Losing Weight with Intermittent Fasting – Healthy, Effective & Sustainable
In this article, you’ll learn how to lose weight effectively with intermittent fasting, boost your metabolism, and live a healthier life.
Fasting is trending – and for good reason. Whether it’s intermittent fasting, therapeutic fasting, or short-term fasting: when done correctly, it can help with weight loss, regulate metabolism, and improve overall health. One of the most popular methods is 16:8 intermittent fasting, where you fast for 16 hours and eat during an 8-hour window. Studies show that this not only helps reduce weight but may also lower inflammation in the body.
In a study, obese adults with an average BMI of 32 and a mean age of 49 were assigned to one of three groups:
- Early time-restricted eating (TRE) – 8-hour eating window starting before 10:00 a.m.
- Late TRE – 8-hour eating window starting after 1:00 p.m.
- Self-selected TRE – participants chose their own 8-hour eating window
Preliminary results from a study presented at the European Congress on Obesity (ECO) 2025 in Málaga, Spain, show that restricting food intake to an 8-hour window over a period of 3 months improved weight loss in people with overweight or obesity.
Regardless of how the eating window was scheduled, the weight loss could be maintained for at least one year. The group with early TRE (starting before 10:00 a.m.) achieved the highest weight loss.
Here are some important tips:
Eat a healthy, balanced diet – filling but not excessive. If you consume significantly more calories than you burn, you won’t lose weight even with fasting.
Tip: Focus on whole foods – vegetables, protein, healthy fats, and complex carbohydrates (whole grains, legumes like lentils, chickpeas, beans, brown rice, quinoa, millet, potatoes with skin, vegetables).
Stay hydrated during fasting – dehydration can cause headaches, fatigue, or circulatory problems.
Tip: Water, unsweetened tea, and black coffee are allowed – avoid juices or soft drinks.
Don’t give up too early if you experience initial discomfort: Headaches or mild weakness in the first days are normal – your body is adjusting.
Tip: Stick with it, start slowly (e.g., with 14:10 instead of 16:8), and listen to your body. Ask your doctor if a GLP-1 agonist such as semaglutide (Ozempic®, Wegovy®) or liraglutide (Victoza®, Saxenda®) might support your journey – these medications reduce appetite and make fasting periods easier to manage.
Avoid sleep deprivation and stress: Poor sleep or chronic stress increases cortisol, which inhibits fat burning and promotes cravings.
Tip: Prioritize good sleep and stress reduction – physical activity helps!
Make sure your meals contain enough nutrients. A one-sided diet can lead to deficiencies.
Tip: Keep your plate colorful and varied – don’t forget vitamins, minerals, and protein!
