I Am Not Losing Weight In Intermittent Fasting

Hi @deepthivinayak1
How many calories are you consuming in a day? Sometimes not eating the right amount also doesn't help in weight loss..

 

That could be one of the problem. Just having less food doesn't help. You need to consume a balanced diet of required calories in lesser time period..
If rice is your staple food don't completely remove it from your diet but balance it out..
If you are non vegetarian then some meat sometimes and eggs..
If vegetarian then some rajma or soya beans etc..
The whole point of the fasting is that body uses/burns up the fat that is stored in the body.
But if you are feeling ill/weak/sick then try other methods such as eating smaller portions at different periods.
It's all about the metabolism. Such track that..which method helps better


please have a good amount of water as well..that does the trick sometimes

And maybe your body is something that needs variations every now and then to show results..

Sometimes just fasting a day and eating a meal, once in 2weeks or so helps..like how they tell us to fast during festivals..

And don't always think weight =fat. It could also be muscle weight which is good, try to build that.

And with water comes sleep..good amount of sleep also helps the body do it's thing.

 

Dear friend deepthi vinayak,
Eat food at regular intervals, every 4 hrs take fraction of food. dont miss bteakfast, lunch and dinner, take wheat items a lot. drink more water and fluids. take leafy vegetables, fruits, nuts. dont take fried, oily, spicy foods. daily morning brisk walk for 45 mins and rope skipping for 15 mins is good for reducing extra calories.

 

This is also a good approach.. because our body needs it's balanced diet and forcing starving when you are hungry is not a very good sign for the future as well.
Small portions every few hours is also another approach..

 

All the very best.. and don't be discouraged..afterall Rome was not built in a day

 

My reading about IF so far shows it is most effective with Keto diet or atleast LCHF diet.

Just my experience, IF hasnt helped me to lose any weight .I have a BMI of 22 and would like to lose a couple of kg. , I started with 16/8 sometime in Feb, and in May I move it to 18/6. But diet otherwise was the same. I do either cycle 4-5 days a week or/and walk 8-10K steps . No weight loss . From 1st June I am doing 19/5 - never thought that was even possible. I have joined a group that is motivating me in sticking to this. All complete water fasts, only on some days I have some green tea if I really am sleepy and want something hot. LCHF is hard for me , and being a vegetarian doesnt help either (but i take eggs) I have since ( about 3 weeks ) reduced my carbs during meal times and increased fat. I am yet to cut out sugar but have reduced it a lot. Reducing carbs has benefited me. I dont do daily cal count, but I do on random days - I found I take between 1100 - 1400 cal, mfp says I need 1200 for my goals, but my cycling / walking take up 200-400 cal . So I should be in calorie deficit most days, yet there is no weight loss.

What cutting carbs and IF has done for me is improved my bloating - every night my stomach thanks me . I had some inflammation on my feet which has gone. I have lost about an inch, I think. Yeah , still no weight loss but I am happy with the changes and intend to stick to it. I am reading up about autophagy , seems very interesting. The only worrying impact is to the period cycle and that has me a bit concerned. I might alter my pattern one week before period. That is trail and error to find out what suits me

What surprises me is that I feel more energetic than before especially during the fasted period. I usually cycle in the mornings before my meal and have no issues with it. There is a slump right after eating. Some have advised me to cut down on cardio and do some strength training atleast 3 times a week . Trying to add resistance training but cant seem to stick to a routine. But now I am contemplating doing extended fasts may be once in 2 weeks maybe 36 hours. But for this month the plan is to stick to 19hrs

 

I started last month and I am really happy with the results, my fasting window is from 9.pm to 5 pm(next day) and eating window is just 4-hrs I eat one cup of rice , egg/chicken, veggies at 5.pm and at 9 pm some fruits and wheat biscuit or 2 slices of bread(wheat). During fasting hrs I drink one glass of herbal tea, in one month I reduced by 2 kgs and I feel lighter and lost a few inches. I tried so many kind of diets but this is working well for me and motivating me to continue, initially I use to feel very hungry during fasting hrs but slowly I got used to it.

I forgot to mention I have morning coffee with milk and jaggery because its difficult to get rid of this habit and it is also a strees buster