How To Motivate Yourself To Do Intermittent Fasting – You Must Get Healthy

Intermittent fasting is a dietary approach that involves alternating periods of fasting and eating. The idea behind intermittent fasting is to limit the number of calories consumed during the day by compressing them into a shorter window of time, while still ensuring adequate nutrient intake.

New England Journal of Medicine has shown evidence of human and animal research on the wide-ranging health benefits of intermittent fasting. Intermittent fasting improves blood pressure, benefits heart health, improves cell repair processes, and reduces inflammation.

However, intermittent fasting can be a challenging dietary approach for many people. Many people may struggle with intermittent fasting due to various reasons, such as hunger and cravings, lifestyle and social pressure, medical conditions, lack of preparation and planning, and psychological factors.

This article will examine how to motivate yourself to do intermittent fasting.

10 Ways To Motivate Yourself To Do Intermittent Fasting

Here are some of the most effective ways to motivate yourself to stay committed to your fasting schedule:

1. Set goals

One of the significant ways to motivate yourself to do intermittent fasting is to set goals.

What is your goal in embarking on intermittent fasting? Is it to lose weight? Is it to allow your body time to rejuvenate itself?

If weight loss is your goal, track your progress to examine the results. You will be motivated to continue fasting when you begin to see results.

2. Start gradually

Intermittent fasting can be daunting, so start gradually by incorporating shorter fasting periods into your routine.

Begin with a 6-hour fast, and then gradually increase the duration of your fasts to 8 hours and then 12 hours.

3. Keep a record of the health benefits

Another great way to motivate yourself to do intermittent fasting is to record the benefits of fasting.

Knowing that fasting will make you healthier and reduce your risk of heart problems will motivate you to continue it.

A significant way to keep a record of the health benefits of fasting is to open a gratitude journal.

There, you can note all the health benefits that you are thankful for and have noticed about your body since you engage in fasting. This keeps you energized and eager to complete the fasting.

4. Plan your meals

Meal planning is an invaluable tool that will help you stay healthy and lose weight.

Therefore, plan your meals in advance, and make sure they are healthy and balanced.

Knowing what you will eat during your eating window can help you avoid overeating or making unhealthy food choices.

Plan your meals to include nutrient-dense foods that will keep you satisfied during your eating window. This can help reduce cravings and make fasting easier

5. Fast with your spouse or friend

Doing intermittent fasting with a spouse or friend is one way to motivate yourself to do intermittent fasting.

This is because you both will support and encourage each other through fasting. Additionally, you both can serve as accountability partners for yourselves. Above all, it makes fasting interesting.

6. Stay hydrated

When you’re well-hydrated, you’re less likely to confuse thirst with hunger, which can help you stick to your fasting plan.

This is because dehydration can cause feelings of hunger, even if your body doesn’t actually need food.

Drinking water, tea, or coffee can help manage hunger pangs and keep you feeling full during fasting periods

Furthermore, drinking enough water can help you feel full and satisfied, which can make it easier to resist the temptation to eat during fasting periods.

Being properly hydrated can also improve your overall mood and energy levels, which can help motivate you to stick to your fasting routine.

7. Reward yourself

Rewarding yourself plays a significant role in keeping you motivated throughout fasting.

Reward yourself when you reach a milestone, such as fasting for 12 hours. It can be a massage or field trip.

This will encourage you to fast for more hours for more significant rewards.

8. Track your progress

Tracking your progress is an effective way to motivate yourself during intermittent fasting.

By keeping track of your progress, you can see how far you’ve come and how much closer you are to achieving your goal.

You can do this by using a food diary or fasting app.

9. Join a wellness group

Last but not least, the way to motivate yourself to do intermittent fasting is to join a wellness group.

You can draw from the success story of others and run on them. Also, you get more support and encouragement from the team that will keep you going.

10. Keep yourself busy

Staying busy is an important aspect of intermittent fasting because it can help distract you from thoughts of hunger and food cravings.

When you’re focused on a task or activity, you’re less likely to think about food, which can help you stick to your fasting schedule.

When does fasting start?

This is one question that confuses many people. Fasting starts immediately after you take your last bit of food. Fasting helps your body burn stored glycogen, a type of sugar in the liver and muscles. The body burns glycogen for energy.

How to correctly break your fast after intermittent fasting

It is one thing too fast. It is another time to know how to break your fast correctly. If you fast correctly and break wrongly, it will destabilize your body system. When breaking your fast, take water first.

Afterward, eat healthy protein foods such as fish, meat, chicken, and eggs. Avoid foods that are high in sugar and calorie-dense. Ensure you eat in moderation during your window period. Eating without stopping will defeat your purpose of fasting.


Intermittent fasting is one of the wellness activities that makes you healthier. Although it can be very challenging to begin and stick to the dietary plan, the above effective ways on how to motivate yourself to do intermittent fasting can help you immensely.

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