My 16:8 fasting 1 week weight loss results.

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Today I’m sharing with you a really intimate post… my intermittent fasting results, including my 16:8 fasting 1 week weight loss results and 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.

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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 Or call the National Association of Anorexia Nervosa and Associated Disorders helpline at (888) 375-7767 or visit

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  1. 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.

  2. 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.

    1. Janice - Salads for Lunch says:

      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!

  3. 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.

    1. @Jodika, this is really good that you started. if you can add in some cardio would be so good for you.

  4. How many days of the week were you fasting

    1. Janice - Salads for Lunch says:

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

    2. Courtney Baker says:

      @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

      1. Janice - Salads for Lunch says:

        I have to be honest, I did adjust my fasting/eating windows on weekends 🙂 and I still saw results.

  5. ChaseThomas says:

    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?

    1. Janice - Salads for Lunch says:

      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.

    2. @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 🙂

  6. Can you have stevia with your coffee in am??

    1. Janice - Salads for Lunch says:

      Yes! You are free to put stevia in your cup of coffee when intermittent fasting. This is because it doesn’t increase your blood sugar or insulin levels. However, personally I don’t fancy the aftertaste of stevia, I would rather have my coffee completely black, but that’s entirely up to you!

    2. @Becca,
      Actually some intermittent fasting gurus say that anything sweet (diet coke, stevia…) will spike your insuline even without the calories and lower the benefits of IF

      1. Janice - Salads for Lunch says:

        To build on that, I was supposed to do a fasting glucose test and I had a black coffee before going to the lab, and the lab said that no longer counts as a fasting glucose test, and had it tested as some sort of other glucose test. So perhaps even a black coffee can cause a response.

  7. Can you have sugar in your coffee? I just started and I have been having sugar. Also does it matter what you decide to have for a dinner meal?

    1. Janice - Salads for Lunch says:

      Hi Nancy,
      A cup of brewed coffee is fat-free and almost no-cal, it won’t screw up your fast…so long as it’s black coffee. Unfortunately coffee variations add-ins will add fat and calories—and consuming fat and calories means you are no longer fasting. You can have anything you want for dinner.

  8. Thanks for writing back. I will definitely try the strength training. All I do is walk hills everyday for about an hour and thought that would be all I needed. Btw you look awesome at 45!

  9. Hey ladies:
    All your comments are so motivating. Any of you over 40 and with a thyroidectomy? I have tried it for two weeks but see not too many results. My mind is telling me to keep it up for a month, but maybe my body will not be in pair with my mind! Any thoughts?

    1. Janice - Salads for Lunch says:

      I’m over 40 (45) though I don’t have thyroid issues (that I’m aware of), so I’m not sure the impact that Intermittent Fasting would have on a hormonal issue such as having a thyroid removed. You could set a goal of intermittent fasting for a month and not weigh yourself at all during the month, and see how it goes. I find the scale plays with my psyche and I overeat as a result, so avoiding it helps me be intuitive about my eating. Consistent strength training may also be beneficial. Strength training (additional muscle) helps your body burn more calories at rest, and helps build muscle, improves balance etc which are very beneficial for longevity and quality of life. You could try a goal of 1 month of Intermittent Fasting PLUS strength training 3-5x/week, and seet how it goes. Take before pictures from all angles, weigh yourself using a scale that also records body fat %, then check your progress in 4 weeks.

      I’m currently following Heather Robertson’s 12 Week Workout Plan free HIIT and strength training videos on YouTube. If you sign up to her email list through her website she will email you a printable guide and tracking sheets to the challenge. I’m on week #3 right now and am planning to share my results in 10 weeks from now when I complete the challenge similar to how I’ve shared my Intermittent Fasting results and my results from running consistently.

    2. @Janice – Salads for Lunch,
      Can’t wait to see how it goes for you in this new goal! Cheers to you!

  10. Hi!
    So I’m trying a combination of intermittent fasting and whole30. I’m just on day 6 but I’m feeling so much better already!! There are some really delicious recipes for whole30 that I have found on Pinterest. some days trying to wait until 12:00 to eat is hard, but I’m doing it and feel great already!!

  11. Thanks so much for sharing. I have a very similar body type and also struggle with sugar cravings. Hope you are well and were able to keep your weight loss goals.

  12. 1st week in, and I love it! It’s so easy!

  13. Hi there I did IF for four weeks and had almost identical results !! Good on us 🙂 I’m sticking with it loooonnnggg term 🙂

  14. sharani marie says:

    Thanks for sharing your experience with IF. Just like you, I found intermnittent fasting the easiest to start and stick with. Based on my own personal experience, intermittent fasting really does work in terms of weight loss but not only that, there are so many benefits too. I’ve found my joint pains and gut problems to have decreased significantly which is another reason why I love it. I’ve been doing IF for almost 4 months and have lost a total of 15 kilos so far – thanks to they’re awesome btw! Also, I’ve never felt better in my entire life. In the long run, I might just incorporate it into my lifestyle for good.

    1. Janice - Salads for Lunch says:

      Thanks Sharani, keep me posted on your results!

  15. How many calories do you eat in a day?

    1. Janice - Salads for Lunch says:

      I have no idea, I don’t count calories.

    2. All the recommendations in this article are very good for those who are looking for a practical and effective solution, thank you for sharing all these tips with all of us. It is difficult to get such accurate information. Since other places I have visited in the past do not offer useful information like this website. I also recommend a 100% natural system that helped me to have a flat and beautiful belly in a few days.