Intermittent fasting is a popular way to lose weight, improve your health, and even feel more focused throughout the day. But many people give up because they do it the wrong way. If you want to try intermittent fasting and actually stick with it, here are 8 simple steps to help you succeed.
1. Understand What Intermittent Fasting Is
Intermittent fasting (IF) is not a diet. It’s a pattern of eating. You choose certain hours of the day to eat and other hours to fast (not eat). One common method is the 16/8 plan—fast for 16 hours and eat during an 8-hour window.
- Example: Eat from 12:00 PM to 8:00 PM, then fast until the next day at noon.
- Why it works: It gives your body time to burn fat for energy instead of constantly digesting food.
Choosing to fast builds mental resilience. It’s hard to lose weight knowing you have cereal, donuts, and a pot pie waiting for you in the kitchen. It’s hard to intermittent fast when the family gets to eat all the delicious snacks and you get to sit back and watch.
The only time it GETS EASIER, is when you do it for long enough to feel the benefits that it can provide you. Anyone can say “Well S%*t, if I do anything for long enough I’ll get better at it”. Most people lack the discipline to do what is necessary to make the long terms effects a reality.
Anyone that has ever done anything positive for their body, for a long enough period of time, will 100% tell you that it’s one of the hardest things they had to do and yet they wouldn’t trade it for the world.
Most of us looking to lose weight think that our current state is normal, and we’re striving to feel better. The reality is, you’re damaging your body and you’re sick, and the attempt to lose weight is to get back to normal.
Not eating for an extended period of time kicks your body into ketosis (slightly), and the body will become more adept to utilizing fat for fuel. The kicker is, your body is used to running on glucose (most likely), and will do what it needs to do to ensure that it has glucose in the system. This ultimately leads to the breakdown of muscle for fuel, AND THIS IS WHAT EVERYONE FEARS.
Studies show that the body doesn’t necessarily prefer one energy source over another, but rather what are the demand of the body over that period of time. Only after the depletions of glycogen will the body turn to fat for fuel.
2. Pick a Fasting Schedule That Fits Your Life
There’s no one-size-fits-all. Choose a schedule that works with your job, school, and family life. Some options include:
- 20/4 method: Provides the most intense form and you have to be diligent to ensure you’re getting enough calories in during your eating window
- 16/8 method: Eat during 8 hours, fast for 16.
- 14/10 method: Eat for 10 hours, fast for 14 (easier for beginners).
- 5:2 method: Eat normally 5 days a week and eat very little (around 500–600 calories) on 2 non-consecutive days.
Starting with the 14/10 method can help your body adjust, but you need to push your body longer and longer as you get used to it.
3. Ease Into It Slowly
Don’t jump straight into long fasting hours. Start by delaying breakfast by an hour for a few days. Then add more fasting time gradually. Your body will adjust better, and you’ll be less likely to feel tired or cranky.
- Tip: If you normally eat breakfast at 8 AM, start eating at 9 AM instead for a few days, then move to 10 AM.
Most are always in a hurry to lose weight quickly. Adjusting your diet means adjusting your lifestyle. These changes are better maintained and easier to stick to when you allow yourself more time to develop healthy eating habits.
4. Drink Plenty of Water
Hydration is key when fasting. Sometimes, when you feel hungry, you’re actually just thirsty. Drink water throughout the day, especially during your fasting hours.
- Try: Water, herbal tea, or black coffee (without sugar or cream) to stay hydrated.
One of the biggest reasons some people quit fasting is cause it does the opposite of what the diet promises. People often don’t drink enough water and the body begins to protect itself by slowing down and conserving energy and water where it’s needed. If you’re body is holding on to water for emergency, it certainly isn’t using it to help you burn fat.
Not only that, but ELECTROLYTES are super important to maintain when you’re fasting. Sodium, potassium and magnesium need to be supplemented if you don’t eat any vegetables (dark leafy greens) at home.
Sodium is usually easiest to maintain due to many of the foods we eat containing salt. You can also add a little sodium to you’re water if you need a boost.
Many think that the best potassium source is a banana, but it’s also loaded with sugar. Avocados and sweet potatoes provide even more potassium per serving that bananas do.
Magnesium is usually the toughest to maintain, and more often we need to supplement in order to get the right amount. Pumpkin seeds are one of the best sources followed by almonds and spinach. Usually eating plenty of leafy greens will get you what you need.
5. Make Your Meals Count
When you break your fast, eat meals that are balanced and full of nutrients. Avoid junk food or high-sugar snacks that will leave you feeling hungry again soon.
- Include: Lean proteins, healthy fats, fruits, vegetables, and whole grains.
- Avoid: Sugary snacks, white bread, fried foods, and soda.
6. Stay Busy During Fasting Hours
Keeping your mind off food makes fasting easier. Do something fun, productive, or relaxing to help the time pass.
- Try: Reading, walking, cleaning, working, or starting a new hobby.
- Bonus: Staying active burns more calories, even while fasting!
Many of us have made a habit of eating when we are bored. Whenever you notice yourself getting hungry or wanting a snack, drink some water and find something active to do.
7. Listen to Your Body
If you feel dizzy, extremely tired, or sick, your body may be telling you something. Fasting should never feel painful. It’s okay to eat if you need to. You can always start again tomorrow.
- Tip: Pay attention to how you feel, and don’t push too hard too fast.
8. Be Patient and Stay Consistent
Intermittent fasting isn’t magic—it takes time. Don’t expect to see big changes in just a few days. Stick with it for a few weeks to see results.
- Remember: It’s okay to slip up. What matters most is getting back on track.
You’re going to fall off the wagon when it comes to intermittent fasting. Most do. Realizing that this is a long-term fight will help you mentally stay prepared and allow you to reset.
Also, don’t worry about sticking to a strict schedule. Keep out of the mindset of “Well if I don’t do my 16/8 perfectly then it’s all for nothing”. If you’re having a bad day, break your fast and try again tomorrow.
Remember, you’re building a habit. It takes a long time to develop healthy changes.
Final Thoughts
Intermittent fasting is a simple, flexible way to improve your health and lose belly fat, but only if you keep everything we talked about in mind. Follow these 8 steps, listen to your body, and stay consistent. You’ve got this!
