When it comes to weight loss, there is nothing as trendy as Intermittent Fasting. Lots of people tried Intermittent Fasting for weight loss. If you have been doing Intermittent fasting for a long time now and totally confused why you’re not losing weight with IF where everyone else is.

In this article, I’ll share the 9 reasons why you’re not losing weight on intermittent fasting

1. Inconsistency

The best thing about Intermittent Fasting is its flexibility. You can choose your fasting schedule according to your preference. But the catch is, you have to be consistent according to your fasting schedule. 

Intermittent fasting is not about fasting for one day and then taking the next day off. You have to be consistent everyday. Don’t give up two fast. Atleast for two weeks, you have to stick with your plan to make some progress. 

Become inconsistent with your routine will definitely inhibit your progress and you will have to start it all over again. After 2-3 weeks, your appetite will decrease and you will become more disciplined. 

2. Not watching your diet

Although IF restricts when to eat rather than what to eat, however, you should eat healthily and during your eating window for faster results. You should eat according to your daily intake calories but keep in mind that if your diet includes fast food, protein bar, fried and oily foods then you probably never gonna lose weight. 

Therefore, try to eat foods that have a high value of nutrients such as fiber-rich foods that include nuts, beans, meat, tofu, fish, fruits and vegetables, lean protein that include plain Greek Yogurt, beans, peas, lentils, and fish, healthy fats that include dark chocolates, whole eggs, chia seeds. Cheese, and avocado. These foods will keep you full for a long time and will certainly reduce your overall calorie intake. 

There are various apps through which you can monitor your calorie intake such as HealthifyMe, MyFitnessPal. These apps are a good start. 

3. Choosing the wrong type of IF method

Intermittent fasting has various types of methods and not all methods are meant for you. The IF method that works for one person doesn’t mean it will work for you as well. For instance, you have a night shift job and you’re having a fasting window from 8 pm to 12 pm and eating window from 12 pm to 8 pm. This plan will prevent you from eating at night which you can’t and you may fall off. 

Therefore, consider choosing IF methods that match your lifestyle and you can maintain it for a long time. 

4. Not drinking enough water

By not having enough water during your fasting window will make you dehydrated. Not only water flushes out the toxins in our systems but it also keeps you full during your fasting window. 

Therefore, always keep yourself hydrated. Other than the plain water you can have coconut water, black coffee, and sparkling water.

5. Not getting enough sleep

There are various studies that show the importance of sleep and the impact of lack of sleep on your weight (1). Good sleep has an impact on both physical and mental health. Research shows that not getting enough sleep increases the risk of obesity. (2

Not sleeping enough can also hamper your weight loss progress during your IF journey. Try to have 7 hours of sleep everyday. 

6. Not planning your meal ahead

Planning plays an important role in your Intermittent fasting journey. Consider planning all your snacks and meals in advance. By doing so, you’ll limit yourself from eating unhealthy foods. 

You’ll have your all meals ready by the time your eating window will start. 

7. Skipping meals during your eating window

When you skip meals during your eating window, it can cause you to be more hungry during your fasting window and more likely you’ll end up breaking your fasts. However, if you prevent yourself from breaking your fasts, you’ll end up overeating in your next eating window which can naturally increase your calorie intake. 

The best thing to prevent this situation is to make sure you’re planning your meal and doing some meal prep ahead so that you don’t end up skipping your meals if you become busy. 

8. No Patience

To achieve a good result, you have to keep patience. IF needs atleast 2-3 weeks to get the desired result. If you can’t see the result on the weighing machine that doesn’t mean your body is not making any changes. Just be patient and your desired result will definitely come. 

9. Medical Condition

There are various medical conditions that make you harder to lose weight. So, if you are not losing weight on Intermittent fasting, there may be some medical condition that you don’t know. There are also certain medications that can make your weight loss harder. You can speak to your doctor about this. 

Thre are various reasons why you’re not losing weight on Intermittent fasting and these 9 reasons are few of them. I hope you find them useful.