HomeWeight LossDiet TipsIntermittent fasting not losing weight? Discover Why! 

Intermittent fasting not losing weight? Discover Why! 

While many praise the weight loss benefits of intermittent fasting, there’s a lesser-known narrative about its challenges,, including the “intermittent fasting not losing weight” conundrum. Here, we shine a light on these intricacies and provide effective strategies to navigate them.

Does Intermittent Fasting help Weight Loss?

Absolutely! Intermittent fasting is a dietary approach where one cycles between periods of eating and fasting. Instead of focusing on what to eat, it emphasizes when to eat. During the fasting window, your body uses up the calories from your last meal and then starts to burn stored fat. When done correctly, this can be an effective method for weight loss. However, it’s essential to eat nutritious foods during the eating window and to consult with a healthcare professional before starting any new dietary regimen.

Why am I Not Losing Weight on Intermittent Fasting?

There are several factors tied to the challenges of intermittent fasting that can crucially determine your weight loss journey.


To shed pounds, intermittent fasting must align with the core principle of weight loss: consume fewer calories than you burn. This is easier said than done due to hunger and cravings. Try these strategies:

  • Plan your meals in advance.
  • Stay hydrated to manage hunger.
  • Eat mindfully during your eating window.
  • Utilize a calorie tracker to monitor intake and adjust portion sizes.

Lacking Nutrient-Dense Foods

While IF emphasizes meal timing, basic nutrition remains crucial. This means:

  • Consume more lean proteins, whole grains, veggies, fruits, calcium-rich foods, an healthy fats. 
  • Limit ultra-processed foods, refined carbs, and unhealthy fats.

Fasting Periods Are Too Brief

While prolonged fasting doesn’t guarantee more weight loss, ensure your fasting duration prompts a metabolic response. Starting with a small adjustment is okay, but consider extending your fasting window over time. A 12–20 hour fast can be effective.

Underlying Health Conditions

Conditions like thyroid issues or hormonal imbalances might disrupt weight loss. If suspected, seek medical advice.


Certain drugs can cause weight gain, potentially offsetting IF benefits. Discuss with your physician if concerned.

Age and Metabolism

Elderly individuals might face weight loss challenges due to slower metabolism. Adjusting fasting routines and activities can help. 

An Alternate Intermittent Fasting Plan May Work Better

If the Warrior Diet’s 20-hour fasting regimen has you feeling overly irritable, it’s probably not the ideal IF plan for you. A successful intermittent fasting approach should:

  • Be sustainable in the long run.
  • Allow you to enjoy life without undue stress.
  • Align with your daily commitments, including family, work, workouts, and social engagements.

Inadequate Sleep

To maintain balanced eating habits, your body relies on the hormones leptin and ghrelin. Ghrelin signals hunger, prompting you to eat, while leptin signals satiety, indicating it’s time to stop.

Insufficient sleep can disrupt these signals. When sleep-deprived, you might feel hungrier than usual and find it hard to feel satisfied, leading to overeating. It’s a good idea to monitor your sleep patterns for a week.

Losing Fat But Not Weight

While you might be successfully shedding fat, this doesn’t always reflect as a drop on the scale. Remember, fat loss and weight loss are not always synonymous.

Don’t just rely on the scale to gauge your progress. Take note of other indicators: Are your clothes fitting differently? What changes do you observe when you look in the mirror? It’s essential to recognize and celebrate all forms of progress, not just numbers.


Proper hydration offers multiple benefits for your well-being and fat loss journey:

  • Helps reduce overall food intake.
  • Promotes a feeling of fullness.
  • Helps manage hunger cues.
  • Decreases the consumption of beverages that can hinder fat loss.
  • Potentially boosts your resting metabolic rate.

Excessive Exercise 

Engaging in excessive physical activity, especially when coupled with inadequate nutrition, can lead to various negative outcomes:

  • Persistent fatigue.
  • Diminished enthusiasm for workouts.
  • Sleep disturbances.
  • Minor aches and discomforts.
  • Frequent illnesses.
  • Heightened hunger and intensified cravings.

Source: Gravity Transformation – Fat Loss Experts

Tips for Effective Intermittent Fasting

To make the most out of intermittent fasting, consider these practical suggestions, from mindful calorie tracking to patience with your journey.

Ease Into It

When diving into intermittent fasting, it’s crucial not to rush. Numerous IF plans vary in their restrictions. Begin with a manageable plan and gradually extend your fasting duration. A well-supported choice is the 16:8 plan, but you might start with a simple 12-hour fast, like 8 pm to 8 am, and then progress as you adapt.

Consider Your Lifestyle

Your IF plan should complement your daily life. If mornings find you less hungry, time-restricted plans might be ideal. On the other hand, those leading a highly active lifestyle might find whole-day fasting more challenging.

Talk to a Registered Dietitian 

An RD can offer invaluable insights on the best IF plan tailored to your needs, ensuring you maintain a nutritious and balanced diet. They can also guide you on efficient meal planning for optimal benefits during your eating windows.

Prioritize Nutrient-Dense Whole Foods

Diet quality is pivotal. Prioritize whole foods packed with nutrients and minimize processed foods to maximize health benefits.

Manage Stress

High cortisol levels, resulting from chronic stress, can derail weight loss efforts. Find stress-relieving activities and maintain a balanced lifestyle to keep cortisol in check.

Track Calories 

Using apps like MyFitnessPal or Cronometer can help ensure you’re achieving a calorie deficit during your feeding windows without overindulging.

Set Realistic Expectations

Remember, healthy weight loss is typically around 1-2 lbs per week. Setting achievable expectations helps in maintaining motivation and ensuring you stay on a sustainable path.

Why am I doing keto and intermittent fasting but not losing weight?

You might be consuming too many calories, underestimating intake, lacking a significant calorie deficit, or having a medical issue. Stay strict with keto, monitor calorie intake, be patient, and see a physician if needed.

How do I know if intermittent fasting is working?

Monitor weight, body measurements, and clothing fit. Notice changes in hunger, energy, and ease into fasting. Expected weight loss is around 1-2 lbs per week.

How to lose 5 kg with intermittent fasting?

Achieve a daily calorie deficit of 500-1000 calories. With 16:8 intermittent fasting, it can take 6-12 weeks to lose around 0.5-1 kg weekly. Stay consistent.

How long does it take to start losing weight on a 16 8 fast?

Weight loss typically starts within 1-2 weeks, but for noticeable results, give it at least 4 weeks. Individual results vary based on factors like diet and activity.

Can 16 8 fasting cause weight gain?

Possible if overeating during the 8-hour window. Ensure a calorie deficit by tracking intake.

Does 16 8 fasting ruin metabolism?

No evidence suggests 16:8 fasting negatively affects metabolism. It’s seen as metabolism-friendly due to its daily eating window.

Will I lose weight if I fast 16 hours everyday? 

Likely, with consistent 16:8 fasting. However, maintaining a calorie deficit during eating windows is essential. Fasting won’t compensate for a poor diet.

How can I speed up my intermittent fasting results?

Increase physical activity, drink only zero-calorie beverages, follow keto during eating periods, avoid high-calorie foods, get quality sleep, manage stress, use helpful supplements, and remain consistent. Aim for a safe weight loss of 1-2 lbs per week.

In conclusion, although intermittent fasting is promising for many, the journey varies for each individual. Encountering the “intermittent fasting not losing weight” situation isn’t rare. Recognizing the factors that might influence one’s weight loss, from diet quality to underlying health conditions, is vital to success. But it’s equally essential to remember that weight isn’t the only marker of health. Body composition, energy levels, and overall wellness are crucial indicators too. Have you faced challenges with intermittent fasting? Share your story with us, as it might resonate with or inspire someone else. And for more insights, guidance, and support on your health journey, explore more blogs from Bodyfitnt. Let’s celebrate each step you take towards better health.  

Source: www.hsph.harvard.edu 

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