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 bodybuilding.com 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.
Grace & peace,