Stay Motivated When Not Losing Weight Intermittent Fasting

Stay Motivated When Not Losing Weight Intermittent Fasting

So you made it through your first week of intermittent fasting, but you’re not seeing weight loss …or even worse you’ve gained weight?

The first week or two is not always the time you begin to see fat loss. I sometimes actually see the scale go up. There a few reasons for this. But I’ll save that for a later post. Just know that it’s normal. Week 3 or 4 is usually the beginning of fat loss, but from that point it’s usually steady.

Or maybe you’re just in a slump not seeing the results you once were. There are things you can do when this happens too. But that’s not in this post either. I simply want to give you some ways to stay motivated when you aren’t getting the results you want or as fast as you want while intermittent fasting.

So How to Stay Motivated?

Here is what helps me. First, I focus on how intermittent fasting is helping me in ways other than weight loss.

Oooooh…I Get a Good Feeling

(Some Etta in case you needed it) I feel amazing in the mornings when I’m fasting: creative, energetic, sharp. I have 3 little girls all under age 4 that need me to be at my best. Fasting is a time that I can clean, write, play, organize, pray, etc. all at my best. I usually time my break-fast meal to the time when they are usually winding down.

Not that breaking the fast turns me into a sloth or anything. I feel a different kind of energy that comes from eating and satiety. It’s just that the end of the fast is a time of heightened energy, euphoria, alertness, and creativity. I like to give this to my girls at the time they need it most.

Focus on this feeling to keep you motivated when weight loss is not happening. Think about all you are getting done, how it’s helping you at work, in life, etc.

Building Discipline & Self-control

Every day that I successfully fast, I feel accomplished and that my self-control is strengthening. I use this success as momentum to keep going. When I want to quit because maybe I’m not seeing the results I want, I think about the way I will feel around 1PM when I’ve stuck to my break fast time. Or how I will feel at the end of the day, when I’ve completed my eating window.

Another day that I tell myself “No” (or actually “Wait”) is a day that I build discipline. Discipline is a lost virtue these days. It carries over to many areas of life. Discipline isn’t something you can measure on a scale, but eventually it will show up there. And self-control & discipline will drive you to lasting weight loss and body transformation.

When you are not seeing weight loss results, think about the self-control and discipline that you are building each day. Every day that you work your discipline muscle, it is getting bigger & stronger! Fasting (among other things) will get easier with a bigger muscle.

Get Inspired by Others

It will work. Stay motivated by researching how IF has worked for others. Look at before & afters, YouTube videos or books by other if’ers. Intermittent Fasting has worked extremely well for many not just for weight loss.

You can also connect to others via Facebook groups, forums, etc. there’s a link to my women’s intermittent fasting Facebook group here. There are also other Facebook IF groups. And there are forums such as this forum. Sometimes the support and encouragement of others can keep you motivated in a weight loss slump.

Even More Benefits

The fasting process isn’t just about weight loss. Look into the other benefits that are happening as you delay eating. Longevity, brain health, detoxification, blood sugar regulation, body composition change… There are many benefits that don’t involve weight loss.

When you aren’t losing fat, think about one  or more of these other benefits that are important to you. A good site that talks about intermittent fasting benefits is Dr. Mercola. I always feel very motivated after reading a few of his articles on IF.  Here’s one:

How Are You Measuring Weight Loss?

Intermittent Fasting (especially combined with HIIT workouts) causes me to lose weight in a way different than I ever have before. It’s so much better. But sometimes the scale doesn’t perform the way it used to in my 6-meals-a-day-distance-running days. I don’t just get skinny, smaller pant size, and lower numbers on the scale. My body actually transforms.

This is why I highly recommend using before and after photos.  Not only will these motivate you, but they can be used for later motivation when you are going through a slump. And they will inspire others. Seeing my progress over the years has kept me coming back to IF after each pregnancy and motivates me to keep going.

Strengthen Your Soul

In Conclusion…These are the different motivators for me that keep me on track when discouragement tries to seep in. I will also say that prayer, scripture, and meditation are tools in my arsenal. I find that strengthening my soul and keeping in focus what is most important to me helps to motivate in many ways. A healthy soul is able to conquer cravings and love myself through a PROCESS.

And remember that. It IS a process. There will be good days and bad days. But you are working on making yourself better, stronger, and enjoying this journey of life. Have fun with it and be easy on yourself. Volume Pills


Grace & peace,





  1. I’m glad I read this post this morning. I just weighed myself, and was disappointed that there didn’t seem to be any change in my weight. I only weigh myself once a week, since I don’t want to be obsessive about my weight loss, but there’s still the expectation that there’d be loss when I actually do. Reading this post reassured me and encouraged me to keep at it. I’ve only been doing IF for about 2.5 weeks, but everything else I’ve read suggests that weight loss is almost immediate (you’d see results within the first week). I’m glad to know that it’s normal for it to take a little longer.

  2. Hi Runholy inspired by ur experience I am trying IF since a week and a half but i have gained weight so far….wht is the reason?

  3. Thank you so much for this article, Lauren. I just started IF 7 days ago. I am vegan for Lent and hv been exercising every day. When I didn’t see the scale budge, I felt dejected. Then I saw your article! Thank you! I will soldier on!

  4. Thank you so much for this post!!! I am having such a hard time and it’s been 4 weeks but no bidge on the scale. ? I don’t know what I am doing wrong.

    1. Results seem to come in spurts for me. Just hang in there, and the results will come. Research all the benefits that fasting is giving your body other than weight loss also. This helps me through when I’m not seeing results in that area.

  5. I am so grateful I came across this post. I too am two weeks into the 16:8, and have gained. I am eating salads and healthy and in calorie deficit and go to the gym 5 days a week. I hope I can see a change soon.

  6. This post gives me hope! I’ve been fasting for about two weeks now, eating healthy and exercising at lest 4 times a week and still no change on the scale. I hope it will kick in soon.

  7. I’ve been doing IF for about a week and a half, I saw immediate results of 8 lbs down my first week, but I was disappointed to see I’m almost a pound heavier than I was two days ago. I’m keeping my caloric range, I hope it keeps going down. 🙁 This is by far the most sustainable way of weight loss I’ve ever tried so I hope it actually works.

    1. Hi Merry,

      I am in the same exact boat! 2 weeks on IF, lost 5 lbs the first week, gained 2 lbs this week! Almost cried at the scale because I know I was doing everything right. Did the weight start dropping for you again after that second week halt?

      1. Yes! Your body adjust, and your hunger disappears. It all has to do with hormones though. So women, as with most things in life, have to be more flexible than men. Play around with your fasting/eating window lengths until you have what works for you. Also adjust your type of workouts, and even the number of days you are doing IF.

  8. Hi
    I am obese (138 kg) and am doing IF as other diets have not worked I do the warrior 20/4. ai havent lost a dot of weight even though im almost 2 weeks in. I jist exoected that because im so large i would weight rapidly…in the 1st week. Ive been so dejected. Your post has helped me tremendously. Im gping to keep going. Thank you

  9. Hi
    I am obese (138 kg) and am doing IF as other diets have not worked forme. I do the warrior 20/4. I havent lost a dot of weight even though im almost 2 weeks in. I just expected that because im so large i would lose weight rapidly…from the 1st week. Ive been so dejected. Your post has helped me tremendously. Im going to keep going. Thank you.

    1. You’re welcome. How’s it going? IF has other benefits too–like freedom from food addiction, cravings, and being obsessed with food in general.

  10. I know this is an older post, but wanted to comment anyway. I’m 4 weeks in, and don’t see any change yet. ☹ But I’ve read that it can take up to six weeks to start seeing a change. I’m definitely in a calorie deficit, so I know that’s not my problem. Just gonna keep on keepin’ on.

    1. Six weeks seems like a long time. When was the last time you changed your workout routine? Seems counter productive, but if you are doing intense workouts, I would change it to yoga, walking, then some strength training a couple days a week.

  11. I truly appreciate this post. Please help me though. Today is Day 13 of 20:4 intermittent fast, low fat vegan, 1100 – 1300 calories daily and the scale hasn’t budged. I had one oily “cheat” meal yesterday. Otherwise I have been sticking to eating clean. I am concerned because I feel heavier and I am getting lethargic

    1. I would give it at least 3 weeks. At that point I would check blood work/hormones. For women, unfortunately IF is not a solution that works for everyone.

  12. I echo the others, I know this is an old post but I am SO glad I found it. I am (slightly) obsessed with the dang scale. I have been doing IF for almost 4 weeks now, I saw a BIG drop about a week ago but now am back up. I have actually stuck to this – counting calories and not breaking my fast – better than a LOT of diets, and I have done a lot. My hubs says he can see a big difference, but those dang numbers!! I will keep powering thru and believe it will happen. I do enjoy not being hungry/conditioned to eat all the time any more. Thank you for your advice, and I am going to join your Facebook group!!

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