Intermittent fasting is one of the most effective tools I use with busy women who want better energy, improved body composition, and a sustainable approach to fat loss. When done strategically, intermittent fasting can support hormone health, blood sugar balance, and long term consistency.

If you are ready to start or refine your intermittent fasting routine, here are my top tips to help you avoid common mistakes and maximize your results.

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1. Start Gradually and Let Your Body Adapt

One of the biggest mistakes I see women make is jumping into long fasting windows too quickly. Your body does best when you build this habit step by step.

Start with a simple 12 hour fast, such as 8 PM to 8 AM. Once that feels easy and natural, you can slowly extend your window if appropriate.

This approach supports your metabolism, reduces stress on your body, and makes intermittent fasting much easier to maintain long term.

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2. Focus on Nutrient Dense Meals During Your Eating Window

Intermittent fasting is not just about when you eat. What you eat matters even more.

When your eating window opens, prioritize meals built around lean protein, fiber rich carbohydrates, healthy fats, and colorful fruits and vegetables. This combination helps stabilize blood sugar, supports muscle maintenance, and keeps you satisfied longer.

Many women struggle with fasting because they are under eating protein or relying too heavily on processed foods. Building balanced, whole food meals makes a noticeable difference in both energy and results.

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3. Prioritize Hydration Throughout the Day

Proper hydration makes intermittent fasting significantly easier. Many times what feels like hunger is actually dehydration.

Aim to drink plenty of water, herbal tea, and black coffee if tolerated. I also love using electrolyte drink mixes to support hydration and energy levels. Here are some of my favorites:

– FW HYDRATE: https://fasterwayshop.com/products/faster-way-hydration?aid=lorenmattingly
– Re-lyte (Code: LOREN) https://redmond.life/pages/re-lyte
– Hi-Lyte Electrolyte drops https://redmond.life/pages/re-lyte

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4. Build Consistency With a Realistic Schedule

Consistency is where the real results happen. The best fasting schedule is the one you can follow in real life.

For many women, a 12:12 or gentle 14:10 approach works beautifully, especially when managing stress, hormones, and busy family schedules.

Choose a fasting rhythm that fits your lifestyle so you can stay consistent week after week.

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5. Align Your Workouts With Your Fuel

Intermittent fasting and strength training can work very well together when properly timed.

During fasting periods, focus on walking, mobility work, gentle movement, or light strength sessions if well tolerated. For more intense strength training, schedule your workout closer to your eating window so your body is properly fueled and supported.

This approach helps protect muscle while still supporting fat loss.

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6. Pay Attention to Your Body’s Signals

One of the biggest benefits of intermittent fasting is learning to recognize true hunger and fullness cues.

If you notice low energy, poor sleep, increased stress, or hormonal disruptions, it may be a sign your fasting window needs adjustment.

There is no one size fits all approach. The goal is to find the rhythm that helps your body feel energized, balanced, and strong.

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7. Keep the Big Picture in Mind

Intermittent fasting is a tool, not the entire strategy.

When used alongside macro tracking, carb cycling, strength training, quality sleep, and stress management, it can be incredibly effective for fat loss and metabolic health.

Focus on long term consistency rather than quick fixes. That is where sustainable results are built.

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Ready to Take the Next Step?

If these tips were helpful, you will love the structure and support inside my full program.

Inside my 6 week health and wellness program, we combine education, balanced nutrition, macro tracking, carb cycling, intermittent fasting, and strength training. Everything is designed to help you burn fat, build muscle, and feel confident in your body again.

Save your spot here: https://lorenmattingly.com/the-faster-way

Which tip was most helpful for you? I would love to hear what you are working on right now.