17 Reasons You’re Not Losing Weight on Intermittent Fasting!

Unlock the mystery of weight loss frustration and discover 17 possible reasons why you’re not losing weight on intermittent fasting!

In this post we’ll take a closer look at 17 possible reasons why you might be struggling to lose weight with intermittent fasting. Additionally, we’ll tackle ways to fix these issues so that you can quickly get back on the weight loss train.

What is Intermittent Fasting?

Intermittent Fasting is an eating schedule that focuses on WHEN you eat, not WHAT you eat. Intermittent fasting alternates between periods of eating and not eating. It’s become super popular because it’s pretty flexible and can fit into many lifestyles. Additionally, it can help with accelerated weight loss and can be really awesome for your overall health goals.

How Does Intermittent Fasting Help You Lose Weight?

Intermittent fasting really can be a superhero when it comes to losing weight! So, here’s how it works and why it works so well: Intermittent fasting helps with weight loss by controlling when you eat. When you give your body specific times to eat and fast, it’s like flipping a switch that tells it to burn fat for energy.

When you eat, your body gets energy from the food it has just taken in. It uses this energy for all your daily activities, like walking and talking. But, when you fast (abstain from caloric intake), especially for an extended period, your body no longer has fresh food to use for energy. So, it has no other choice other than to start tapping into your stored fat for fuel. And, this is when the real weight loss party gets started.

Additionally, intermittent fasting has the ability to help control our hunger hormones so when you fast, these hormones calm down and you don’t feel as hungry. This is incredible because it makes it easier to eat fewer calories overall.

17 Reasons You’re Not Losing Weight on Intermittent Fasting!

Alright, let’s dive in and see if we can’t figure out why you’re not losing weight with intermittent fasting!

#1. Lack of PATIENCE

If you aren’t losing weight with intermittent fasting, you simply may have not given it enough time. Dropping pounds like confetti at a parade is, of course, what everyone hopes will happen when deciding to embark upon a new weight loss journey. However, in reality, patience is the secret ingredient in the recipe for successful and sustainable weight loss.

Weight loss is similar to planting a flower – you can’t expect it to bloom overnight. When we’re impatient, we’re more likely to give up when we don’t see immediate changes, leading to a cycle of frustration. Additionally, rapid weight loss can be very hard to maintain and might not be healthy long term.

Ultimately, it’s important to remember that every BODY is different and we all have unique metabolisms, lifestyles, and starting points on our weight loss adventure.

HOW TO FIX: If patience is your issue, here are three strategies to help you overcome this challenge:

1. Set Realistic Goals: Instead of aiming for rapid weight loss, set achievable, realistic goals. Break your long-term goal into smaller, more manageable milestones. Celebrating these smaller victories along the way can boost your motivation and patience.
2. Focus on Non-Scale Victories: Don’t solely rely on the scale for validation. Pay attention to non-scale victories like increased energy, better sleep, improved mood, or clothing fitting better.
3. Practice Mindfulness: Incorporate mindfulness techniques into your daily routine. This can help you stay present and appreciate the journey itself, rather than fixating solely on the end goal. Techniques like meditation, deep breathing, or journaling can promote patience and reduce frustration.

#2. OVEREATING During Your Eating Window

While intermittent fasting gives you a bit of flexibility, it’s not an all-access pass to an endless buffet. You can’t just devour everything in sight during your eating window and expect magic results. Consuming too many calories in a short amount of time can offset the calorie deficit you’ve created during your fasting period. It’s like taking one step forward and two steps back. To make the most of intermittent fasting, it’s important to practice portion control, choose nutrient-dense foods, and savor each bite mindfully.

HOW TO FIX: Here are three strategies to help you combat overeating during your eating window:

1. Plan Your Meals: Prepare balanced meals and snacks ahead of time, ensuring they fit within your calorie goals. This planning helps you avoid impulsive, unhealthy choices when hunger strikes. And, maybe consider ordering from a meal delivery service. I know that this strategy absolutely helped me lose 46 pounds in 4 months with intermittent fasting.
2. Practice Mindful Eating: Slow down and savor each bite, paying attention to hunger and fullness cues. Eating mindfully can help you recognize when you’re satisfied, preventing overindulgence.
3. Use Smaller Plates: Opt for smaller plates and bowls to create the illusion of a full plate while reducing portion sizes. This simple visual trick can help control calorie intake.

#3. Inadequate HYDRATION

In the world of intermittent fasting, not staying hydrated can be a very big problem. When you’re not drinking enough water, your body might send mixed signals, making you feel hungrier than you actually are. This can lead to unnecessary snacking and overeating during your eating window, and over time, those extra calories can add up and cause weight gain real quick.

HOW TO FIX: Here are three strategies to help you stay hydrated while practicing intermittent fasting for weight loss:

1. Set Hydration Goals: Aim to drink a certain amount of water or other “CLEAN INTERMITTENT FASTING DRINKS” each day, such as eight 8-ounce glasses (the “8×8” rule). This provides a clear target to work towards, ensuring you stay adequately hydrated.
2. Use Hydration Reminders: Set alarms or use smartphone apps to remind yourself to drink water regularly throughout the day, especially during your eating window. I use and LOVE the LITELY Intermittent Fasting App. This app has so many awesome features including its WATER TRACKER. Check out the LITELY App RIGHT HERE!
3. Incorporate Hydrating Foods: Consume plenty of WATER-RICH FOODS during your eating window. Some foods with the highest water content include: cucumbers, strawberries, watermelon, lettuce, yogurt, cauliflower, and zucchini. These foods not only contribute to hydration but also provide essential nutrients.

#4. Not Enough PROTEIN

Prioritizing protein intake is an absolute MUST when trying to lose weight with intermittent fasting. Since protein plays such a key role in maintaining muscle mass, not getting enough protein can lead to muscle loss instead of fat loss during calorie restriction. Additionally, protein helps you feel full and satisfied. This reduces the likelihood of overeating during your eating window. It also boosts your metabolism, aiding in extra calorie burning. So, not getting enough protein can definitely make it more difficult to reach your weight loss goals with intermittent fasting.

HOW TO FIX: Here are three strategies to help you incorporate more protein into your diet while practicing intermittent fasting for weight loss:

1. Choose Quality Protein Sources: Choose lean protein options such as chicken turkey, fish, and high-quality protein powder. These options provide plenty of protein without excessive calories. Additionally, quality protein sources will help to make you feel more satiated.
2. Include Protein-Rich Snacks: Opt for protein-rich weight loss snacks like Greek yogurt, cottage cheese, CanDO KETO KRISP BARS, or protein smoothies during your eating window. These snacks can help you meet your protein goals without overindulging in other foods.
3. Plan for Protein at Every Meal: Make it a habit to include a bit of protein for every meal and plan your meals accordingly. CLICK HERE for 10 of the best protein powder recipes for weight loss!

#5. Not Enough FIBER

Fiber acts as your body’s broomstick, sweeping away those unwanted pounds. But if you’re not getting enough fiber, it’s like having a broom with only a few bristles. It’s not very effective! A fiber-rich diet helps you feel full, keeps your digestive system humming, and regulates blood sugar, all of which are crucial for weight loss.

HOW TO FIX: Here are three strategies to help you incorporate more fiber into your diet while practicing intermittent fasting for weight loss:

1. Choose Whole Grains: Opt for whole grains like brown rice, quinoa, whole wheat bread, and oats instead of refined grains. These options are rich in fiber and provide longer-lasting satiety.
2. Embrace Fruits and Vegetables: Increase your intake of fruits and vegetables, as they are excellent sources of dietary fiber. The best way is to fill half your plate with these colorful, fiber-packed foods.
3. Include Legumes: Incorporate legumes like beans, lentils, and chickpeas into your meals. They are not only high in fiber but also provide plant-based protein, making them a great addition to your intermittent fasting plan.

#6. Lack of SLEEP

Did you know that the amount of sleep we get each night is directly related to reaching (or not reaching) our weight loss goals? Researchers say poor sleeping patterns can lead to weight gain and an increase in body mass index.

Getting fewer than 6-7 hours of sleep each night is considered SHORT SLEEP! Short sleep has been repeatedly linked to weight gain, greater waist circumference, accumulation of belly fat and a higher BMI or body mass index. In addition, “Short Sleep People” have a 41 percent risk of becoming obese.

Lack of sleep also negatively affects hunger hormone levels. It increases ghrelin, which makes you feel hungry, and decreases Leptin, which makes you feel full. In turn, these disrupters often influence a person to crave and consume more sugary and highly processed foods. In addition, sleep deprivation has also been linked to the increase of cortisol, a hormone that is related to stress.

Getting enough sleep can help MODERATE YOUR APPETITE and it also may help you to MAKE HEALTHIER FOOD CHOICES. Interestingly, getting enough sleep each night can also BENEFIT YOUR METABOLISM. The length of your sleep may also have an effect your on RMR (Resting Metabolic Rate) or the number of calories your body burns when at rest.

HOW TO FIX: CLICK HERE to check out my list of 10 best “sleep helping strategies” including spraying RELAX Aromatherapy Lavender Spray on my pillow each night. This one strategy alone has been life-changing!

#7 Too Much STRESS

You may just need to take a chill pill! Did you know that stress can significantly impact your ability to lose weight? Yup, it’s totally true! When we are “freaking out”, cortisol levels in our bodies rise. Cortisol is a stress hormone and stress hormones can easily lead to not-so-good changes in our appetite.

When the body has increased cortisol levels, higher insulin levels can also occur. Then, blood sugar drops and cravings for sugary, fatty, crappy foods take over. I’m not going to get into all the science surrounding this but if you are a “knowledge is power geek” like me, I encourage you to do some research on this for yourself.

HOW TO FIX: Here are three strategies to help you reduce stress and support your weight loss journey while practicing intermittent fasting:

1. Practice Mindfulness: Incorporate mindfulness techniques such as meditation, deep breathing exercises, or yoga into your daily routine. These practices can help you manage stress and emotional eating.
2. Establish a Consistent Sleep Routine: Prioritize quality sleep by creating a regular sleep schedule. Aim for 7-9 hours of restful sleep each night.
3. Stay Active: Regular physical activity is a powerful stress reducer. Engage in activities you enjoy, such as walking, jogging, dancing, or cycling, to release endorphins and alleviate stress.

#8 Not Fasting Long Enough

Intermittent fasting is a bit like going on a treasure hunt in search of your body ideal weight. If you’re not fasting long enough, you might never get to the treasure. Your body needs time to tap into those fat reserves for energy, and if you cut your fast short, you could be missing out on some serious fat-burning action.

HOW TO FIX: Here are two strategies to help you extend your fasting window and potentially enhance weight loss with intermittent fasting:

1. Gradual Lengthening: Start by gradually increasing the duration of your fasting window over time. I found that bumping my fast up by 30 minutes every 3-4 days was a strategy that worked great for me when I was losing 46 pounds in 4 months. Additionally, I would also recommend trying to increase your fast until you can comfortably get to at least 18 hours of fasting. Studies have shown that by 18 hours your body has switched into significant fat-burning mode.
2. Stay Hydrated: Staying hydrated with “CLEAN DRINKS” like water, herbal tea, or black coffee during your fasting period can help curb hunger and make it easier to extend your fast. Additionally, adding a raw, unflavored electrolyte supplement like LMNT can give you the energy boost you need to power through without breaking your fast.

#9 Too Much Fasting

I realize that I just told you to try and fast more, but there really is such a thing as TOO MUCH FASTING! Fasting for extended periods might seem like a shortcut to rapid weight loss, but it could backfire. When you fast too much, your body may go into conservation mode, slowing down your metabolism and holding onto fat stores. Additionally, it can lead to nutrient deficiencies that might leave you feeling tired and cranky.

HOW TO FIX: With intermittent fasting, it’s very important to find the right balance between fasting and eating to ensure sustainable weight loss. It’s also helpful to remind yourself that losing weight with any plan should be approached as a marathon, and not a sprint.

#10 Not Enough Exercise

If you’re not losing weight with intermittent fasting, adding a little more sweat to your schedule might be just the fix you need. Although you can’t out-exercise a bad diet, exercise definitely revs up your metabolism and helps your body burn more calories and maintain lean muscle, all of which are crucial for shedding pounds.

HOW TO FIX: Here are three strategies to help you incorporate more exercise into your day while pursuing weight loss with intermittent fasting:

1. Short, Intense Workouts: Opt for high-intensity interval training (HIIT) or quick, intense workouts that can be completed in a shorter time. These workouts can be effective for burning calories and building muscle without requiring a significant time commitment.
2. Active Breaks: Incorporate short bursts of physical activity throughout your day. Take brisk walks during breaks, use stairs instead of elevators, or do quick bodyweight exercises like squats or push-ups while watching TV. These little breaks add up and help you stay active even during a busy day.
3. Strength Train: Strength training builds lean muscle mass, which can increase your resting metabolic rate. This allows you to burn more calories even when you’re not exercising. Additionally, muscle tissue requires more energy to maintain, so incorporating strength training into your intermittent fasting routine can contribute to more efficient weight loss.
4. Morning Exercise Routine/Fasted State: Consider working out in the morning before you break your fast. This can help kickstart your metabolism and energize you for the day ahead. Additionally, I had amazing weight loss results when I exercised in the fasted state. CLICK HERE to learn about 3 exercise strategies that can help you lose more weight and waste less time.

#11 Too Much Exercise

As valuable as regular sweat sessions can be, exercising excessively while intermittent fasting may be holding you back from reaching your weight loss goals. First, intense workouts, especially when fasting, can elevate stress hormones like cortisol. This may hinder weight loss and disrupt hormonal balance. Next, too much exercise without proper nutrition can result in muscle breakdown which can lead to a decreased metabolic rate. Finally, intense workouts can increase appetite, potentially leading to overeating and making it harder to stick to your fasting plan.

HOW TO FIX: To avoid overexercising while trying to lose weight with intermittent fasting, consider these three strategies:

1. Listen to Your Body: Pay attention to your body’s signals. If you feel excessively fatigued, sore, or notice a drop in performance, it might be a sign that you need more rest and recovery.
2. Schedule Rest Days: Incorporate scheduled rest days into your workout routine. These days allow your body to recover and reduce the risk of overtraining.
3. Vary Your Workouts: Incorporate a variety of workouts, including lower-intensity activities like yoga or walking, alongside higher-intensity exercises. This balanced approach ensures that you’re not constantly pushing your body to its limits.

#12 INCONSISTENT Fasting

Consistency is the secret sauce when it comes to intermittent fasting and weight loss success. Each fasting period contributes to your overall progress and not being consistent disrupts your body’s rhythm, making it harder to reap the full benefits of fasting. Although, intermittent fasting is very flexible, you can’t just do intermittent fasting “whenever you feel like it” and expect it to work!

HOW TO FIX: Here are three strategies to help you stay consistent with intermittent fasting and achieve your weight loss goals:

1. Set a Schedule: Find a fasting plan and schedule that aligns with your daily routine and preferences. Consistency becomes easier when fasting becomes a regular part of your day. LITELY offers amazing personalized fasting plans for its users.
2. Track Your Progress: Use an intermittent fasting tracking app to monitor your food intake, fasting periods and record your progress. Seeing your achievements can motivate you to stay consistent.
3. Find an Accountability Partner: Partner up with a friend or family member who is also interested in intermittent fasting. Having someone to share your journey with can provide encouragement and help you both stay consistent. LITELY also has a great community support feature on its app.

#13 Eating When You ARE NOT TRULY HUNGRY

Indulging in meals when you are not truly hungry can become a big problem when it comes to losing weight with intermittent fasting. Eating out of habit, boredom, or emotions can disrupt your fasting window and calorie balance, making those weight loss goals much harder to conquer.

HOW TO FIX: Here are 3 ways to know if you are truly hungry.

1. True hunger COMES ON GRADUALLY. Emotional eating often arises suddenly and typically appears as a craving for a specific comfort food.
2. True hunger is an actual PHYSICAL SENSATION with real physical symptoms like stomach growling or a feeling of emptiness. On the other hand, emotional eating is usually triggered by a feeling of stress, sadness or boredom.
3. If you are truly hungry, you are going to be more likely to EAT MINDFULLY and SAVOR YOUR FOOD. With emotional eating, people tend to devour food very quickly, often times without even being aware that they are eating.

#14 Eating Too Much JUNK

No, you absolutely can’t eat whatever you want and still expect to reach your weight loss goals with intermittent fasting. If you regularly break your fast with high-calorie, unhealthy foods, it can easily lead to weight gain. You should really try to limit your consumption of: FAST FOOD, SUGARY DRINKS, BAKED GOODS, ALCOHOL, PROCESSED FOODS, FRIED FOODS and EXCESSIVE CARBS!

HOW TO FIX: Here are three strategies to help you avoid eating too much junk food while trying to lose weight with intermittent fasting:

1. Meal Planning: Plan your meals and snacks in advance, and make sure they consist of whole, nutrient-dense foods. Having a well-thought-out meal plan reduces the temptation to reach for junk food when hunger strikes.
2. Healthy Substitutes: Identify healthier alternatives for your favorite junk foods. For example, opt for air-popped popcorn instead of chips or Greek yogurt with berries instead of a bowl of ice cream. These substitutions can satisfy your cravings without derailing your progress.
3. Mindful Eating: Practice mindful eating by paying close attention to your body’s hunger cues and the sensations you experience while eating. This can help you differentiate between true hunger and emotional cravings, making it easier to resist the temptations of junk food.

#15 Not Fasting “CLEAN”

Fasting “clean” is extremely important when it comes to losing weight with intermittent fasting. When you prioritize clean fasting, you allow your body to tap into its fat stores more efficiently, as there are no additional calories or substances to process during the fasting period. Clean fasting also helps regulate blood sugar levels, reduce inflammation, and optimize the overall benefits of intermittent fasting.

HOW TO FIX: Make sure that you are fasting clean by sticking to the 4 BEST DRINKS FOR INTERMITTENT FASTING! CLICK HERE to learn about 15 Shocking Things That Will Totally Break Your Fast!

#16 Not Understanding the Power of BODY RECOMPOSITION

Instead of solely focusing on the number on the scale, it’s important to understand the power of body recomposition. You most definitely could be losing fat and not actually losing weight according to the scale. Intermittent fasting has the ability to reshape your physique by burning fat and building lean muscle.

This dynamic approach not only results in a more toned appearance but also has a host of health benefits. As you lose fat and gain muscle, your metabolism becomes more efficient. Plus, muscle tissue burns more calories at rest than fat, so your body becomes a calorie-burning machine even when you’re not active.

HOW TO FIX: Here are three strategies to help you focus on body recomposition rather than the number on the scale when losing weight with intermittent fasting:

1. Measure Body Composition: Instead of relying solely on the scale, use other measures like body fat percentage, waist circumference, or progress photos. Take note of how your clothes fit! These metrics provide a more comprehensive view of your body changes.
2. Strength Training: Incorporate regular strength training exercises into your routine. Building lean muscle through strength training can help reshape your body and increase metabolism, even if the scale doesn’t move much.
3. Focus on Non-Scale Victories: Celebrate non-scale victories such as increased energy, improved endurance, better sleep, or clothing fitting differently. These milestones can be more motivating than a number on the scale.

#17 Not Enough MIXING and SWITCHING

Hitting a weight loss plateau is a very common snag that many people run into along their intermittent fasting journey. Initially, you may see rapid progress as your body adjusts to the new eating pattern and sheds excess water weight. However, over time, your metabolism may adapt to the calorie deficit, leading to a slowdown in weight loss.

Plateaus can be frustrating but are a natural part of the process. One of the main reasons people hit plateaus and have difficulty overcoming them is because they get too comfortable. Over time, the body may adapt to a consistent fasting routine, slowing down weight loss progress.

HOW TO FIX: To overcome a weight loss plateau, it’s essential to reassess your eating habits, consider adjusting your fasting window or meal plan, and incorporate regular physical activity to keep your progress moving in the right direction. Mixing things up, keeps your metabolism humming, your body guessing and the number on the scale dropping.

The Final Fix

Well, there you have it – 17 possible reasons why you’re not losing weight with intermittent fasting! Intermittent fasting works – it really does! The key is not to be discouraged by these roadblocks but rather to see them as opportunities for growth and adjustment. Remember, your weight loss journey is unique, and with determination and flexibility, you can achieve your goals and enjoy the numerous benefits that intermittent fasting has to offer. You’ve totally got this! I BELIEVE IN YOU!

And… if you’re ready to go ALL IN and finally lose weight and get healthy FOR GOOD, I’m totally here for YOU! In my INTERMITTENT FASTING and WEIGHT LOSS MASTERCLASS: 6 Weeks to Sexy, I will teach you step-by-step, week-by-week, exactly HOW I lost 46 Pounds in 4 Months with Intermittent Fasting! I’ll share with you every single TIP, TRICK, RECIPE & STRATEGY that I used to reach my goal weight and maintain for over two years now! CLICK HERE if you’re ready to do this TOGETHER!