You’re Doing Everything Right — But Still Not Losing Weight?
Girl, I feel you.
You’ve skipped breakfast, you’re watching the clock until noon, and you’ve even said “no” to that tempting late-night snack more times than you can count. But the scale? Still stuck. Worse — you’re noticing bloating, cravings, and (gasp) a little more belly jiggle than before.
If intermittent fasting was supposed to be the answer, why does it feel like it’s backfiring?
Truth bomb: Intermittent fasting works — but only when done right. I found out the hard way, after months of frustration, before finally uncovering the sneaky mistakes that were sabotaging my fat loss.
Let’s dive into the 10 intermittent fasting mistakes that might be making you gain fat instead of losing it — and how to fix them (with my go-to tools and tips!).
1. Skipping Too Many Meals (and Undereating)
❌ The Mistake:
You’re eating way less than your body needs, thinking it’ll speed up fat loss.
🔥 Why It Backfires:
Undereating tanks your metabolism and puts your body into “fat-storing mode.” You might lose water weight at first, but soon your energy crashes, and your body clings to fat — especially belly fat.
✅ The Fix:
Focus on nutrient-dense meals during your eating window. Track your intake (I use the Zero Fasting App to keep things balanced) and make sure you’re not underfueling.
2. Not Drinking Enough Water or Electrolytes
❌ The Mistake:
You’re fasting — but not hydrating properly.
🔥 Why It Backfires:
Dehydration = sluggish metabolism + water retention. Plus, fasting without electrolytes can lead to fatigue, headaches, and insane cravings.
✅ The Fix:
Drink water all day, and don’t skip your electrolytes. I started using LMNT electrolyte packets and OMG — my energy and cravings finally stabilized.
3. Breaking Your Fast with Sugar Bombs
❌ The Mistake:
You’re breaking your fast with granola, fruit juice, or protein bars that spike insulin.
🔥 Why It Backfires:
A blood sugar spike tells your body to store fat, not burn it. You’ll crash quickly and feel hungry again — fast.
✅ The Fix:
Break your fast with protein + healthy fat, like boiled eggs, avocado, or a clean protein shake. This vegan protein is my go-to — smooth, filling, and no sugar crash.
4. Not Sleeping Enough
❌ The Mistake:
You’re staying up late scrolling or binge-watching — and sleeping less than 6 hours.
🔥 Why It Backfires:
Poor sleep increases cortisol (your stress hormone), which tells your body to store fat — especially in your midsection.
✅ The Fix:
Prioritize quality sleep. I started sipping this magnesium sleep tea an hour before bed and it completely changed my nighttime routine.
5. Snacking (Even “Healthy”) During Your Fasting Window
❌ The Mistake:
You sneak in a handful of almonds or just a little collagen coffee.
🔥 Why It Backfires:
Even small bites or calories can spike insulin and break your fast, shutting down fat burning.
✅ The Fix:
Stick to true fasting (water, black coffee, or herbal tea only). If hunger is intense, I use this natural appetite suppressant tea — it really takes the edge off.
6. Fasting Without a Plan or Routine
❌ The Mistake:
You’re winging it — sometimes 16:8, sometimes OMAD, sometimes…who knows.
🔥 Why It Backfires:
Inconsistency confuses your body and makes it hard to see real results.
✅ The Fix:
Pick a method and stick to it for at least 2–4 weeks. I created a printable Fasting Fix Tracker to help me stay consistent (you can download it here for free 💖).
7. Overeating During the Eating Window
❌ The Mistake:
You’re so hungry by the time you eat, you binge or overcompensate.
🔥 Why It Backfires:
You may still end up in a calorie surplus — which leads to fat gain, even while fasting.
✅ The Fix:
Plan satisfying meals and include fiber, protein, and healthy fats to feel full. I love prepping a batch of my go-to chia pudding or keeping these clean snack bars in my bag for when hunger hits hard.
8. Fasting Every Day Without Breaks
❌ The Mistake:
You fast daily without giving your body a reset.
🔥 Why It Backfires:
Women’s hormones can get out of balance with too much fasting. This can lead to stubborn fat storage and burnout.
✅ The Fix:
Add 1–2 “refeed” days per week where you eat normally (still healthy!). Trust me — your metabolism and hormones will thank you.
9. Not Moving Your Body Enough
❌ The Mistake:
You think fasting alone will melt fat — no exercise required.
🔥 Why It Backfires:
Muscle is key to a faster metabolism. Without movement, you lose muscle and burn fewer calories.
✅ The Fix:
Even just 20 minutes of walking or a quick home workout helps. I started using this 20-min fat-burning workout plan and finally saw the scale budge!
10. Obsessing Over the Scale
❌ The Mistake:
You weigh yourself every day and get discouraged when it doesn’t move.
🔥 Why It Backfires:
Weight can fluctuate due to water, hormones, and digestion. Obsessing only adds stress — and stress stores fat.
✅ The Fix:
Focus on how your clothes fit, energy levels, and mood instead. Take progress photos and use a measurement tracker instead of living by the scale.
💡 Want My Free “Fasting Fix Cheat Sheet”?
Grab it here — it’s a simple, printable guide that keeps you focused, motivated, and mistake-free.
✨ Final Thoughts: Small Fixes = Big Results
You don’t need to fast harder. You just need to fast smarter. These little tweaks — from hydration and sleep to timing and mindset — changed everything for me.
If you’re feeling stuck, I promise you’re not broken. Your body is just waiting for the right support.
So start small. Pick one mistake to fix this week. Maybe try that electrolyte drink, or download the fasting tracker. Your results are closer than you think 💕