WHY PEOPLE DON’T LOOSE WEIGHT IN INTERMITTENT FASTING?
When doing intermittent fasting, our main goal is to burn fat, maintain BMR (Basal Metabolic Rate), lower insulin resistance, keep the muscle and increase growth hormone. At some point of your journey, you’ll notice that you are not losing weight. Here are the possible reasons why:
1. Your Having Too Much Carbs and Calories During Your Eating Windows
If you are a first timer in fasting, you may want to consider checking your BMR (Basal Metabolic Rate) and TDEE ( Total Daily Energy Expenditure) If you don't want to use online BMR converters, do it yourself. Here's how you calculate your BMR and it varies for men and women:[4] Calculation for Women: 655 + (4.3 x Weight in pounds) + (4.2 x Height in inches) - (4.7 x Age in years)
2. Your Are Accidentally Breaking Your Fast
Always remember that when fasting we are not allowed to take anything sweet including honey or artificial sweeteners or else you would break your fast. You can take black coffee, white or green tea without sugar or sweetener. Freshly squeezed fruit juices are also not allowed because they contain natural sweeteners.
3. Your Eat Your First Meal As Soon Aa You Wake Up
Research says that those people who eat their first meal later in the day consume 408 fewer calories in a day than those who eat their breakfast. Moreover, at 8am, our body has the highest level of cortisol that usually cause weight gain. That is why it is advisable to exercise in the morning to shed those stored calories. Tendency is that if you did not perform any exercise then add more calories within breakfast, you would most likely to gain a little weight.
4. You Are Beating Yourself Too Hard
If you cannot take it anymore and you cheated, its ok. Intermittent fasting is very flexible. Rules were just made to make it more effective. You can make your own rule as to how it affects your body because IF reacts differently to everyone. If it works for you, then why not?. Besides, it won’t hurt if you would reward yourself once in a while as long as you are disciplined to get back right on track after you cheated. That is how you can make fasting enjoyable aside from the benefits it offers. If you focus more on how to burn your fat fast and be depressed whenever you gave in, you have a tendency to binge which will make it more difficult to get back on track. Moreover, intense work out while attempting to reduce food intake, can cause energy levels to drop and hunger levels to skyrocket. You may end up eating more calories during your eating windows than you’re burning, even with the intense exercise
5. You Are Not Fasting Long Enough
If you decide to fast only to shorten your eating window by an hour or so a day, you won’t see much of a difference. Most people would see a difference when they try to switch to 14 to16-hour fasting.
6. You Jump To A High Level Of Fasting Too Early
Without proper preparation, expecting much from your self could lead to binging. It is advisable to inch your way when doing longer fasting by starting with a 14-hour fasting then go with 16, 18, 20 and so on. You must also consider a fasting schedule that fits your lifestyle.
7. You Have A Por Quality Of Sleep Most Of The Time
Studies show that sleep deprivation could lead to obesity because sleep deprived people are too tired to exercise. They also have more time to eat. Lack of sleep also disrupts the balance of key hormones that control appetite which is cortisol, so sleep-deprived people may be hungrier than those who get enough rest each night. Bad sleeping habits also contribute to this like sleeping at different hours of the day and not having a continuous hour of sleep at night time.
8. You Prevent Yourself From Being Satisfied During Eating Windows
One of the myth in fasting is to eat less during eating windows. In order to keep metabolic rate intact, you must provide yourself with enough nutrients until satiated or else your body would think that you are in a starving mode therefore slowing down your metabolism to conserve the use of energy. Slow metabolic rate equates to slow fat burning.
9. You Are Not Consistent With Your Fasting Schedule On Each Day
Even though one of the nicest features of intermittent fasting is flexibility, with which you can choose whatever schedule or scheme that you like, consistency is still important. If you’re fasting 8am to noon one day, then 11am to 2pm the next, your average fasting period shortens there you are not most likely to reap all the weight loss benefits.
10. You Only Look For The Weighing Scale For Changes.
Check out other metrics like your midsection for weight loss. You may also take your picture before your journey and update it every month as you progress. The most important metrics are weight, body mass index (BMI), body fat percentage and hydration levels.
11. Unrealistic Weight Loss Expectations
Intermittent fasting can help you lose weight without cutting back on calories or having to perform intense exercise. Just simply slimming down your calorie intake would make you lose 1-2 pounds a week or 5-8 pounds a month.
12. You Don't Eat The Right Kinds Of Foods
IF is a time-based method of eating, and there are no hard and fast rules for what you can and cannot eat during your eating window. Sometimes this flexibility can be your downfall. I love the flexibility in food choice with intermittent fasting, but any benefits will be erased if you are constantly choosing the wrong foods. You cannot expect to succeed if you eat crap or junk food. Again, our body reacts differently from the others, sometimes you are not losing weight because you are eating too much carbs and calories. Sometimes eating too much protein can also contribute to not losing weight because too much protein could also trigger a high level or insulin and maintain your insulin resistance. There are times that you do your keto diet in a wrong way. It makes sense that if you want to burn fats but you are also putting extra fats on your body, you would likely to gain weight. There would also be instances that when you deprive yourself too much of your calorie intake, your body tends to adapt wherein it reduce our metabolism that is why it is smart to maintain your BMR. As you can see, everything that is too much or too low is not good because whatever we introduce to our body, it slowly adapts in the long haul.
14. You Don't Plan Ahead
Not having a plan on what you will eat in a day tends you to eat the wrong type of food. Try to plan all your meals and snacks at least a day in advance. By doing this, you are being sensitive as to how much nutrients will you be feeding your body therefore having junk foods at bay off your diet.
15. You're Drinking Too Much Alcohol.
You need to be aware that alcohol contains calories. If you’re drinking too much alcohol and eat full meals, chances are you’re going way over your calorie budget. Just like with eating fast food or desserts , you can eat them in moderation. If you eat them on a regular basis, you aren’t likely to lose much weight
16. You Are Not Properly Hydrated
A recent study found that intake of water from foods, but not water from beverages, is related to lower body weight and a slimmer waist. This is why fruits and vegetables are good for weight loss.
17. You Are Experiencing A Weight Loss Plateau.
You are experiencing weight loss plateau if for atleast 2 weeks, there is no changes within your weighing scale. This is where your metabolism and energy balance adjust as you lose weight. Most of the time, if you do a consistent schedule of intermittent fasting in a long period of time, your body adjusts to the routine that it is experiencing as the metabolism also constantly slows down which is one downside of fasting. You may want to gradually level up your fasting routine and add some cardio workout if you still wanted to lose weight until you achieve your desired weight.
18. Repetitive Intermittent Fasting Schedule
In the long process, if you stick to your intermittent fasting schedule, your body would adapt to it, therefore making you arrive in a plateau. Chances are, you will not lose weight anymore. If you are doing 16/8 then switch to 18/6 or OMAD or do an alternate schedule every 3 months. Try to identify whatever works for you. Remember, not all body reacts to a particular routine. Always know how your body works.
19. Your Receptors Are Not Functioning Well
Your brain sends signals to receptors in your body to burn and to store body fat. If this becomes messed up, you will hit weight loss sticking points (even if you are dieting hard and exercising).
20. You Are Underlying Medical Conditions
if you’re not losing weight on intermittent fasting, there may be an underlying medical condition behind it. Before you begin any new diet or exercise program you should always check with your doctor. If you’ve been fasting for a while and following all the guidelines, working out, watching your calorie intake and staying on top of things yet you’re still not losing weight, then it’s definitely time to make an appointment.
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