If you’re reading this post right now, at least one of the following is true. Either a) you’ve been intermittent fasting for a while and want to learn how to burn more fat, b) you’ve never heard of intermittent fasting before and are wondering what it’s all about, or c) you just want to lose weight by any means possible.
Well, I’ve got great news for you, my friend!
Wherever you are on your weight loss or intermittent fasting journey, this post will help you out!
Today you’re going to learn all about how to lose weight so much faster and burn even more fat than you thought you could, with intermittent fasting.
What Is Intermittent Fasting?
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Just in case you don’t already know, intermittent fasting is one of the most popular weight loss lifestyle changes in recent years.
In a nutshell, it works by restricting what you eat rather than when you eat.
As such, calling intermittent fasting a “diet” is a misnomer. You can technically eat whatever you want – as long as you do it within a particular window.
The most common fasting schedule is 16/8. Meaning you’d fast for 16 hours of the day and consume all your food for the day within an 8-hour window. Typically, this means skipping breakfast and eating only between the hours of noon and 8 at night.
Some people fast longer or shorter, however.
I’ve had success with fasting for just 12 hours. Some people fast for up to 20 or more per day.
Intermittent fasting generally works great for people who don’t want the restrictive nature of elimination diets and prefer to enjoy all the foods they like while still losing weight.
Intermittent Fasting + Lifestyle Changes Burns Fat Faster
So, being 100% honest, intermittent fasting really does work!
Over the years I’ve struggled so much with my weight. It was downright depressing!
Intermittent fasting really is the only thing that really helped me make long-term, sustainable change while avoiding feeling deprived.
But it’s not just intermittent fasting that will really help you burn fat and keep it off.
It’s really a combination of intermittent fasting with modifications to diet, exercise, and lifestyle that help you get from point A to point B.
So, if you want to burn more fat every day, then these are the five most effective ways to do it!
1- Twenty Minutes of Exercise Is All It Takes
Indeed, one of the most significant benefits of intermittent fasting for weight loss is that you can burn fat just by restricting your feeding window alone.
But you will burn more fat and lose more weight if you add in some regular exercise.
If you struggle to find time to exercise, then you have to change your priorities.
You can still tackle cooking, cleaning, work, and other chores and find time to exercise if you put your mind to it
You don’t need a four-hour workout to burn fat!
All you need is twenty minutes or so.
The benefit from intermittent fasting is that if you play your cards right, you’re already doing the most important part – restricting calories.
If you can commit to just twenty minutes of moderate exercise a few times a week, you’ll give yourself so much of a boost!
You can even do quick workouts at home!
Click here to try this 9-minute workout twice and see for yourself how great a workout it is!
2- Eat More Protein To Burn Fat While Fasting
Exercise alone is not enough to ensure your body is burning fat – your diet also plays a role. More to the point, protein. It’s what helps you build the lean muscle that will keep you strong and healthy.
You lose muscle and gain fat as you grow older so, this alters your protein needs.
If you’re in your 30s, then you should eat around 50 grams of protein each day.
If you’re in your 40s, then 60 grams is your goal.
To put that in context, a six-ounce portion of lean chicken breast or tuna will provide you with around 45 grams of protein.
3- Eat Whole Foods To Burn Fat Fasting
The best way to make sure you nourish your body during your feeding window, whether you’re fasting for 12 hours, 16 hours, 20 or more, is to eat whole foods.
Whole foods are those who are as close to their natural state as possible.
So, for example, opt for an entire apple rather than processed apple juice.
Eat whole grains like oats, rice, and barley – avoid processed carbs like pasta and bread (especially the kind that has enriched flour… that is the devil!)
4- Increase Fiber Intake To Feel Fuller For Longer
High-fiber diets support several health markers, including heart health.
However, it is also an essential aspect of burning fat.
Fiber allows your body to pull fat from storage, to slow insulin release, and it helps you feel fuller for longer. This comes in handy for getting you through fasting windows!
As an added bonus, if you’re a volume eater (like me!), you’ll find that you get that full feeling of satisfaction much more quickly when you eat more fiber.
This way, you’ll consume fewer calories while burning more fat.
Vegetables like kale, broccoli, and spinach are great for fiber.
5- Zero or Low-Calorie Snacks
One of the things you should be most mindful of is snacking too much during your feeding window.
It’s one of the biggest mistakes people make while fasting.
You think since you’re only eating within an eight-hour window that you can eat as much as you want during that time.
The thing is, it’s still possible to go way overboard and wind up gaining weight while eating less.
If you can, it’s best to restrict your eating only to full meals.
That’s also best for that full feeling of satisfaction.
BUT (and there’s always a but), if you must snack, snack responsibly!
Try healthy zero-calorie or low-calorie snack substitutes for junk food to get you through to your big meals.
Opt for carrot sticks dipped in a healthy dressing rather than a bag of potato chips or french fries.
Choose jello over cookies or cake.
These things may seem trivial, but it’s a marathon, not a sprint.
What you want is to make small changes that add up over time.
That’s what’s worked for me, and I think it’ll work for you too!
Become An Intermittent Fasting Fat-Burning Machine
There are a variety of ways you can increase your ability to burn fat while intermittent fasting.
The five suggestions above are just a few of the best options.
You need to commit to a healthy diet, regular exercise, and understand that intermittent fasting is only one piece of achieving and maintaining a healthy weight.
It’s not a fad diet – it’s a lifestyle.
I hope these tips help you achieve the body you crave and deserve.
12-Week Intermittent Fasting Fitness Planner
Though you don’t have to count calories, you WILL want to track your fasting hours, workouts, and take notes on how you’re feeling, what’s working and what’s not.
I personally found many fitness planners that would track one thing but not the other, as they weren’t geared specifically toward intermittent fasting.
Frustrated, I chose to create the perfect intermittent fasting planner to suit my needs, and it’s available on Amazon Prime if you’d like to grab a copy of your own!
It has everything you need to get started losing weight with intermittent fasting, including a place to track your measurements, 12 weeks of sheets to log your daily fasting hours, pages to track your strength training and cardio workouts each day, space for notes, and a slot for before and after pictures.
Plus, it’s small enough to fit in your purse or gym bag.
It really has been the perfect solution for me, and I use it every day to stay on top of my goals. It’s helped me stay focused and organized – which is so important on this weight loss journey.
Save This To Your Fasting Board On Pinterest!
Read These Intermittent Fasting Weight Loss Ideas Next:
- 7 Ways To Boost Your Metabolism While Intermittent Fasting
- 8 Things To Expect In Your First Week Intermittent Fasting
- 5 Reasons Why Intermittent Fasting Sucks (And What To Do About It)