Signs Intermittent Fasting Is Working

How do I know if intermittent fasting is working?

Weigh-ins are not the only signs intermittent fasting is working.  Find out other ways to see if your body is in fasting mode!

I’ve heard the same question from friends, family and maybe even a foe or two. “How do I know if intermittent fasting is for me?” I usually remind them that they are already fasting when they sleep. So if it’s okay with their doctor, why not try to expand on that a little bit?  Then I see the same anxious look I’ve seen in the mirror thousands of times. That look of “I’m afraid to fail and I have to lose this weight.”  

Many of us (including myself!)  initially turned to intermittent fasting as a way to lose weight.  Perhaps, like me, you were tired of counting calories, restricted eating plans, and dead-ends. As a result, intermittent fasting sounded like a dream come true!  Almost too good to be true.

Subsequently, some of us researched  and others of us jumped right in. Then once we got started, most of us ended up with another question. How do I know if intermittent fasting is working? Or, what are the signs intermittent fasting is not working?

In the past, the scale was the ultimate judge of my dieting success. And ironically, I didn’t realize until just a couple of years ago how much my scale worship sabotaged all of my years of dieting. Since then, I have realized that while the scale is good at measuring long-term trends; it is not a  reliable way to evaluate if intermittent fasting (or any diet actually) is working in the short-term. 

Experts agree that intermittent fasting is not for everyone. Please read our Terms of Use.

How to know if fasting is working?

So, before we identify other signs intermittent fasting is working, we need to define “working.” When I first started fasting, it was all about the weight loss. Don’t get me wrong, I was interested to hear how fasting reduced inflammation and the chain reaction that followed. But I was pretty laser-focused on getting rid of the fat that has plagued me since I can remember. Since I know I’m not the only one who feels that way, let’s start there.

Signs intermittent fasting is working

1. Fat is disappearing from your body (especially your stomach)

I had to think for awhile about how to phrase that! Because we aren’t talking about “weight loss”. We are talking about fat loss! Weight loss can mean a reduction in muscle mass, bone density, water, etc. In my opinion, fat loss is one of my favorite signs intermittent fasting is working. But how can we measure if intermittent fasting is working before it becomes super obvious in our clothes?

Use a smart measuring tape.

The first way to determine if intermittent fasting is working to reduce fat in those problem areas is by taking your measurements. Taking your measurements is a great way to KNOW what is going on, even if you can’t see it.  Now before you skip this part because you don’t want the hassle of trying to read a measuring tape wrapped around your inner thigh, please hear me out! Because taking your body measurements is now a whole lot easier. thanks to smart tape measures.  Not only can you take the measurements on your own, you can probably do it with just one hand and no readers! 🙂

There are lots of smart tape measures on the market and  I’ve landed on the Arborleaf Smart Tape Measure. The Arborleaf easily syncs up to a free app that guides you through the measuring process. To measure, pull out the tape and insert the end into the locking mechanism around the body part you wish to measure. Next, press the “R” (for retract) button until the tape fits snugly. After that, push the unlock button and read the easy-to-see digital measurement. It’s that simple! The app records your measurements  and the date to compare with future measurements. This is certainly a welcome relief to the scary contortions I’ve put myself through in the past.  (Please pardon the visual!)

Another practical use for the smart measuring tape

Additionally, the smart tape measure is perfect to use when purchasing clothes (especially bras and swimsuits!) online for yourself and others. Since every brand of clothes fits different, a quick measurement can save you from getting the wrong size. The ease of use of the Arborleaf Smart Tape Measure is echoed over and over in the review section. You may not always see signs of weight loss; but the smart tape measure will at least let you know intermittent fasting is working!

Use a smart scale when you are looking for signs intermittent fasting is working

The second way to make sure fat is disappearing as we look for signs intermittent fasting is working is with a smart scale. In My Scale Helped Me Lose Fast Not Muscle, I write all about how my simple WeGuard smartscale/app has revolutionized my weigh-ins. I still recommend my WeGuard scale all the time, but I noticed that Arborleaf also has a smart-scale that syncs up to the same app as the Arborleaf Smart Tape Measure does. If you don’t have a smart scale yet, you may want to consider purchasing the Arborleaf smart scale along with the smart tape measure.

Simply put, a smart scale tells you how much of your total weight is fat. So now when you see your weight, you will know how much of it is fat and how much of it is muscle. How many times during a diet have you heard people say “well maybe you aren’t losing, because you’re gaining muscle?” Well, now you will know! And I think you’ll be surprised how often weight gain and weight loss have nothing to do with a change in your fat level.

Not only will you be able to track fat reduction, you can also track an increase in muscle mass. And an increase in muscle mass means you are burning more calories.  It’s hard to believe this, but I frequently catch myself looking at the change in muscle before the change in fat level.

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Other signs intermittent fasting is working

2. You aren’t as hungry as usual when intermittent fasting

Not being hungry after hours of fasting is one of the other signs that intermittent fasting is working.  You would think going hours without eating would make you hungrier, but fortunately it doesn’t work that way. According to the Canadian Medical Association Journal, “if you don’t eat for 10–16 hours, your body will go to its fat stores for energy, and fatty acids called ketones will be released into the bloodstream. This has been shown to protect memory and learning functionality…as well as slow disease processes in the brain.”

Another reason you may not feel as hungry during fasting is a decrease in your sugar cravings. Susarla Primary Care describes it like this: “When you fast, your LEPTIN levels rise and GHRELIN (your hunger hormone) is lowered. As more and more leptin is secreted in the body, it will signal your taste receptors to crave less and less super sweet food!”

3. You notice you have more energy

During my first few days of fasting I didn’t notice this. But sure enough! As time went by I noticed an increase in energy I hadn’t experience in….well, maybe forever? So this is definitely one of the signs that intermittent fasting is working. 

The National Library Of Medicine offers an explanation that is pure excitement for me.  “During fasting, triglycerides are broken down into fatty acids and glycerin to provide energy. Then, the liver converts fatty acids into ketone bodies, which provide the main energy source for many tissues, especially the brain.” More energy at this stage of life is a definite sign to me that intermittent fasting is working!

4. Bloating seems less common

Another one of my favorite signs that intermittent fasting is working is a delightful decrease in bloating! Perhaps that’s because “intermittent fasting, with its periods of fasting and eating, allows the gastrointestinal system to reduce inflammation, which is otherwise not possible with constant eating.” (21 Day Hero)

5. Sleep quality is one of the signs intermittent fasting is working

Improved sleep quality after the first couple of weeks is a common benefit many fasters note. A very good friend of mine has even noticed that she doesn’t get up to go to the bathroom as much during the night when she is fasting. Why is this? The National Institute of Health suggests that “intermittent fasting may strengthen the peripheral circadian rhythm via limiting food intake during the evening and nighttime. This can, in turn, restore the homeostatic nature of the internal clock, which may have beneficial effects on sleep in those with erratic sleep patterns.”

I hope this helps encourage you when you find yourself looking for signs intermittent fasting is working. Just remember, the key is consistency. If you develop a healthy intermittent fasting lifestyle that works for you, you can plan on enjoying these benefits of intermittent fasting and many more.