Intermittent fasting for weight loss? Image of a clock on a plate with cutlery and a tape measure

Does Intermittent Fasting Work for Weight Loss?

calorie deficit calorie intake diet dieting fad diet fat loss how to diet weight loss May 05, 2023

Let's talk about a hot topic that a lot of people are experimenting with in order to lose weight—intermittent fasting!

Before we get into what intermittent fasting is, we want to mention that there is never a one-size-fits-all approach to nutrition or fitness. What works for one individual may not work for you (which is why we stand by coaching practices that are 100% individualized!)

What’s most important when you’re on a health and fitness journey is figuring out what is sustainable for you and your lifestyle. 


What is Intermittent Fasting?


Intermittent fasting is more accurately called time-restricted-feeding. It means you’re eating only during a certain window of time within the day. 

Usually, with intermittent fasting, that period of eating is only 6-8 hours a day, and you spend the remaining 16-18 hours in a fasted state. 

Many people think of intermittent fasting as a diet; however, it’s really not a diet in the traditional sense. 

Typically, diets are determined by certain “rules (e.g. eat X amount of calories or cut out carbs), whereas intermittent fasting is not. It just looks at when you eat.

Regardless of whether intermittent fasting is technically a diet, what you likely want to know is does intermittent fasting work for weight loss and is intermittent fasting an efficient way to lose weight.

You may have heard people on social media talking about how great intermittent fasting is, and now you want to know if it actually works. 


Intermittent Fasting for Weight Loss


The short of it? 

Intermittent fasting is not the solution to sustainable fat loss for most people. 

One of the main reasons people see success with intermittent fasting is that when you condense the total volume of calories that you were eating previously in, say, a 12-hour window into just 4-8 hours, naturally, you begin to eat a little less.

It's pretty hard to eat 2500 calories in a 4-hour window, but it’s pretty easy to eat that many calories in a 12hr window. For that reason, intermittent fasting creates a natural decrease in caloric intake, which then results in weight loss.

It’s also important to note that there’s a difference between WEIGHT LOSS and FAT LOSS. I assume what you’re really looking for is to lose fat, specifically. 

Ultimately, the effectiveness of intermittent fasting will depend on a variety of individual factors, including adherence, overall diet quality (macro and nutrient composition), and physical activity levels. 

Like any other diet approach, it's important to prioritize whole, nutrient-dense foods and listen to your body's hunger and fullness cues. And most importantly, prioritize a method that is sustainable for you


Weight Loss Help


We understand what you’re going through if you feel like you’ve tried every diet out there and still haven’t seen results, and maybe you read this blog post hoping to learn that intermittent fasting is the secret to losing weight.

Unfortunately, there is no secret to losing weight. 

Different approaches work for different people. 

But that doesn’t mean you can’t develop healthy habits and fall in love with how you look and feel! And it doesn’t mean you can’t try intermittent fasting, too! 

You just want to make sure the protocols you’re trying are the best fit for your goals and lifestyle.

At KJO Coaching, we specialize in helping high-achieving women like you reach their fitness goals by taking a customized approach that considers their lifestyle and goals. 

We help you prioritize your health, fitness, wellness, and mindset so you can spend less time worrying about what to eat or how to get enough workouts in.

Click here if you want a sustainable approach to fitness so you can achieve long-term results. Our stellar team of coaches would be happy to help you along on your fitness journey. 


You can even get started on improving your health before you start working with a coach!

Check out our FREE self-sabotage workshop to learn the why behind your cravings, all-or-nothing thinking, and other psychological barriers that are preventing you from reaching your health and fitness goals. 

Click here to get started for free today!

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Hi, I'm Kasey!

I coach, mentor, write, and teach with one main focus: Build strong bodies and healthy lifestyles, starting with your mindset.


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