The laziest way to burn more fat in just 14 hours than most people do in a week of regular dieting is…

With intermittent fasting & When you do intermittent fasting…

4 reasons why fasting 14+ hours per day will help you burn fat faster than the average diet

1. Intermittent fasting forces your body to burn more fat

Intermittent Fasting forces your body to  burn fat

After you eat a meal your blood sugar rises and your blood sugar (along with the stored carbs/glycogen in your body) is the energy or calories your body uses or burns to keep you alive, functioning properly and to do all your daily activities but…

Your body fat is just the accumulation of all the excess calories you overate so every time you eat too much…

The less blood sugar you have in your body = The more fat you will burnJohn Rowley, Wellness Director for the International Sports Science Association

Imagine how fast you'll lose fat combining Intermittent Fasting with a weight loss diet & exercise plan

2. Intermittent Fasting increases your energy & metabolism because…

As your blood sugar or energy levels gets lower & lower as you fast…

3. Intermittent Fasting naturally increases HGH (Human Growth Hormone)

Fasting also increases your metabolism by releasing more HGH &…

4. Intermittent Fasting eventually eliminates your hunger & cravings so…

Fasting reduces cravings

This will absolutely cause you to lose weight faster because you'll end up eating less due to less hunger & cravings and when you first start intermittent fasting…

7 Intermittent Fasting Tips

1. How to start intermittent fasting

2. Best way to schedule your daily fast

Here's an example intermittent fasting schedule over a 24 hour period where you fast for 16 hours and eat over an 8 hour period…

Click to reveal more
example intermittent fasting schedules

But you can schedule your intermittent fasting anyway you want as long as you're fasting 14-to-20 hours and feasting 4-to-10 hours per day.

3. Eat whenever you want during your 4-to-10 hour feasting period

Usually most diets tell you…

The only change you'll have to make is when you eat so you can still stick to your diet but you need to eat everything you're supposed to in that 4-to-10 hour period and generally…

4. Dealing with hunger & cravings

See tip #4 here again but…

5. You can drink water and maybe coffee & green tea because…

The reason why intermittent fasting works is because it FORCES your body to burn more fat by lowering your blood sugar/insulin levels by NOT EATING anything for 14-to-20 hours so…

6. Do a workout(s) while fasting

When your blood sugar, stored carbs/glycogen & insulin levels are lower from fasting you'll naturally burn more fat for energy (without any extra dieting or exercise) so guess what happens when you exercise while you're fasting…

7. Watch Intermittent Fasting 101 (If you hate reading)

Intermittent Fasting Works!

Lost 33 Lbs. Intermittent Fasting

This is the change in 101 days!!!! 33 pounds down! It's a result of eating completely clean, doing intermittent fasting (for the most part) and working out 4-6 days a week

Kim G

From 220-to-145 in 10 months

I want to say thanks! I have struggled with my weight all my life, and I am 28. I am not stupid and completed my homework before trying intermittent fasting. I started by getting to one meal a day within the first month and by month two I was calorie counting to try to keep that one meal at 1500-1700 calories.

Basically, I am a 28 year old male 5' 7" in height that started 10 months ago in December weighing 220 pounds. Today, exactly 10 months later I weigh 145 pounds. I have lost 75 pounds!!!

I have had full blood work done and I am now normal on every test and I have been yanked off my blood pressure medicine.

Thanks for all your help!

Intermittent Fasting for a smaller waist

I just want to thank u for I have loss 25lbs following the intermittent fasting and HIIT. I am soo wishing I can meet you to thank you in person. All I can say is wow is this really me.

Edda Pollard

My Lower Tummy Went Away

Update: after doing intermittent fasting for a week, my lower tummy is finally disappearing. I think this was exactly what I needed to get over that hump I reached. I had a permanent bloated belly - LOL

Yadira Garcia Sanchez

She lost 28 Lbs. Intermittent Fasting…

I just want to say thank you for doing your website! You have helped me so much and I wanted to share my progress with you from intermittent fasting and a diet of 1800 cal a day. I started at 179lbs & now weigh 151lbsI think I have finally found a life plan that fits with my lifestyle!

Thank you
Ursula G

7 More benefits of intermittent fasting…

  1. Decreases your chances of getting cancer risk.
  2. You're less likely to become diabetic.
  3. Improves your cognitive function.
  4. You're less likely to suffer from cardiovascular disease.
  5. Reduces inflammation.
  6. Helps you live longer
  7. Protects you from the effects of Alzheimer's & Parkinson's diseases.

2 reasons intermittent fasting may not be for you

1. Your lifestyle or…

Your current schedule, situation, stress or a wide variety of reasons may not allow you to get into the habit of fasting 14+ hours a day and…

If this is the case for you and you really want to use intermittent fasting then you need to find a way to make fasting fit your schedule or…

You'll simple need to use one of these other fat loss plans

2. You have trouble gaining muscle or…

You're known as a 'Hardgainer' who needs to eat more than 2500 calories a day to gain muscle mass and in this case…

Trying to eat 2500, 3000 or more than 3500 calories in a short 4-to-10 period may be difficult for you (that is unless you use shakes & MRPs)

You may also want to see…

Back to Top

1-30 of 1102 Comments

Hello, I'm doing the 22lbs in 23 days 4step diet and exercise plan but I've decided to try the fasting as well. When fasting, do I still eat the fruit and/or veggies before each meal? Thanks in advance! :)

April 28, 2015


Hi I'm 49kg 4"7. Vegetarian girl, no eggs no fish. I eat clean and drink 2-3liters a day and clean bowls every morning.

My body is fine except I have a huge belly- I get asked if I'm pregnant that's how bad!

Please help get rid of the fat on my belly. Ideal weight 43-45kg. Thanks a lot.

April 25, 2015


If im active can i get more than 2000 cals?

I'm 5'4 130 lbs and I'm 19

April 18, 2015

Adrian Bryant

possibly but you will only know if you try and increase your activity

April 19, 2015


Hey Adrian!

Im 5'5 and 19 years old and my cals to maintain is 2300-2200 but my question is can I have a cheat day every weekend or every 6 days?

I know ONE day wouldn't hurt my dream but if I do it every weekend will I not gain weight?

Please Reply ! Thank you

April 18, 2015

Adrian Bryant

when you say cheat do you mean eating unhealthy foods or eating over 2300 calories?

April 19, 2015


Hello Adrian. Im 5'10" and 245. I'm not fat and useless, I work out and consider myself something of fit. I want to get to 200 or 210. I work 3rd shift from 12-8. Everyday I get home around 9:30a.m, then I go swim and get back home at 1 or 2. Some days I also workout with a friend from 5:30 to 8 p.m. Any help?

April 17, 2015

Adrian Bryant

you can use this workout and this diet with intermittent fasting if you want

April 17, 2015


Hi , i did a 18 hour fast. Then i ate. I didnt eat much and i cannot tell you how many calories,it was homemade and i didnt make it... my question is, if i do this everyday and work my way up to 20+ hours. Will i lose weight?

April 13, 2015

Adrian Bryant

of course you will

April 13, 2015


Yay. Lol. Im going to sub cooked foods fruit on my journey. Thank you so much.

April 14, 2015


Hey Adrian im 40 and im at 196pounds. My goal is to lose fat but build muscle. I have a decent amount of muscle now. Been on the fasting for 6 weeks but still at same weight. I follow a calorie deficit at 1600. Workout out 3x a week combination of strength and 25minutes of T25 cardio. I also eat clean lean proteins,low complex carbs some veggies at 2 to 3 meals in 8hrs. I"m somewhat lean but with stubborn belly and love handles. My protein intake daily is around 120-180, Carbs 140, Fat 40. Im just confused on why Im still at same weight and not losing it. Please help tips appreciated. I also follow MYfitnesspal calculations. Thank you.

April 07, 2015


Yea im eating 1600 calorie deficit lose some weight.

April 08, 2015


No im not eating back the calories. I eat the same 1600 calorie deficit everyday including workout days. Am i supposed to eat back calories i burned some articles say yes but im skeptic about that.

April 08, 2015

Adrian Bryant

no, do not eat back your exercise calories

April 09, 2015


Hello .

Is it okay to over eat every weekend on a Sunday which is every 7 or 6 days? I most likely eat 2000 or 2300 to main weight

April 04, 2015

Adrian Bryant

one day should not hurt your progress

April 05, 2015

Eric gomez

Yo adrian!

Thank you for helping me reach my weight loss goals but I still don't know how much I am supposed to eat to MAINTAIN weight..

I'm 5'6/5'5
And I'm 19 and weight about 135 and my activity level is somewhat active

Like how much should I eat to maintain 2100? 2300?

April 03, 2015

Adrian Bryant

start off with that range of 2000-to-2500 and go thru some trial and error to see the exact amount you need to eat to maintain your weight

April 04, 2015


hi I have a question plz I haven't ate anything since 11pm no I'm trying to lose weight so I'm thinking the next day around 3-4 I'll have an activa Greek yougrt nd lemon water is that ok?

April 01, 2015

Adrian Bryant

it does not matter WHAT you eat for weight loss as long as you dont eat too much

April 02, 2015


I did intermittent fasting for 3 years and lost over 50 lbs. I went off every weekend. I noticed while I did the fasting that I was very tired and after I ate at night, I crashed. I literally fell asleep. Can you tell me what I was doing wrong? I am ready to get back on, but want to make sure I do this right. By the way, when I did it before, I only ate at night, one meal and sometimes dessert after. That's it - all day - except on weekends. Thanjks

April 01, 2015

Adrian Bryant

you did nothing wrong but you may want to eat healthier foods to keep you more energized

April 01, 2015


Hi adrian please help me out!

I'm about to be 19 in a month and my height is 5'5 or 5'6 and weight about 130..

But my question is how come my weight is 135 when my weight is supposed to be 130??

I achieved my weight loss goal and now trying to maintain my weight. On myfitnesspal I put my height and weight and age and they pick the right amount calories I should eat to maintain my weight which is 2300 but how come my weight is high when I do even eat over 2500!?

And my activity level is some what active.

I ussaully weigh myself every saturday

April 01, 2015

Adrian Bryant

you will have to go thru trial and error to see which calorie number helps you maintain your weight

April 01, 2015


I'm just startinv and really excited about trying this, nothing has ever worked before so I'm just hoping that this is for me. I'm fasting 20-22 hrs. W/4 hr eating meal WINDOW then 20-22 hour fast starts again, anything wrong with this? Hopefully to see awesome results, and I walk daily. Do you have any suggestions to speed up my results?

April 01, 2015

Adrian Bryant

this is good but if just starting out i would start off with 14 hour and work up to 16-20

April 01, 2015


hello Adrian,
I am 21 yrs, 5'2, 129 lbs trying to loose 20 pounds within 2 months. Its my 3rd day doing IF 14-16 hrs. I am also tracking my cal which is below 1200. I do elliptical workout 4 days a week or at least jumping jacks, and others for body toning.

what else should I do to make the process work better? any other things should I start doing to reach my goals within that time ? It would be helpful if I get some feedback

Thanks !


March 28, 2015 en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for / Become a contributor
© 1996-2013