Common Mistakes to Avoid When Trying Intermittent Fasting

Intermittent fasting can be a great way to lose weight and maintain weight loss while overall benefiting your health. Done right, it can create a true lifestyle change that makes it easier to maintain a healthy lifestyle. Sounds easy, right? Limit your eating hours or days, and watch the weight fall off!

Unfortunately, just like any legitimate form of weight loss, there’s a bit more to it than that. While many people have successfully used intermittent fasting to lose weight, it’s not a guaranteed solution. Intermittent fasting mistakes are easy to make, especially when you’re trying to do it on your own. Here, we’ll go through some of the most common mistakes and how to avoid them to ensure fasting success.

The 5 Biggest Mistakes with Intermittent Fasting

1. Going too hard, too early

Intermittent fasting can take some time to get used to. Most people aren’t used to going without eating for more than eight or so hours a day – when you’re sleeping. Jumping straight into a 16 fast can be difficult for those new to intermittent fasting. Trying a slower, progressive approach can ensure better long-term results.

2. Overeating during eating windows

When you don’t eat for a long time, it can feel like you need to make up for missed calories at meal times. However, if your goal is weight loss, eating more calories is just undoing all your fasting work. Eating slowly and mindfully will help you avoid accidentally overeating.

3. Not incorporating exercise

Some people think if they’re not eating, they shouldn’t (or don’t need to) exercise. Not true! This is one of the most common intermittent fasting mistakes. Exercise is a vitally important part of weight loss and an overall healthy lifestyle, helping to build muscle, which in turn helps to burn more calories. If you find yourself feeling low energy or weak during exercise, try to do it during eating hours or after a meal.

4. Not focussing on the quality of calories

Not all calories are created the same! It can be easy to think that because you’re fasting and exercising, you can eat whatever you want. Eating nutrient-rich foods will help you achieve your goals faster. Protein, fibre and complex carbohydrates will help ensure you’re fuelling your body and staying fuller for longer. Quality weight loss shakes or meal replacement shakes can also help you hit your protein and nutrient goals on days when you’re time poor.

5. Doing it alone

For most people, intermittent fasting marks a serious change to their diet and lifestyle. Jumping in head first without a support system can mean you’re going down the wrong path without even knowing it. Working with health experts through a trusted weight loss programme centred around fasting gives you the knowledge and support you need to do it safely and successfully.

Avoid Mistakes, See Results

While a little bit of trial and error can be expected when trying something new, too many mistakes with intermittent fasting can significantly impact your results and, in some cases, poorly affect your health. To achieve fast weight loss, getting your fasting right is key.

If you’re scared of making mistakes when intermittent fasting, there are plenty of ways to get the support and knowledge you need to succeed. At The Fast 800, we’ve built a health and science-backed intermittent fasting programme with all the information and support to succeed on your fasting journey. Don’t want to do it alone? Check out our programme to learn how we can help you meet your goals.

FAQs

Why should I avoid starting intermittent fasting with long fasting periods?

Starting with extended fasts can be overwhelming, especially if you’re not used to fasting. This can lead to frustration and abandoning the practice. It’s better to ease into intermittent fasting with shorter fasts (we recommend starting with 12 hours) to allow your body to adjust gradually, ensuring long-term success.

Can overeating during eating windows undo the benefits of intermittent fasting?

Yes, overeating during eating windows can undo the benefits of fasting. It’s important to eat mindfully and avoid overcompensating for missed calories. Focus on quality, nutrient-dense foods to fuel your body properly, which helps you stay full longer and maintain a calorie deficit for weight loss.

Should I exercise while intermittent fasting?

Yes, exercise is important during intermittent fasting. It helps build muscle, burn more calories, and improve overall health. If you experience low energy during workouts, consider exercising after a meal or during eating windows to ensure your body has the fuel it needs to perform at its best.

Is it essential to have support when starting intermittent fasting?

Having support can significantly improve your chances of success with intermittent fasting. It’s easy to make mistakes when starting alone. Working with health experts or a guided programme ensures you have the knowledge and encouragement to fast safely and effectively, avoiding common pitfalls along the way.