Struggling with Intermittent Fasting? Here’s How to Make It Work

Having Trouble with Intermittent Fasting (Time-Restricted Eating)? You’re Not Alone

Struggling with intermittent fasting? You’re not alone. Many people start time-restricted eating with high hopes, only to burn out quickly. Whether it’s unrealistic fasting windows, poor hydration, or inconsistent habits, these common mistakes can sabotage your progress. The good news? With the right strategy, intermittent fasting can be a powerful tool for weight loss, better energy, and improved health. Let’s break down the top 5 reasons people fail—and how you can overcome each one.

1. Unrealistic Fasting Windows

Problem: You went straight into a 16:8 fasting plan, skipping breakfast entirely, hoping for fast results.

Solution: Start slow. Begin with a 12-hour eating window (e.g., 8 AM to 8 PM), then gradually narrow it over time. This helps you adjust physically and mentally, making success more sustainable.

2. You’re Not Staying Hydrated

Problem: You’re lightheaded, cranky, and tired—classic signs of dehydration.

Solution: Hydration is critical. Drink water early and often throughout the day. Herbal teas and infused water (with lemon or mint) are great options. Staying hydrated helps suppress unnecessary hunger and supports focus and energy.

3. Poor Food Choices During Eating Window

Problem: You’re eating processed snacks and fast food just because they “fit” in your window.

Solution: Fasting doesn’t cancel out a bad diet. Stick to nutrient-dense meals full of vegetables, lean proteins, fruits, whole grains, nuts, and seeds. Intermittent fasting is most effective when combined with a balanced diet.

4. Ignoring Your Body’s Hunger Cues

Problem: You’re overriding hunger and fatigue in the name of discipline—but your body is giving you warning signs.

Solution: Listen to your body. If you’re dizzy, irritable, or shaky, it’s time to reassess. Health isn’t about punishment. Adjust your fasting schedule if needed. Flexibility leads to long-term success.

5. Inconsistency

Problem: You fast a few days, eat late on others, skip workouts, or give in to cravings too often.

Solution: Consistency is king. Plan your meals. Use alarms or digital reminders. Meal prep. Partner with someone if needed. Intermittent fasting only works if applied consistently—with diet, exercise, and lifestyle.

Final Thoughts

Intermittent fasting (or time-restricted eating) is just a tool, not a miracle cure. It works best when paired with a healthy diet, exercise, proper hydration, and a consistent lifestyle.

Stay smart. Stay steady. And stay kind to your body.

If you found these tips helpful, share them with a friend who’s struggling with intermittent fasting. For more evidence-based advice on nutrition, fitness, and healthy living, subscribe to my YouTube channel and explore more resources at DrJasonPhilippe.com.

Your health journey is unique—focus on building habits that last, not chasing quick fixes.