Five ways to Successfully Lose Weight Through Fasting

It may be a little too confusing if you are new to the fasting game. Stop eating at this time, then start again during another time.

There were many occasions when I shrank or extended my fasting time without realising it.

It took me about 1–2 months before I got into a rhythm, and I used an app to help me out.

Having prompts show up on our phone or watch makes it that little easier to stick with our routine and successfully achieve our goals.

When it comes to fasting, no one single plan works well — you as an individual should try a few different options to find one that is most suitable within your lifestyle and personal preference.

To give you an example, I like to fast every single day.

It’s a pleasant routine, and I make sure I get the adequate nutrition I need to make the day a success.

However, some people may not appreciate fasting daily. So you can choose whatever option is more straightforward and stick to it long term.

If you have diabetes or poor health, it’s best to see your doctor first and get the all-clear before moving forward.

My own mother had diabetes, and we applied some fasting principles for her to lose weight while regulating her blood sugar.

Over 12 months, she lost 14kg, and we combated her blood sugar with diet alone.

Although she died of pancreatic cancer, as a result of her lifestyle, we had great success using fasting to create a positive change during the short time she had on earth.

I will run through the different fasting retimes from the simplest to the complex so you can have clear cut strategies to try.

One: Skip a meal

Skipping a meal is my favourite and by far the simplest method.

I used this with mum to make the process simpler and more accessible for her to understand.

My recommendation is that you skip one meal per day — a meal you aren’t hungry for.

Most people will pick breakfast.

It’s easier and simpler to skip breakfast and head straight into lunch at about 12 to 1 pm.

I prefer skipping dinner, as I can’t sleep after eating, which has worked very well for me.

Skipping a meal helps you realise your hunger signals and respond accordingly.

Two: Alternate days

Alternating your days involves fasting every other day.

So, if you fast on Monday, then when Tuesday rolls around, you usually eat.

One particular study reported the success of alternate day fasting, involving 32 participants, who each lost an average of 5.3kg over 12 weeks. 

The great news is that fasting is effective for people that are overweight and healthy.

Sixteen-hour fasts are one of the most popular methods today.

I didn’t want to add 12-hour fasts to this post because it doesn’t work as well as 16 hours and above.

You might want to give a 12 hour fast your attention, but in my case, it didn’t work well. 16 hours, on the other hand, is very effective and a timeframe well within the means of attaining those health and fat loss benefits we want.

A study with mice showed limiting the feeding window to 8 hours protected the mice from obesity, inflammation, diabetes and liver disease, despite the number of calories they ate.

Four: Warrior diet

I used the warrior diet when I wanted to lose a bit of extra weight for a wedding.

This plan is very restrictive in that it only allows you to eat one meal a day and then fast for 20 hours.

If you try this method, please make sure you eat enough food to sustain yourself.

I made the mistake of not eating enough food.

Usually, I was struggling to eat enough within the four hours allocation to sustain me.

One way to get around this is to stagger your food into two lots. First, perhaps the main meal, then a snack before hitting the 20 hours start button.

Get in the right amount of veggies and fibre to keep your digestive system churning and immunity strong.

Five: 24 hour fast

This is a tough one, but the good news is you only need to fast for 24 hours one day and normally eat the next.

It’s a challenging timeframe, but it’s essential to eat the right foods and drink plenty of fluids while you are fasting.

Keep these 24-hour fasts on hand when you are super busy, over a long flight, can't get to healthy food or need to meet a deadline - interruption-free.

Key takeaway

While all these methods are great, following these guidelines is imperative to experience the most success.

One: Don’t obsess too much. Weight loss will happen when it does, and stop thinking about food all the time.

Use the necessary distraction methods to get you through the fasting period.

I like to exercise, catch up on my tasks, write, and do creative work.

Two: Hydration. Drink lots of water throughout the day to help sustain you through the fasting period.

Three: Make our calories go far: Nutrient-dense food will help you through the fasting period — from vegetables, fruit and high-quality protein.

Fibre and healthy fats will also help increase satiety and provide your body with the necessary fuel.

Four: Use variety in your food to add flavour: Eliminate additive ingredients by sticking to herbs, spices and vinegar.

Use olive oil, garlic and some vinegar in your salad. Salt, pepper and cayenne pepper.

Further help with fasting

I am affiliated with a fasting program online, which supplies you with meal options and exercise to help make the most of your fasting journey.

Feel free to look through their program and join if this is something you may benefit from.

It also enables you to tailor your fasting times so you never miss your food cut off and when you can begin eating again.

It’s my favourite all in one fasting app. You can get it here.