Starting intermittent fasting can be exciting, but let’s be honest—it’s not always easy to get it right on the first try. When I started, I thought it would be as simple as skipping a meal, but I quickly realized there was more to it. If you’re just beginning your fasting journey, avoiding these common mistakes can save you a lot of frustration.
Skipping Preparation
One of the biggest mistakes is jumping into fasting without any preparation. I get it—you hear about the benefits and want to start right away. But if you’re not used to going hours without food, it can feel overwhelming. Instead, ease into it. Start with shorter fasts, like 12 hours, and gradually work your way up to longer periods. This helps your body adjust and makes the process feel more natural.
When I first tried a 16:8 fast, I didn’t prepare at all. I went from eating three meals a day to skipping breakfast, and by mid-morning, I was starving and cranky. If I had planned better, like drinking water or having a light dinner the night before, I would have had a much smoother experience.
Overeating During the Eating Window
Another common mistake is overindulging during your eating window. Trust me, I’ve been there. After fasting all day, it’s tempting to reward yourself with a big meal or snack on anything in sight. But overeating can undo the benefits of fasting and leave you feeling sluggish.
Focus on eating balanced meals with plenty of nutrients. Include proteins, healthy fats, and lots of veggies to keep you full and energized. When I started making sure my meals were well-rounded, I noticed I felt satisfied without needing to snack constantly.
Not Staying Hydrated
People often forget how important hydration is during fasting. When you’re not eating, it’s easy to overlook drinking enough water. Dehydration can make you feel tired, give you headaches, and even make hunger feel worse.
Keep a water bottle with you and sip throughout the day. You can also enjoy black coffee, tea, or sparkling water during your fasting window. When I started prioritizing hydration, I noticed I had way more energy, and fasting felt much easier.
Expecting Instant Results
This is a big one. Many people expect to see weight loss or other benefits immediately, but intermittent fasting takes time. When I first started, I checked the scale every day, hoping for dramatic changes. When that didn’t happen, I felt discouraged.
Remember, fasting is a long-term strategy, not a quick fix. Give your body time to adjust, and focus on how you feel rather than just the numbers on the scale. Over time, you’ll notice improvements in your energy, mood, and overall health.
Ignoring Your Body’s Signals
Lastly, ignoring what your body is telling you can lead to trouble. If you feel overly tired, dizzy, or just “off,” it’s important to listen. Pushing through a fast when your body is struggling isn’t helpful and can even be harmful.
When I first started fasting, I ignored the signs that I wasn’t eating enough during my eating window. I thought feeling tired was just part of the process. But once I started eating more nutrient-dense foods and adjusting my fasting schedule, I felt much better. It’s all about finding what works for you.
Final Thoughts
Starting intermittent fasting can be a great step toward improving your health, but avoiding these mistakes will make the journey much smoother. Ease into fasting, stay hydrated, eat balanced meals, and be patient with yourself. Most importantly, listen to your body and make adjustments as needed.
If you’re consistent and mindful, intermittent fasting can become a sustainable part of your lifestyle. I’ve learned a lot from my own mistakes, and I hope sharing them helps you avoid some of the same struggles.
Disclaimer: Always consult with a healthcare provider before starting any new diet or eating pattern.