Hey there! If you’re reading this, chances are you’re considering giving fasting a try or you’re already in the early stages of your fasting journey. I totally get it—when I first started fasting, I had all sorts of questions and concerns. Would I be hungry all the time? How would I manage my energy? Would I even stick with it? But once I got the hang of it, fasting turned out to be one of the best decisions I’ve made for my health.
If you’re new to fasting, there’s no need to feel overwhelmed. I’m here to share some beginner-friendly tips that helped me—and countless others—stick to the plan. Whether you’re fasting for weight loss, mental clarity, or just overall well-being, these tips will help set you up for success and make your fasting journey a lot smoother.
1. Start Slowly
One of the biggest mistakes people make when they begin fasting is diving in too fast. I remember the first time I tried fasting. I went straight for a 24-hour fast, thinking it would give me the quickest results. Let’s just say it didn’t go as planned. I felt weak, moody, and just overall miserable.
The key to fasting is starting small. If you’re brand new to fasting, try the 12:12 method, where you fast for 12 hours and eat during a 12-hour window. This could mean eating your last meal at 7 PM and then not eating again until 7 AM the next morning. Trust me, it’s a gentle way to ease your body into fasting without shocking your system.
Once you’re comfortable with 12 hours, you can gradually increase your fasting window. Slowly building up helps you avoid feeling overwhelmed and makes fasting more sustainable in the long run.
2. Stay Hydrated
Hydration is everything when you’re fasting. You may think that because you’re not eating, you don’t need to worry about liquids, but trust me, staying hydrated is key to how well you’ll feel during your fast.
When I first started fasting, I didn’t drink as much water as I should have, and I noticed I felt sluggish and had headaches. Once I started making hydration a priority, I felt a lot better. Aim to drink plenty of water throughout the day, and if you’re feeling particularly hungry, try drinking a glass of water first. Sometimes, our bodies confuse hunger with thirst.
Adding things like herbal teas or black coffee to your routine can also help. Just make sure they’re free from sugar or cream to stay within the fasting rules.
3. Keep Busy During Your Fast
In the beginning, I found it pretty challenging to sit still during my fasting hours, especially when I had nothing to do. That’s when the temptation to snack kicked in, and I almost broke my fast a few times.
The trick is to keep yourself busy. Engage in activities that take your mind off food—whether it’s reading a book, going for a walk, doing some light work around the house, or even tackling a new hobby. When you’re occupied, you’re less likely to think about food and more likely to stick to your fasting window.
I love using fasting as an opportunity to tackle personal projects or get some extra work done. The time I’d normally spend thinking about what to eat can now go toward something more productive. It’s a game-changer.
4. Listen to Your Body
One thing I’ve learned through fasting is that it’s important to listen to your body. Sure, fasting can be challenging at first, but if you’re feeling weak, dizzy, or lightheaded, it’s okay to break your fast early. Fasting shouldn’t feel like a punishment—it’s about giving your body time to reset and recharge, not pushing it too far.
In my early days of fasting, I didn’t always trust my body’s signals. I’d power through hunger or exhaustion, thinking it was just part of the process. But listening to your body is crucial for long-term success. If you need a snack or need to shorten your fast, that’s perfectly fine. The goal is to build a healthy routine that works for you, not to force yourself into an extreme schedule.
5. Plan Your Meals
Let’s face it: one of the hardest things about fasting is what to eat when you’re actually eating. You don’t want to break your fast with junk food or unhealthy snacks. I’ve been guilty of that in the past, and let me tell you—it didn’t feel good afterward.
Planning your meals ahead of time can make all the difference. I started prepping simple, nutrient-dense meals that would fill me up and provide long-lasting energy. Think lean proteins, healthy fats, and plenty of veggies. A balanced meal helps stabilize blood sugar levels and keeps you feeling fuller for longer.
If you’re not sure what to eat after fasting, here’s a quick tip: break your fast with a light meal first. Start with something easy on the stomach, like a smoothie or a small salad with some protein. This helps ease your body back into eating and prevents overloading it with heavy food right away.
6. Be Patient with Yourself
When I first started fasting, I expected to see huge changes right away. While I did notice improvements in energy and focus, the weight loss didn’t come as quickly as I thought it would. That’s when I almost gave up.
Fasting isn’t a quick-fix solution—it’s a lifestyle change that takes time to show results. It’s important to be patient and give your body time to adjust. Over time, I learned that the benefits of fasting extend beyond the scale. I was feeling more energized, my sleep improved, and I wasn’t as bloated as before. These small wins kept me motivated to keep going, and eventually, the results followed.
7. Find Support
Finally, I can’t emphasize enough how important it is to have a support system. Whether it’s friends, family, or an online community, having people who understand your journey can make a big difference. I personally found it helpful to join a fasting group online where others shared their experiences and challenges.
When I felt like quitting, it was reassuring to hear from people who had been fasting longer and had experienced similar struggles. Their advice and encouragement kept me going when I needed it most. Plus, it’s always nice to celebrate victories together, no matter how big or small.
Wrapping Up
Starting a fasting journey can be intimidating at first, but with these seven tips, you’ll have a solid foundation to build on. It’s all about starting slow, staying hydrated, listening to your body, and being patient with yourself. And remember, you’re not alone in this! With the right mindset and a little support, fasting can become an empowering part of your lifestyle.
If you’re feeling ready to begin your fasting journey, take it one step at a time and celebrate the small victories along the way. I promise you’ll start noticing the benefits soon enough. And who knows? You might even find that fasting changes your life in ways you never expected.