Interval fasting is actually a safe bank if you want to slim down a few pounds sustainably and without much effort. But the concept of fasting does not work for everyone. If, despite iron discipline, you just can't lose weight with interval fasting, you should check to see if you might accidentally make one of the following mistakes:
1. You eat too much
Of course, the temptation is great to treat yourself to a delicious pizza after a long break from fasting and then a large sundae. But also Intermittent fasting is not a free ticket to fill your stomach uninhibited – at least not if you actually want to lose weight. At best, healthy foods such as fish and vegetables should also be on the menu when fasting. Also, be careful not to eat oversized portions!
2. You have a lot of stress
According to experts, relaxation for losing weight is as important as choosing the foods you eat. Stress ensures that the hormone cortisol is released more – this increases the blood sugar level and promotes fat storage. So try to avoid stress as much as possible! Extra tip: Studies show that too little sleep increases our appetite. So make sure to sleep seven to eight hours a night.
3. Your fasting schedule does not fit into your everyday life
You want to fast after the 5: 2 diet, but on two fasting days with a maximum of 500 calories a day you can hardly keep up on your feet from hunger? Then this fasting method probably just doesn't suit you! Find a variant that you can easily integrate into your everyday life. For example, if you can't get anything down in the morning, you can wonderfully carry out the 16: 8 method and thus shift the first meal of the day to lunchtime.
4. You move too little
Sure, most of us would prefer to lie on the sofa at home and watch Netflix instead of struggling in the fitness center. But as annoying as it can be: losing weight without exercise is possible, but damn hard. In order to optimally support your body in burning calories, you should at least exercise two to three times a week for at least thirty minutes each.
5. You have no patience
Of course, we all want to see rapid success when we test a new weight loss program. But: Intermittent fasting is not a crash diet! Unfortunately, you won't lose two kilos overnight. But: Slow weight loss is healthier anyway and reduces the likelihood of the dreaded yo-yo effect. So give your body at least two weeks to switch to the new diet. Tip: Experts consider a weekly weight loss of up to 500 grams to be healthy and sustainable.
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