I’m Fasting But Not Losing Weight – Why Could That Be?

Intermittent fasting has become an incredibly popular strategy for weight loss. However, if you embark on this fasting journey on a whim and simply start reducing your eating window without any planning, you’ll probably encounter many setbacks. 

If you’ve been following an intermittent fasting schedule for several weeks and haven’t noticed any changes in your weight, you may start to feel discouraged. This is a much more common experience than you might think, even for people who work out regularly. 

Let’s dive into the most common reasons why people who start their weight loss journey with an intermittent fasting schedule aren’t succeeding. 

What Are Some Reasons for Fasting and Not Losing Weight?

People who are starting their weight loss journey turn to intermittent fasting as a magical tool that will instantly help them shed a few pounds. However, losing weight with this dietary approach is so much more than simply restricting your eating times (1). 

Having fewer hours per day in which to eat doesn’t mean you’ll automatically lose weight. Weight loss is a complex process that’s built on two fundamental cornerstones: being physically active and mindful of good nutrition. This leads to the much-needed calorie deficit to help with weight loss. 

Many other factors are at play here, including your genetics, current weight, stress levels, and sleep quality (2). Without some planning and attention to important details, following an intermittent fasting schedule could result in your efforts going to waste. 

Let’s take a look at the most common reasons why intermittent fasting may not be working out for you to help with weight loss (3). 

Not Being Mindful of Your Overall Calorie Intake

Just reducing your eating window during the day isn’t the key aspect of intermittent fasting. Furthermore, this doesn’t grant free rein during those hours. A common misconception is that during your eating window, you can eat whatever you want, even if we’re talking about wholesome options. However, doing so can easily lead to excessive calorie intake. 

In order for intermittent fasting to be a successful weight loss strategy, it’s important to be mindful of what you choose and how much you eat to lead to the necessary calorie deficit for weight loss (4). 

To address this, you can use a calorie tracker to track your intake during your eating window and analyze if you need to make any adjustments. 

Not Being Mindful of Your Macros 

Quality matters as much as quantity, and not all calories are the same. If you’re mostly choosing ultra-processed foods that are rich in added sugars and unhealthy fats during your eating window, this may be derailing your goals. High intakes of these types of foods can contribute to weight gain as they’re easy to overeat and not particularly filling, while also being high in calories (5). 

A rule of thumb is to focus on protein-rich and high-fiber foods to promote satiety and help with weight loss. These wholesome foods include whole grains, vegetables, beans and lentils, eggs, lean meats and poultry, fish, and nuts. These should be the foundations for your meals. 

Protein is one of the most important nutrients for weight loss and overall health (6). Evidence has shown that high-protein diets can boost your metabolism, help maintain muscle mass, and help you lose weight. Protein can help reduce ghrelin levels, the hunger hormone, making you feel fuller for longer, which helps reduce your calorie intake. 

On the other hand, fiber can slow down the digestion of a meal, making you feel fuller for longer. This means you won’t feel hungry shortly after eating fiber (7). You should make half of your plate up with vegetables and fruits, and opt for whole grains over refined grains to increase your fiber intake. 

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!

Not Being Mindful of Sleep and Stress Management

We all know that exercise and nutrition are two pillars of weight loss. However, poor sleep and lack of stress management can significantly impact your weight loss efforts and even derail you from your goals. 

Sleep deprivation and chronic stress disrupt your hormonal balance and trigger emotionally related cravings, which can lead to increased hunger and overeating, resulting in difficulty losing weight (8).

When dealing with stressful situations, identifying the root cause and seeking healthy ways to cope is key. Things such as exercise, time in nature, meditation, or finding hobbies can help (9).

In addition, try to prioritize quality sleep, aiming for 7 to 9 hours each night, or whatever amount is optimal for you. This will help with your weight loss journey, overall weight management, and well-being. 

Not Being Mindful of Water Intake

Dehydration can often mimic hunger, meaning that this could lead to overeating. This could be behind your struggles to overcome a weight loss plateau. Moreover, dehydration may also lead to some unpleasant symptoms, including headaches, muscle cramps, and fatigue (10). 

These symptoms can interfere with your ability to live an active life. Another issue is that most people can’t differentiate feelings similar to hunger related to dehydration from real hunger, which makes this a vicious cycle. This is why focusing on water intake daily is so important for overall health and well-being. 

Staying hydrated, particularly during the fasting hours, can help support your metabolism and help curb appetite (11). A higher metabolism means your body burns calories faster, which is essential for weight loss.

If you struggle with your water intake, make a conscious effort to improve it. Keep a water bottle nearby, set alarms to remind you about drinking, start your day with a glass of water instead of coffee, and make sure to add a glass of water with every meal. 

Not Being Mindful of the Importance of Exercise

Embarking on an intermittent fasting schedule alone may not be the best approach for everyone. While nutrition does play an essential role in weight loss, so does working out. 

Regular exercise boosts fat loss and moving is a great way to keep your muscles and bones healthy and your mind clear and calm. Intermittent fasting and working out can be the winning combination you’re looking for to shed a few pounds. 

However, if you’re new to this, it’s best to avoid high-intensity workouts during your fasting window as they may be harmful to your health. It’s best to choose moderate-intensity workouts, such as walking, jogging, or yoga, during fasting periods. After you’ve fueled up, you can go for higher-intensity sessions, such as resistance training, HIIT workouts, or longer-duration cardio exercises.

Read more: The List Of The Best And Worst Foods To Break A Fast

Why Am I Fasting and Not Losing Weight?

If you’re wondering “why am I fasting and not losing weight?” it’s important to look beyond basic fasting timing. As previously mentioned, even if you’re doing your homework and being diligent with your eating and fasting windows, many other factors can hinder your results. 

In addition to the main aspects we covered in the previous sections, there are other important aspects to keep in mind. 

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

Is This Fasting Schedule Right for Me?

First and foremost, choosing the right fasting schedule is key. While there are many options and many people could recommend the common schedule of 16:8, this may not be the right plan for you. 

Intermittent fasting isn’t universally applicable and it’s best to find the timing that works for you rather than following one simply because you saw it in an ad or social media post. Consulting a healthcare professional could be a great starting point, but you should also listen to your body and consider your usual activities and schedules before you start any regimen. 

Read more: Fasting Until 4pm: Pros, Cons, And How To

Is the Food I’m Choosing the Right Kind?

Food quality during your eating windows is of paramount importance and can dramatically impact your weight loss outcome. Eating calorie-dense, nutrient-poor foods, even within your allowed hours, could be the reason behind your stalled weight loss. While some indulgence can be part of a balanced diet, you should make most of your meals based on wholesome, minimally processed foods that are rich in protein, fiber, and healthy fats. 

A rule of thumb is to minimize your intake of added sugars such as corn syrup, fructose, and others in ultra-processed foods, including sugary breakfast cereals, ready-to-eat meals, fast food, and fried foods. These food choices are hyperpalatable, easy to overeat, and not particularly filling, in addition to being high in calories (12).

Frequently Asked Questions

• Why am I not losing weight but looking slimmer?

Solely relying on the scale to measure progress on your health journey isn’t the best way to go. It’s normal to look slimmer but not lose weight, which means you’re experiencing body recomposition. In other words, you’re losing fat while gaining muscle. Muscle is denser than fat, so you appear slimmer despite your unchanged weight. 

• What stage of fasting burns the most fat?

After your body uses its stored glucose (glycogen) for energy, it turns to alternative fuel sources. This is when you enter the state of ketosis, typically where your body starts to burn fat for energy, which occurs after roughly 12-16 hours of fasting. The exact timing may vary by individual. The longer the fasting, the further it enhances fat burning. However, it’s important to note that prolonged fasting periods are also difficult to maintain and not safe for everyone.

• How long do I need to fast to get a flat stomach?

There’s no straight answer here as there’s no fixed timeframe. Furthermore, fasting doesn’t target belly fat specifically. Losing weight and achieving a flat stomach depend on many factors, including overall fat loss, diet, exercise, and consistency. Intermittent fasting can help with fat loss, but results will vary individually and require a holistic approach.

• Why am I not losing belly fat on intermittent fasting?

Belly fat is often stubborn – this is true. And many factors such as stress, hormones, and genetics have a great influence on its loss. Focusing on a caloric deficit, managing stress, prioritizing sleep, and incorporating targeted exercise together with intermittent fasting can help you achieve your desired outcomes. 

The Bottom Line

Many people embark on intermittent fasting hoping for rapid weight loss but find themselves frustrated after a few weeks with no results. 

This often stems from overlooking crucial factors beyond just the timing of meals. 

In addition to the chosen schedule, you must be mindful of the quality of food you choose, keep active, get adequate sleep, learn to manage your stress, and stay hydrated. All of these are crucial factors when it comes to weight loss. Success hinges on a holistic approach, not solely on fasting hours.