Intermittent Fasting for Fat Loss: What Actually Works

By Sayuri Barritt RD, 9/5/25

Would intermittent fasting be effective for fat loss in midlife?

This is one of the most common questions I hear from women in midlife. We all know that fat loss comes down to creating a calorie deficit—eating fewer calories than your body needs. But where does intermittent fasting fit into midlife, especially during the hormonal transition? Is it just another way to cut calories, or does it offer something more?

In this post, we’ll look at what intermittent fasting is, how it works, and why it may (or may not) be a helpful approach for women in midlife.

What is intermittent fasting?

Intermittent fasting has gained popularity in recent years thanks to its potential benefits, including weight loss, better blood sugar control, and reduced inflammation. But the concept isn’t new—fasting has been practiced for centuries, often for religious, cultural, or spiritual reasons.

With intermittent fasting, you alternate between longer periods of not eating (the fasting window) and shorter periods of eating (the feeding window). During the fasting window, you avoid foods and drinks with calories, then enjoy your normal meals during the feeding window. This approach does two main things: it helps keep insulin and blood sugar levels low, and it promotes fat burning by reducing the availability of glucose (sugar) in your body.

The result? Weight loss.

Here are the three main types of intermittent fasting:

1. Time-Restricted Feeding (TRF): You eat within a set window each day, such as 16:8 (fast for 16 hours, eat during 8 hours).

2. Alternate-Day Fasting (ADF): You alternate between fasting (or eating very few calories) one day and eating normally the next.

3. The 5:2 Method: You eat normally five days per week, and on two non-consecutive days, you cut calories to around 500–600.

Which method works best?

The best approach really depends on your lifestyle and how the eating schedule fits into it. For example, time-restricted feeding can be tricky if family dinners are important to you, since it often involves skipping breakfast or dinner. On the other hand, alternate-day fasting might not be ideal if you work out intensely most days, as the low-calorie days may leave you feeling drained. Frequent travelers may not be well-suited for the 5:2 method, since reduced-calorie days could fall on travel days, making it stressful and difficult to stick to.

The key is to choose a method that feels sustainable and fits naturally into your daily routine.

Common Mistakes People Make with Intermittent Fasting

Intermittent fasting can be a great way to kickstart fat loss since it naturally helps you eat fewer calories by shortening your eating window. On top of that, it’s often praised for its potential health benefits and as a simple approach to weight management.

But here’s the catch—it doesn’t always deliver results. And that’s usually because of a few common mistakes, including:

• Eating too much during the eating window

• Loading up on processed, low-quality foods

• Following a strict feeding schedule that backfires into binge episodes

• Cutting calories so much that energy drops and workouts suffer

• Forcing yourself into a fasting style that doesn’t suit your lifestyle

These missteps can leave you feeling frustrated and make fasting harder to stick with.

Intermittent Fasting Hacks for Fat Loss in Midlife

Fasting can be a powerful fat-loss tool in midlife when used strategically. By shortening the eating window, many women naturally eat less, making it easier to create a calorie deficit without meticulous tracking or complicated meal plans.

Key considerations for intermittent fasting in midlife include:

• Nutrition: Make your feeding window count. Focus on nutrient-dense foods that provide both macro- and micronutrients to support strength, bone health, and overall wellness. Include fiber-rich carbohydrates during the feeding window to support gut health. Protein, healthy fats, and plenty of vegetables also go a long way.

• Post-Fasting Meals: After a long fast, your blood sugar may be low, and your body becomes very sensitive to carbohydrate intake—raising the risk of extreme blood sugar spikes and binge eating. It’s important to break your fast with a combination of protein and healthy fats, along with a small amount of carbs, to help stabilize your blood sugar.

• Stress Management: During hormonal shifts, our bodies become more sensitive to stress hormones, which can lead to blood sugar spikes. Be mindful of your fasting duration—stretching it too long can increase cortisol and leave you feeling drained, potentially affecting your activity levels. Start gradually and pay attention to your body’s tolerance for different fasting periods.

• Strength Training: If possible, keep lifting heavy weights even while practicing intermittent fasting. Resistance training helps preserve muscle mass, supports metabolism, and keeps you feeling strong and energized as you age. Ideally, schedule your weightlifting sessions during your feeding window to ensure optimal nutrition for muscle repair, growth, and overall metabolic health.

Fasting isn’t a magic solution, but when done thoughtfully, it can make maintaining a healthy weight and supporting your metabolism much easier. Start small—try a 12-hour fasting window this week and pay attention to how your body responds. Track your energy, workouts, and meals to discover what works best for you.

Want more guidance? Join my community of women embracing midlife health and wellness with personalized nutrition plans and exercise routines designed to keep you strong, energized, and feeling your best.

A 1:1 nutrition session is also available—and covered by major health insurance! Receive a personalized intermittent fasting plan tailored to your needs!