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My Intermittent Fasting Results: 16:8 fasting weight loss results 1 month

Today I’m sharing with you a really intimate post… my intermittent fasting results, including my intermittent fasting before and after pictures.

I have a confession, 6 months after I shared my results from running four times a week for three months, I fell off of the running wagon. I think that because I had reached my goal (I lost 20lbs for my trip to Punta Cana by running four times a week) that I felt that I could take a break. I looked great, I felt great and I thought I didn’t have to run as often to maintain the way that I looked and felt. Of course missing one run a week quickly became missing two runs a week, and next thing I knew I hadn’t run in 6 months and my weight creeped up, I tried a HIIT transformation challenge in the past, and I worked out with a virtual personal trainer, but this time I decided to try Intermittent Fasting. These are my 16/8 fasting results 1 month.

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An empty white plate on a blue background with a fork and knife beside it and an alarm clock with text overlay that says: "I tried intermittent fasting, these are my results".

What is Intermittent Fasting?

Intermittent Fasting is really a lifestyle choice where you eat during specific periods of time and fast for the rest of the time. There are many variations of Intermittent Fasting and different people tend to choose what works best for their lifestyle.

One of the goals of Intermittent Fasting is to limit your calorie intake by temporarily putting your body into a fasted state. This in turns invokes various healing and regenerating processes in the body {*}.

How do you do Intermittent Fasting?

The most standard approach is called the 16/8 method. Under this system, you choose a 16-hour fast window during which time you do not consume anything other than water, tea, or black coffee. The other 8 hours are for consuming food.

What Are Some Other Types of Intermittent Fasting?

5:2 Intermittent Fasting – The 5:2 diet basically calls for only eating 500 calories or less on your fasting days for 2 days out of the week and eating normally the other 5.

24 Hour Fast – Some people practice fasting for a full 24 hours once or twice a week. This is also called the “Eat-Stop-Eat” method.

What happens to your body during Intermittent Fasting?

When you eat, your body naturally converts carbohydrates into glucose. Then, your pancreas produces insulin to help absorb the glucose to burn as energy. The glucose that isn’t needed immediately for energy then gets stored into fat cells.   

During Intermittent Fasting, the decreased amount of carbs you are eating, in turn, signals to your body to reach for the stored glucose from those pesky fat cells for energy. 

And thus, we are burning calories from the fat and reducing our fat stores.

Related: How Much do You Need to Eat to Lose Weight?

Before and after picture from trying 16:8 intermittent fasting for a month.
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Why I decided to try Intermittent Fasting?

Truthfully, I decided to try Intermittent Fasting because I needed to do something drastic. I was eating everything and anything, all.the.time and I gained 30lbs over the course of two years. Most of that weight I gained during the last year. I wanted to break that weight gain cycle, but I needed to do something drastic, but easy. I also didn’t want to try anything dangerous.

The 16:8 Intermittent Fasting Method

I decided to do the 16:8 method of Intermittent Fasting because it seemed to be a method of Intermittent Fasting that fit my lifestyle the best. Most people who try this method stop eating at 8 pm, then fast for 16 hours until noon.

I am one of those people who wake up every morning absolutely STARVING, so waiting until noon to eat wasn’t something I thought I could handle, so I decided that I would start fasting at 6pm until 10am the next morning. That meant I would wake up, have a black coffee (yes, you can have calorie free drinks during the fasting period), get ready for work, drive the kids to school, drive to work, then wait until 10am to begin eating.

I kept healthy foods at work that I could eat whenever I wanted if it was during my 8 hour “eating” window.

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How I got started with Intermittent Fasting

The best part about Intermittent Fasting is that it’s a unique weight loss method in that it doesn’t take a lot of effort or preparation. My eating “window” was 10am to 6pm so most of my meals were during the day while I was at work. Because my time is limited while I’m at work, I pretty much only have time to eat what I bring to the office. I don’t have time to run out during the day to buy a lunch. We have a fridge, freezer and microwave at the office so I filled the fridge and freezer on Mondays with my food for the week.

At 10am I would break my fast with a greek yogurt and a fruit, either an apple or a banana. At noon I would defrost a frozen dinner in the microwave at work for lunch, and eat a cheese string, or have a salad, usually with a chicken breast. In the afternoons I snacked on carrots and hummus, and at 5:30pm I would eat my last meal of the day – usually whatever my husband had prepared for us to eat (pasta, chicken fingers & fries, chicken caesar wraps, etc).

The first few days of Intermittent Fasting

I have to admit that the first few days of Intermittent Fasting were hard. My daughters are in the middle of their hockey seasons so every night we’re at a hockey arena where the arena fries and popcorn smell SO GOOD!

On the first night it was really hard to resist the temptation to snack after 6pm, I felt like it took ALL of my willpower to resist. On the second night I brought a bottle of water with me to drink while I waited for their practices to end. I quickly realized that drinking water really helped with the urge to snack…. It turns out that in the evenings I wasn’t actually hungry, my evening snacking and cravings were because I was bored and thirsty!

As I mentioned above, my weekday mornings are busy, so delaying my breakfast to 10am wasn’t hard at all. There were a few evenings where I would have an evening snack, so I would delay breaking my fast until noon. Those days were considerably harder. Thankfully black coffee is ok while fasting, and I normally drink my coffee black so there was no adjustment there.

Try these easy keto recipes

What were my 16:8 fasting weight loss results 1 week?

My 16:8 fasting weight loss results 1 week: After a week I found that my normal cravings for all things sweet diminished. I tried to drink a lemonade one afternoon and found that I had to water it down because it was far too sweet for me!

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My One Month Intermittent Fasting Before and After Photos

It’s only because a picture says a thousand words that I’m sharing these photos with you. These are my 16/8 intermittent fasting before and after photos. The picture on the left was taken on day 1 when I weighed 147.9 lbs, on the right you can see that I felt much more confident when I weighed in at 140.5 lbs. A weight loss of 7.4lbs! My 16:8 fasting weight loss results 1 week was an average of almost 2lbs per week!

Before and after progress pictures from trying 16/8 intermittent fasting for a month.
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My One Month Intermittent Fasting Results

The first week I lost only 1/2 a pound so I was pretty discouraged. The second week I lost 2.5 lbs, then I lost 2 lbs the next week, and 2.4 lbs in the last week for a total of 7.4 lbs lost.

My Intermittent fasting results 1 month 16/8

Intermittent fasting chart graph showing weight loss from progress from intermittent fasting.

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Final thoughts about my 16/8 intermittent fasting results

I’ve tried a lot of weight loss fads over my life time, some are crazy hard to do (Whole 30 I’m looking at you), and other methods have been easier. Out of everything I’ve tried, I found Intermittent Fasting to be the easiest to get started with, and also the easiest to stick with. It’s not a complicated weight loss plan, nor was it hard to fit it into my lifestyle. I liked that my cravings for sugar diminished and I snacked a whole lot less. Overall I’m pretty sure I consumed far less calories because I was snacking less. I think this is why I I experienced the weight loss that I did. I can see how partnering Intermittent Fasting with regular exercise and even a keto diet could take your weight loss to the next level.

What’s My next step?

I enjoy trying things for a month at a time because it gives me a long enough window to see some results, so my next step will be to partner Intermittent Fasting with running four times a week. I like to run in the morning before work so my running will be done in a fasted state, and I hear that fasted cardio is great for fat loss. Running four times a week has been very effective for me in the past so it’ll be interesting to see the results of running four times a week coupled with Intermittent Fasting. Stay tuned for my next post in a few months when I share my results from that experiment!

If you or someone you love is struggling with an eating disorder, you can get help. Call the National Eating Disorder Association helpline at (800) 931-2237 or visit nationaleatingdisorders.org. Or call the National Association of Anorexia Nervosa and Associated Disorders helpline at (888) 375-7767 or visit anad.org.


Tuesday 8th of August 2023

Hi Janice your weight loss journey is so impressive. I've started intermittent fasting 16 hours per day, its been 2 weeks and I've only lost a kilo. I dont exercise at all, i find it v hard. Would intermittent fasting still work even if i dont exercise? I need to reduce 6 kgs in 3 month, what do u reckon is it possible. Pls fo reply .Thanks dear.


Friday 28th of July 2023

Your account is very impressive. However, along with the weight loss, you seem to have lost several feet in height. Surely you've found it difficult to reach the upper shelves in the supermarket? Best of luck.

Janice - Salads for Lunch

Friday 28th of July 2023

LOL - Yes, it certainly appears that way in the photos. One was taken closer to the mirror than the other. Although I am only 5'2, I assure you I haven't lost what little height I have, but I definitely have a hard time reaching the top shelves at grocery stores (and my own kitchen). Thanks for stopping by Angus, and for giving me a good chuckle!


Saturday 27th of May 2023

This article was very hepful for me, thank you :) I'm on the 16:8 regime at the moment, I need to lose 25 kg at least. I already feel the benefits of the fast after one week.


Tuesday 7th of December 2021

How many days of the week were you fasting

Courtney Baker

Thursday 24th of March 2022

@Janice - Salads for Lunch, do you feel like it would still be efficient fasting five days out of the week and not on the weekends? Or doing a later eating window for the weekends? My husband and I will do late dinner dates on the weekends sometimes

Janice - Salads for Lunch

Tuesday 7th of December 2021

I was fasting for 16 hours a day every day (7 days a week).


Friday 30th of April 2021

I've been building up my fasting from 12 hours a week ago to 16-17 hours finally this week. I haven't done much exercise during my fasts but I plan to next week. What were your results like combining IF and running?


Sunday 29th of August 2021

@Janice - Salads for Lunch,

That is great progress and very inspiring to read the comments here. I’ve started couple of weeks back and am enjoying the journey. Feels like I have more energy.

However I did seem to have some sensation of acidity one day and had to take an acid reducer. I’ve been more careful ever since and am drinking more water. Also, I was doing 21-3 vs 16-8, but should move to 16-8 now.

Exercising is also helping. I’m playing some sport 4x weekly and trying to walk 10k steps other days. I’ll need to be on IF for several months until I get my BMI within normal range. Easier to do this while younger, but I’m trying my best as a 49 year old single dad trying to lead with example.

My daughter and mom who both live with me are also trying this out. Wish us luck :)

Janice - Salads for Lunch

Saturday 1st of May 2021

Great job with the fasting progress!! I ended up combining IF with a 12 week HIIT/Strength challenge, that I completed a week ago. I ended up averaging a weight loss of half a pound per week (6 lb total loss), my body fat percentage decreased by 2%, my resting heart rate lowered from an average of 69 bpm to 62 bpm, and my estimated VO2 max increased. I did not workout during the fasting period though - it would be interesting to try sticking with an exercise program where the workout is done consistently towards the end of the fasting window. I'll be sharing more of my HIIT/Strength results in a post within the next few days.

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