How to Lose Weight with Intermittent Fasting

Losing weight sometimes feels like pulling individual hairs out–time consuming. You can be eating healthy, going to the gym, and still feel like you’re coming up short on results. While it could be because of diet or your gym habits (which I can help you discover and fix in this post), let’s talk about another alternative that is easy to bring into your own lifestyle. Say hello to my little friend, Intermittent Fasting.

What is Intermittent Fasting?

In the shortest terms, Intermittent Fasting (IF) is going for a period of time without eating. During this time, you only drink water, and you’ll notice that it feels different. You’re not exactly hungry, which you would think would be just the opposite.

You start to get an actual feel of when you’re hungry or just bored, too, which helps you even more to prevent overeating in the future.

How to Lose Weight with Intermittent Fasting

Some people who love to do a 24 hour fast.

I, on the other hand, do a two day per week, 16 hour fast and 8 hour eating window. Why not everyday? I like food, that’s why (lol). Weight loss is also not my number one goal right now. I do this on Saturdays and then the other day changes week to week.

How much weight can I lose?

Let’s do some math to see how many calories I may miss by doing IF (therefore leading to weight loss). By doing this just 2 times a week, while keeping my other days what they were before, I skip about 4 meals a week. My meals are usually around 400 calories, so 4×400=1600 calories a week I’m not (normally) consuming.

A pound of fat is 3500 calories. That means I could lose almost a pound of fat in a little over two weeks. That’s pretty good for me; like I said, my goal right now is to maintain my muscle while trimming down just a tad, so this will do that perfectly for me!

Now, if you want to lose a pound a week (which is a healthy goal!), we need to get 3500 calories out of your regular weeks worth of calories.

You could do the 16/8 IF method for four days. Let’s say we’re skipping breakfast and lunch, we’re eliminating about 1000 calories per day. For four days, that would be 4000 calories eliminated. This works!

If you’re feeling really daring, and want to try the 24 hour IF method, you’d be in a deficit of 2000 calories* each day you did it, so if you did it twice a week, you’d “burn” 4000 calories (a little over a pound)

*Caloric estimations are on the caloric recommendations for adults (about 2000 calories a day) and my typical meal portions (500 calories per meal, give or take a snack with it). This all depends on the individual. If you want your actual calorie count, you can do so with meal planners like MyFitnessPal.

Make it Easy For Yourself!

Start your fast an hour or two before you go to bed. Say I stop eating at 8 PM, I sleep from 10-7

(already 11 hours in), and then I only have 5 more hours to go. Sleeping during your fasts tremendously helps prevent you from going for that food when you’re bored or the hunger pangs come.

Before you’re about to end your fast is the best time to workout during the fast. This way, your energy is shot and you’ll be able to replenish your muscles with food and nutrients. You can totally workout during a fast, I have just found it easier to wait until the end of it.


And that’s all the advice I think you’ll need in order to begin IF! If you have any questions you can leave them below and I will be sure to answer them 🙂

Have you tried IF?


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