Intermittent fasting is an effective way to lose weight, but if you’re not losing weight with this approach, there are ways to tweak it so you do see results. Here are a few reasons why intermittent fasting may not be working for you and how to fix them.
You Simply Eat Too Much
Maybe you’re doing everything right, but still not losing weight. It might be simple—you’re eating too much. If your goal is fat loss, watch how much food you’re consuming over a 24-hour period.
Fat has more than twice as many calories per gram as protein or carbs; that means it can add up quickly. To prevent overeating, try smaller meals more frequently throughout the day.
Just because you are restricting your intake of food doesn’t mean that you have to go hungry all day long. A quick snack or small meal can help satisfy your hunger so you aren’t overconsuming in a single sitting. This also helps with portion control and satiety, so you don’t get ravenous when meals come together at mealtimes.
Unhealthy Diet Choices
If your diet consists of lots of processed foods or sugary sweets, it’s time to make a change—and healthier habits will go a long way toward ensuring that you shed those pounds.
You can start by eliminating sugar from your diet. It not only spikes insulin levels and causes weight gain but also contributes to belly fat. Replace refined carbs with complex carbs like whole grains, which help keep blood sugar levels stable and provide steady energy for exercising muscles.
Eat healthy fats found in nuts and seeds instead of saturated fats found in meats and full-fat dairy products. And finally, steer clear of artificial sweeteners; they cause weight gain because they activate reward centers in your brain without providing any real nutritional value.
A Bad Fasting Program
If you’re not losing weight on intermittent fasting, it’s time to look at your program. While many people focus on cutting calories, some find that a combination of intermittent fasting and calorie restriction can be more successful.
If your body is responding positively, keep going. However, if you’re not seeing any results and feel worse than when you started fasting, it might be time for a change. In addition to skipping large meals, consider splitting them into two or three smaller meals instead.
Eating every 2-3 hours can help stabilize blood sugar levels and increase fat burning by keeping insulin levels lower for longer periods of time.
Count Your Calories
The reason intermittent fasting doesn’t work for weight loss is that you end up eating too many calories.
You may not realize it, but when you don’t eat over a long period of time, your body actually preserves energy and stores it as fat. Not only can you gain back pounds more quickly than if you had just eaten regularly throughout those hours, but in addition, your body will have extra energy that it didn’t need before—so it’ll likely start storing fat again.
To avoid unhealthy weight gain and keep your weight loss goals moving forward, make sure to track all calories.
If you want to lose your belly fat while being on intermittent fasting, check the article below:
7 Awesome Reasons To Do Intermittent Fasting for Belly Fat
Drink More Water
If you’re struggling with intermittent fasting, it could be due to dehydration. When you don’t drink enough water, your body doesn’t have an adequate source of hydration.
Your brain also needs water in order to function properly; that means you might experience headaches or dizziness. If you can’t seem to make it through your fast, try drinking more H2O in order to stay properly hydrated.
Change Your Exercising Routine
The primary goal of intermittent fasting is fat loss, and it can take a bit of trial and error to find out which type of IF works best for you. For example, people who have struggled not losing weight on intermittent fasting have changed their exercise routine around: cycling instead of running, or doing low-impact workouts like yoga or Pilates instead of burpees.
All workouts are great (so long as they’re working!), but changes in exercise might make your body more responsive to fat loss with IF. Give it a try if not losing weight doesn’t seem possible!
Speaking of exercising, is fasting can have a negative effect on muscles? Check the article below to find out!
Shocking Truth About Fasting and Muscle Loss
Summary
Intermittent fasting has become a popular weight-loss method. Research suggests that it can help us lose weight and keep it off. Please try these methods to find out why you don’t lose weight while being on IF.
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