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How to do intermittent fasting for weight loss: 45lbs lost the easy way

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Last Updated on July 14, 2022 by Latrice

Yes, intermittent fasting for weight loss can be easy.

The weight seemed to fall right off of me. So much so that one morning I got up, stretched my arms to the sky, and my waste beads slid right off.

I was shooketh.

Below I detail how I lost 45 lbs using an intermittent fasting routine that was relatively easy and didn’t take much to follow.

I’m also going to share the foods I believe made it easy to intermittent fast. And I’m someone that used to be a really hungry person.

Let’s get into it!

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How do I start intermittent fasting for weight loss

Put together a healthy lifestyle and learn how to eat an actual human diet.

Design a healthy lifestyle for weight loss

Learning how to do intermittent fasting for weight loss started with designing a healthy lifestyle for weight loss.

I had to get clear on my goals, determine what action steps would help me stay on track with those goals, and then turn those steps into routines I could track in a habit tracker. 

Working on healthy habits in a schedule you can manage is by far the best way to start with intermittent fasting for weight loss.

Beyond the food choices and your fasting schedule, your daily habits need to align. 

I’ve created a Weight Loss journal that’s been helping me out a bunch that you might find helpful as well. Check it out here. It’s also available in Happy Planner Classic and Big sizes

I also have a Keto Intermittent Fasting for Weight Loss lifestyle bundle available that includes meal plans, food lists, and action steps to take for success.

Weight Loss Journal planner printable  in sizes A5, A4, Letter, Happy Planner Classic and Big.

Learned how to eat like a human  

The second most important thing I did to start intermittent fasting for weight loss was re-learn how to eat like a human.

There is so much about food that I had to unlearn and relearn. Once I did, intermittent fasting got easy as hell. 

Figuring out how to eat clean, nutrient-dense foods helped me then figure out how to eat when I need to lose weight. 

Here are a couple of my favorite books that have taught me the truth about food, the problems with the Standard American diet, and what to do to live a healthier life. 

Why We Get Fat: And What to Do About It by Gary Taubes

A great book to read that simply explains why we get fat, what foods to get rid of, and why get rid of them.

Eat the Yolks by Liz Wolfe

She’s funny and hella informative.

Eat the Yolks debunks a lot of misinformation we’ve been force-fed about what is healthy eating including egg white omelets.

Here are more books that helped me learn how to truly eat healthy and lose weight the healthy way

Which method of intermittent fasting is best for weight loss

From my experience, it’s better to cut out dinner than to cut out breakfast to start. You do most of your fasting when you’re asleep.

And I’ve actually experienced better weight loss when I ate breakfast, lunch, and an early, light dinner around 3 pm. 

I lost most weight switching between a 16/8 and 20/4 schedule, but the best method for weight loss with intermittent fasting is to start with a schedule you can actually stick to. 

Choosing the roughest, toughest intermittent fasting method you’ve seen because someone lost 20 lbs in 2 weeks with it can lower your chances of sticking with it if it’s beating you up relentlessly along the way. 

Choose an intermittent fasting method your body can manage and your mindset can get through.

Build the habit before worrying about weight loss. Get the habit down and the weight loss is easy.

What I DID NOT EAT when intermittent fasting for weight loss

Warning. This list might seem extreme to you.

This is a list of foods I stopped eating when I learned that they triggered my cravings and out-of-control appetite.

They include some foods we’ve been calling healthy that actually aren’t. 

How to do intermittent fasting for weight loss: what I did not eat to lose weight with intermittent fasting

Once I cut them out, intermittent fasting got super easy.

I’ve included a food list for transitioning to clean eating and intermittent fasting with a transitioning plan in my FREE Quick Weight Loss and Intermittent Fasting cheat sheets and worksheets.

This FREE bundle also includes worksheets that help you plan your health and wellness goals and healthy meals.

What I DID EAT when intermittent fasting for weight loss

If you’ve also had challenges with sticking to a clean diet, find yourself feeling addicted to foods, and have a tendency to binge eat if you slip off of a super strict routine, give this list a try. 

What I’ve noticed with sticking with these foods was healthy management of my appetite, getting rid of cravings, and being able to comfortably fast. 

From research, these foods do not raise insulin as high as starchy vegetables, substitute flours like almond and coconut, or Paleo-Friendly sweeteners like agave or coconut nectar. 

How to WORKOUT when intermittent fasting for weight loss

I gave myself time to adapt to intermittent fasting before starting a workout routine. My body wasn’t adapted to fat burning and fasting when I first started.

And I felt it. Working out can be a pain in the ass as well as damaging to the body. Taking it easy was and is important.

I started with workouts that I can manage, made me feel good, and I could do consistently enough to build a habit.

My favorite exercises to start are step-ups and sit-downs on a short plyo box for less inensity and a taller plyo box for higher intensity.

I still get a great workout, but not too much of a workout that I make exercise too hard on my body.

The boxes I use are the Champion Sports PXB12 Plyo Training Box, 12″ and the Ader Plyometric Platform Jump Box, 18″.

They’re just like the ones I used at my favorite 24 Hour Fitness.

Here are some popular workouts to try at home:

Is intermittent fasting a healthy way to lose weight?

I lost 45 lbs in 4 months by keeping it simple. Eating foods that kept my blood sugar in check, skipping dinner, doing most intermittent fasting while asleep, and lifting weights.

I tried what seemed like everything to lose weight including meatless diets and juice cleanses. 

They made me hungry as all to be damned which made them hard to stick to.

With intermittent fasting and a clean diet, I also saw my cravings go away, my knees stop hurting, and my skin get clearer. 

Nothing has worked for fat loss, appetite control, and keeping cravings in check like intermittent fasting.

Want more tips?

If you’re looking for more information on weight loss and healthy living, I’ve put together resources full of action steps, tips, and tools:

Free health and wellness goals planner printable pack

Hi! I'm Latrice

About Latrice

I was sitting at the edge of my bed in tears. My weight had crept up to 235 lbs again and the hunt for something to wear got overwhelming. But it was about more than the outfit. I just didn’t feel good and I was tired of trying to lose weight and live healthier. What did I do to lose 75 lbs after trying “everything”? Find out here.

96 Responses

  1. Hello! I have been thinking about this IF I have done all of the above diets as well lol! And keep it off for a year and boom it’s back again. I have been doing the HCG but feel so depleted after. Can you help me figure out the best fasting times I work from 8am to 5pm. I want to do most of it in my sleep lol! I know how to eat healthy. I want to also put my hubby on this as well. Thank you!

    1. Hey Misty! Thank you for your comment! And you’re welcome! With your schedule, if I was going 20 hours, I’d have my first meal at noon and then my second meal between 3 pm and 4 pm with no eating after 4 pm. That way, I’ve done most of my digesting while awake and winding down. And I can do most of the fasting while sleep and likely during the time of my day when I’ve got the most to do. Or, if I was doing 16 hours, I’d eat my first meal when I got to work and then my second meal around 3 pm. Hope this helps.

  2. Hello, it’s like your post was sent to me as a blessing. I been thinking about trying something new to lose weight. I have tired everything under the sun and thought there is nothing left to try. But, I woke up to open Pinterest and there your pictures and your store about your weight loss. I think I have found something that sounds like something I can maybe stick with. Please can you tell me is there any other ways to follow you besides Facebook because I don’t have an account on there? Also, is there any other post that shares your beginning up till now? Keep up the good work and I hope all of your followers have much success and can share their weight loss stories as well….???

    1. Hi Sherrie! Thank you so much for your lovely comment! I too tried everything under the sun before finding keto, paleo, and intermittent fasting. And you can follow me on Instagram at GeekyTricee. I haven’t been posting their lately, but will be getting back on IG very soon. And I do have a YouTube video that documents my journey from the beginning ( that I’ll be sharing here on the blog soon, but you can check it out before then at that link.

  3. I enjoyed reading your post. I have been IF for 3 weeks. I didn’t eat the healthiest at first but now I am a little more conscious. I plan on eating mainly fruit and veggies because I want to be healthy along with losing weight. It was encouraging to read your post. Thanks again.

    1. Thanks Corissia! I’m happy you’ve found my post encouraging. 🙂 It’s cool you found a method of getting started with IF that worked best to get you there.

  4. I have been trying IF for a few weeks. I do it on most days (fell off for a couple of days this weekend), and for the most part I cook Whole30/low carb recipes. We avoid dairy at our house, but I do occasionally have some with a salad. Anyway, I’ve put on over 30 pounds since developing Rheumatoid Arthritis and going on some medications for that. I got depressed a bit, stopped exercising, and gave in to my old eating habits. I can’t blame all the weight gain on the meds. I’ve lost about 18 pounds since toying around with IF but still have a good 50-60 more I could stand to lose. Because of my work schedule, I find fasting between 7pm and 11am to work best for me. My husband has started doing this same schedule over the past week. Anyway, I just wanted to say thank you for sharing your experience as it encourages me to stick with IF.

    1. Hey Mandy, you’re welcome and thank you for sharing your experience with me! I’m happy you find my story encouraging. Your’s is also encouraging to me as I’ve too gained and had to work my way back on it.

  5. Hey! I’m very interested in this sort of fasting. I’m doing weight watchers and a connected mentioned it in a post she made and I’m curious to how this would affect me since I’m a breastfeeding mom? Will it effect my milk supply? Will it be ok on my body? Thank you so much!

    1. Hey Marie! Thanks for your question! I’m not sure about intermittent fasting while breastfeeding. I personally don’t have children, but after doing a quick search I’ve seen a couple of articles and videos say it’s fine with the proper prep, nutrition, and routine. Please check out YouTube and Google on the topic and ask your physician.

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Welcome, I'm Latricia!

We’re asking questions and doing things differently while we explore women’s wellness, self-care, and lifestyle topics. Learning to take better care of ourselves, stop self-neglect, and achieve our glow up goals.  

I’m working on my “that girl” goals too. Doing research, gathering resources, experimenting, and reporting back here. Find out more here

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