Eat Those Plants

Ep3. Not Losing Weight On Intermittent Fasting? Here's Why!

May 01, 2021 Allie McCormick Episode 3
Eat Those Plants
Ep3. Not Losing Weight On Intermittent Fasting? Here's Why!
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Eat Those Plants
Ep3. Not Losing Weight On Intermittent Fasting? Here's Why!
May 01, 2021 Episode 3
Allie McCormick

Intermittent fasting is a great way to lose weight, but things don't always go according to plan. If you've been fasting for a while and don't seem to be losing weight, here are some of the top reasons why... and what to do about it.

Join the Fasting Weight Loss Challenge: https://soberalley.com/join/
12-Week Fasting Planner: https://amzn.to/3u6WwyJ
BMI Body Fat Scale: https://amzn.to/2QNKZpn
Easy Measuring Tape: https://amzn.to/3aTwmYr
Blog post: https://soberalley.com/not-losing-weight-fasting
Instagram: @eatthoseplants
Email: eatthoseplants@gmail.com


Show Notes Transcript

Intermittent fasting is a great way to lose weight, but things don't always go according to plan. If you've been fasting for a while and don't seem to be losing weight, here are some of the top reasons why... and what to do about it.

Join the Fasting Weight Loss Challenge: https://soberalley.com/join/
12-Week Fasting Planner: https://amzn.to/3u6WwyJ
BMI Body Fat Scale: https://amzn.to/2QNKZpn
Easy Measuring Tape: https://amzn.to/3aTwmYr
Blog post: https://soberalley.com/not-losing-weight-fasting
Instagram: @eatthoseplants
Email: eatthoseplants@gmail.com


Welcome to Episode Three of the Eat Those Plants Podcast, where we talk about losing weight by creating a healthy lifestyle that you don't just like, but you love. 

I'm your host, Allie McCormick, and I'm excited to jump right into today's topic! 

 


For a little bit of background

I lost over 50 pounds with the combination of intermittent fasting and plant-based dieting, the first 10 to 15 pounds I lost pretty quickly with fasting. And then after I changed my diet, I was able to lose much more. 

So on the podcast, I talked about fasting as a gateway toward changing your life and jumpstarting your weight loss. 

And in the first few episodes, I went into detail about what fasting is the different types of fasting, I shared my best tips and tricks for making it work for you. 

And I talked about some of the pitfalls and mistakes that many people kind of fall into and mess up on when they start fasting for the very first time. 

In today's episode, I want to take a deep dive into why if maybe you've been fasting for a few weeks or maybe a few months, and it seems like you're not getting the results you desire. 

What's going on, like what is happening? 

And how can we fix this and get everything on the right track. 

So I'm going to talk about some of the common reasons you may not be losing weight, or it may feel like you're not losing weight, and give you some tips on what to do to fix it. 

 


What Is Intermittent Fasting?

In case you don't know what fasting is I recommend you check out episode one where I go into detail about all of that. But just so we're on the same page. 

Fasting is a pattern of eating that restricts when you eat and not what you eat. 

Most people are used to eating around the clock, like whenever we're hungry, we're used to just grabbing food and not thinking twice about it. Well, fasting helps you lose weight because it restricts when you allow yourself to eat. So the most common type of fasting that all my tips kind of circled around is 16 eight fasting where you're fast for 16 hours of every day, no food, and any food that you eat will be within a consecutive eight-hour window. 

So for the most part, this looks like skipping breakfast, eating lunch around noon, and finishing with dinner, forks down at 8pm. And then fasting through the night and doing it all again the next day. 

So many people, including myself, have had so much great success with intermittent fasting. But it doesn't always work out so well in the beginning. And that's why I've created this podcast for you today. 

 


Join The FREE Intermittent Fasting Challenge

Before we get started, I wanted to let you know about the free 14 day fasting challenge that I put together for you. 

If you're the type of person who wants to get started fasting, but know that you would benefit from having support motivation, and inspiration on a daily basis. 

This challenge just might be what you need to get started. 

The way it works is you would sign up the following Monday, you will start to receive daily reminders via email from me helping to keep you on track and keep you motivated and keep your vibes high toward losing as much weight as you can. 

Most people who complete the challenge say they've lost between three and five pounds in the two weeks. And that they feel confident that they want to keep fasting in their life as a part of their weight loss journey going forward. 

If this sounds like something that interests you, check out the link in the show notes for episode three. Okay, let's dive in! 

 


1. Eating Too Many Calories

So the most common reason people feel like they're not losing weight with intermittent fasting is probably that you're still eating too many calories. 

So it's true that with fasting you restrict when you eat and not what you eat. 

And I've said this before, but in the beginning, I kind of recommend that you don't alter your diet too much anyway, because I think that's just too complicated. 

And the whole point of this is to be simple and have ease and take all the struggling out of weight loss. So in the beginning, yes, it's a very good idea to just start out altering the time and get used to fasting for 14 or 16 hours a day. And that's it. 

And this will work in the beginning, except for two scenarios. The first is that it's still possible to overeat

just in eight hours rather than 16.

So just because you're eating food in a smaller window doesn't automatically mean that's going to trigger weight loss.

You have to remember the ultimate goal is to reduce your calories and that's the primary mechanism through which fasting works. 

I know there's more to it than that. 

And there's like other reasons and other benefits that you can get from being in a fasted state just on a bare bones calories in calories out. 

You have to burn more calories than you eat in order to lose weight, the fastest route and the best way fasting works for that is just by helping you eliminate your calories while still enjoying the foods you love. It's just that you have to still remain a little bit mindful. 

So if you're used to eating three meals a day, you would cut that down to two meals a day, but the two meals you have would be the same size as they were before because if you go doubling them up, because you're eating them within a shorter window, you're still going to be taking in the same amount of calories if not more. 

So you have to be careful and be mindful that you're not just restricting when you eat, but having the same amount of calories or even more, because that can keep you from losing weight. 

 


Fasting Without Dietary Change Stops Working After A While

The other reason this may not work is that it works in the beginning, like I don't want people to get too confused and feel like you can continue to keep your same eating habits exactly the way they are. 

Because what happens is once you start to lose weight, so maybe you do like lose five pounds in the first two weeks, or 10 pounds or 12 pounds in the first month. And that's really exciting. 

But as your body weight gets lower, you need fewer and fewer calories to maintain that same weight, I had to learn this the hard way, I lost so much weight in the beginning. 

And it was so exciting! 

And I kind of thought that oh, this is great, I can still eat two double doubles from in and out. And you know, it's it's fun, it's easy, I don't have to work out, I don't have to alter my diet. 

But as I got smaller, even with fasting while eating the same amount of calories and the same type of food, you know, my body was just like, okay, now you weigh 170 pounds, and you only need a certain amount of calories to maintain that. 

So if you continue eating the exact same way, after you've gotten smaller, your weight loss is going to stop. 

So if you reach a point where fasting was working, and you were losing all this weight, and then boom, you stop, when really you probably passed that, that mark where you're going to lose weight fast at that calorie intake level. 

And it's going to be time for you to work on moderating other aspects of your diet or increasing your exercise. 

And that's what's great about fasting, though, is that by the time you hit that point, hopefully fasting has become a habit for you. 

And it's something that you can just keep in your life working in the background, while you move forward and work on something else. 

So my advice for you is if you're not losing weight on fasting, first check that you're not consuming too many calories. 

Now I don't think you have to rigorously log everything you're eating and track it in a fitness or like calorie tracking app unless you want to unless you're open to that, that is an effective strategy. 

But you don't have to do that at this time. 

What I encourage you to do is I mean, first and foremost, I'm going to go through other tips or the reasons why you may not be losing weight, but assume its calories in calories out assume you're taking in too many calories. 

And to work on this, just take a notepad and jot down what you've eaten. 

And in a few days, go back and review it and see if there's anything glaring that sticks out to you to where you might kind of already kind of like see like a glaring, obvious way that you're consuming too many calories. 

And that should really help point you in the right direction. 

And then if the second scenario is more like you like maybe you started losing weight with fasting and it was going great, and then it stopped. 

Most likely you've lost enough weight to where the fasting is no longer going to be good enough for you at your current activity or calorie intake level. And you need to consider what's next you need to consider seriously starting to alter your diet or exercising a bit more to reach the next level.

 


2. Inconsistent Fasting Schedule & Not Tracking

The second thing that might trip you up that might be why you're not losing weight with fasting is that you are inconsistent with your fasting schedule and not tracking. 

There are a few different scenarios in which you may not fast the same exact hours every day like like with some of the other fasting schedules. 

There's like an alternate day fasts where some people will eat normally five days of the week and then fast for two days. 

Or even in the beginning of my fasting journey, I would fast 16 to 18 hours Monday through Friday, because it was easier for me to do during the workweek. And then on the weekends, I'd want to have breakfast with my families Saturday and Sunday morning. 

So I would allow myself to fast for 12 hours a day on those days only and be able to enjoy that meal. And that worked well for me. 

But that was still within the confines of a regular schedule that I could get used to. And I was also tracking.

So the problem with the inconsistency and not tracking is that you're kind of all over the place. 

And let's say you're fasting 16 hours one day, and maybe even 20 hours one day, but then the next day you only fast 12 and then on top of it, you're not tracking it, you're not writing your hours down somewhere or even using a fasting app. 

Somewhere in there, you’re going to wind up fasting really short, somewhere in there, you're going to be confused and your body's going to be confused, and you might kind of mess up on those hours. 

And it may not seem like it's a big deal. But in the end, it adds up.

And like I said before, I feel like the biggest way fasting will benefit you is if it becomes a habit, if it becomes something that you do really well, really consistently, and also let it operate in the background to where you don't even have to think about it.

If you're inconsistent, you can't go back and see what what you've been doing, then it's just not going to work all that well for you. 

And if you haven't been losing weight with fasting, and you look back at your habits, and you're honest with yourself, and you say I haven't been tracking, so I don't even know how many hours on average, I have been fasting, or you've been inconsistent. 

And you know that sometimes maybe you hit 16 hours. And other times you don't when you hit 12, or even 10. Or if you're just eating normally, some days, you're not giving it the full effort, and it's not going to work as well for you.

So my advice is to take a good look at your habits, take a good look at how you've been doing fasting, are you tracking everything, if not, start today, take out a pen and paper or download one of the apps that you can from the Apple Store or the Play Store. 

Or I have a 12 week fitness planner that you can buy on Amazon. 

And I still use it to this day because I love tracking I love like taking my pen and writing out what I'm doing. And that works really great for me. And I'll drop the link to that below if you want. 

But if you haven't been tracking track, if you haven't been consistent, and it's in your power to do so, try to clean it up, try to be as consistent as possible. And give it a couple weeks and see if that moves the scale in the direction you want it to go. 

 


3. Not Fasting Long Enough Hours

A third reason you may not be losing weight fasting is that you aren't fasting enough hours in a day to match your level of diet. 

What I mean by that is if you have a really, really clean diet, you don't have to fast as long to see benefit. versus if your diet is really like highly caloric with a lot of fatty foods. 

And you know for diet needs a lot of work, the way I see it is that you kind of have to it's a give and take, you kind of have to balance things out if you're going to eat in a really relaxed way, even though you hope to change that in the future. And I hope I can help you with that regard. 

But if you know you're just jumping into it, and you don't have the willpower to change your diet all at once. 

And you want to still eat out a lot and you want to still have your sweets and your desserts, then you're going to have to fast a lot longer or work out a lot harder to meet that balance versus if you have a super clean diet or you're very, very heavily active, then you don't really need the fasting as much as a measure of control because you have other measures in your life that are helping that calorie count stay down. 

So generally Yes, in the beginning, if you can't make it 16 hours a day, I don't think you should try to push it too hard. 

Because there's always room for improvement. 

And there's always room for growth. 

And I think it's important to be aware of that. I think just starting even if you start with 14 hours, that's great. 

But if you've been at the 14 hours fasting level for a while, and you're not seeing the results you want my advice to you would be to gradually raise it by 30 minutes each week, like 30 minutes a day each week until you're able to fast a little bit longer. 

Or if you're really hungry, a tip that I have that works really well, that can help push you an extra 30 minutes or an hour is to just dab a little bit of table salt in your hand and lick it and drink some water. 

And this will help you step off hunger for a bit and can help you push your fasting window out a lot longer. 

It's something that worked for me in the beginning. And I didn't need it all the time.

But it really works in a pinch. And I encourage you to try it it just might help you out. 

So yeah, the overall advice is to take a good look at your your schedule, how you've been doing over the past week or two how many hours you have, ideally you want to get close to 16 hours in the beginning. So if you're too far under that, see what you can do to push it out a little bit farther. 

 


4. You’re Cheating

The next reason you may not be losing weight while fasting is that you may be cheating and if not cheating, maybe adding things during your fasting window that don't necessarily mean 

you're cheating but can still hold you back nonetheless. 

What I mean by this is so many times I get emails from people who are asking me what they can eat during their fasting window and by default fasting means you're not eating anything. 

So if you're consuming anything at all other than beverages during your fasting window, even if it's like no pickles is popular, kind of because it's I think zero calories I think is really low calorie and don't eat, don't eat anything. 

If you When eating anything at all, during your fasting window and you're not losing weight, stop that right away. 

Second, I talked before about clean versus dirty fasting, and general wisdom. The idea is when you're fasting, you're only supposed to have black coffee, unsweetened tea and water. 

Well, that’s clean fasting, dirty fasting is if you maybe add a little bit of artificial sweetener to your beverages, or a tablespoon or two of almond milk or something that's really low calorie. 

So dirty fasting kind of assumes that if you're going to have something to drink that is less than 40 or 50 calories, you're probably going to be okay, that calorie amount isn't going to throw you off, and you'll still be able to lose weight. 

Personally, I've tried it both ways. And I've lost weight both ways. 

So I do dirty fast. 

I do add almond milk or artificial sweetener to my beverages. And it's been fine for me. 

But some people do not lose weight with artificial sweetener, any calories during their fasting window. So if you have been fasting for a few weeks, and you've really lost no weight, even though you've done everything else, right, but you're having artificial sweetener or a little bit of milk in your coffee, you might want to cut that out for a couple weeks and see if that helps. 

 


5. Drinking Too Much Alcohol

Okay, the next one is a big one, it's alcohol, I'm going to do a whole episode on alcohol and weight loss in the future. But for right now, I want to say that alcohol can trip you up big time for so many reasons. 

First of all, alcohol has so many calories, and it's so highly caloric. 

And it causes inflammation, which will make you feel kind of bloated and yucky. 

So if you weigh yourself after you've been drinking, you may have inflammation and you may wind up being heavier. 

And we don't want that, at least in my experience, alcohol will make you make worse food choices.

And also a lot of the alcohol that we drink winds up being at night, I rarely drink. 

I mean, I really eat anything after 8pm. 

But drinking most of the time is going to be out at night or late at night like 9 or10 or even longer than that. 

So you have to consider how alcohol, even if it's within your calorie allotment can still make you throw off your intermittent fasting. 

Beyond that, I think so many times we we have drinks and we think that they're just one drink, but you got to consider the mixers or I think one serving wine is something like five ounces. 

And a shot is I don't know like an ounce and a half, I don't know something like that. 

But so many times, it's like who's measuring their alcohol when they're drinking, you can have this big old glass of wine, it could be two servings, so you're really piling on extra calories, that even if you drink alcohol within your feeding window, it's still piling on liquid calories onto your diet. 

So it can be really challenging if you're drinking and trying to lose weight, because alcohol in so many ways is going to work against you.

 

That said, I do feel like there's room for alcohol if you enjoy it, and you can moderate it. 

And you can find a way to make it work for you to where you're not over indulging and to where you feel like you're still going to meet your weight loss goals while you make it a small part of your life. 

Maybe you only enjoy it from time to time. 

Again, I say if you have not been losing weight with fasting, and I mean all the other points that I'm touching on in this podcast, if everything else is 100%, perfect, but you're drinking three nights a week, probably if you cut out those drinks, or at least limit them, you might start to see the results that you're looking for. 

If you can, if you are not losing weight at all and doing everything else what right, but you're still drinking alcohol, I encourage you to drop it all together for a few weeks and see if you lose weight. 

If it's impossible for you or challenging you for you to drop it all the way you don't have to but at least try to limit it try to cut back as much as you can. And see if that gets the scale moving in the right direction.

 


6. You’re Not Taking Good Measurements

The next problem is it just me seem like you're not losing weight, when really you are because you're only looking at one metric. 

So I know a lot of us, me included. I want to lose weight. 

I don't want the number on the scale to drop that is primary concern. I do weigh myself every morning I'm going to do an episode about weighing yourself and the pros and cons and when you should do it and when you shouldn't. 

And I know how disheartening it can be when you don't see the number on the scale drop it I want to encourage you that that doesn't mean fasting isn't working and it doesn't mean you're not losing weight, which is why I encourage people who are starting a weight loss journey and I'll walk you through the process if you join the 14 during fasting challenge is that you take for specific measurements to take into account to see how you progress. 

 


Get A BMI Smart Scale

So first is yes, the scale and I recommend you get a scale that also measures BMI and fat percentage and water percentage and muscle mass, because I have found that sometimes when I feel like the number on the scale is going up, it will show that I actually dropped body fat percentage, when at the end of the day, what we really want is to lose fat.

So I know I hate it so much when my husband tells me, oh, you probably gain weight because you gain muscle and not fat, and so you're slimmer, but your weight went up because of muscle, I generally

don't care. And I don't want to hear that I don't want the weight on the scale to drop, it is very insightful.

When you can look on your scale and see, okay, maybe the weight is off, but the fat percentage is down. And that's something that might help keep you motivated and help you realize that you are moving towards your goal. 

Even if this one metric, which is weight isn't showing you what you want to see. 

The second thing I want you to pay attention to is how your clothes fit. 

I don't know about you, but I always have these clothes that are either used to be able to fit into and there were the back of my closet and I hope to fit into them one day, or am I go to the store and buy something in a smaller size because I like it knowing that I want to fit into it one day. 

Now I generally don't recommend this, I think that we should love ourselves at any size. And we should not do that to ourselves.

But if you have something like that in the back of your closet, I encourage you to keep it and try it on throughout your weight loss journey. 

Because sometimes it seems like you're not losing weight. But you will notice that those jeans kind of fit like you can pull them up a little bit more than you could be a little bit a couple of weeks ago. 

And that's another way you can tell that your body is changing. 

And I think that, like I said, having more than one tool more than one measurement tool in your toolbox is going to help you see the overall big picture that goes just beyond the number on the scale. 


Take Measurements With Body Tape

The third thing I encourage you to do is take body measurements with measuring tape, there is a really simple, affordable measuring tape that I use, and I'll link to it below. 

It's only a couple bucks, and you measure different points on your body. And over time I do this every month. 

And over time, you can see that even like again, even if the scale isn't budging, you will be losing inches. I know for me a different people lose weight in different places to like my stomach is the last place I lose weight. 

But my arms and my top I'll like go down so fast. 

And you can see the fact kind of dropping when you look at the measurements. And you know we see ourselves every day. So looking in the mirror is not going to tell you the difference. 

But those numbers don't lie, the numbers from the measuring tape don't lie. 

And if you take notes and track it, you just might be surprised and how much your body is changing without you even knowing it. 

 


And finally, before and after pictures. 

Now I'm a huge fan of these because really, like I just said, we can't see our changes in the mirror. But photos also don't lie. 

Just snap a pic from the front from the side from the back and your bathroom mirror. Don't ever let anyone see it, it's just for you to compare. 

And again, it tells the whole picture it tells the bigger picture than just a number on the scale. So when you think about all four of these things, the measuring tape the way your clothes fit the before and after pictures. 

And the scale that doesn't just tell you a number, it tells you fat percentage, it tells you body mass index, it tells you how much water you're storing in your body. 

All of these things can come together to create a bigger picture of your progress, then you would get just from the number on a scale. 

And you might be surprised and how well you're actually doing. And you might just be getting discouraged for the wrong reason. 

 


7. Unrealistic Expectations

Last but not least, if you're not losing the way you want to lose while fasting, I encourage you to check your expectations. 

What do you expect to get out of fasting? And is it realistic? 

So I want to say straight out of the gate one to two pounds per week of weight loss is excellent. 

That is normal. That is sustainable. 

It's not water weight. It's real fat, real weight that you're losing that you can keep off if you continue. 

So so many people write to me and they're so heartbroken because it's been a couple of weeks and they've only lost three pounds or it's been a month and I've only lost five pounds. 

That is great that is on track! 

That is how you're supposed to be losing weight. 

If you're losing weight at that rate, the chances that you will pile it back on are relatively slim versus if you are kind of on some of these diets and weight loss plans where you lose like five pounds in your first three days. 

That is water weight that is not going to stay off. 

As soon as you return to your regular eating habits and come off of whatever has you losing all that water weight, you will gain it right back probably even more. 

And that's not what we want. 

We want sustainable, real weight loss that sticks with us, that we can build upon not something quick, that's just like gonna make you feel good for a few days, and then leave you disappointed. 

So if you're expecting to lose five pounds in your first week, that's probably not going to happen. And when it doesn't happen, don't feel like you're not losing weight, and it's not working for you the way it works. for other people. 

If you lose a pound or two a week, you're doing great, keep going. 

Also, you have to keep in mind the the heavier you are, the faster the weight could come off in the beginning. 

 


Let's take a hypothetical situation. 

So I just went to a calculate a calorie calculator online to do a hypothetical situation of a 30 year old woman who's five foot five and 200 pounds for her to maintain her weight that is not gain, not lose, she would need to eat 1954 calories per day. 

So assuming she starts fasting, and she's been maintaining her 200 pound calorie, her 200 pound body weight and she starts fasting and cutting out one meal a day, she's probably going to lose weight pretty fast, at least at first. 

But let's look at another woman, another 30 year old woman who's five foot five and only 160 pounds. To maintain her body weight, she only needs 1736 calories, which is way fewer. 

So for her to cut out some of her meals, she's not cutting out as many calories as the heavier woman, so she's not going to lose weight as quickly, you have to keep that in mind on your own journey. Because you might see someone who starts out at a heavier weight. And in their first few weeks, oh my god, they're losing tons and tons of weight. 

Well, that's possible for them. Because what they need to maintain that size to start with, you can cut out so much and still have so much room left over in your diet and in your day and still lose weight. 

But when you get smaller and you get closer to the size that you want to be your maintenance calories get to be so low, so it takes a lot longer. 

And it's just a lot harder for you to cut calories to lose that weight. 

And it's just a slower process. 

And that doesn't mean it's not working for you. 

It just means that you're in a different phase, you're in a different position. And you can't go against the laws of nature, you can't go against how that works. No matter how much you want to you kind of have to just work with it and flow with it and understand that there's nothing wrong with you. 

If you're not like turbo blasting through weight loss with faster with any other approach. It's gradual, it takes time. And that's just the way it is.

 


Review These Suggestions

So overall, there are several reasons why you may not be losing weight with fasting. And I encourage you to check out every one of them and see if there's anything that maybe you're missing or something that you can improve on. 

That might push the needle on the scale in your favor. 

If not, if you are doing everything absolutely perfectly, and you've reached a plateau with fasting or it's just not working out for you. 

Maybe it's time for you to move to the next level which is going to be altering your diet, which is why I created this podcast in the first place because I had the best results starting with intermittent fasting and then moving on to a plant based diet. 

So the first few episodes have been all about how to help you get started with intermittent fasting. But if you are ready to move on to plant based eating, I have tons of tips and tricks to share and the vast majority of the rest of this podcast will be centered around that for weight loss. 

 


Thank You For Listening

So as always, I hope you thoroughly enjoyed this episode that you found it helpful and useful in some way. 

If you enjoyed this episode and don't want to miss a beat, make sure you hit that subscribe button. 

Also rate review, comment, share your thoughts! 

If you'd like to connect with me hit me up on Instagram @eatthoseplants or send me an email at eat those plants@gmail.comWelcome to the eat those plants Podcast, where we talk about losing weight by creating a healthy lifestyle that you don't just like, but you love. I'm your host, Allie McCormick. And I'm so excited to have you here for today's topic. It's all about some of the top mistakes people make when they start fasting for weight loss.

 


What Is Intermittent Fasting?

If you don't already know what fasting is, you might want to check out episode one where I go into detail about fasting and how you can get started and some of the different types of fasting, just so we're all on the same page. 

For now, I want to give a brief summary which basically is that fasting is a pattern of eating that restricts when you eat, and not what you eat. 

The type of fasting that I generally talk about is 16, eight fasting. 

And it's called that because the 16 in the 16 eight means for 16 hours of every day, you will not be eating. 

And for eight hours, you are allowed to eat your food for the day. So for most people, this looks like waking up in the morning, skipping breakfast, having your first meal at lunchtime around noon, eating all your day's food within a consecutive eight hour window, stopping eating at 8pm, sleeping through the night. And doing it all again the next day. 

Fasting might sound straightforward and simple. And to an extent it is. But there are some things that can trip people up. So the topic of this episode will be to cover some of those things. 

 


FREE 14-Day Intermittent Fasting Challenge

Before we get started, I want to let you know about the free 14 day fasting challenge that I put together for you. 

The way it works is you sign up, and the following Monday, you start to receive daily emails to help you master fasting and make the most out of the experience. 

The goal is at the end of the two weeks, you'll probably have lost between three and five pounds, sometimes more. But you will feel secure and confident with fasting. And you'll be able to see if it's something that you want to keep in your lifestyle going forward. If it sounds like something that you're interested in, check the show notes. 

And I'll drop the link and you can get started right away. 

Alright, let's jump into it. 

 


1. Eating Too Many Calories

So the first mistake that a lot of people make when they first start fasting is kind of miss understanding that, yes, you're eating for fewer hours. 

And so you will automatically take in fewer calories, which is what's going to help you lose the weight. So in the beginning, you can still eat the same foods. 

And I said before that I recommend you kind of focus on fasting first. And don't try to have this crazy brand new diet where you cut out everything you love, because that is a recipe for disaster. 

But a lot of people kind of think that, all right, I'm doing this fasting thing. And it's going to work just because it's fasting. 

But it's possible to still eat all the same calories and still overeat and have too many calories just in eight hours instead of whatever 24…16… or however many hours you're used to eating, be mindful of how much you're consuming, don't pile food into your mouth, and just try to like eat as much as you can before you're cut off. 

Because that's actually going to be working against you. I know there are multiple benefits from fasting, but it's from strictly from a weight loss perspective, from a calories in calories out perspective, you have to be mindful of the reason why you're fasting and the benefit that you're trying to get out of it. 

Which is to enable yourself to enjoy some of the foods you love, while restricting calories at the same time to moderate this and just be mindful of it, make sure that you're not overeating, or like compulsively eating and trying to cram food in your mouth like oh my god, eight o'clock is coming, I can't eat after eight o'clock. Let me eat this and this and this, because that's going to work against you. 

 

 


2. Failure To Plan Your Meals

Another mistake I see people make which is kind of related to this is not at least loosely planning your meals. 

You don't have to have a strict meal plan or anything, especially in the beginning. Because I think that's too much pressure, it's really a good idea to at least have some sort of idea of what you might eat on your next meal or tomorrow or anything like that. 

Something that I would do even before I seriously cleaned up my diet was just know that if I got hungry, I would eat some fruit or a bowl of oatmeal. Or even if I knew that I might be eating out I would kind of know exactly what I might be ordering out just to kind of wrap my mind around the amount that I would be eating. 

And it really doesn't take a lot of time. 

I think it's really important for things to be as easy as possible so that we can stick to them. 

So I'm not encouraging you to do something that's too much of a leap outside of your comfort zone of where you're starting out. 

Just kind of look to the future and especially when you're not able to eat like during your fasting window is a really good time. 

To think about what you're going to eat next, and be intentional about it, because it really does make a difference. 

It's it's like a 32nd decision that can set you up for success. 

And as far as I'm concerned, I think that time investment of just training yourself to start being more intentional about what you're going to eat, is worth it down the line. 

 


3. Telling People Who Don’t Understand

Another mistake that I know I made in the beginning was telling people who don't understand what you are trying to do. Luckily, fasting has gotten way more popular in recent months, and even maybe like two years. 

But when I first started, I remember having so many problems with telling my husband in particular that I was going to do fasting, because it's a little weird for people who have this like we're supposed to eat and breakfast is the most important meal of the day. 

And if you skip breakfast, you're going to go in starvation mode, and all of these other things that have been hammered into our collective consciousness, it can be just demoralizing. 

If you're trying to start a new journey and try and try something new. And the people who are around you don't really understand what you're doing and aren't going to really support you and be your cheerleader, you can kind of feel isolated and alone and doubt yourself or doubt what you're doing. 

So I think that it's important to sometimes keep what you're doing to yourself, if you sense that you don't have a strong support system. Which brings me to the next mistake people make, which is not having any support system at all. 

Doing it all by yourself is really rough. 

And you don't have to go that route. 

Even if the people who you live with or who immediately surround you don't really get it and aren't on board, you can go online. I started with Reddit, their r/intermittentfasting forum. 

And that's how I discovered fasting in the first place. 

But I found that community to be really supportive and motivating just to see other people's pictures and hear their questions and what worked for them and what didn't. And that was a really great place to start. 

I know there are tons of other Facebook groups that you can join. And I joined some of those too. And some of those, those places are really good. 

They're really good for support. 

If you don't have anyone around in your life that can cheer you on and help you through the process. The reason I created the challenge is because I know a lot of people don't have support and don't have motivation. 

So if you're someone who would benefit from waking up and checking your email in the morning, and boom, there's something there telling you, this is what you should do today, focus on fasting. 

And this is how to keep going when you lose your motivation. And here's what to do. If you're feel hungry do this today. If you think that you would benefit from that type of support and motivation, I highly encourage you to sign up for the challenge

 

 


4. Avoid The Comparison Trap

Another mistake that I think you should be aware of that can honestly come from joining some of these social media groups and forums is avoiding the comparison trap. 

Because one of the things that I find motivating about joining these groups and seeing what everybody else is doing, can also turn on its side and make you feel really bad about yourself if you don't see the exact same results. 

So if you have issues with this, you have to be mindful of not comparing yourself to someone else, especially on social media, because people tend to show the best parts of themselves and the best parts of their journeys, and not really show you the struggle and the bad part. 

So if you're just starting out, especially like, Oh my god, I had so many issues with weight, and failing a lot. And if you're not careful, you can compare yourself to other people. And it can actually make you feel worse about yourself and your journey. 

Maybe you're not losing weight as quickly as some other people are. 

Maybe they're talking about how easy it is for them. And you're over here starving and mad and hating black coffee. 

So I just want to tell you that try to avoid the comparison trap if you can. And if you start to feel triggered by seeing something else that someone else is doing, turn it off, leave those groups find other things that motivate you and inspire you without making you feel bad, because there they are out there. 

So make sure when you were in these groups or looking for support, you find the right kind and not the kind that triggers you because nothing should be making you feel bad. 

Nothing you consume should be making you feel worse about your situation and you have control over that. So make sure you are doing what's right for you. 

 

 


5. Giving Up Too Soon

Finally, the last mistake that is really big with fasting that I see is people giving up too soon. 

Now I have the two week challenge and most people do lose weight in the first couple of weeks. 

But sometimes the weight doesn't come off as quickly and if you quit too soon, you might just miss your turning point.

In the next episode, I'm going to do a deep dive into why you may not be losing weight intermittent fasting, one of the biggest reasons is giving up too soon, you have to think about how weird our bodies are, they can retain weight for so many reasons. 

And I'm going to go into this in the next episode. 

But sometimes it seems like you're not losing weight, but you're losing fat, or your body will lose inches and your clothes will fit differently, or you'll look different, but maybe you don't notice it. 

And if you're only going by the number on the scale, you can think you're not gaining, you're not losing weight, but you're actually making progress. 

Well, if this happens to you, and you quit, and you throw in a towel, you're definitely not going to get there. 

So like I said, check out the next episode, because I'm going to go really deep into all the things that I recommend you do to make sure that that's not the case. 

But going beyond that, if you have been struggling with weight for super long, quitting is not going to be in your best interest, especially if you do it so soon. 

If you want to give it just two weeks, and you don't see the result that you desire, and you quit, what do you think is going to happen? 

When you move forward do you think is going to happen that week three, and week four, if you've already thrown in the towel, it very well could be the intermittent fasting isn't the thing for you, and you don't like it, and you can't make it work for you. 

And that's fine. 

But if you don't have something to replace it, like what's going to be your next move, then just quitting full stop, because maybe you haven't lost as much weight as you think you should have by then probably isn't going to be the best choice for you. 

I can say right now that a huge problem is that many of us have skewed ideas of our expectations, or what we think a healthy rate of weight loss looks like it's so tempting.

Like I know, we all want to lose 10 pounds every month, or even more sometimes like oh my god, I see these, these ads and these stories about how people lose 10 pounds in a week or 20 pounds in a month

And it seems great. 

It's sensational. 

And it's exciting. 

And we hope to achieve that level. 

But realistically, weight loss is kind of a gradual thing. And the faster it drops, the faster it comes back. 

 


1-2 Pounds Lost Per Week Is Great

So so many times he will write to me and they say oh my gosh, it's been two weeks, and I've only lost three pounds, how awful. But really losing three pounds in two weeks is great! 

So I get it, I get the sentiment, I get that we want it faster. And if it's not faster, it seems like it's not working. 

But I encourage you if you see any change in your body at all, don't make the mistake of giving up too soon because I promise you if you stick with it and you're willing to make the changes and adjustments that you need to make along the way, you will get there it is possible for you but you got to be patient and you can't go throwing in the towel too soon. 

 

 


And that is going to wrap up this episode. 

I hope you enjoyed it. I hope you learned something from it. Again, if fasting sounds interesting to you or you need a little help or a little bit of a push, I highly encourage you to join the challenge. You can sign up with the link in the show notes for Episode Two. 

Don't forget to subscribe if you like this episode and want to hear more. 

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 If you'd like to connect with me, hit me up on Instagram @eatthoseplants or drop me an email at eat those plants@gmail.com