Question 1

How long does it take for 16/8 intermittent fasting to work?

Accepted Answer

It takes at least 2 weeks to start seeing noticeable results from intermittent fasting. However, the rate of belly fat loss can vary depending on various factors such as:

Individual metabolism.
Starting weight and amount of belly fat to lose.
Adherence to fasting protocol.
Diet and exercise habits.

Most people will see significant changes in their body composition within 4-8 weeks if they follow intermittent fasting consistently.

However, before you see any visible changes, remember that intermittent fasting may have health benefits beyond weight loss.

So even if you don’t see drastic changes on the scale immediately, remember that you’re still having a positive impact on your overall well-being.

You’ll notice changes in your energy levels, mood, and sleep quality far sooner.

Energy levels – Endurance and stamina may improve as the body starts to burn fat for fuel instead of relying on glucose (12).
Mood – Regular fasting can increase dopamine, a neurotransmitter that regulates motivation and pleasure, which can lead to improved mood and mental clarity (6).
Sleep quality – Fasting is believed to improve sleep quality by regulating hormones and promoting relaxation (10).

So don’t get discouraged if you don’t see results right away.

Our Belly Fat Burner Hacks post has some tips for when you feel discouraged and don’t see results right away.

Question 2

Will I lose belly fat if I stop eating?

Accepted Answer

No, simply stopping eating will not lead to sustainable belly fat loss. It could actually have harmful effects on your overall health and metabolism. Intermittent fasting is not about restricting calories or depriving yourself of food, it’s about following a structured eating pattern that can facilitate weight loss and improve overall well-being.

Consistently consuming nutrient-dense whole foods, staying hydrated, and incorporating regular physical activity are all essential components of a healthy lifestyle that can lead to belly fat loss (8). So instead of focusing on extreme measures such as not eating at all, you should focus on making sustainable changes that support your overall health goals.

Question 3

Which part of the body loses fat first during intermittent fasting?

Accepted Answer

The body does not selectively lose fat in one specific area first during intermittent fasting. Fat loss occurs throughout the body as a result of creating a calorie deficit through fasting and healthy eating habits. However, some people may notice more visible changes in certain areas such as the belly due to genetic factors and individual body composition.

Question 4

How much weight can you lose with intermittent fasting in a month?

Accepted Answer

You can lose 1-2 pounds per week with intermittent fasting, which equates to 4-8 pounds in a month (3). However, the amount of weight loss can vary depending on factors such as starting weight, adherence to fasting and healthy eating habits, and individual metabolism.

Starting weight – People with a higher starting weight may see more significant changes in their body composition than those who have less weight to lose.

Adherence – Consistently following a structured fasting and healthy eating protocol is essential for achieving weight loss goals.

Metabolism – Every individual has a unique metabolism, so the rate at which they lose weight may vary.

To increase your chances of weight loss success (17):

Stay consistent with your fasting and healthy eating habits. Use a fasting app or set reminders to help you stay on track.
During your eating window, you should fill up on nutritious, whole foods that provide satiety and nourishment.

Incorporate regular physical activity into your routine. This can include strength training, cardio, or low-intensity activities such as walking or yoga. Check out our blog: 10 Exercises to Flatten Stomach for ideas.
Get enough sleep and manage your stress levels as these factors can impact metabolism and weight loss efforts.

Question 5

Can you get a flat stomach with intermittent fasting?

Accepted Answer

Intermittent fasting can help reduce belly fat and promote a flatter stomach, but it’s not the only factor that contributes to a toned midsection.

Consistently following an overall healthy lifestyle that includes regular exercise and balanced nutrition is essential for long-term success in reducing belly fat and achieving a flat stomach (8).

In addition, genetics play a role in how your body stores and loses fat and some individuals may naturally carry more fat in their abdominal area, which makes it harder to achieve a completely flat stomach.

Question 6

How can I reduce my belly fat?

Accepted Answer

You can reduce belly fat by creating a calorie deficit through a combination of intermittent fasting, healthy eating habits, and regular physical activity.

Your body usually stores fat as a way of storing energy for later use. When you create a calorie deficit, your body starts to burn the stored fat, including belly fat, which leads to weight loss.

Incorporating strength training into your exercise routine can also target and tone the abdominal muscles, which creates a more defined midsection.

Fasting