Does Intermittent Fasting Work for Fat Loss?

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Intermittent Fasting is all over the place these days…I’m sure you’ve seen it or heard of it, right?!?!  It’s a top google search, there’s tons of articles on it AND it’s a trending hashtag on social media #if #intermittentfasting

So what’s all the hype about? Is it a fad? Does it really work?

When I first started running accountability groups almost 7 years ago,  I ran a 5 Day Lean Out…in this, I would coach people to start in a 12 hour eating window and try to get down to a 10 hour eating window by the end of our 5 days together.  And guess what I was coaching them on?  INTERMITTENT FASTING!!! Why?  Because it works.

Intermittent Fasting is an advanced Fat Loss technique in which you choose an ‘eating window’ that fits your lifestyle.  And eating window is simply a window of time when you fit all of your calories in.  For example:

12 hour- you break your fast at 6:00am and you have your last meal of the day at 6:00pm

10 hour- you break your fast at 8:00am and you have your last meal of the day at 6:00pm

8 hour-  you break your fast at 10:00am and you have your last meal of the day at 6:00pm

What works for one may not work as well for another, so it’s about playing with it and see how YOU respond best.  And a lot of times it’s a personal preference and finding what will fit best for your lifestyle…and that’s a huge part of having success is when something can fit into your lifestyle.  Because if it doesn’t fit into your lifestyle…then you’ll quit!!!!  Intermittent Fasting can easily fit into work and family lifestyles.

But how does this help with weight loss and specifically FAT LOSS?  It all goes back to insulin levels.  When you fast, you have a limited amount of time that your insulin actually rises which is one of the key determinants in whether or not our bodies are burning fat.  Any time our insulin spikes, it triggers fat storing.    And for even BETTER fat loss results, lowering your starch intake is a big plus!

PLUS if you combine an Intermittent Fasting schedule with heavy lifting and interval training, you will preserve muscle mass and drain glucose stores which means better fat burning environment for your body.

Intermittent Fasting is NOT a new trend though.  Think back to paleoithic times…they did not eat all day long and all night long.  They would eat when they would actually FIND food to eat, right?  And if you think about it, they were muscular and very lean!  Granted I wasn’t walking around back then but  I did take history in school and I have seen pictures 😉

One concern I’ve heard from those I work with is that when you stop you’ll gain weight BUT I think that’s a thought that can be debunked.  Because it’s important to remember that with Intermittent Fasting you are NOT restricting your caloric intake any more than you would be in a regular type of ‘diet’.  You are simply adjusting the time frame in which you have caloric intake.  So if you are on a 1700 calorie a day plan, you would simply have those 1700 calories within your eating window instead of throughout the day sporadically.

Another thing to take note of is that Intermittent Fasting can help you be more mindful and purposeful with your eating. Rather than eating just to eat, you will be eating when your body signals it needs fuel and you will be paying attention to if it’s the right time or not according to your personal plan.


One thing I love doing is helping people to find their Healthy Solution!  It’s a personalized formula and not everything is a one size fits all.  Make sure you click above to take my assessment and let me help you come up with YOUR healthy solution too 🙂



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2 Responses

  1. When Combining IF, heavy lifting and HIIT is best to get those workouts in during your fast? I started IF not because of my work schedule I get my workouts in after work between 2:30 and 4:30, right before the last meal of my eating window.

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