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Top 6 Reasons You're Not Losing Weight on Intermittent Fasting

Don't quit just yet - you may be making these mistakes

Top 6 Reasons You’re Not Losing Weight

IF, or intermittent fasting, is a buzzword in weight-loss. It's not a new fad, but it's certainly one that's practiced by celebrities such as Terry Crews, Nicole Kidman, Beyonce, Jennifer Lopez, and many more.

If this isn't a familiar concept, IF is a method that involves abstaining from food for extended periods and limiting meals to an eating window of time, in order to lose weight. However, just like any diet, some people don't see optimal results as quickly as they expect. If you do not see a lower number on your scale, don't quit just yet - you may be committing these mistakes.

1. You Chose The Wrong Eating Window

There are several types of intermittent fasting plans, and not all programs may fit your lifestyle. For example, if you usually go for an early morning run and pick an IF schedule that prevents you from eating in the a.m, then the 5:2 eating plan may not be a good fit. Consider choosing a fasting plan that you can maintain in the long-haul and adapt to your lifestyle. Here are some IF programs that you can look into to see if they fit your lifestyle:

  • 5:2 approach: This plan is one of the most popular IF methods. It involves eating your regular diet five days out of the week and restricting your caloric intake to 500–600 calories for the remaining two
  • 8:16 approach: During the 8:16 approach, your eating window is 8 hours long during the day, and the 16-hour fasting period, which occurs overnight
  • Alternate-Day Fasting: This approach involves fasting every other day. A fast consists of 25% of daily calorie needs (about 500 calories), and non-fasting days are considered normal eating days.
  • Eat-Stop-Eat plan: This is the method that involves one or two 24-hour fasts per week.

If you aren't sure which program you'd like to get into, the DoFasting App will help you determine which fasting method fits best into your lifestyle. The DoFasting app includes 7 different fasting types. Get an additional 10% off the DoFasting 6-month plan with the coupon code: 'NEWSWEEK10'

2. You're Overeating During Your Feeding Window

At the end of the day, weight loss only happens when you burn more calories than you consume (notwithstanding any pre-existing conditions that may affect weight and water retention). The goal of having an eating window would be to limit the amount of food and the calories you eat. However, if you are consuming the same amount of calories or even more during your eating window, then you really won't lose weight. To get you back on track with your fasting plan, try measuring your calories with a calorie-tracking app. It's less intimidating than it sounds, especially with the help of apps like DoFasting. This will help you determine whether you are overeating during your feeding windows.

3. You Are Not Drinking Enough Water

When your body is undergoing fasting, it is working hard to convert fat into energy and detox the body. So you need to make sure you are drinking even more water than you normally do. Not drinking enough water during your IF program will leave you dehydrated and sluggish. Keep in mind that fasting or not, drinking water is beneficial to quell hunger and cravings. With the DoFasting app, you can track your daily water intake, set up goals on how much water you need to drink per day, and receive notifications when it's time to drink some more.

4. You're Eating The Wrong Foods

A common mistake that people make while on IF would be that they eat the wrong foods during their feeding window. If you are eating fast food while fasting, you can't expect to lose weight. It is important that you eat foods that are rich in lean protein, fiber-rich carbs, and healthy fats that will satiate your hunger and reduce your calorie intake. To see results, focus on healthier alternatives. While you may still have your favorites, make sure that you eat in moderation. The DoFasting app includes over 5000 new healthy and delicious recipes. There's something in this variety of recipes to suit everybody.

Top 6 Reasons You’re Not Losing Weight

5. You're Overtraining While On The Diet

If you're planning to hit the gym or take on more cycling classes during your IF period, make sure you aren't overdoing your training; else, you won't get the IF results you expect. Keep in mind that your body is already working extra hard during a fasting state, so you need it into the process of IF. Eating too little and training too hard can be counter-productive and can lead to adrenal fatigue. As a result, you can also end up hungrier during your eating windows because of your training, which won't lead to the caloric deficit you are gunning for.

6. You're Not Fasting Long Enough

Just because you've trimmed down your eating window by an hour or so doesn't mean you'll see immediate results. To kickstart your body into a fasted state, you need to reduce your feeding hours. While it's still possible to lose weight fasting for shorter periods, generally, the longer you fast, the better results you get. Again, it depends on the fasting program you have chosen.

Intermittent fasting takes practice and a lot of patience. If you're serious about trying IF but don't know where to start, the DoFasting app is exactly what you need. The DoFasting app is a 3-in-1 solution for weight loss. Not only will it help you determine which fasting method fits you best, but it will also guide you on how to adapt IF into your lifestyle. From meal prep to simple workouts, the DoFasting app aims to help people who want to reduce weight and improve body health with IF.

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See it to believe it, check out how the DoFasting app helped Krystal lose 16 lbs and try it for yourself.

* While intermittent fasting can be beneficial for most people, please consult your healthcare professional to make sure that it is suitable for you to undertake.

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