Intermittent fasting (IF) has been a game-changer for me—not just as a tool to maintain weight loss but as a sustainable lifestyle. As someone who has always had to watch my weight, prone to overeating, and absolutely in love with carbs, finding something that worked long-term felt like a revelation. After having babies, I found myself struggling with cravings and carrying extra weight I couldn’t shake. That’s when I turned to GLP-1 medications, which gave me the support I needed to reset my habits and lose the weight.
During my GLP-1 journey, I began experimenting with intermittent fasting, adopting a 14-16 hour fasting window most days. Now, more than three months off the medication, I’m thrilled to say I’ve maintained my weight—and I credit intermittent fasting for making that possible. Here’s how I’ve turned this practice into a sustainable part of my life, along with the benefits, challenges, and tips I’ve learned along the way.
My Intermittent Fasting Journey: From Struggle to Sustainability
Before I discovered intermittent fasting, my eating habits were all over the place. If left to my own devices, I’d snack late at night, wake up ravenous, and reach for a carb-heavy breakfast, followed by more grazing through the morning. The idea of cutting out food for long stretches felt intimidating, but once I began, I realized how much better I felt with structure in my eating habits.
During my time on GLP-1 medications, intermittent fasting became the perfect complement. The appetite-regulating effects of the medication made it easier to adapt to fasting, and I discovered that eating within a set window helped me control cravings and focus on nutrient-dense meals. Over time, I learned to listen to my body, embrace flexibility, and tweak my fasting schedule to fit my needs.
Now, three months after discontinuing GLP-1s, I’ve been able to maintain my weight loss and feel confident in my ability to stick with intermittent fasting for the long haul.
How I Do Intermittent Fasting: My Daily Routine
My approach to intermittent fasting is straightforward and intuitive. Most days, I fast for 14-16 hours, stopping eating around 6 p.m. and having breakfast between 9 and 10 a.m. This schedule works well for me because it naturally eliminates my tendency to snack in the evening and cuts out the morning munchies.
Fasting Isn’t All or Nothing
Flexibility is key for me. I don’t force myself to stick to a rigid fasting schedule if my body is signaling hunger. For example:
- Shorter Fasts: Around the start of my cycle, I give myself permission to do shorter fasts (12 hours) because that’s when I tend to need extra nourishment.
- Longer Fasts: After my cycle begins, I often feel more energized and comfortable extending my fasts to 16+ hours. This is when I might push for a few extra hours to enjoy the health benefits or drop a few pounds if needed.
Listening to My Body
I approach fasting intuitively. If I wake up truly starving, I drink a large glass of water and have black coffee. If I’m still hungry, I break my fast early. On the other hand, if I’m not hungry in the morning, I stretch my fasting window as long as I can without discomfort.
Fueling My Day: What I Eat During My Eating Window
While intermittent fasting plays a major role in my health routine, what I eat during my eating window is just as important. My focus is on high-protein, balanced meals that keep me satisfied and energized throughout the day.
A Typical Day of Eating
- Breakfast (9-10 a.m.): A high-protein meal like eggs with spinach, turkey sausage, and a side of avocado.
- Lunch: Lean protein (chicken, fish, or tofu), a large serving of vegetables, and a healthy fat like olive oil or avocado.
- Snack: Usually in the afternoon, I have a protein-rich snack such as a protein smoothie, cottage cheese, or a handful of nuts.
- Dinner (5-6 p.m.): Similar to lunch, with a focus on protein, veggies, and healthy fats.
What I Avoid
- Fried foods and sugary treats are rare indulgences.
- I aim for about 100 grams of protein daily, which keeps me feeling full and curbs cravings.
- My daily calorie intake is around 1,800 calories, which feels sustainable for me.
Why I Love Intermittent Fasting: The Health Benefits
Intermittent fasting isn’t just about weight management—it’s a practice that supports overall health and well-being. Here are some of the key benefits I’ve experienced:
1. Weight Management
Fasting helps me maintain my weight without obsessively counting calories. By limiting my eating to a specific window, I naturally consume less while still feeling satisfied.
2. Hormone Regulation
As a woman, I’ve found that fasting in sync with my menstrual cycle helps balance my hormones. Shorter fasts before and during my cycle, and longer fasts afterward, feel intuitive and align with my energy levels.
3. Insulin Regulation
Fasting helps regulate my blood sugar levels and keeps insulin spikes in check, which is particularly helpful as someone who loves carbs but wants to avoid the post-meal crashes.
4. Cellular Repair
During fasting, the body goes into a state of autophagy, repairing and recycling damaged cells. This process is linked to longevity and overall health.
5. Reduced Inflammation
I’ve noticed less bloating and fewer inflammation-related symptoms since adopting fasting. My body feels lighter and more balanced.
The Challenges of Intermittent Fasting
While I love the benefits of intermittent fasting, it’s not without its challenges.
1. Morning Fatigue
Some mornings, especially after the caffeine from my coffee wears off, I feel a bit sluggish. Staying well-hydrated and ensuring I get enough sleep helps combat this.
2. Occasional Hunger
Although I’m rarely hungry during the day, I sometimes feel hunger pangs before bed. In these moments, I distract myself with a good book, a warm shower, or a relaxing bedtime routine.
3. Social Situations
Events or late dinners can sometimes disrupt my fasting schedule. I try to plan ahead, either adjusting my eating window earlier in the day or allowing myself to break the fast without guilt.
Tips for Success: How to Make Intermittent Fasting Work for You
- Start Small: Begin with a 12-hour fast and gradually increase your fasting window as your body adjusts.
- Stay Hydrated: Drinking plenty of water is essential during fasting to prevent dehydration and curb hunger.
- Focus on Protein: Eating high-protein meals helps keep you full and reduces cravings during your fasting window.
- Be Flexible: Listen to your body and adjust your fasting schedule as needed, especially during hormonal shifts or busy days.
- Plan Ahead: Set your eating window based on your daily routine and social commitments.
- Be Kind to Yourself: Fasting is a tool, not a rule. It’s okay to break your fast early or skip a fasting day if needed.
Why I’ll Keep Intermittent Fasting Long-Term
Intermittent fasting has become more than just a tool for maintaining weight loss—it’s a lifestyle that works for me. It helps me feel in control of my eating habits, supports my overall health, and gives me the flexibility I need to live life without feeling restricted.
As someone who struggled with cravings and emotional eating for years, it feels incredible to have found a routine that’s not only effective but also sustainable. Whether you’re looking to lose weight, maintain your current health, or simply feel better in your body, intermittent fasting is worth exploring.
If you’re thinking about trying intermittent fasting, remember to listen to your body, be patient with the process, and make it your own. For me, it’s been a powerful way to maintain my progress and feel my best—and I’m excited to keep reaping the benefits for years to come.
