Updated: Jan 19, 2022
If you're looking to achieve a weight loss goal with Intermittent Fasting, you're probably curious on what type of progress you can expect. In other words, how much weight can you actually lose in a month with Intermittent Fasting?
Today, I'm breaking down the details on what you can expect in your first month of Intermittent Fasting!
How Much Weight Can You Lose In A Month With Intermittent Fasting?
A 2020 scientific review of Intermittent Fasting provided a ton of great information for us to sift through in order to determine how much weight loss can be achieved through Intermittent Fasting.
In one study, obese individuals who were 65 years or older lost an average of 2.2% of their original body weight in just 4 weeks of Intermittent Fasting for 16 hours per day.(1) To put this into perspective, if one of the obese individuals weighs 200 pounds, then this is about 4.5 pounds, or a little over 1 pound per week. Considering most people assume weight loss becomes near impossible the older we get, this is a substantial amount of weight loss in just 4 weeks.
Another study with obese type 2 diabetics lost about 1.4% of their original body weight in just 2 weeks of Intermittent Fasting for an average of a little over 16 hours per day.(1) Using the same 200 pound example, this comes in at 2.8 pounds, or about 1.4 pounds per week.
These studies utilized Intermittent Fasting (usually with a 16 hour window), but did not address the meals eaten within the eating window. Combining Intermittent Fasting with foods that are designed to help the body more easily shift back into fat burning, aka lipolysis, can further aid in amplifying weight loss results.
For example, there's Ron who lost over 70 pounds in 6 months by pairing Intermittent Fasting with fat burning and satiating meals from the Complete Intermittent Fasting Bundle. This amounts to nearly 3 pounds per week on average.
Pssst - wondering what type of fasting is best for your goals? Click below for my free Intermittent Fasting Schedule quiz to find out!
In fact, if you find that you aren't losing weight with Intermittent Fasting or even gaining weight, then you very likely are consuming the wrong types of foods during your eating window that are actively working against your weight loss goal.
You can check out my video below for common mistakes many people make with Intermittent Fasting that causes them to gain weight.
How Do You Get Started With Intermittent Fasting?
The most important place to get started with Intermittent Fasting is determining what your fasting schedule will be. Don't be fooled into using the same 12pm-8pm window that many people use. This is a great option, but it doesn't work for everyone. In order to determine exactly how long you should fast and how many times you should eat during your eating window to support your goals, I highly recommend you check out my free Intermittent Fasting Quiz HERE. This will help pinpoint what type of fast may work best for your weight loss or wellness goal so that you can get started with Intermittent Fasting.
Once you have your fasting window sorted, now it's time to determine what type of meals you'll be eating. If you're looking to achieve a weight loss goal, I highly recommend checking out the Complete Intermittent Fasting Bundle for the details on how to create meals that support your goals (just like Ron's!). But to get you started, you can grab a free break-fast smoothie recipe HERE.
I can't wait for you to get started on your Intermittent Fasting journey!
Jump start your goals with the Complete Intermittent Fasting Program! Get 7 weeks of meal-by-meal planning and the step-by-step details on how to achieve your weight loss and wellness goals!
Head over HERE to get started!
Autumn Elle Nutrition