Photo: Dani Muchow

How long after fasting will I see results?

After the first week of intermittent fasting, you'll probably notice less bloating and a tighter, slimmer look and feel to your midsection. Some people will enjoy some weight loss by week two, but don't be discouraged if your weight scale hasn't budged. Continue for another 4-6 weeks, and you should see changes.

wefast.care - How Long to do Intermittent Fasting Before Seeing Results? - WeFast

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Why you shouldn’t rely on the weight scale

In addition to the weight scale, grab your measuring tape and take an account of your inches from your upper body, hips, waist, stomach and lower body every month. With intermittent fasting, your body is reshaping: It’s using up stored fat and at the same time, muscle mass is largely retained or even gained (which also depends on your physical activity).

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For this reason, intermittent fasting success often shows up as lost inches rather than big movements on the scale. Over 6 months, women in one study lost 4 to 7% of stubborn, visceral fat (5).

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After the first week of intermittent fasting, you’ll probably notice less bloating and a tighter, slimmer look and feel to your midsection.

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Some people will enjoy some weight loss by week two, but don’t be discouraged if your weight scale hasn’t budged. Continue for another 4-6 weeks, and you should see changes. Once the pounds start releasing, expect a 1 to 2-pound loss per week, with inches gone each month.

Other ways to know that intermittent fasting is working

If the weight scale isn’t being friendly, look elsewhere. Focus on non-scale victories. These are noticeable, small changes that have nothing to do with the uncooperative metal box on the bathroom floor and are often present before the weight scale moves. These victories can keep you motivated along your journey.

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Examples include:

Jewelry fits again.

Jeans are looser.

Down a belt notch.

Better bra fit.

Getting up off the floor more easily.

Running around chasing kids without tiring.

Taking longer walks with the dog.

Medical markers improve (blood sugar levels, blood pressure).

Sleeping better.

More focused.

Energized.

Improved mood.

Clear, smooth skin.

Reduced joint pain.

Other people notice your positive changes.

Possible reasons for not seeing change

If you have given intermittent fasting at least 30 days and haven’t noticed any differences, these may be the reasons:

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Not fasting long enough

Extend your fasted hours daily. Try a couple of longer fasts, 24-48 hours, during the month.

Not drinking enough water

You aren’t taking in water through food so up your intake.

Consuming alcohol daily

It takes the body up to 72 hours to start burning fat again after a night of drinking. Choosing less nutritious, processed foods and carbs over healthy fats, lean proteins, and vegetables. Eating the same number of calories, all within the eating window, as you did before intermittent fasting.

Not eating enough calories in your feasting window

It’s fine if you don’t feel hungry, but don’t severely restrict calories. This may cause overeating during the next meal.

Choosing the wrong type of intermittent fasting for your lifestyle

There are many different intermittent fasting methods, and you need to find the one that suits your needs and lifestyle best.

Not getting enough sleep

Over-exercising

Not moving enough

Bottom line

The weight didn’t appear overnight, nor will it suddenly disappear. Intermittent fasting isn’t a miracle cure or quick fix. It should be viewed as a new, healthy way of life, and new things take time, practice, and adjustment. If you are realistic and committed to this lifestyle, your goals are absolutely achievable.

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Focus on staying consistent with your fasting, throw in a couple of longer fasts each month, eat healthy, move your body every day, get a good night’s sleep, and find a supportive community to cheer you on. If you do that, the “loss” of pounds and inches will inevitably follow.

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Keep in mind that your goals need to be realistic, we don't recommand to expect losing 10 pounds in a month for example, which is unhealthy like we're explaining in a dedicated article.

wefast.care - How Long to do Intermittent Fasting Before Seeing Results? - WeFast

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