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Why Intermittent Fasting?
For more detail on the background, check out either of those two posts.
I’m giving it a shot for the month of May 2018 and for funsies and accountability have chosen to share my results on the blog.
Here’s update #3.
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Week 3 Intermittent Fasting Weight Loss Plan
I went into week three with the goal of mimicking week 2. I wanted to continue the 16:8 plan, walk/jog 2 miles most days and do a little resistance training with these bad boys a couple nights during the week. The previous 2 weeks I didn’t miss a single day of fasting, and week 3 was no different. I crushed it!
Intermittent Fasting 3 Weeks Results
Starting weight: 169.0 | Ending weight: 167.2 | Weight lost: 1.8 lbs
Starting body fat %: 36.6% | Ending body fat %: 36.1% | Body fat % lost: 0.5%
Total intermittent fasting weight loss results:
Starting weight: 176.6 | Ending weight: 167.2 | Total weight lost: 9.4lbs
Starting body fat %: 38.8% | Ending body fat %: 36.1% | Total body fat % lost: 2.7%
My Experience Intermittent Fasting Week 3
General Observations – 3 Weeks Intermittent Fasting
This week was probably the most uneventful with intermittent fasting, but I think this is a GOOD thing. The newness and excitement wore completely off.
I got a little sick for a couple days and didn’t exercise or focus as much as I wanted. I began to obsess less over what hour I was on, didn’t track any calories or eat particularly clean.
And I even FINALLY allowed myself a sugary treat! The family and I went to the pier and ate churros. What was amazing is that it wasn’t a craving. And I haven’t had any additional sugar since.
This is pure magic because I could literally put away an entire box of candy without issue. I feel like my sugar addiction has truly been cured. Over 3 weeks with only one sugary treat and zero cravings? Eureeka!
I really like the “blahness” of this week. Usually, with a new diet or fitness program, I’m super excited in the beginning.
When week 3 or 4 hits and I lose steam, or life happens, it’s so easy to fall completely off. With this, there’s literally only ONE requirement — don’t eat for at least 16 hours.
Everything else is extra.
Meaning with very little effort I stayed on target. That’s really important to me for sustainability.
Exercise – 3 Weeks Intermittent Fasting
Like I said, my activity plummeted hard this week. I didn’t go to the gym at all, and only jogged/ran outside 2 days (maybe 3). I only also lifted weights exactly once, for 22 minutes.
Diet – 3 Weeks Intermittent Fasting
My diet was whatever too. I ate salads most days but went to the pier on the beach and ate shrimp, potatoes, garlic bread, fries and churros one day too! Thoroughly enjoyable. I was happy to not really track or care this week!
Benefits Of Intermittent Fasting 3 Weeks
- Sugar cravings zero: I think this is the biggest takeaway and probably will remain so
- I still lost weight: With zero effort on my part, I still lost as much weight as I would have with a “normal” diet plan with working out hard
- Fasting is way easier than ever: As you can see in the above image, I’m hitting super long stretches before eating. This is by accident. Just not as hungry!
- Proof that it’s sustainable: If literally ALL I have to do at the very least is just not eat, I’m convinced it’s going to work for the long-haul. Most of the time I have the energy to work out and eat clean. But it’s nice to know that if I don’t, I’m still good. By contrast with low-carb dieting you lose weight but if you come off low carb for a week you start to gain almost immediately. No thanks.
Week 4 Intermittent Fasting Weight Loss Plan
It’s the home stretch already and I can’t believe it! I’m not gonna lie — doing this publicly makes me want to go hard and maximize my results, so I think I’m going to go apeshit lol.
Now that I’m over my cold and had a week of taking it easy, I feel pretty rested and revved up.
I do want to get back on my weight lifting. Having lost almost 10lbs I see a noticeable difference and think maybe with less fluff covering the muscles, sculpting will be more rewarding now.
So I want to do a bit more of that. Running also! I’d like to increase my speed and mileage.
For diet, I’m not so sure I want to change anything. I mean I’m fasting so long that I’ve pretty much made it to where I eat once a day. For the most part, I still crave fruits, veggies, and lean meats, so I’m just going to eat what I want.
I don’t think I’m in danger of overeating at all at this point. On a caloric basis, if I’m running 2-4 miles plus lifting weights and only eating one meal, it will be really hard to eat more calories than I’m burning in a day in one sitting.
So… no more calorie counting. Just responsible eating!
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- 3 Reasons Why I Lost More Weight Intermittent Fasting 12 Hours Than 16
- Intermittent Fasting 12 Hours – Week 1 Results
- Intermittent Fasting 12 Hours: Week 2 Before & After Results!