How I Started Intermittent Fasting and Actually Stuck With It
📅⏱
7 min read
✍️
SolveItHow Editorial Team
⚡
Quick Answer
Start intermittent fasting by picking a 16:8 schedule—fast for 16 hours, eat during an 8-hour window. Begin with a later breakfast or earlier dinner. Drink water and black coffee during fasting hours to manage hunger.
⏰
Personal Experience
former chronic snacker turned intermittent faster
"Three months ago, I started a new job with a 90-minute commute. My old routine of breakfast at 7 AM meant I was eating lunch by 11:30 and snacking all afternoon. I shifted my first meal to 10 AM—just three hours later—and kept dinner at 7 PM. The first week, I drank an extra cup of black coffee around 9 AM. By day 10, I wasn't even hungry until 10:30. It wasn't perfect; I still had a cookie at 9 PM once, but I didn't restart the clock."
I used to think intermittent fasting meant skipping meals and feeling miserable. Then I tried shifting my breakfast by two hours and realized it wasn't about deprivation—it was about timing. Most people jump into 20-hour fasts and quit after three days because they're starving. The trick isn't willpower; it's picking a schedule that doesn't fight your natural rhythm.
Look, if you're used to eating from 7 AM to 10 PM, cutting that to an 8-hour window sounds impossible. But what if you just moved dinner up an hour and pushed breakfast back? Suddenly, you're fasting for 14 hours without even trying. That's the real starting point.
🔍 Why This Happens
Standard advice tells you to pick a fasting window and stick to it, but that ignores your daily schedule. If you work nights or have kids who eat early, a 12 PM to 8 PM eating window might not work. Hunger spikes are real, and most people give up because they try to fast through their most active hours. The key is aligning your fasting period with when you're naturally less hungry, like during sleep or sedentary work.
🔧 5 Solutions
1
Shift Your Breakfast by 30 Minutes Each Day
🟢 Easy⏱ 1 week
▾
Gradually delay your first meal to ease into a longer fasting window without shock.
1
Pick your normal breakfast time — Note when you usually eat breakfast—say, 7:30 AM. Don't change anything else today.
2
Delay by 30 minutes tomorrow — Eat at 8 AM instead. Drink a glass of water or black coffee if you feel hungry before then.
3
Add 30 minutes every 2-3 days — By day 6, you'll be at 9:30 AM. Stop when you hit your target, like 10 AM for a 16-hour fast.
4
Keep dinner consistent — Eat dinner at your usual time, e.g., 7 PM, to maintain the eating window.
💡Use a free app like Zero to track your fasting window—it sends a reminder when to start eating.
Recommended Tool
Zero Fasting Tracker App (iOS/Android)
Why this helps: This app helps you log fasting times and sends notifications, making it easier to stick to your schedule.
We may earn a small commission — at no extra cost to you.
4
Use a 14-Hour Fast to Test Your Schedule
🟡 Medium⏱ 3 days
▾
Start with a shorter fast to see how your body reacts before committing to 16+ hours.
1
Pick your last meal time — Eat dinner at 7 PM, for example, and note it down.
2
Fast until 9 AM the next day — That's 14 hours—mostly while sleeping, so it's manageable.
3
Track energy and hunger — Write notes on how you feel at 8 AM and 10 AM to adjust if needed.
4
Extend by 30 minutes after 3 days — If 14 hours feels fine, try fasting until 9:30 AM.
5
Adjust based on your day — If you have a busy morning, keep it at 14 hours; flexibility prevents burnout.
6
Repeat for a week — Build consistency before moving to a longer window like 16 hours.
💡Listen to your body—if you feel dizzy, break the fast early; it's not a failure, just data.
5
Sync Fasting with Your Sleep Schedule
🔴 Advanced⏱ 1-2 weeks to adjust
▾
Align your eating window with your natural sleep patterns to make fasting feel effortless.
1
Determine your sleep hours — If you sleep from 11 PM to 7 AM, that's 8 hours of natural fasting.
2
Add fasting hours before/after sleep — Stop eating 3 hours before bed (8 PM) and break fast 3 hours after waking (10 AM).
3
Use an alarm for your last meal — Set a reminder at 7:30 PM to finish eating by 8 PM.
4
Avoid late-night snacks — Brush your teeth right after dinner to signal eating is done.
5
Experiment with different windows — Try 12 PM to 8 PM if you're a night owl, or 8 AM to 4 PM if you wake early.
6
Monitor sleep quality — Note if fasting improves or disrupts your sleep—adjust accordingly.
7
Stick to it for 7 days — Consistency helps your body adapt to the new rhythm.
💡If you work shifts, choose a fasting window that matches your most common schedule—don't force a 9-to-5 plan.
⚠️ When to Seek Professional Help
If you experience severe dizziness, fatigue that doesn't improve after a week, or signs of an eating disorder like obsessive calorie counting, stop and talk to a doctor. Intermittent fasting isn't for everyone—people with diabetes, pregnant women, or those with a history of disordered eating should consult a healthcare professional first. It's okay if it doesn't work for you; health isn't one-size-fits-all.
Honestly, intermittent fasting isn't a magic fix. I still have days where I break my fast early because I'm hungry or stressed. But by starting small—like shifting breakfast—I've kept it up for months without feeling deprived. The goal isn't perfection; it's finding a rhythm that makes your life easier, not harder.
Give it a try this week with just a 30-minute delay. See how it feels. If it works, great; if not, tweak it. The real win is building a habit that sticks, not hitting some arbitrary fasting record.
Yes, black coffee is fine—it has almost no calories and can suppress hunger. Avoid adding milk, sugar, or creamers, as they can break your fast.
What can I eat to break a fast?+
Start with protein and healthy fats, like eggs or avocado, to stay full longer. Avoid sugary foods that might cause a crash later.
How long does it take to see results from intermittent fasting?+
Most people notice changes in energy and hunger within 1-2 weeks. Weight loss or other benefits might take a month or more, depending on your diet and activity.
Is intermittent fasting safe for women?+
Generally yes, but some women experience hormonal issues with very long fasts. Start with a 14-hour window and monitor how you feel; adjust if needed.
Can I exercise while fasting?+
Light to moderate exercise is usually fine, but listen to your body. If you feel weak, try working out during your eating window or have a small snack beforehand.
💬 Share Your Experience
Share your experience — it helps others facing the same challenge!