Intermittent Fasting But Not Losing Weight?

Learn the 5 reasons why you could be intermittent fasting but not losing weight.

If you're intermittent fasting but not losing weight, there are a few troubleshooting things you can go through to be sure that you are getting the results you want from intermittent fasting.

intermittent fasting not losing weightIntermittent fasting and not losing weight isn't something you should accept - let's figure out a solution!

First, let's lay some groundrules. Be sure that you are following one of the Popular Types of Intermittent Fasting shown here. If you're doing doing it right - well then we know what the problem is, don't we?

So assuming that you ARE doing intermittent fasting correctly - and you have been doing it for at least a week - then why the heck aren't you losing weight?


Reason #1: Your total caloric intake is too high

This is the one I see most often. Intermittent fasting often works because, when you are eating less total hours per day, most people naturally end up eating less. However, this isn't always the case. If you manage to cram in just as much, if not more, food during your allowable eating window, weight loss shouldn't be expected. Calories still count! This study references the fact that weight loss with intermittent fasting seems to be tied to a spontaneous reduction of food. However, that doesn't happen to everyone who practices intermittent fasting.1

Reason #2: Your food choices are garbage

Intermittent fasting isn't an excuse to load up on junk food thinking it doesn't matter what you eat as long as it's being consumed in your eating window! Intermittent fasting isn't "magic." Rules still do apply! The other thing is that, when you make the effort to consume lots of fruits and vegetables as well as lean proteins, you will end up naturally eating fewer calories - particularly when you have a restricted eating window with only so much room in your stomach - which will only help with your weight loss.

Reason #3: You figure you don't need to work out as long as you are following intermittent fasting.

Nope. Wrong! You still should strive to move for at least 150 minutes per week of some sort of activity, in addition to minimizing your sitting time. Intermittent fasting doesn't just mean you get a hall pass on having to work out.

Reason #4: You are doing the wrong "eating window" (the period of time in which you consume food) for your gender.

It appears that females tend to do better with a 10-12 hour eating window, and males with an 8-10 hour eating window. This is due to hormonal differences.

Reason #5: You are fasting in the morning and eating at night.

It appears that those who eat in the morning and fast at night have higher metabolisms. This is due to working with the body's circadean rhythmns rather than against them.2

intermittent fasting and not losing weight

I hope that clears up some of the confusion about why you are intermittent fasting but not losing weight! If you have additional questions about it, set up a 15 minute Free Consultation with me and we can go over your particular questions! I am a Certified Nutritionist and also someone who has practiced intermittent fasting for the past 6 years! Also, you will learn my favorite style of intermittent fasting below.

Intermittent Fasting but not losing weight? Maybe try a new style of IF!

My favorite style of intermittent fasting is the type where you eat something each day (no days of complete fasting). The reason is, these styles are less likely to trigger binge eating, and they are also easier socially and work-wise to execute. No one wants to go to work or go to a party and not be able to eat! I personally have seen this style to work for folks with the least amount of issues cropping up, and a longer sustainability.


1Antoni, Rona (2017) Metabolic effects of intermittent fasting. Doctoral thesis, University of Surrey.

2 Eating breakfast and avoiding late-evening snacking sustains lipid oxidation. Kevin Parsons et al. Published: February 27, 2020https://doi.org/10.1371/journal.pbio.3000622

Get more on why you might be intermittent fasting but not losing weight by grabbing your copy of my new book, Change Your Weighs

no snack meal plan

You can get it sent to your kindle for less than the price of a couple of snacks :)

Change Your Weighs: 199 Reasons Why It's Just Not Working Out.


If you'd like more personalized help, consider hiring me to help you with your health and fitness in person or virtually! I'm a Certified Nutritionist and Certified Personal Trainer.

Ready? Let's go! Learn more about booking a Nutrition Consultation. Or get a Price Quote for either in-person or video call sessions! You can also book a Free 15 minute Discovery Call with me where we can decide together what is the best next move for you to take in terms of your nutrition and weight loss.

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