Intermittent Fasting for Beginners: How to Get Started and See Results

Intermittent fasting has gained a lot of popularity over the last decade and has emerged as a highly successful technique for many people who are keen to lose weight and discover a healthier lifestyle.

When done properly, intermittent fasting can be a great way to lose weight and keep it off. But, like all diet and lifestyle changes, it’s important to educate yourself on the basics before deciding if it’s right for you. If you’re just getting started and wondering how to do intermittent fasting to get the most out of your effort, here are some helpful expert tips to keep you going and finding success.

How to Start Intermittent Fasting – Is It Right for You?

Fasting for long periods of time is not something you should jump straight into. Like any health journey, it’s important to understand the science behind it, how it works and why. This will help set realistic expectations and help you better work through, if or when you start finding things hard.

Fasting can impact people differently depending on their gender, age, and general health. Consulting a healthcare professional when starting a fasting weight loss programme can help ensure that it’s appropriate for you and that you’re doing it properly for your specific needs.

How to Intermittent Fast – Tips for Getting the Results You Want

Pick the right method

There are a few different types of fasting out there. Choosing one that works for you and your goals can make a big difference in how successful it is. If you’re new to fasting or dieting, it can be a good idea to start small and work your way up.

Align your eating window

Fasting timeframes are meant to be flexible so you can fit them into your schedule. Choose a period when you’re usually at your hungriest as your eating window so you don’t feel more hungry than necessary, or have to force yourself to eat when you aren’t.

Focus on quality calories

Nutrient-dense meals will not only help with weight loss, but they’ll help you feel fuller for longer. Protein is especially important for muscle gain, muscle maintenance and fat loss. Along with protein, healthy fats and fibre should be incorporated into all your meals. Weight loss shakes or meal replacement shakes are also a great way to get this nutrition in if you’re struggling to prepare well-balanced meals.

Don’t forget hydration

Make sure your water intake is adequate – drinking water will keep you hydrated and support your metabolism while you’re fasting. Some people find hot drinks help when they’re feeling hungry, so drinking black coffee or herbal tea can also help keep you on track, especially in the early days when you’re still getting used to fasting periods.

Incorporate exercise and movement

Diet is only half of the picture – regular, consistent exercise is also vital if you want to achieve fast weight loss through intermittent fasting. A mixture of strength training and moderate cardio is recommended. And, unless you’re used to fasted training, it’s a good idea to work out during your eating hours to ensure you have adequate energy.

It’s Your Journey, So Listen to Your Body (and the Experts)

Everyone’s experience with intermittent fasting will be different, and the way your body reacts will be different as well. The important thing is to listen to your body and stay consistent. Hunger is a normal early reaction until your body becomes used to the fasting periods, and managing things like exercise around fasting may take time to get used to.

Ultimately, the biggest tip for fast success is not to do it alone. Working with experts or following an approved programme gives you the support and information you need to get the most out of your intermittent fasting journey.

At The Fast 800, we’ve helped thousands of people achieve fast weight loss with intermittent fasting and The Fast 800 programme. If you’re wondering how to begin intermittent fasting or how to ensure the best outcomes, we’re here to help.

FAQs

What is intermittent fasting?

Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. It doesn’t specify what to eat but focuses on when to eat. Popular methods include the 16/8 (fast for 16 hours, eat within 8 hours) or 5:2 (fast for two days a week).

How long do I need to fast for fat loss?

Fat loss results from creating a calorie deficit, and intermittent fasting can help by reducing eating windows. Most people see benefits with 16-hour fasts although we recommend starting with 12 hours and building up to what feels right. Results vary, and consistency over time is key. Combining intermittent fasting with a balanced diet can help boost fat loss.

Can I exercise during fasting?

Yes, you can exercise while fasting, though your performance might vary. Many people prefer doing light to moderate exercises, like walking or strength training, during fasting periods. It’s important to listen to your body, as intense workouts may be challenging without energy from food.

How can I get started safely?

Start by easing into intermittent fasting with shorter fasting windows. It’s also important to stay hydrated, listen to your body, and ensure you eat nutrient-dense meals during eating windows. Following a verified programme or working with a health specialist is also advised for those who are new to fasting.