[Intermittent Fasting for Fat Loss]


As with anything health related – I find it challenging to offer broad or general tips, because everyone is so wonderfully unique. (this is why my coaching programs are one-on-one)

HOWEVER, I’ve written some tips that can get you started or using IF more effectively.

To clarify – intermittent fasting is NOT a diet. It’s a way of eating that’s time focused, not calorie focused.




You could choose to eat the same AMOUNT of food you typically do, just within a shorter time frame or “eating window” as it’s called.

So, it doesn’t HAVE to be about calorie restriction….

But, it can be if fat loss is your goal.


MANY people follow IF their entire lives without knowing there’s a term for it.

Example – your first meal is at 7am and your last meal is at 7pm, that’s a 12 hour fast.




There CAN be many benefits to intermittent fasting. Two of them are more energy and fat loss.




I’ve been intermittent fasting for 5 years off and on. I remember day 1 and 2 very well because I dropped a pant size in two days.

This happened because my body was USED to being fed every 7 seconds.

When I didn’t give it calories right when I woke up as usual, it used stored calories for fuel, and voil√† fat loss…

again, TIMING, not calorie restriction.


That being said, I’m pretty sure I made a huge mistake using IF years ago, as I did it daily for YEARS….

I’m also pretty sure, it contributed to my journey with adrenal fatigue. As fasting elicits a stress response from the body, especially for women.

I typically did 14-16 hour fasts. I did that because it gave me more energy! But long term, it wasn’t the best move.


5 years ago there was a lot less information on women specifically and intermittent fasting, and much of it was broad and general.

Now that us gals have experimented with the IF lifestyle, I’ve stumbled upon many articles written by women that say IF had negative effects on their health, short or long term.


I’m not trying to scare you, I’m not one to use fear tactics with my clients or audience. However, you need to be smart and listen to your body, instead of following me, or Susie, or anyone else.




If you’re going to experiment with intermittent fasting, it’s important to take a break from it often. Especially if you’re fasting longer than 12 hours.


Fasting affects men and women differently. And like anything, it affects each human, differently.

Men tend to have an easier time fasting. And women tend to do better with a longer eating window, and shorter fasting period.


I know it’s easy to get into a mindset of more is more, more is better! I did that, as you just read….

but as with so many things, less is more.


For women, I highly suggest you begin with fasting 1-2 times per week. And see how you feel.

Is your energy high? Are you craving foods more?

If you feel energized and your cravings are less or non-existent…

then after 4 weeks, try fasting 3 days per week on alternating days.


After 1-2 weeks of that. See how you feel. And adjust accordingly. I wouldn’t suggest fasting more than alternating days, 3 times per week.




If you’re following IF, having more than 50 calories in the morning will break your fast.

So if you drink coffee or tea keep the cream, milk, butter, oil, keep the calories below that.


I could write forever about IF but honestly, I don’t feel like it;)

Plus I have clients to coach in 10 minutes! Please feel free to ask me specific questions in the comments below.


And, go do your own research.

It’s important to educate yourself instead of just doing what Susie does…

or listening to some random expert on a podcast that knows NOTHING about your body, your physical health, and your mental health.


Sonja. xo