INTERMITTENT FASTING: HOW MUCH WILL I LOSE WEIGHT?

How much weight you can lose through intermittent fasting depends on your starting weight, medical condition, type of food you eat in your 8-hour window and other factors such as your lifestyle, age and activity level.

For example, if you choose to eat junk food, drink sugary drinks and refined, processed carbohydrates under your eating window, a periodic fast can not help you lose body fat.

However, if you use fasting regularly with a healthy diet, you can experience healthy weight loss. You may want a quick weight loss, but experts recommend that you do not try to speed up the process.

Your body will lose what it needs at a pace that is right for you. If you lose weight gradually and safely, you will be more successful in keeping that weight permanently. Weight loss with periodic fasting is safe, effective and long lasting.

Losing weight versus losing fat: What's the difference?

When you see the numbers on your scale go down, it can be exciting. But the weight does not only reflect if you have lost fat. You may think that the goal of your health journey is to lose weight, when what you really want is to lose body fat. The reason is simple: When you lose weight, you can lose a combination of muscle, fluid, fat and even organ size.

If you want to improve your health and put on muscle so that your body feels and looks toned, it is not your goal to lose muscle and fluids. Instead, you want to focus on fat loss. Add strength training to your workout routine.

Cardio can promote fat burning, but you need resistance training to maintain your muscle mass. The more muscle mass you have, the higher your metabolism. Basic strength training exercises, such as squats, lunges and push-ups, can add muscle and improve your body fat composition.

Why do you not see results?

Although there is research that supports the effectiveness of periodic fasting, there are many reasons why you may not see results. It may sound strange, but you may not eat enough calories during your 8-hour eating window. If you severely limit your calories, it can backfire.

Too few calories can lead to metabolic adjustment, a process in which your body becomes more efficient in using energy and storing fat, which means that you burn fewer calories. The goal is not to count calories and cut them drastically, it is to eat good and nutritious foods under your eating window until you are full.

If you eat extremely processed and energy-dense foods during your meals, it may be another reason why you do not get the results you want. Intermittent fasting can help you burn fat, but remember to fill your plate with lean proteins, complex carbohydrates and healthy fats.

Finally, make sure you drink plenty of water under your non-edible window. Water helps you feel full and makes your fasting window much smoother.

The Kickstart Team