Intermittent Fasting For Fitness (and Health)

Intermittent Fasting For Fitness (and Health)

Breakfast is the most important meal of the day

Eat every few hours to keep your metabolism going

Have a healthy snack between meals to lose weight

I bet you’ve all heard these before, right? But is there any truth or helpful advice in there?


You can exercise all day long and have the best fitness regime going, but if you’re eating too much of the wrong type of food then nothing will change. And you might even end up fatter.

Unfair? I know! Your diet plays such a critical role in your overall health and fitness, and it’s been my passion for so many years now to help and bring the truth to as many people as possible so they can make more informed choices.

How did intermittent fasting help me? Fasting to fitness…

Eating within an 8-hour window (called intermittent fasting) during the day dramatically helped me shift weight when I started my weight loss journey way back when. But did I go back to eating my previous foods and enjoy snacks all day long? No way! And that’s the real key here.

I don’t encourage any kind of fad diets or quick fixes – because honestly, they only work in the short term (if at all). I’m much more interested in encouraging a healthy way of living – forever – and making sure you have the unbiased facts and knowledge you need to make the right choices for you and your body.

But please don’t let anyone make you think that fasting = starving yourself.

The facts about intermittent fasting and weight loss

While you might instantly think of periods of not eating when you hear the word ‘fasting’, in this sense it just means eating only within a certain timeframe and eating the right kinds of foods to offer your body the best fuel.

The main benefit of intermittent fasting for weight loss is that your body becomes a fat burning machine, meaning that most people do see a steady shift in their weight loss. I say steady because this is a lifestyle choice. The weight probably took years to add on, so it won’t (and shouldn’t) fall off you overnight. You’re essentially retraining your body’s cells to burn fat more effectively.

When you fast intermittently, the following changes take place in your body:

  • Insulin levels drop, which means your body goes to fat sources for fuel and burns them quicker than before
  • Your metabolic rate increases dramatically, meaning that more fat is burnt
  • Your hunger levels drop because of the lower calorie intake (you’re not munching all day) as well as the more efficient use of the food you are eating

I know from my own experience that intermittent fasting also helps with so many other things like improved sleep, better condition of hair and skin and much more energy.

How do I get started?

Start slow and pick a window of time, say 7am – 6pm for your eating window – then gradually reduce that time when you’re comfortable, after a few days or a week.

My eating window is now 11am – 7pm and within that period I eat 2-3 substantial, healthy meals that keep me full and bursting with energy.

Then, you need to really look at what you’re providing your body with in that eating period – it’s not an excuse to load up on junk food!! Higher fat and lower carbohydrate meals will give your body the energy it needs for fuel and keep the hunger pangs away. Read more about this type of eating and some of my meal ideas.

In my free ebook, The 8 Hour Abs Diet, I go into much more detail about how intermittent fasting can work for you to have a healthier lifestyle, lose weight and be happy.

And as always, any change in diet should be discussed with your physician, especially if you’re on medication, are pregnant or suffering any kind of medical condition.

About the Author Melissa McAllister

My name is Melissa McAllister. I just turned 44! I have a son and daughter and my husband and I are new empty nesters! My husband is the reason I eat, drink, and sleep health and fitness. He has 2 speeds, GO and GO Faster. We have been together for over 28 years and married for 23 (yes, he had me at “hello!”). Don’t get me wrong though…I was a Doritos and Coca Cola eating Hoover when I was in school! Fitness has been an essential part of my life for over 19 years. I have the 3 best jobs in the world—being a stay-at-home Mom, business owner, and group exercise instructor for several large fitness chains. I have been teaching everything from yoga to kickboxing for over 17 years. I have also had the great opportunity to train, inspire, and motivate other instructors for the past 11 years. You might even see me in a few fitness videos out there! 😉 Reaching out to others who are struggling to be healthy and happy is my passion. I couldn’t tell you next Fall’s latest fashion must have or what flowers to plant this season, but I can help you achieve your health and fitness goals. With your determination and my motivation, we can find and keep the best YOU! I will inspire by holding myself and those around me accountable!

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garcinia cambogia fruit says October 20, 2017

Have been taking little over a month.

lidia says October 21, 2017

great info.Thank you Melissa

Dalma says October 21, 2017

I don’t have trouble waiting to eat if I am able to at least have my coffee with a splash of milk in it. Would that ruin the fast?


Allana Williams says August 1, 2018

Hi Melissa! You’re such a great blogger. Thanks for the fitness tip! Diet really plays a crucial role in total health and wellness. Got to do intermittent fasting from now on!

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