Intermittent Fasting Is a Waste of Time—Here’s What Actually Works

Intermittent fasting. The golden child of trendy weight loss methods. It promises simplicity, flexibility, and even magical health benefits if you just stop eating for most of the day. No calorie counting, no portion control—just eat during your designated window, and poof! The fat will melt away.

I get it. It sounds like the perfect hack for weight loss.

Hell, I even tried it myself.

But after losing 140 pounds and keeping it off for nearly two years, I can tell you firsthand: Intermittent fasting is just another restrictive diet in disguise. It may work for some people in the short term, but for the vast majority, it’s just another way to fail at weight loss—another set of rules that are impossible to follow for life.

So let’s break it down. Why does intermittent fasting seem so great at first? Why does it always backfire? And what actually works when it comes to losing weight for good?

Why Intermittent Fasting Seems Like a Great Idea (But Isn’t)

I’ll be honest—when I first heard about intermittent fasting, I was intrigued.

I had tried every diet imaginable in my lifetime. Low-carb, low-fat, keto, paleo, Weight Watchers, juice cleanses, cabbage soup… you name it, I tried it. So when I saw people raving about intermittent fasting, saying they could eat whatever they wanted as long as they only ate during a specific time window, I thought:

“Huh. Maybe this could actually work.”

And at first? It does seem to work.

Intermittent fasting forces you to eat less, plain and simple. By limiting the time frame in which you can eat, you naturally consume fewer calories without thinking about it. The 16:8 method (fast for 16 hours, eat within an 8-hour window) is the most popular version, and it sounds easy:

• Skip breakfast
• Drink coffee or water until noon
• Eat from 12 p.m. to 8 p.m.
• Fast again until the next day

No need to track food, no need to measure portions, no need to count calories.

But here’s the problem: It’s still a restrictive diet.

And restriction always backfires.

Why Intermittent Fasting Fails for Most People

At its core, intermittent fasting is just another way to control how much you eat. Instead of counting calories or cutting carbs, you’re controlling when you eat. But here’s the truth:

🔴 Restriction = Bingeing Later
🔴 Rigid Rules = Stress & Anxiety
🔴 Temporary Solutions = Temporary Results

Let’s unpack each of these:

1. Extreme Hunger Leads to Overeating

Anyone who’s tried fasting for long periods knows how intense hunger can get.

When you go 16 hours without food, your body freaks out. Your hunger hormones go into overdrive, and when your eating window finally arrives, you’re so ravenous that portion control goes out the window.

Instead of eating a balanced, satisfying meal, you shovel food in like it’s your last meal on Earth.

You tell yourself, “I can eat whatever I want during my window, so I’ll just make up for those lost meals.”

Next thing you know, you’ve eaten MORE than you would have if you just ate normally.

2. It’s Socially and Logistically a Nightmare

Intermittent fasting might sound great in theory, but in real life? It’s a pain in the ass.

🚫 Dinner with friends at 9 p.m.? Nope, your eating window closed at 8 p.m.
🚫 Early morning breakfast meeting? Guess you’re just sipping black coffee.
🚫 Feeling lightheaded before your workout? Too bad, you’re still fasting.

Food is a huge part of life, and rigid rules about when you can and can’t eat make everything harder. You find yourself constantly checking the clock, waiting for your “approved” eating time like a dog waiting for dinner.

And if you break the rule? You feel guilty and like you “failed.”

3. It Creates an Unhealthy Relationship with Food

Intermittent fasting creates an all-or-nothing mindset that messes with your head.

It turns food into a reward (“I made it through my fast, now I get to eat!”) and fasting into punishment (“I overate yesterday, so I’ll fast longer today.”).

This is the exact pattern that leads to binge eating, guilt, and diet failure.

I know this cycle well because I lived it for years.

Restrict.
Binge.
Feel guilty.
Start over Monday.

Rinse and repeat.

And let me tell you, breaking free from that cycle was the best thing I ever did for my weight loss and mental health.

So What Actually Works?

Losing weight isn’t about restricting when or what you eat—it’s about learning how to eat in a way that you can maintain forever.

Here’s what actually helped me lose 140 pounds and keep it off:

1. Ditch the Rules and Focus on Consistency

Instead of focusing on what time you can eat, focus on eating in a way that feels sustainable.

• Eat when you’re hungry.
• Stop when you’re satisfied.
• Prioritize real, whole foods.

It’s that simple. No timers, no apps, no overcomplicated strategies.

2. Mindful Eating Over Meal Timing

Rather than obsessing over when you can eat, focus on how you eat.

• Slow down. Savor each bite.
• Listen to your hunger cues. Eat when you’re hungry, stop when you’re satisfied.
• Ditch distractions. No mindlessly eating in front of the TV.

This approach puts YOU in control instead of following some arbitrary time schedule.

3. Strength Train & Eat Enough Protein

If you’re trying to lose weight without starving or feeling like garbage, strength training and protein are your best friends.

🏋️ Lift weights 3-5 times per week to build muscle and keep your metabolism high.
🥩 Eat enough protein (0.7-1g per pound of body weight) to stay full and maintain muscle.

More muscle = higher metabolism = easier fat loss.

4. Be Patient—Sustainable Weight Loss Takes Time

Intermittent fasting appeals to people because they want fast results.

But the truth is, quick fixes don’t last.

When I finally stopped chasing shortcuts and focused on sustainable habits, I not only lost the weight—I actually kept it off.

And that’s the goal, right?

Final Thoughts: Just Eat Like a Normal Person

Intermittent fasting isn’t magic. It’s just another way to create a calorie deficit, and for most people, it’s unsustainable and unnecessary.

If it works for you, great. But if you’re struggling, feeling miserable, or constantly thinking about food, there’s a better way.

🚀 Eat balanced meals when you’re hungry.
🚀 Strength train and eat enough protein.
🚀 Ditch the extreme rules and focus on consistency.

You don’t need to fast for 16 hours a day.

You just need to make smart choices, consistently.

That’s how you win at weight loss for life.