7 REASONS WHY YOU DON´T LOSE WEIGHT WHEN YOU DO INTERMITTENT FASTING

There are many factors that can contribute to how long it can take before the weight starts to loosen. Weight loss varies greatly from person to person depending on several factors, including starting weight, the types of (and how much) food consumed under the food windows, and more.

There may be some reasons. Here are 7 mistakes you can make during periodic fasting 16/8 and how to fix them.

1. You eat too much or not enough under your window

If you consume the same number of calories (or more) under your food windows as before you started fasting regularly, you will not lose weight. In other words, if you only eat all the calories you would normally eat in your eating window, you are not really changing your diet at all.

Still, when you do not consume a sufficient amount of calories under your food window or skip meals, some things can happen. Your body can save the energy you consume rather than burn it or you can become very hungry during the fasting periods. Limiting yourself too much during one eating window can also lead to you eating too much during your next eating window, which can also increase your total calorie intake.

Here's how to fix it: Try to track how many calories you eat in a day. Try a calorie tracking app. The app can also reveal meals or specific foods that have more calories than you expect, and you can adjust your diet accordingly. Make your own meal plan that includes balanced meals consisting of at least 300 to 500 calories per meal. This way, you can ensure that you do not eat fewer calories than you need for yourself. Make sure you eat until you are full and satisfied, but not overcrowded, under your food windows. Make some meal preparations on the weekends for the coming week so that you do not skip meals when you get busy or do not stick to the schedule.

2. You eat less nutritious food

Even if the focus is on periodic fasting, it does not mean that you can eat what you want under your windows and still lose weight. If your diet consists of the most calorie-dense foods, such as fast food, you will probably not lose weight.

Here's how to fix it: Focus on eating foods rich in lean protein, high-fiber carbohydrates and healthy fats to fill you up and naturally reduce your total calorie intake. You can still enjoy some of your less healthy favorites in moderation.

3. You do not get enough sleep

Studies have looked at the direct link to weight loss and sleep during periodic fasting and several studies have shown a link between adequate sleep and positive weight loss results.

Here's how to fix it: You've heard it before but try to sleep at least 7 hours a night.

4. You are not hydrated enough

Not drinking enough water under your fasting window may not only leave you dehydrated, but by not drinking enough you also miss the benefits of water in suppressing hunger.

How to fix it: Drink! Periodic solid-approved beverages include black herbal tea, black coffee, sparkling water, normal tea.

5. You do not follow the periodic fixed plan

Following a regular fasting plan can be difficult for some people as they are not used to going for long periods without eating. So if you continue to cheat week after week, it will probably not give you the weight loss benefits you were hoping for.

Here's how to fix it: Choose a dining window that best matches your lifestyle and can be followed for extended periods. You do not have to start eating at 12 and end at 20. You can start eating earlier and stop eating earlier or start eating later and stop eating later.

6. You are not planning ahead

Planning ahead is an important aspect of maintaining all kinds of healthy habits.

Here's how to fix it: Try to plan all your meals and snacks at least a day in advance. Have a plan for what to prepare, including packing meals and snacks in advance, or read restaurant menus to decide what to order if you are going out to eat.

7. You feel guilty for breaking a fast

Periodic fasting requires practice and patience. Most individuals who test it will break the fast before the window is, sometime in the beginning. If you are serious about continuing, it is important not to feel guilty, ashamed or angry with yourself. Return to the scheduled program as soon as possible.

Here's how to fix it: It's important to be kind to yourself and move on! Remind yourself that periodic fasting requires some trial and error - it is inevitable that it does not always go according to plan.

The Kickstart Team