Weight loss is all about the caloric deficit. The idea is to reduce total calorie intake and you’ll start losing weight. Intermittent fasting does this for you.

When you don’t eat for a specific duration, you’re actually reducing your calorie intake – and it works. Several studies like this and this show that overweight and obese people burn fat and lose weight with intermittent fasting.

But it doesn’t always get so easy.

If you have tried losing weight with intermittent fasting, I’m sure you know what I’m talking about. People face tons of challenges when they try to lose weight with intermittent fasting.

We at Wise Jug conducted a survey and asked respondents to identify the biggest intermittent fasting challenge they’re facing. The two biggest challenges we identified were not losing enough weight (30{6f6325e81006090c67b24799731aac0121cbc6cbed9a6704f5a30a9474cd8037}) and cravings (27{6f6325e81006090c67b24799731aac0121cbc6cbed9a6704f5a30a9474cd8037}).

Challenges of Intermittent Fasting

Over 1400 people from all over the world participated in the survey. We cannot generalize the results, but if you’re trying to lose weight with intermittent fasting, the probability of facing one of these challenges is fairly high.

So not losing enough weight or unable to lose weight with intermittent fasting is the biggest challenge that people face.

Does it mean intermittent fasting doesn’t help with weight loss?

If a hefty 30{6f6325e81006090c67b24799731aac0121cbc6cbed9a6704f5a30a9474cd8037} of people, who have tried intermittent fasting at some point in time in their life, say that it didn’t help them lose weight or it didn’t help them lose enough weight, then we need to revisit the hypothesis that intermittent fasting helps with weight loss.

Scientific research shows that intermittent fasting helps lose weight and it has several other benefits too. There are tons of research papers published in peer-reviewed journals that clearly show that intermittent fasting is a real deal.

Not just weight loss but it has several other benefits.

Here are some of the science-based benefits of intermittent fasting:

  • Weight loss (1, 2, 3, 4, 5, 6)
  • Change in cells, genes, and hormones function (7, 8, 9, 10, 11, 12)
  • Reduction in risk of type 2 diabetes (13, 14)
  • Better heart health (15, 16, 17)
  • Prevent cancer (18, 19, 20, 21)
  • Help you live longer (22, 23, 24)
  • Brain health (25, 26, 27, 28, 29, 30)
  • Reduction in oxidative stress (31, 32, 33)
  • Reduction in body inflammation (34, 35, 36)

Intermittent fasting has a lot to offer provided you do it right.

There is no question about its effectiveness and its ability to burn fat. So if it isn’t working for 30{6f6325e81006090c67b24799731aac0121cbc6cbed9a6704f5a30a9474cd8037} of people, what’s the issue?

There could be several reasons as to why intermittent fasting doesn’t work at all or why it fails to deliver optimal results.

Sometimes a small tweak or a tiny hack can turn the tables.

This guide is all about such hacks, techniques, strategies, and tactics that will help you lose more weight with intermittent fasting. And if you’re facing any challenge (as discussed in the chart above), you’ll be able to overcome it.

Even if you’re losing weight with intermittent fasting, this guide will show you how you can lose more weight with little additional effort.

Let’s get started.

Why You Are Not Losing Weight with Intermittent Fasting and How to Fix It

One of the biggest challenges that people face is that they don’t lose weight with intermittent fasting. This is one question that I receive on daily basis from both men and women.

There are several reasons why you’re not losing weight despite fasting regularly for weeks, and these reasons vary from person to person.

Let’s explore major reasons why you’re not losing weight and how to fix them.

1. How long have you been fasting?

Intermittent fasting (will be referred as IF throughout the guide), or fasting in general, is a slow weight loss process. If you just started intermittent fasting, you won’t see results immediately.

You have to wait for at least a month to identify if there is a problem or you aren’t losing weight.

When you start fasting, you’ll lose a few pounds immediately in the very first week or in the first couple days. This feels awesome and then your weight will jump back or it will stop there.

That’s where people feel that they’re not losing weight anymore because the needle stopped moving and they quit after first or maybe the second week.

Here is what happens when you start fasting.

For the first few days, you’ll see that you have lost a few good pounds. This is due to changes in body water and food that is currently passing through your digestive system and other body organs. A decline in water consumption and food intake clear your digestive system which results in sudden weight loss.

This is natural and shouldn’t be considered as weight loss. Losing 2 to 4 pounds is natural and shouldn’t be counted as weight loss in the first week of intermittent fasting.

In order to see real effect, you have to do intermittent fasting for a month.

If you don’t lose weight after a month of intermittent fasting, you need to check if you dropped any dress size or measure your waist to see if your body is actually burning fat with intermittent fasting.

Instead of measuring the impact of IF on your weight, you should measure if it is burning fat. If your body is burning fat and you get to see a significant impact in your body shape after a month, you’re good to go.

In order to see if you’re burning fat, measure your waist after one month of IF. Even if your weight is the same but your waist size reduced, intermittent fasting is working and you should continue with it.

If your body is reshaping and you get the feeling that your thighs and waist have reduced, there is no need to worry.

Reduction in the waist and/or body reshaping are signs that your body is burning fat so don’t stop at this stage.

Remember, IF is a slow way to lose weight provided you’re not doing any exercise and if your body is burning fat and you feel it, there is no need to get disappointed. Stick with your routine and you’ll start losing weight soon.

2. What is your fasting duration?

If you’re not losing weight with IF even after a month, the first thing you should look into is your fasting duration.

If your fasting duration is less than 12 hours, you have to increase it. You have to fast for at least 16 hours (preferably 18 hours) a day to actually lose weight.

Most of the people have fasting duration under 12 hours and then they complain that it has been a month and they didn’t lose a single pound. Well, it won’t happen with 12 hours fasting because your body needs at least 16 hours to start burning fat. If you break your fast before your body even gets to the stage where it will burn fat, you won’t lose weight.

And this is one major reason why you’re not losing.

Increase the duration of your fast and you’ll surely see improvement. 16 hours is minimum.

3. Does your calorie management suck?

If your fasting duration is 16+ hours and it has been a month or more and you don’t see any sign of fat burning or weight loss, you need to check your calorie intake.

What you eat and how much you eat is way important than anything else. If you fast for 18 hours but you consume more calories than your body needs, you’ll never lose weight or burn fat.

The equation is simple: Reduce calorie intake so that your body burns fat for energy.

If you don’t know how many calories you need per day to reduce weight, click here to access this free calorie calculator. Enter your age, gender, height, weight, and activity level. It is best to keep your activity level at sedentary to get best results.

You’ll see the exact number of calories you need to take per day to lose weight on weekly basis. Reduce calories to lose weight quickly. For instance, if you need 812 calories per day to lose 2lbs per week, you can switch to 600 calories per day to lose more weight per week.

Makes sense, right?

Managing calorie intake isn’t, normally, an issue on days when you fast. It, however, gets tough to manage calorie intake on days when you don’t fast. This is where your entire week’s effort is ruined by a single meal. Don’t do it.

Even if you’re not fasting, you still need to control your calorie intake.

If you cannot reduce calorie intake, you have to increase activity level so as to increase energy consumption. There isn’t any other way to make IF work.

4. Does your body get used to fasting?

If your fasting duration is 16+ hours, you have been fasting for a few good months (at least 3 months), and your calorie intake is minimal, but you’re not losing weight – now what?

This is a rare situation but it can happen.

The human body is adaptive. This means it learns, updates, and adapts to changing conditions and environment. For instance, there are people who live in Antarctica where they survive in -50 degree Celsius. People have been living there for ages and they survive in intensely cold weather where other humans die.

Why is it so?

Why don’t those people die?

This is because their bodies have adapted to that particular weather condition. Their bodies are used to surviving in extremely cold weather.

Same is true for people living in deserts where they get to drink merely a glass of water a day and yet they survive in extremely hot weather where you cannot spend a single day.

The thing is, the human body has this amazing ability to adapt to changing conditions. It learns and adapts.

This is what exactly happens when you stick with a routine for months or even years. And this is a reason why IF isn’t working for you anymore because your body has get used to fasting.

When your body gets used to intermittent fasting, it will adjust itself to a low-calorie diet and 16+ hours of fast and no matter how hard you try, you won’t lose weight beyond a certain time period.

Though this isn’t very common, if you have been fasting for a few months and you lost a few good pounds in first few months and then it stopped, this is because your body gets used to IF and it won’t lose weight if you’ll stick with the exact same routine.

What you need to do is change your routine. Reduce calorie intake, increase activity level, or increase fasting duration.

All you have to do is change your IF routine. For instance, if you fast in the night, switch it and start fasting during the day and once you start seeing results, switch back to night again. Or, if you used to walk for 20 minutes in the morning, start walking 30 minutes in the morning or start walking in the evening too.

You need to surprise your body so as to break the plateau.

It is sure to work.

Now that you know why you weren’t losing weight with IF, let’s move ahead and see how you can lose more weight once you start seeing results.

Lose More with Intermittent Fasting

What should you do if you’re interested in losing more weight with intermittent fasting?

Intermittent fasting is a natural weight loss technique so it is slow. This is what most people don’t like about it. If you’re losing, say 4 – 5 pounds a month, you’d like to lose more, and there is nothing wrong to have such a desire.

If you want to lose 50lbs, you cannot wait for 10 months, right?

So if you’re already fasting and it has been working for you but you want to lose more weight quickly, there are several techniques that can help you achieve your weight loss goals fairly quickly.

Rapid Weight Loss 2.0 LeanFast System

1. Fast for 16 hours or more

There are several IF protocols such as Eat Stop Eat, 16:8 protocol, and others. No matter what protocol you follow, it is always possible to extend your fasting duration.

According to Dr. Naiman, the optimal duration of a fast is between 18 and 24 hours as this is the time when a normal human body sees a massive drop in insulin and an increase in lipolysis. This means your body needs to fast 18 hours or more before it can start breaking down fat.

How Duration of Intermittent Fasting Affects Plasma Insulin

If you’re fasting for a mere 5 hours a day (assumption), your body doesn’t reach the point where it starts burning stored fat.

When you fast, your body burns glycogen for the first 12 to 16 hours or more. As long as your body burns glycogen (stored sugar), you don’t lose weight.

You want your body to burn fat and that will happen when all the glycogen has been consumed. It takes your body at least 12 hours to reach that point, according to this research.

And 12 hours is minimum.

What does this mean?

It means if you fast 8 hours a day, it won’t move the needle even if you fast for a year. Well, it doesn’t mean it is totally pointless, it does work with controlled diet and workout but it won’t help you lose a lot of weight if you’re totally relying on IF for weight loss.

You need to fast for 12 hours minimum.

If you need to lose more weight, fast for 16 to 18 hours a day.

You cannot jump to 18 hours immediately so you have to do it gradually by extending your fast duration step by step. I’m sure you know how to do it.

Now I know fasting 18 hours a day itself is a big challenge. It means inviting deadly cravings.

The best approach is to start your fast after dinner. This way, you’ll spend most of your fast sleeping which will make your life a bit easier.

Once you’re able to fast 16 hours a day, don’t stop there. Add another hour, then another, and another.

Keep pushing yourself.

2. Start walking

It may sound hard but you should start walking if you want to lose more weight with IF.

When you walk with an empty stomach, your body starts burning fat instead of muscle glycogen. This is because your body saves its glycogen for high-intensity activities.

How Exercise Helps Lose Weight and Increase Energy

Walking, being a low-intensity activity, burns fat provided you walk when you’re fasting.

The time when you walk is crucial.

If you’ll walk right after taking your last meal, your body will burn glucose instead of fat. This isn’t the right time to walk.

However, a mild walk for 20 to 30 minutes before breaking your fast will burn fat as that’s the point where your body will try to save glycogen and will switch to fats and ketones.

If you start your fast after dinner, morning walk best suits you.

You don’t have to jog, you don’t have to run, all you have to do is walk for half an hour – and that’s it. A high-intensity workout will have a different impact on your body (discussed later).

The idea here is to make your body go into ketosis quickly and this will only happen with an empty stomach and a low-intensity activity like walking for a few minutes.

This is sure to help you burn more fat quickly with IF.

3. High intensity interval training (HIIT) works best

This should be surprising or maybe scary.

Don’t panic and keep reading if you really want IF to do wonders.

HIIT workouts are considered best for weight loss. HIIT refers to any workout where you do intense workout followed by a rest period. For instance, sprinting for a minute as fast as you can and then taking rest for next minute.

HIIT increases the release of catecholamines. These hormones break down fat into fatty acids so your body can use them. According to a study:

“Fast sprinting caused the body to release high levels of a specific group of hormones, called catecholamines, which drive the release of fat, especially abdominal and visceral fat, from fat stores so it can be burned by working muscles.”

A high intensity workout will burn glycogen at a much faster pace because your body needs energy. Once all the glycogen or most of it has been consumed, your body will start using stored fat.

Catecholamine only releases after a high-intensity workout. If you keep walking for an hour, your body won’t produce catecholamine. Low-intensity exercise doesn’t produce catecholamine so if you’re really interested in losing more weight with IF, you need to do a high-intensity exercise.

You don’t have to do it for minutes. A 10-second sprint or any HIIT workout will do the trick.

Here is what you should do.

It is best to start your fast after dinner. Do HIIT in the morning when you’re already 12 to 14 hours into your fast. Sprint for 10 to 20 seconds and then take rest.

If you prefer any other HIIT, you can switch to it such as squat jumps, lunges, jump rope, etc. Your choice.

If you can stick with following HIIT, it’d be best.

  1. Sprint (10 seconds)
  2. Squat jumps (10 seconds)
  3. Lunges (5 each leg)
  4. One minute break

This HIIT will make your body convert a lot of stored fat into fatty acids. Now that your body has converted fat, you want your body to consume it. This is why you should spend your post-workout time wisely.

According to a study:

“Even though carbohydrates were the predominant fuel source during the actual workout, for more than 3 hours afterward, fats became the main contributor to energy.”

This means you have to make sure that you adjust your HIIT in such a way that you don’t break your fast for at least 3 hours after HIIT. This is how your body will actually rely on those fatty acids that it created during the workout.

Breaking your fast right after a workout is a bad idea because your body won’t necessarily consume all those fatty acids that it burned during the workout. It might switch to carbs that you’ll eat.

This is why I recommend you walk for 10 to 20 minutes after HIIT and then break your fast after 3 hours of HIIT. This will give your body enough time to rely on fatty acids that are already in your bloodstream. Don’t let your body convert them into fat again.

4. Drink (water) as much as you can

Increase the intake of fluids during your fasting hours. Health-friendly fluids like water, calorie-free beverages, non-caffeinated drinks, coffee, tea, green tea, and juices will help you stay hydrated and will help your body burn fat.

As long as you drink anything that has less than 50 calories, your body will stay in the fasted state. This makes coffee, tea, and several beverages your best bet.

A study found that drinking water reduces weight and helps reduce caloric intake as it gives you a feeling of satiety. Another study found that green tea increases fat burning process in the human body and decreases hunger.

The reason why liquid intake helps you lose weight is that every time you drink something, your body has to work hard to process it. Whenever your body is at work, it burns fat or glycogen. During fasting, you’re more likely to burn fat.

Now when I say drink as much as you can and whatever you like, it doesn’t mean you can take all those smoothies and high-calorie drinks. Don’t do it.

It is recommended to stick with water, green tea, and your favorite non-caloric beverage.

You have to be very careful. You might end up providing your body with up to 800 calories with liquids in the fasted state and this is one reason why a lot of people don’t lose weight with IF.

You’ll never know and you’ll be constantly ruining your IF with liquids so you have to be very cautious as to what you drink during the fasted state.

Water should be your top priority. Here is why.

According to a study published in The Journal of Endocrinology & Metabolism, drinking 16 ounces of water can increase human body’s metabolic rate by a whopping 30{6f6325e81006090c67b24799731aac0121cbc6cbed9a6704f5a30a9474cd8037}. If you increase your water intake by 1.5 liters per day during the fasted state, your body will end up burning an extra 200 calories.

So keep drinking water when you’re fasting.

Though you should drink water throughout the day, drinking water before breaking your fast will help you lose more weight.

A study found that drinking 16 ounces of water 30 minutes before a meal results in fewer calorie consumptions and it will help you lose 2.6 more pounds than people who don’t do it.

If you happen to drink 2 glasses of water before you break your fast, you’ll have a better chance to lose more weight with IF.

If you have to use tea, coffee, or other beverages, you can choose from the following list. Click on the link to buy your drink from Amazon.

  1. Sanpellegrino Clementine
  2. Everly Energy
  3. BariWise Fruit Drink
  4. Sparkling Ice Black Raspberry
  5. Perrier Flavored Sparkling Mineral Water
  6. Green Tea Extract
  7. Zenwise Green Tea Extract
  8. Organic Matcha Green Tea Powder
  9. Death Wish Whole Bean Coffee
  10. Green Coffee Bean
  11. Javita Gourmet Instant Coffee
  12. NatureWise Green Coffee

Choose any beverage from the above list. These beverages will fulfill your body’s fluid needs and at the same time, they will help you lose more weight by helping your body burn fat.

5. Eat healthy

Intermittent fasting, by no means, allows you to eat whatever you want. This is one reason why so many people take months to lose a few pounds. This is, unfortunately, not how it works.

If you’re eating 2 – 3 big meals and fast 18 hours a day, you won’t lose much. IF isn’t about shifting your meals. And if you have shifted your meals to the eating window, this is one big reason why you’re struggling with IF.

You have to eat healthy.

And not just healthy, but you have to reduce the number of calories you consume. You don’t have to reduce them to half but at least do yourself a favor and reduce 500 calories.

So if someone told you that you can eat whatever you desire with IF, you don’t have to listen to that person. Maybe you can listen to them and continue eating whatever you like, and see it for yourself. I’m sure it won’t work.

Here is a list of healthy and nutritious foods that you should try eating as much as you can.

  1. Fruits and vegetables of all types
  2. Meat, fish, or any alternative source of meat
  3. Cereals
  4. Bread
  5. Milk and dairy products
  6. Wholegrains
  7. Stick with baked foods and refrain from eating fried foods

I’m sure you must be eating healthy already as most of the people I know or talk to who fast regularly eat healthy. But just in case if you’re thinking of eating candies, chocolates, pizza, etc., stay away.

6. Fast during the holiday season

Yes, it is surprising.

There are certain months in a year when people gain a lot of weight. Research shows that people gain 50{6f6325e81006090c67b24799731aac0121cbc6cbed9a6704f5a30a9474cd8037} of their entire weight in November, December, and January. Another study revealed that people gain most weight during Christmas holidays.

Adults Gain Weight Faster

It is a fact.

Think of your routine during the holiday season and ask yourself what type of foods you eat.

It is natural. You cannot diet or control your calories in these three months no matter how hard you try. It feels awkward to miss a lunch or your favorite treat.

And you don’t do it, I know.

But you have to change it.

If you fast in these three months, you’ll be able to reduce your weight significantly. You don’t have to miss any feast or function or a lunch or any treat, but you can control when you eat and what you eat at your home, right?

Increase duration between meals and try to stick with your intermittent fasting routine. It will be tough and you won’t be able to stick with the plan for the entire season but even if you manage to fast 3 days a week in these 3 months, you won’t gain weight.

Your primary goal should be: Not to gain weight in these 3 months.

Your secondary goal should be: Lose weight in these 3 months.

Avoid excessive eating and refrain from increasing your calorie intake during Christmas holiday season. And don’t stop fasting.

7. Use apple cider vinegar

Apple cider vinegar has several benefits that are scientifically proven so you cannot deny them. Using it during the fast can help you lose weight, reduce appetite, manage blood sugar level and insulin, and much more.

According to a study, obese people who consumed apple cider vinegar daily for 3 months lost belly fat. People who consumed one tablespoon lost 2.6lbs and those who consumed 2 tablespoons a day lost 3.7lbs.

It was revealed in this and this study that people who eat the high-carb meal and take apple cider vinegar (or any vinegar) with their meals eat up to 275 fewer calories for the rest of the day and they also get a feeling of fullness.

Apple cider vinegar works. Though its impact may vary, it doesn’t hurt using a tablespoon daily, right?

What you need to do is add one tablespoon of organic apple cider vinegar in a glass of water and drink it while you’re fasting preferably once a day. This will help you get rid of cravings and it will boost fat burning process as well.

You might not be able to see any significant impact right away. You have to keep using it for a few good months.

Getting Rid of Deadly Cravings

Cravings are the most bothering thing about intermittent fasting. Dealing with cravings is a serious issue that you’ll face when fasting.

First off, you have to understand that intermittent fasting is all about hunger and cravings. There is, as such, no escape. Intermittent fasting is more of a mind game and this is what you have to realize.

Getting rid of cravings and hunger completely isn’t possible.

However, there are different techniques that will help you get rid of cravings but at the end of the day, you have to live with these cravings.

Some of the best techniques and methods to get rid of cravings are discussed below. These are tried and tested ways to control your hunger but you have to stay motivated and must accept the reality too.

1. Keep yourself busy

The easiest way to deal with hunger is to keep yourself busy. Engage yourself.

Normally, you feel hungry when you’re at home and have nothing to do. When you’re in your office busy in your work, you’ll rarely feel hungry.

Research shows that playing a game on your phone helps reduce cravings. If you play Tetris for 3 minutes, it will reduce your food and drink cravings by 14{6f6325e81006090c67b24799731aac0121cbc6cbed9a6704f5a30a9474cd8037}.


Here is how the author of the study, Jackie Andrade, explains it:

“Playing a visually interesting game like Tetris occupies the mental processes that support [the craving] imagery; it is hard to imagine something vividly and play Tetris at the same time.”

This means you have to keep your brain busy so that it doesn’t have the time to think about food.

So what you have to do is keep yourself busy when you’re at home. It will get easier if you have a hobby. Your hobby will keep you busy for a few good hours.

Alternately, you can try reading a book, play a video game, watch your favorite movie, or go to sleep.

There are several ways…

You know them.

2. Take psyllium husk fiber

When I tell people that you should try keeping yourself busy when you feel hungry, they don’t like the idea instead they ask for a practical solution.

So here is a practical solution to significantly control your cravings.

Take psyllium husk fiber.

It is a fiber made from the husks of Plantago ovata plant’s seeds. It is also known as ispaghula. It has several benefits such as:

  1. It improves digestion and helps with bowel movements
  2. It improves heart health
  3. It helps in weight reduction
  4. It helps you in controlling hunger

Yes, psyllium husk will help you control your hunger.

Here is how it works.

When it is mixed with water and reaches your digestive tract, it swells, and takes up a lot of stomach space which gives you a feeling of being full. At the same time, it slows down the movement of food from the stomach into the intestines so you’ll feel fuller for a longer period.

Psyllium husk fiber is available at Amazon in the form of capsules and powder. I recommend that you buy psyllium husk fiber powder. Click here to place your order at Amazon.

All you have to do is mix one tablespoon of psyllium husk fiber in a water glass and drink it preferably before your meal. It will slow down the movement of food and will save you from cravings.

Alternately, you can take psyllium husk fiber with water when you’re halfway into your fast.

If you buy psyllium husk fiber capsules, you should take one capsule a day either before your meal or when you’re halfway through your fast.

3. Visualization technique

A study revealed that if you envision yourself eating something, you can reduce your cravings. The study had 3 groups.

The first group was told to imagine inserting 33 quarters into a laundry machine, the second group was told to imagine inserting 30 quarters into a laundry machine and then imagine eating 3 M&M’s. The third group was asked to imagine inserting 3 quarters into a laundry machine and eating 30 M&M’s.

All the three groups were given a bowl of M&M’s after the experiment and were told to eat.

The group that imagined eating 30 M&M’s ate significantly fewer M&M’s than other two groups.

Later experiments revealed similar results.

What’s important here is that only imagining or thinking about the food doesn’t curb cravings rather thinking of eating the food helps reducing appetite and craving.

This is what’s known as visualization technique.

When you feel hungry, visualize yourself eating any food you’re craving for. After some time, you’ll feel better.

According to researchers, this is what happens in your brain when you visualize yourself eating something:

“It has to do with what happens in the brain when imagining experiences and the way the brain becomes habituated to repeated experiences. Imagining doing something and actually doing it trigger similar responses in the brain. For instance, imagining a spider crawl across your leg triggers perspiration and other bodily reactions that would be seen if you were dealing with the real thing.

What is going on here is in part due to dopamine release which may occur during the process of anticipating and imagining the consumption of a particular food. Dopamine is a neurotransmitter that is associated with pleasure and satiety, so just thinking about ingesting the food might be helping satiety and craving.”

Yes, this works. You can try it.

4. Flavored water

A simple yet effective solution to getting rid of cravings and add a couple hours to your fast is to drink flavored water.

If you add a natural flavor in the water such as lemons, berries, cucumber, etc. and drink a glass or two, you’ll feel satiated. This works better than drinking water only because pure water is tasteless and when your tongue gets a taste or flavor, it gives you the same feeling as you’re eating something.

If you don’t like adding natural flavors as they’re not strong enough, you can use water flavoring mixes such as Stur Drinks (buy from Amazon) or you can choose from several water flavoring options over at Amazon. Click here to find one now.

If you like, you can use flavored water throughout the day. Your choice.

5. Tap your forehead

This might sound strange but it has been proven scientifically so you can try it.

Tapping your forehead for 30 seconds can reduce your cravings and it will blur the image of the food you’re craving for. It can reduce your craving by 10{6f6325e81006090c67b24799731aac0121cbc6cbed9a6704f5a30a9474cd8037}.

Besides, you can try tapping your ear as well. It will also help minimize the intensity of the craving.

You might not completely get rid of craving but even if this tiny activity reduces its intensity, you should give it a try.

6. Supplements

Supplements should be your last choice. If nothing else works, you can seek help from a supplement to reduce cravings.

Supplements also help you reduce muscle cramps that will bother you a lot as you’ll start fasting regularly. Lack of food can lead to some of the worst cramps so there is no harm in using a health-friendly supplement.

Here are a few supplements that you can use to reduce cravings and cramps. All these supplements have zero calories which means you can use them while fasting. All the supplements are available on Amazon. Click the supplement and you’ll land on Amazon, carefully read reviews and ingredients before placing an order.

  1. Powerade Zero
  2. WellBetX PGX Plus Mulberry
  3. Sugar Suppress 60
  4. Burn-XT
  5. Genius Diet Pills
  6. BioTrust CraveFix

These 6 craving supplements are the best in the market.

Final Thoughts

That’s all from my side.

The ball is now in your court.

What you’ll do next will determine whether intermittent fasting will work for you or not.

You know how to make it work for you, how to lose more weight, and how to get rid of cravings. It is time to take action.

I hope you loved reading this guide.

If it helped you, share the word.

For more information on Intermittent Fasting and how it can help you, here are a few books to consider: