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Why am I not losing weight on 16 8 fasting?

Intermittent fasting has gained immense popularity among weight watchers as it is known to be an effective way to shed those extra pounds. One such fasting technique is the 16 8 fasting method, where individuals fast for 16 hours and consume all their meals within an 8-hour eating window. Many people have reported successful weight loss with this method, but what if you’re not experiencing any weight loss despite following this approach religiously? Here are some possible reasons why you’re not shedding any pounds on the 16 8 fasting method.

10 Reasons Why You’re Not Losing Weight on 16 8 Fasting

1. You’re Eating Too Many Calories During Your Eating Window

One of the most common reasons why people don’t lose weight on 16 8 fasting is because they consume too many calories during their eating window. Even if you’re fasting for 16 hours a day, if you consume more calories than your body needs during your eight-hour feeding window, you’ll still gain weight.

Calories in Food

2. You’re Not Eating Enough Protein

Protein is essential for building and repairing muscle, and it also helps you feel full for longer. If you’re not eating enough protein during your eating window, you may be missing out on these benefits. Aim to consume at least 0.8 grams of protein per kilogram of body weight per day for optimal results.

Protein in Food

3. You’re Eating Too Many Carbs

If you’re consuming too many carbohydrates during your eating window, you may be sabotaging your weight loss efforts. Carbs are an essential macronutrient, but too much can lead to weight gain. Make sure you’re consuming complex carbohydrates like whole grains and vegetables instead of simple carbs like white bread and sugary foods.

Carbs in Food

4. You’re Not Drinking Enough Water

Drinking enough water is important for staying hydrated and helping your body function properly. It can also help you feel full and reduce cravings for unhealthy snacks. Aim to drink at least eight glasses of water per day.

Water Bottle

5. You’re Not Getting Enough Sleep

Getting enough sleep is important for maintaining a healthy weight. Lack of sleep can disrupt your hormones, increasing cravings for unhealthy foods and slowing down your metabolism. Aim to get at least seven to eight hours of sleep per night.

Sleeping Bed

6. You’re Not Getting Enough Fiber

Fiber is important for maintaining digestive health and promoting satiety. If you’re not getting enough fiber in your diet, you may be more likely to overeat during your eating window. Aim to consume at least 25 grams of fiber per day.

Fiber in Food

7. You’re Consuming Too Many Processed Foods

Processed foods are often high in calories, sugar and unhealthy ingredients. If you’re consuming too many processed foods during your eating window, you may be hindering your weight loss efforts. Aim to consume whole, unprocessed foods like fruits, vegetables, lean proteins and whole grains instead.

Processed Foods

8. You’re Not Exercising Enough

Exercise is important for maintaining a healthy weight and promoting overall health. If you’re not exercising enough during your fasting period, you may not be burning enough calories to see significant weight loss. Aim to get at least 30 minutes of moderate-intensity exercise per day.


9. You’re Not Consistent with Your Eating Window

Consistency is important when it comes to losing weight on 16 8 fasting. If you’re not consistent with your eating window, you may be confusing your body and hindering your weight loss efforts. Aim to eat within the same eight-hour window every day.


10. You’re Underlying Medical Condition

If you’ve addressed all the above-mentioned tips and still not losing weight, then it’s possible that you’re having an underlying medical condition that’s hindering your weight loss efforts. In this case, consult your healthcare provider for assistance.

Medical Condition

10 Reasons Why You May Not Be Losing Weight on the 16/8 Fasting Method


Lack of Caloric Deficit

The fundamental principle behind weight loss is burning more calories than you consume. With 16/8 fasting, you consume fewer calories since you have a limited eating window. However, if you eat more calories within that window, you may not achieve a caloric deficit needed for weight loss. You must ensure you consume fewer calories than your body burns in a day to lose weight, even with the fasting method.

Lack of Caloric Deficit


Consuming the Wrong Foods

Intermittent fasting is not a license to eat unhealthy foods. If you consume a lot of junk foods, your weight loss goals may be hindered. Stick to nutrient-rich, low-calorie foods like lean proteins, fruits, vegetables, and whole grains to support weight loss.

Consuming the Wrong Foods


Overcompensating during Eating Windows

Sometimes, people tend to overcompensate during eating windows, which can prevent weight loss progress. If you eat significantly more than your body needs, any caloric deficit you achieved through fasting will be negated.

Overcompensating during Eating Windows


Not Exercising

While fasting can help create a calorie deficit, it is essential to combine it with regular physical activity to speed up weight loss. Exercise helps burn calories and build muscle, which increases your metabolic rate.

Not Exercising


Not Getting Enough Sleep

Sleep plays a crucial role in weight loss. Without adequate sleep, your body may produce more hunger hormones like ghrelin and leptin, making it difficult to stick to your fasting routine and food choices.

Not Getting Enough Sleep


Not Drinking Enough Water

Drinking enough water is essential for overall health and weight loss. Water can help reduce your appetite and prevent overeating during eating windows. It also helps boost metabolism, which increases the number of calories your body burns.

Not Drinking Enough Water


Consuming Too Much Alcohol

Drinking too much alcohol can increase your calorie intake, disrupt your sleeping pattern and hinder your weight loss goals. If you plan to drink, do so in moderation and ensure it fits within your eating window.

Consuming Too Much Alcohol


Underlying Medical Conditions

Certain medical conditions may interfere with weight loss, such as hypothyroidism, PCOS, and medications. Speak to your doctor if you suspect a medical condition is preventing you from losing weight.

Underlying Medical Conditions


Not Sticking to the Fasting Plan

Inconsistency in fasting can negatively impact weight loss progress. Ensure you stick to the 16/8 fasting plan and avoid snacking outside the eating window, as this can lead to caloric surplus and hinder weight loss.

Not Sticking to the Fasting Plan



Stress triggers the release of cortisol, a hormone that promotes weight gain. High stress levels can make it difficult to stick to your fasting plan, leads to emotional eating, and negatively impacts weight loss goals.


In conclusion, 16/8 fasting can be an effective weight loss method when employed appropriately. However, you may not see results if you ignore the fundamental principles of weight loss like eating a healthy diet, creating a calorie deficit, and getting enough exercise. If you’re struggling with weight loss, revisit your lifestyle habits and consider speaking to your doctor.

Reasons why you might not be losing weight on 16 8 fasting

Underlying health condition

Underlying Health Conditions

Intermittent fasting has been proven to help with weight loss, but there could be underlying health conditions that are making it difficult for you to shed the extra pounds. Conditions such as diabetes, thyroid problems, and PCOS can make it harder for your body to lose weight. Furthermore, medications used to treat certain conditions may also contribute to this problem.

Therefore, if you’re struggling with weight loss despite being on a 16 8 fasting diet, it’s essential to have a medical check-up to ensure that there are no underlying health problems.

Sedentary Lifestyle

Sedentary Lifestyle

Intermittent fasting is a fantastic way to aid weight loss, but it’s not enough on its own. You must incorporate physical activity into your lifestyle to maximize the benefits of intermittent fasting. A sedentary lifestyle means that you’re not burning enough calories, making it difficult to create a calorie deficit. Therefore, if you’re not losing weight on a 16 8 fasting diet, it could be that you’re not moving enough.

Consider increasing your daily physical activity by taking up an exercise routine or walking more. A simple fix such as parking farther away from your destination and taking the stairs instead of the elevator can contribute to your daily physical activity.

Inadequate Sleep

Inadequate Sleep

Getting enough sleep is essential for overall health and well-being, including weight management. When you don’t get enough sleep, you increase your cortisol levels, a hormone that increases your appetite and storage of body fat. As a result, your body is less effective at burning fat.

Therefore, if you’re not losing weight on a 16 8 fasting diet, it could be that you’re not getting enough sleep. Aiming for seven to nine hours of sleep every day can optimize your weight loss efforts and overall health.

Overeating during the eating window

Overeating during the Eating Window

Intermittent fasting provides a specific window in which you eat, the “eating window.” Some people make the mistake of overeating during this window, thinking that they’re making up for the hours they spent fasting. However, overeating can lead to an excess of calories, which can contribute to weight gain instead of weight loss.

If you’re struggling to lose weight, it’s essential to monitor your caloric intake even during your eating window. Consuming a balanced, nutritious diet and practicing portion control can help you achieve your weight loss goals.

Not maintaining a caloric deficit

Not Maintaining a Caloric Deficit

Intermittent fasting can be an effective way to lose weight, but it’s essential to ensure that you’re maintaining a caloric deficit. In other words, you must burn more calories than you consume.

Although intermittent fasting can make it easier to maintain a caloric deficit, it’s still possible to overeat during the eating window or make poor food choices that don’t contribute to weight loss. Therefore, tracking your caloric intake and making healthy food choices are crucial for weight loss success.

To monitor your caloric intake, you can use a food diary, an app, or a digital tracker that calculates your caloric expenditure and consumption.

In conclusion, intermittent fasting can be an effective way to lose weight, but it’s essential to identify and address potential obstacles preventing weight loss. By incorporating physical activity into your lifestyle, addressing underlying health conditions, getting adequate sleep, practicing portion control, and maintaining a caloric deficit, you’ll be more likely to achieve your weight loss goals.

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Keep Trying, Don’t Give Up!

Losing weight can be a challenging journey, especially when you have tried different methods like 16 8 fasting without getting the desired result. If you are in such a situation, it’s okay to feel frustrated, but don’t give up. Instead, take a closer look at factors that can affect your weight loss goals, such as calorie intake, physical activity levels, and sleep quality. Remember, weight loss is not an overnight process, and it requires patience and consistency. Thanks for reading, and I hope you keep coming back for more helpful articles on weight loss and healthy living!

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