How to Lose Weight With a FAST: Your Ultimate Guide to Fasting and Melting Off Body Fat

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Intermittent Fasting. It sure is a popular buzz-word these days. People are tossing this around like cupid tosses around the word love but is there any merit to it?

I’d like to show you how to lose weight with a fast performed daily. 

Although fasting is NOT a magic-pill for weight loss, it can absolutely aid you in your journey to acquiring a healthy mindset when it comes to the relationship between your food, your body and your mental state. 

To me, there’s nothing more damaging to my mental health than being overweight and in this article I am going to teach you how to embrace Intermittent Fasting as a tool (NOT a magic solution!) to aid you in your fat-loss journey as I think it will help make losing weight a heck of a lot more enjoyable for you.

And who exactly do you know that does NOT want to lose weight and ENJOY doing it at the same time? So let’s dive right in why don’t we.

Intermittent Fasting: What it is and a Brief Overview

Intermittent fasting. Do you know what it means? I didn’t when I first heard about it around December of 2015/January 2016. Hell, I didn’t even realise I was overweight until one day it dawned on me that I couldn’t see my abs, even flexing. What a shame that was.

However, as I began learning more about fasting I realised how powerful it could be. In essence, intermittent fasting is the practice of only eating during a certain time period in the day and not eating during the other hours of the day.

This could look something like this: Eat dinner at 6 or 7pm, go to bed, wake up, skip the first meal of the day and then eat again around 12-1pm (or about 4-6 hours after waking up).

As we know, and if you’ve been following this website for any amount of time, intermittent fasting is a great way to induce a calorie restriction without too much effort. This is something I have spoken about in this article as well.

This is because you save most of your calories for the latter part of the day and you don’t have to suffer from hunger by eating tiny little meals so that you do not overshoot your calories. What a great thing!

A calorie restriction (eating less than your body burns) is the only way to lose weight and fasting can have a profound effect on your ability to stick to said calorie restriction. This is what will make your fat loss efforts sustainable. Doing it in a way that you enjoy and and can keep on doing.

If you bare with me here I will make sure to cover every aspect of this so that you are fully aware of what you are getting into.

You Might Be Wondering: Isn’t Fasting Unhealthy or Dangerous?

I am just going to say this: Yes, intermittent fasting can be dangerous, unhealthy and downright idiotic if done incorrectly!

With that said, I don’t want you to get worried. If you are taking in enough calories and getting all the nutrition you require otherwise, fasting can be and is a fantastic tool to lose weight.

However, you must be getting the correct nutrition your body requires otherwise you will risk severe health consequences.

If you are constantly eating less than 75% of your daily calorie requirement you will experience a variety of negative health effects such as must atrophy, impaired cognitive functioning, low energy, low libido and reduced strength.

Therefore, it’s imperative to only go as low as about 25% under your maintenance level calories if you’re using fasting as a means of weight loss.

However, on a positive note, fasting has been linked to a lowered risk of obesity when taking into consideration that fasting leads to an energy deficit. This makes complete sense. Whenever you perform any behaviour that leads to an energy deficit, weight loss is inevitable.

==>Click here to find out how many calories to SAFELY eat for weight loss<==

How I Have Benefited from Intermittent Fasting and How It Can Benefit YOU Too

In the picture above, you will see that I was successfully able to go from about 190-195 lbs all the way down to 162 lbs without the need to track my caloric intake for the day.

This weight loss had a profound effect on my overall well being. I was also able to sustain that weight loss and not gain it back – all thanks to intermittent fasting.

Before I began fasting, from the moment I would wake up until the bitter end of my day I would keep slamming food down my pie hole over and over and over again – and sometimes I would be multiple hundreds of calories over my target! 

It was sort of a coping mechanism to deal with the stresses of my life and how I was just so fed up with depression and anxiety. It allowed me to cover up my mental disability. I just felt better when I ate and it was a crutch for sure.

When I discovered intermittent fasting it was like a light bulb went off in my head. The very first person that introduced me to intermittent fasting was a guy named Greg O’Gallagher from Greg’s free information helped me shred off the weight like I have never seen.

Greg spoke about pushing your first meal later into the day, using fruit, coffee and water to stave off feelings of “psychological” hunger for the first part of the day, and then eating massive meals like a king for your 1-2 big meals later on.

Let’s briefly look at how you can lose as much weight as you want and how you can LOVE this process.

Fasting Will Be an Invaluable Tool In Your Weight Loss Efforts

You see, without fasting for the first part of the day, you will be forced to eat small, tiny meals throughout the day leaving you hungry, tired and miserable. When you get to enjoy 1-2 massive, king-like meals with one decent snack, you will be much more satisfied.

Getting to eat all the foods you love on a daily basis will make your weight loss efforts so much more enjoyable just like it was for me. I know it will.

I can’t eat several 500-600 calorie meals throughout the day. That would leave me just starving and miserable. However, 1-2 1500 calorie meals per day sounds much better and leaves me full to the brim! I can virtually eat whatever I want and still lose weight!

Now, let’s be honest for a moment here real quick: Intermittent fasting is not a new concept that Greg invented, nor is it a “secret”, some form of a “cult movement” or anything else other than what it is is.

In other words, intermittent fasting was something performed by our ancestors because some days quite frankly, they had no other choice.

They didn’t have fresh milk in the fridge. They didn’t have Cheerios. They didn’t have toast with marmalade and grandma’s freshly made buttermilk biscuits. Fasting was a part of our ancestral history because there was no other way.

Food had to be hunted down, killed and only then could people eat.

Anyway, back to the point: Greg introduced me to the concept of fasting even if it isn’t some new, magical solution for weight loss. And it worked for me.

When I pushed my first meal back into the day until at least lunch, 1 or 2 pm, I literally skipped all the 800-1000 calories I otherwise would have eaten before lunch! For me, this amounted to automatic weight loss over the course of 7-8 months.

Now, I want to raise a very important point here. I lost 27 pounds in 8 months but it definitely does NOT need to take this long. I simply wasn’t tracking my calories so it took much longer than it had to for me.

For an average man or woman, about 30 pounds overweight, you can expect to lose about 2-3 pounds per week which equals about 10 weeks (2.5 -3 months). This is much more realistic. You wouldn’t want to lose weight any faster than this anyway.

Fasting will help you just like it helped me if this is your kind of thing.

==> Click to learn about the exact protocol I used to lose 27 pounds <==

Well guys, fasting is certainly not a magic pill as we’ve discovered. But if eating giant meals with lots of tasty fats and carbs while STILL shredding off fat is your thing, fasting might be the thing for you.

Leave me a comment down below and let me know if you have had any experiences with fasting and if so, how did it go? I would love to hear from you!

As always,
With Love,


  1. You know, I’ve been meaning to research this for the loooongest of time as I’ve been hearing it here and there. I enjoyed this guide and appreciate the time you took to write it. Congrats on the progress pics. I like your emphasis on healthy living, not fast weight loss/quick fix. When eating on an intermittent fasting plan, is it more important to take supplements/vitamins during the day?

    1. Hey Marlinda,

      Thanks so much for stopping by today. I appreciate it! My emphasis is basically on doing things in the most enjoyable way possible.

      Hell, I don’t eat fruits and veggies everyday because I am simply not obsessed with this stuff. I use it to make my life better, I don’t live to become a slave to fitness and health.

      I feel as though you will get all of the nutrition you need everyday by eating a balanced meal filled with meats, carbs, fats, and a little bit of fruits and vegetables.

      Vitamin supplementation is something you would want to explore if your doctor recommends this as I have no direct experience with it nor would I personally ever recommend this due to the high probability of it being a waste of money to be honest.

      Hope this helps!

  2. You have done a phenomenal job at getting in shape! So I tend to trust what you say. I think it makes sense to fast. I like the idea of skipping the first meal, because mornings are so hectic for me anyway, before I know it, it is already noon. What I have been doing is making sure I eat breakfast. So it will be simple to just skip it. I am going to give this a try. I have already bookmarked your site, as a lot of the information has been very useful for me. Thank you!

    1. Hey Leahrae, 

      This is awesome to hear! I am so happy I can be of help to you. For me, just omitting the first meal of the day allowed me to eat much more food later and be really satisfied getting to eat huge steaks, cake, etc. I love fasting!

      However, I must be honest. I don’t do it right now because I am in a transformation phase – meaning, I want to build muscle and trying to eat 3100-3400 calories in 2 massive meals is just impossible! It’s just too much food so right now I kind of eat whenever I need to eat to get in “enough” calories.

      As we know, catabolism and muscular atrophy doesn’t really take place until after 24 hours of not eating so fasting for 16-20 hours a day is perfectly acceptable and encouraged when trying to lose weight.

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