{"id":69109,"date":"2022-06-15T07:08:00","date_gmt":"2022-06-15T11:08:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=69109"},"modified":"2022-06-22T09:43:36","modified_gmt":"2022-06-22T13:43:36","slug":"intermittent-fasting-plateau","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/intermittent-fasting-plateau\/","title":{"rendered":"How to Overcome the Intermittent Fasting Plateau"},"content":{"rendered":"\n<p>Is it normal for weight loss to plateau when intermittent fasting (IF)? How can you overcome a weight loss plateau on an IF diet? <\/p>\n\n\n\n<p>A weight-loss plateau can be tricky to get around. According to Gin Stephens, the author of <em>Fast. Feast. Repeat.<\/em>, there are two ways to transcend the weight loss plateau by intermittent fasting (IF): you can either adjust your fasting or adjust your feasting. <\/p>\n\n\n\n<p>Here&#8217;s how to transcend the intermittent fasting plateau, according to Gin Stephens.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-gin-stephens-overcome-plateaus-by-adjusting\">Gin Stephens: Overcome Plateaus by Adjusting<\/h2>\n\n\n\n<p>As you lose weight, your body might settle into a new set point\u2014a default weight that your body wants to maintain\u2014and resist further weight loss. According to Stephens, the best solution to the intermittent fasting plateau is to either adjust your <em>fasting<\/em> or your <em>feasting<\/em>.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Adjust your fasting.<\/strong> First, make sure you\u2019re fasting cleanly. Second, switch up your fasting rhythms: Try going from TRE to ADF, changing the length of your fasting window, or adjusting when you fast and when you feast.<\/li><li><strong>Adjust your feasting. <\/strong>Recognize if you\u2019re overeating or eating too many ultra-processed foods, and try delaying these foods for a month or two. In addition, try switching up your eating style by getting more whole foods or adjusting your macronutrient intake.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-maintain-your-weight\">Maintain Your Weight<\/h3>\n\n\n\n<p>Once you\u2019ve approached your goal weight, Stephens recommends choosing a \u201cgoal body\u201d to maintain.<strong> Your weight will naturally fluctuate a bit, so stressing about maintaining an exact number isn\u2019t helpful.<\/strong> Instead, trust that your body will reach a healthy weight and stay there.<\/p>\n\n\n\n<p>To maintain your goal body, keep up with good IF habits. If you gain weight, check your eating habits and adjust them a bit to settle back down. If you lose too much, eat a bit more. It\u2019s okay to enjoy a bit more food from time to time, and it\u2019s okay to eat less when you need to.&nbsp;<\/p>\n\n\n\n<p>You can also use your \u201cgoal\u201d clothing to keep perspective. If you still fit in your goal pants, you\u2019re doing fine. If you feel a little tight in them, that\u2019s a gentle signal to ease back a bit on the feasting.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Celebrate Your New Set Point<\/strong><br><br>In <a href=\"https:\/\/greystonebooks.com\/products\/the-obesity-code\"><em>The Obesity Code<\/em><\/a>, Jason Fung explains that, contrary to popular understanding, obesity isn\u2019t caused by overeating. Instead, overeating is a <em>symptom<\/em> of obesity. In Fung\u2019s view, the term <em>obesity<\/em> doesn\u2019t refer to being overweight\u2014rather, it refers to a <a href=\"https:\/\/www.shortform.com\/blog\/how-to-balance-your-hormones-naturally\/\">hormonal imbalance<\/a> with side effects including persistent hunger and intractable weight gain. It also drives up your <em>set point<\/em>, the body\u2019s preferred default weight. This imbalance is <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5787353\/\">likely caused by ultra-processed foods<\/a>.<br><br>Fung explains that your set point is like the setting on a thermostat: It\u2019s the balance-point your weight naturally works to maintain, and it returns there if you gain or lose too much weight. Your body maintains its set point via a complex balance of hormones such as insulin, leptin, and cortisol. Obesity throws this balance off, but when you fast regularly, you give your body daily time to heal hormonal imbalances\u2014such as the <a href=\"https:\/\/www.shortform.com\/blog\/peter-attia-insulin-resistance\/\">insulin resistance<\/a> that corresponds to obesity\u2014and lower the setting on your body\u2019s \u201cthermostat.\u201d<br><br>As Stephens implies above, reaching a new set point is worth celebrating. Further, you can relax about weight loss: Your body will naturally maintain its set point, and you now have the tools and knowledge to adjust and enjoy the lifestyle you want.&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Is it normal for weight loss to plateau when intermittent fasting (IF)? How can you overcome a weight loss plateau on an IF diet? A weight-loss plateau can be tricky to get around. According to Gin Stephens, the author of Fast. Feast. Repeat., there are two ways to transcend the weight loss plateau by intermittent fasting (IF): you can either adjust your fasting or adjust your feasting. Here&#8217;s how to transcend the intermittent fasting plateau, according to Gin Stephens.<\/p>\n","protected":false},"author":7,"featured_media":2228,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[16,7],"tags":[646],"class_list":["post-69109","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-lifestyle","tag-fast-feast-repeat","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Overcome the Intermittent Fasting Plateau - Shortform Books<\/title>\n<meta name=\"description\" content=\"A weight-loss plateau can be tricky to get around. 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Here&#039;s how to transcend a plateau by intermittent fasting, according to Gin Stephens.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.shortform.com\/blog\/intermittent-fasting-plateau\/\" \/>\n<meta property=\"og:site_name\" content=\"Shortform Books\" \/>\n<meta property=\"article:published_time\" content=\"2022-06-15T11:08:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-06-22T13:43:36+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2019\/10\/china-study-diet-for-weight-loss.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"681\" \/>\n\t<meta property=\"og:image:height\" content=\"510\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Darya Sinusoid\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Darya Sinusoid\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.shortform.com\/blog\/intermittent-fasting-plateau\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/intermittent-fasting-plateau\/\"},\"author\":{\"name\":\"Darya Sinusoid\",\"@id\":\"https:\/\/www.shortform.com\/blog\/#\/schema\/person\/0421cce75bc249b11e2517b3a91f9c46\"},\"headline\":\"How to Overcome the Intermittent Fasting Plateau\",\"datePublished\":\"2022-06-15T11:08:00+00:00\",\"dateModified\":\"2022-06-22T13:43:36+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/intermittent-fasting-plateau\/\"},\"wordCount\":589,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/intermittent-fasting-plateau\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2019\/10\/china-study-diet-for-weight-loss.jpg\",\"keywords\":[\"Fast. 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