Why You’re Not Losing Weight with Intermittent Fasting (And How to Fix It)
Are you fasting but the scale just won’t budge? You’re not alone. Many beginners hit a frustrating plateau where intermittent fasting seems to stop working. The good news? There are science-backed reasons behind this — and smart ways to fix it.
1. You’re Eating Too Much During Eating Windows
Just because you’re fasting doesn’t mean calories don’t matter. Overeating — even in a short window — can stall weight loss. Use a Nutrition Scale by Greater Goods with Food Grade Glass or Portion Control Plate, Bowl & Flatware Set for Healthy Eating to stay on track.
2. You’re Not Eating Enough Protein
Low protein intake can cause muscle loss, which lowers metabolism. Aim for at least 20–30 grams per meal. Consider adding a clean protein shake to support your goals. Browse top-rated protein powders : NAKED WHEY 5LB 100% Grass Fed Unflavored Whey Protein Powderders.
3. Hidden Calories Are Sneaking In
That splash of milk in your coffee or handful of nuts might be breaking your fast unknowingly. Stick to zero-calorie drinks and fasting-approved supplements.
4. You’re Not Moving Enough
Intermittent fasting works best with movement. Add a 20-minute walk after meals or try resistance training. Home-friendly exercise kits: Resistance Bands Set – Pull Up Bands can make a big difference.
5. You’re Not Sleeping or Managing Stress
Hormones like cortisol (stress) and leptin (hunger) can sabotage fat loss. Prioritize sleep and try adaptogens like organic ashwagandha drops or calming teas.
6. You’re Fasting Too Much or Too Often
More isn’t always better. Over-fasting can backfire, causing your body to hold onto fat. Consider switching to a gentler approach like 16:8 fasting or using a fasting tracker journal to assess what’s working.
The Bottom Line
If intermittent fasting isn’t helping you lose weight, don’t give up. With small adjustments, your body can begin shedding fat again. Track, tweak, and stay consistent.
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Disclaimer: This article is for informational purposes only and is not medical advice. Always consult with your healthcare provider before making changes to your diet, fasting routine, or lifestyle. This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases.