Around 50% of the US adult population wants to lose weight, including changing their diets. But with so many different diets available, where do you begin? And what happens when your chosen diet does not work?
People have different motivations for losing weight. The most important thing is to do it healthily and sustainably. One popular choice is to try intermittent fasting, with around 24% of US adults trying this for weight loss.
Although there are intermittent fasting benefits, it sometimes does not work. Read on to learn why intermittent fasting may not be working for you.
Intermittent Fasting Information
Intermittent fasting is when you eat in a particular eating pattern, where there are periods of eating and periods of fasting. So, it is different from many diets out there where you are restricted to certain foods. With intermittent fasting, you are restricted to certain times.
Typical intermittent fasting schedules include fasting for 16 hours every day, then having an eating window of eight hours. However, there are also options such as fasting for 24 hours, one or two days a week.
Intermittent Fasting Benefits
Intermittent fasting is popular for a reason. There are many potential benefits to this eating pattern, including:
- Weight loss
- Lower blood pressure and better blood sugar control
- Fewer risk factors for heart disease and other health issues
- Better sensitivity to insulin
Although intermittent fasting is not just for weight loss, this aspect appeals to people. People lose weight due to intermittent fasting in different ways, such as reduced calorific intake. Studies have found weight loss is one of the intermittent fasting benefits, so what should you do if you are not losing weight intermittent fasting?
Why Intermittent Fasting May Not Be Working for You
It can take time to notice results with intermittent fasting, as you want to go at a safe pace for your body. However, if you are still not seeing results after ten weeks, there could be an issue.
Common questions people ask us include, ‘why am I not losing weight intermittent fasting?’, but also, ‘why am I gaining weight intermittent fasting?’ Many factors could be contributing to why intermittent fasting is not working for you:
1. You’re Overeating
One crucial factor for weight loss is how many calories you consume and use. If you live an active lifestyle, you have to ensure you get enough calories to sustain yourself.
However, it is not uncommon to overeat in the eating window while fasting. After all, you have had a long period of fasting, which can impact your judgment, especially when you first start out.
2. Choosing the Wrong Foods
It is not just about when you eat; it is also about what you eat. It is essential to eat nutritious food that fuels your body. If you consistently eat fast food or other unhealthy options, you will not lose weight with intermittent fasting.
3. Sleep Disturbances
Another contributing factor to not losing weight or even gaining weight with intermittent fasting is sleep issues. Studies have found that one side effect of intermittent fasting is sleep disturbances, which might mean you are not sleeping enough. It is essential to get at least seven hours of sleep consistently to achieve the desired weight loss outcomes.
4. You Picked the Wrong Fasting Plan
There are a variety of intermittent fasting plans because not everyone’s lifestyle is the same. If you have tried a particular plan and it is not working for you, it might not be the right fit.
It is important to remember that people follow intermittent fasting plans for different reasons, not just weight loss. You could be following a program that is harmful to your body or does not fit your lifestyle well.
5. You Are Not Hydrated
Are you struggling with the hunger pangs when fasting? Are you wondering why intermittent fasting is not working?
During the first days of fasting, dehydration can be a common problem. The body releases a lot of water and salt through the urine, known as natural diuresis. If you do not replace the liquids, you will quickly become dehydrated.
Dehydration can fuel hunger panes and prevents your body from functioning at its optimal level.
6. You Are Not Eating Enough
It may be tempting to skip meals when in your eating window, but this will not fuel your weight loss. Instead, it can prevent it. The same goes for not eating enough on non-fasting days.
Your body will focus on conserving your energy resources instead of burning them, which slows down weight loss. Also, if you do not eat enough during your eating window, you risk breaking the fast. If you do not follow your intermittent fasting plan correctly, you will struggle to see the weight loss results you desire; consistency is key.
7. Intermittent Fasting Is Not Working for You
While you can consider these reasons why intermittent fasting may not be working for you, it could also be that your body needs a different type of weight loss plan.
Take the time to address these factors and see if making some changes improves your weight loss journey. It is essential to have patience and understand you will not get results overnight, especially if some factors have impacted your ability to follow your intermittent fasting plan.
It is important not to feel guilt, as this can trigger behaviors such as overeating that will impact your weight loss further. Instead, consider getting professional support to stay on track with your weight loss journey.
A Weight Loss Solution for Life
Weight loss should always be about staying healthy, preventing health concerns, and feeling good in your body. There are many reasons why intermittent fasting may not be working for you, but it is best to talk to a professional to take control of your weight.
At Blue Sky MD, we are here to find your weight loss solution for life, so you can maintain a healthy weight and thrive. You will have support throughout the program, even after reaching your target weight. Book your consultation today to learn more.