Losing weight with intermittent fasting not working?
Avoid five common mistakes
Created: 12/23/2022, 6:30 am
By: Judith Brown
Despite discipline, intermittent fasting just won't work for you?
Then you might be making one of the common mistakes.
Intermittent fasting is a popular way to shed a few pesky pounds.
It not only helps with weight loss, but can even have a positive effect on the aging process, since the cells regenerate during intermittent fasting.
However, it happens again and again that the method does not show the desired effects and the pointer on the scales does not want to sink despite discipline.
In this case, it helps to be aware of certain intermittent fasting mistakes that may still be stopping you on the way to your dream weight.
Losing weight with intermittent fasting: Known mistakes that you should avoid to make it work
If you choose the 16:8 method for intermittent fasting, you can eat within eight hours and then refrain from eating for 16 hours.
If losing weight still does not work, it may be due to certain errors.
Those who want to lose weight can choose between three variants of interval fasting, which is also called intermittent fasting: With the 16:8 method, you can eat within eight hours.
This is followed by a 16-hour lunch break.
If you choose the 14:10 variant, you can eat within ten hours and then fast for 14 hours.
The 5:2 method is probably the most strenuous: Here you eat normally five days a week.
On two days, however, there is no food at all.
Why losing weight can still be unsuccessful may be due to the following five mistakes:
1. Wrong fasting plan
: Before you start intermittent fasting, you should consider which variant suits you best and can be integrated into your everyday life.
Of course, you can also try different methods until you find the right one for you.
Then the kilos should also tumble.
2. Too many calories
: In order to lose weight, you need a negative energy balance and a calorie deficit.
This means that you should take in fewer calories than you expend.
It is often said that with intermittent fasting you can eat whatever you want during the mealtime window.
But that's not entirely true.
In order to lose weight successfully, you should therefore keep an eye on your calorie intake.
Vegetables, fruit, whole grain products and low-fat quark, for example, have fewer calories and keep you full for longer.
Coffee is also allowed during intermittent fasting and boosts fat burning.
3. Not enough calories
: However, it is also possible that you are not consuming enough calories and therefore not losing weight.
Because too little calorie intake can mess up the hormone balance and have a negative effect on satiety and thyroid hormones, for example.
Too little calorie intake also often causes the body to absorb too little protein and uses muscles to generate energy.
Thus, the body's calorie consumption decreases and losing weight becomes more difficult.
The only way to get out of this vicious cycle is to maintain a moderate calorie deficit.
4. Too much stress and not enough sleep
: If you want to go on a diet, then little stress and enough rest is essential.
Because enough sleep has an influence on the regeneration of the body and at the same time stimulates the hormone balance.
If you don't sleep enough and have too much stress, your body usually releases more of the stress hormone cortisol.
Elevated cholesterol levels lead to permanent stress and obesity due to eating more frequently.
Those who want to lose weight should therefore make sure they get seven to eight hours of sleep a day and take short breaks from time to time, for example with the help of meditation.
5. Too little exercise
: When losing weight, you shouldn't rely solely on nutrition and a diet.
Sport and exercise can also support intermittent fasting - even if one scientist found that sport helps less with energy expenditure than previously thought.
Nevertheless, physical activity at least distracts from the thought of eating and with the help of strength training you can also maintain your muscles.
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Intermittent fasting: change your diet in small steps and slowly
Intermittent fasting is a change in diet that you should start cautiously.
At the beginning of a weight loss project, we tend to overdo it sometimes due to high motivation.
If you then extend the meal breaks to 20 hours, for example, and only eat small portions, you will probably quickly stop and give up.
Therefore, it is advisable to approach intermittent fasting in small steps.
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This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. In no way does it replace a visit to the doctor. Unfortunately, our editors are not allowed to answer individual questions about clinical pictures.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication.
In no way does it replace a visit to the doctor.
Unfortunately, our editors are not allowed to answer individual questions about clinical pictures.