn More About How To Lose Weight With Intermittent Fasting?
If you want to learn more about the benefits of intermittent fasting and nutritional cleansing and how Isagenix products can support your journey, please feel free to contact us. Our experienced team can answer your questions, suggest the best products for you, and encourage you as you work toward your health and fitness goals.