Sticking to intermittent fasting long term starts with small, manageable changes: shorter fasting windows such as 16:8, plenty of water, coffee or tea during your fast, enough protein and fibre during your eating window, and building up gradually instead of jumping straight into a 24-hour fast or longer. Give your body at least 3 weeks to adjust before deciding whether this approach works for you.
In this article:
- Fast for shorter periods
- Ride out hunger
- Stay hydrated
- Keep yourself busy during difficult moments
- Break your fast gently
- Listen to your body
- Get enough protein during your eating window
- Choose minimally processed, fibre-rich foods
- Keep your nutrient intake on track
- Build up exercise gradually
- Be patient: give it at least 3 weeks
Sticking to intermittent fasting can sometimes be difficult — especially after a holiday or a busy period, when getting back into your routine can feel challenging. These 11 tips can make intermittent fasting easier to fit into your daily life and help you stick with it for longer.
1. Fast for shorter periods
Intermittent fasting is easier to stick to when you start with shorter fasting windows. The 16:8 method (8 hours of eating and 16 hours of fasting) and the 5:2 approach are among the most accessible ways to get started. If you begin by fasting for 48 hours or longer, you may be more likely to experience dehydration, irritability, mood changes and difficulty concentrating. So avoid starting with fasts longer than 24 hours at a time — your body needs time to adjust.
2. Ride out hunger
Hunger can feel stronger, especially during the first few weeks. It helps to know that a wave of hunger often passes again after a short while. Instead of breaking your fast at the first sign of hunger, try distracting yourself with a walk, a phone call or a small task and see whether the feeling subsides.
3. Stay hydrated
Dehydration can cause a dry mouth, thirst and headaches — sensations that can easily be mistaken for hunger. Normally, part of your daily fluid intake comes from food. During a fast, that source is temporarily removed, so it is important to pay extra attention to drinking enough. Water, unsweetened black coffee and unsweetened tea can all be consumed during a fast. If you feel faint or unwell while fasting, stop fasting if necessary and pay attention to how your body is responding.
4. Keep yourself busy during difficult moments
Boredom can make you more likely to eat out of habit rather than genuine hunger. On more difficult days, plan calm activities such as walking, reading, taking a bath or meditating. They can take your mind off food without requiring much energy.
5. Break your fast gently
A large, very fatty or sugar-rich meal immediately after your fasting period can leave you feeling bloated or tired. Instead, start your eating window with a smaller, protein-rich meal and then continue eating normally afterwards.
6. Listen to your body
Fatigue, irritability or hunger can occur during the first few weeks, which is another reason to start with fasting periods shorter than 24 hours. If you feel genuinely unwell, dizzy or too weak to carry out your normal daily activities, stop fasting and consult a doctor. If you take medication, never stop or change it without discussing this with your doctor first.
7. Don't forget your protein
Many people start intermittent fasting to lose weight, but losing weight can also involve some loss of muscle mass. Getting enough protein during your eating window — from foods such as meat, fish, eggs, pulses or protein shakes — can help support muscle maintenance and keep you feeling fuller for longer.
8. Choose minimally processed, fibre-rich foods
Your eating window isn't a free pass for fast food and ready meals. Meat, fish, eggs, vegetables, fruit, pulses and wholegrain foods can help you feel fuller for longer and fit well within a balanced diet. Try to limit foods high in added fats and sugars.
9. Keep your nutrient intake on track
If intermittent fasting leads you to eat less overall for a prolonged period, it can become more difficult to get enough of certain nutrients, such as iron, calcium or vitamin B12. A varied and balanced diet should always be the foundation. Where a deficiency or insufficient intake has been identified, a dietary supplement may help to complement your diet.
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10. Build up exercise gradually
Do you train intensively? Start at a lower intensity — with a walk or a light workout, for example — to give your body time to get used to exercising while fasting. Gradually increase the intensity once you know how your body responds.
11. Give it at least 3 weeks
Adjusting to intermittent fasting can take time. Don't give up too quickly after a difficult first week. Give yourself around 3 weeks to find your rhythm and see how your body responds before deciding whether this approach suits you.
Explore our other blog posts about intermittent fasting and the full Svensson intermittent fasting range.
The Zero 3 Weight Loss Pack combines supplements, protein shakes and snacks that can be used within your eating window.
View the Zero 3 Pack
Written by Claudia — Industrial Engineer in Biochemistry, weight-loss consultant and certified Intermittent Fasting Specialist. With 25 years of experience in nutrition and metabolism, she has also personally followed a 16:8 intermittent fasting routine for many years. Learn more about Claudia
