Posted by Marianne in Articles, Nutrition | 50 Comments
Intermittent Fasting – And why I’m doing it!
Hi everyone,
Today has been a very productive day with everything but a workout, so apologies for that. I have been so busy sorting out the house as we’re planning to change a room into an indoor studio for my workouts and Andrew’s PT. So I have a lot of stuff to sort out. In addition to that, we also got our new wee kittie today Little Marmalade (I will introduce her to you all on my next video).
Andrew and I have been working on a joint article about Intermittent Fasting (IF). I wanted to share with you all the theory behind why this particular approach works so well for fat loss. It seems to be working very well for both me and Andrew (although he’s pretty lean anyway).
Andrew has done the bulk of the article and it’s written from his point of view, so if you don’t mind I will direct you to his blog for the full version (link is at the bottom of this page). The article does not go into too much science, but gives a good over view of the concept and the biological advantages to IF over the traditional “dieting” approach.
Personally, I have previously tried Eat Stop Eat and the Warrior Diet, but none of these approaches suited my lifestyle, although I know of many people who have had great success with these, especially Eat Stop Eat by Brad Pilon. I would recommend reading Eat Stop Eat, or even visiting Brad’s YouTube Channel, because he explains very clearly the science behind it all and clears up many myths about metabolic shutdown, loss of muscle mass and how much protein we need, along with countless other issues people have.
Andrew and I have chosen the IF “style” from a guy called Martin Berkhan, who works as a nutritional consultant, magazine writer and personal trainer. His blog and approach called Lean Gains has a slightly different take on IF compared to Eat Stop Eat, but the science behind them both is the same.
Anyway, I’ll stop waffling and let you go and read Andrew’s article if you’re interested. I will be back tomorrow, I promise, with a NEW workout.
Until then, happy reading 
Marianne
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I have a question. I have been doing 2 times a week fasting which is Brad Pilon’s theory. I am wondering what schedule you eat on and how many calories you eat. Do you eat noon to 8PM also everyday? Do you a notice a difference in fat loss between the twice a week fasting and everyday fasting? I bounce between 149 pounds and 151. My goal is 140 as I still have extra body fat. My percentage according to my scale is about 27% I would like it to be closer to 20% body fat. I know the fasting has helped and I have lost 5 inches off my belly since March. I just wonder if there is a difference between the fat loss and the type of fasting you do? Thanks!
Hi Betsy.
Andrew and I are following the Lean Gains approach to fasting. You fast 16 hours (8pm-12pm) every day and re-feed during the 8 hours between 12pm and 8pm. We do our fasted training in the morning to make the most of the hormonal conditions for fat loss.
I honestly don’t think there is an approach that is better, Lean Gains suits us. I hated fasting for 24 hours
But ESE is working wonders for my uncle. The key is not to over indulge coming off a fast and train while you’re fasting.
I TRY to limit my calories to 1200, but it always ends up around 1400 :/ Still I am seeing positive changes since doing the fasted training.
Just do what fits best with your lifestyle. If it’s not stressful, that always helps too
Sound like you are having some good effects from it?
Hope this helps
Cheers
Marianne
Hi, I was just wondering if you could give an example of a sample meal plan during the feeding phase? Also just to clarify one will still see results regardless of their BF percentage?
Hi Nikki, Provided you put in the fasted training and create a calorie deficit, you should see a reduced BF% regardless of starting point. I would say that with any diet and training regime, those people with higher BF will see quicker results than those who are leaner to start with. This is because the body will still try and hold on to some fat reserves for a rainy day. What % are you at if you don’t mind me asking?
Also with regards to a meal. Coming off a fast, so my first meal I would maybe have a roast chicken dinner with potatoe vege and stuffing, maybe 600 -700 kcal, then I’d have maybe a protein snack in the afternoon, then protein pancakes in the evening as my last meal 400-500 kcal. The first meal is meant to be the biggest.
Hope this helps. If you go to leangains you can see he has a guide for meals.
Cheers
Marianne
Yes that helps! Thank you! I am around 20% BF and was hoping to get down to 12-15%. I have always used the 5-6 meal approach and the idea of fasting has intrigued me. After reading Andrew’s article it seemed that fasting was only useful for females who were already at 15%…Anyways I might have to give this a shot and see how my body responds.
I reckon I’m about 20% BF too, and I am finding it useful. If anything it should help my calorie control. Plus the fasted training is helping too. I’m going to stick with it for a while and see. I think that what Andrew was talking about was for stubborn fat (ie that fat that is last to go), IF is very benefical, and females would usually be at that point (ie stubborn fat only) at about 15%.
Anyway, keep up the good work Nikki
Marianne,
This is my first time visiting your site. You have done an amazing job! I love intermittent fasting, and I credit it for most of my fat loss. I have tried different approaches as well. I like eat stop eat, but like you said, the science behind both approaches is essentially the same. I encourage everyone to experiment with it, until they find a program suitable to their lifestyle. Good work!
Cheers,
Jordan
Hi Marianne,
You mentioned you eat protein pancakes, would you mind letting me know your recipe for these. I make them with egg whites, cottage cheese, and oats. Also, you said your last meal was around 400-500 cal what else do you eat with them?
Hi Shannon, HERE is the link to the pancake recipe. It’s pretty much the same recipe as yours. Given that I would eat 3 biggish pancakes with either peanut butter or coconut oil and honey, I think 400-500 kcal is what that would be. One plain pancake has about 120kcal.
Cheers
Marianne
Thanks for the recipe link. It’s pretty close to my recipe. Also, do you and Andrew ever choose a day on the weekend and have a cheat day or cheat meal?
Thanks
Shannon
Hi Shannon, yes Sunday is a major pig-out day
Well, sometimes Saturday too 
But with IF, everyday could easily be a gorge :/
Cheers
Marianne
I add Jay Robb Vanilla protein to my own Gluten free pankcake mix. His prtn pwdr has great mixability. Goes great with oatmeal,yogurt, cottage cheese.
yum..Im fasting tonight…so very hungry. I have only had only coffee before Noon anyway. Im glad to know its actually part of a science that Ive been doing that . HA.
Hi Marianne,
You are my go-to spot for kettle bell workouts! I’m addicted. I am very interested in IF and just have a few questions: do you fast EVERY day from 8pm-Noon? Do you work out every day? I am 44 and have always been fit and strong. Kettle bells has been great and my arms, legs and bum are firm but I still have that stubborn female belly fat. I think IF could help eliminate that in conjunction with the training. I have been working out every other day. Should I be training daily?
Hi Sarah, I am glad to hear we have another Kettlebella
I don’t workout everyday, nor would I recommend doing intense workouts everyday. Provided you are not over doing it (which is an individual judgement), and you are giving yourself at least one day of recovery, then I don’t see any problem with working out in some way the rest of the time. I try to workout about 5 or 6 days per week, and sometimes it may only be 3 days, but twice a day as per classes etc. Like most things in my life and my philosophy my training frequency and intensity varies. I would recommend this approach to everyone.
Now to the Intermittent Fasting (IF). Yes, I fast everyday from 8 or 9 pm until lunch time the next day, I try to do some training in the morning before I eat my first and largest meal. This approach should help you see an improvement in stubborn fat but as I have discovered, you still need to be quite good with food choices and total calories. The last few weeks I have got carried away eating more and I feel I may have gained back a little fat
Now I am trying to get good again and control things a little more. It is hard, no matter what approach you take. If you are going to try IF then stick with it a few weeks to assess if it works. It can take a while to get used to a new eating habit. You can fit the fasting around your life better by using Eat Stop Eat method, 2 x 24 hour fasts per week (not both in a row), so from 8pm to 8pm, twice a week. My uncle is using this method and has lost a lot of fat, and it’s a way of life he can stick to after years of trying fad diets and impossible eating plans.
But, do not fret if it does not work for you, Martin Berkham from Leangains.com does say IF is less effective for females than males, for what ever reason. But I like it, and I know there are other ladies here who do too.
I hope this helps
Cheers
Marianne
Hi Marianne,
I have a question about IF. I am trying to follow IF, to see how it works for me. (Oh, need to try if I want to know if it works or no
but I am careful and if I feel some discomfort I’ll stop right away).
Anyway, as I understand, the main principle is to control sugar spikes in our blood: lower sugar level, less insulin in the blood and so on… It seems (maybe I am wrong?) to have a little bit of the Montignac method, which is based on the GI (Glycemic Index) to control sugar level, so it won’t go too high.
This low GI method used to be my diet plan for quite a while (2 years I think. Well, as much as possible: I let myself eat what I want once in a while, but not too often). And now I am trying to apply IF on top of that.
I workout in the evening after work (my work hours are 7AM to 4PM) and my morning workouts can be only on the weekend. This brings me into making my dinner the biggest meal (like 40-50% of my daily amount of calories) when I workout in the evening. that’s why I tend to keep eating low GI foods during the day, so my sugar level will not get too high (even though I can’t fully satisfy the hormonal condition, but better than nothing).
I’ve been thinking, how critical low GI food is for IF? Or it mostly amount of meals and fasting and daily calories and it is okay to include carbs with higher GI into the diet?
Oh, and I am bad with counting calories: it makes me go crazy about food and for some reasons I end up overeating
because I constantly think about eating 
as I love food 
Ok, I hope it makes sense what I just said
Ali
Hi Ali. The advice that Martin gives on leangains is that your biggest meal is after your fast, but I often wonder how this applies if you train later in the day, as it makes more sense to have a higher carb meal then rather than earlier. So, I have been reading more about it and I think that if you are controling the insulin spikes, you may be best eating your higher carb meal after your workout.
I am assuming that you eat 2 meals. The first at lunch time? If so you can keep this one high protein and essential fats, which will curb your hunger. Although, any food intake will spike your insulin, if you leave your next meal until say 7 or 8pm, then your insulin will have returned to a low level, allowing your workout to burn more fat. I would not have any additonal snacks though between the 2 meals. Your first meal should be large enough to keep you satisfied until the 2nd meal. But have less carbs, so you can use your post workout meal to replenish your glycogen. This has the added benefits of making your body more responsive to the hornones in your body, helping it allocate the energy better.
The other thing is that IF is not just beneficial for insulin sensitivity, but also, growth hormone, adrenaline, glucagon and some Beta 2 fat receptors that help burn stubborn fat.
Ali, HERE is the page that will help explain about different ways of adjusting IF for your own schedule – it may help you tweek it to work best for you.
I know you want to be cautious, but I have never felt better, both energy wise and “food/calorie stress” wise, as it no longer matters as much. AND I still see results at maintaining my current body shape (not just body fat, but also maintaining my muscle mass), which I am very happy with. Plus the great feeling of actually being full is great.
Does this help?
Cheers
Marianne
Hi Marianne,
Oh yes, it does help a lot. It helped me to understand IF better
I checked Martin’s blog and saw the plan for these who does workout in the evening. As I understood, on a day with workout the suggestion is to have too light meals as pre-workout meals (lower carb) and the biggest (higher carb) meal after the workout, and this is pretty much how I do it right now.
I have two light meals (mostly protein and carbs with low GI) as my pre-workout meals and I have more carbs in my last meal that comes after the workout.
I use low GI carbs (veggies) in my pre-workout meals which does not let insulin get as high as if carbs with higher GI are consumed (starch, potato, bread, rice and etc.)
But I will try two meals approach as you proposed for a days with workout. The way you explained it, it makes more sense to do workout when insulin level is returned to a lower level.
Thanks much for the information and your time!
My best,
Ali
Ali, I’m glad you found your answer. Martin’s site is very good, he has a lot of great articles and ideas.
Let me know how you get on with it
Marianne
Hi there,
Sure, will let you know how it goes.
So far, my first attempt failed I told you I am bad with counting calories, so I think that my total daily calories intake was low, and yesterday it happened: when I came home from work I stuffed my face with what I saw in the fridge.
Lesson number one learned
This is not first time I am changing diet plan, so I totally expect something like this to happen in the beginning… it takes time to learn, to get used to and to modify it so you will be comfortable with it.
Let’s see what will be lesson number 2.
BTW, is it necessary to check body fat % regularly with IF?
My Best,
Ali
Hi!
Totally understand you Ali, I hate numbers when it comes to calorie and weight … if I start counting, I think of it all day!!
) anyways, I have read that for women the fast can be break after 14 hours, Marianne do you have information about that?
I have read a bit too about IF (been doing for about 2 weeks now, not all of the days, something I can not make it until noon and cheat, but like Marianne mentionned, I will get used to it and it is already much easier thant when I started
This week, I did for the first time my workout at noon, before breaking the fast (I usually train afterwork around 6pm) and I was wondering if you take any drink (like gatorade) during your training? Or do you keep the fast until your done with your workout?
My last question, how long can you wait to take your first meal after your workout? Let say I do my workout in the morning (around 8pm) can I still fast until noon? I always though it was best to have your meal max an hour after your workout.
Thanks !!
Hi Melissa, sorry it’s taken me so long to reply, I had to go and say good-bye to our old cat at home
she was put to sleep yesterday 
15 years old though, not bad!
Anyway. I know that Martin has mentioned the 14 hour fast for females, but I have never noticed any difference doing 14, 16 or even 24 hours. I guess it comes down to personal preference again. Do what feels comfortable. I think the main thing is that, when possible, you try and train during the fast.
Gatorade is full of sugar, so this wouldn’t be an ideal drink for working out. The whole point of training fasted is so you can release stored energy from your body. All you will do with any drink with calories is burn those calories and nothing more, which will have wasted the fast. Try to stick to water if you can. Or if you really want BCAAs (although I am unsure about their effectiveness, but I they do no harm to the fast).
After reading Brad Pilon’s book and his blog, it seems more and more clear that there isn’t this 1 hour window after a workout. The body is a survival machine so it will resource the amino acids and glucose (and other post workout nutrients), from its stores. So it is perfectly fine to wait until noon after an 8am workout. If you think about it, working out should keep you burning fat, with a raised metabolic rate for all that time. With no other source of energy, your body has to burn its stores. Last summer, when I was my leanest, I used to do just that, I would train at 7 am and not eat until 1pm. I lost only fat
The more I test my body the more amazed I am. In the fitness world we are wired to believe what the sport’s nutrition companies want us to believe. I’m not saying there is no truth in their research, I just think this is one of the times it is exaggerated for marketing purposes. Since I cut out whey protein, and even extra protein – my muscle mass has not suffered a pick – in fact I have gained quite a bit of muscle
The thing I like most about IF, is that it is less stressful. Times should only be a guide, supplements are not necesssary and it should fit into your life, not the other way around. If you are finding it’s causing more stress, then my advice is either try something else or, just run with it a while longer. If it is right for you, you will learn to adapt it to your preferences as I have. Notice how I said you adapt it. I don’t think you should adapt or sacrifice yourself for a diet approach. That is when you start to resent it and get stressed
I hope this helps you Melissa. I understand your questions, but as long as you understand the basics, nothing horrible will happen if you slip up, or fast for an extra hour etc. I still get days when I just can’t wait it out, so I eat. No big deal, I just make sure I don’t over eat. Then there are days I fast for 20 hours so I can have a feast. It’s flexible. Not many “diets” could be called that
Take care
Marianne
Hi Marianne,
Thanks for all the details, more clear to me now.
I tried training in the morning and fast until noon last week. Since I felt pretty tired during the day, I decided to start doing it twice a week so my body gets used to it. It gets easier each time. Like you mentionned marketing influence are mind so much…I used to be stressed out if I did not eat withiin the hour after my training. Now that I know it is no harmfull, I can do it
By looking in the miror, after 3,5 weeks of doinf fasting (14-16 hours works best for me, somedays I don’t do it, but don’t stress about it) I do not feel I have loss much belly fat (so hard!!) but that might be do to eating too much…at first I might have ate more after coming out of a fast.
Now I managed it more and I found that I am less stressful around food which his a big step for me
Cheers,
Melissa
That is great news Melissa
Keep it up! It doesn just take time to adjust and to see results – but I am glad you are!
How much time after you saw result? In a month I lost about 2 inches on my chest, 1 at my belly button and 1 on my waist….not much but I’ll be patient.
Are you fasting for spiritual reasons or just for body weight justifications?
For fat lost but turns out it is also benefic to manage stress over eating.
Hi Marianne
I am an active female, work as a nurses aid so i am always on my feet, and I play soccer once a week. It has been 2 weeks now that I have been attempting KB workouts and I love it! I still have the eating problem though..I eat and binge too much. I have about 15-20 lbs to loose and this IF intrigues me. I am not really sure how to start. it would be from 8pm to 12pm, only water allowed? what would be the best meals or snacks to eat during the eating period? and also, would the best time to work out be before 12pm? thank you and you are an inspiration!
Robyn
Hey Robyn,
The IF can be started as you say from 8pm to 12pm and any zero calorie beverages can be consumed. So teas, coffee (no sugar) and water. One you come off your fast, you normally have you largest meal then. I would have a full dinner, with say chicken, potatoe, veg etc. Then I may have snacks in between and have a medium meal later before 8pm. Chicken and rice dish or something. The important thing is you still get all your macro nutrients, fibre and vits with in the feeding period.
Training before your fast ends seems to help boost energy, it just works better that way as your body is in a favorable mode for burning body fat stores for energy.
I hope this helps you. The best thing about the IF is that it allows you to be more flexible with your diet and still get results. Not worrying about your diet makes such a difference!
Keep strong and active and you will see the results you want
I experimented with IF (leangains style) but the 12pm, 4pm, 8pm as suggested did not suit my work hours & lifestyle. I switched the meal times to suit so my day looked like this –
Fasted Training 10am ish with BCAA during & post workout
Meal 1 – 3pm – Largest Meal (approx 50% daily calories)
Meal 2 – 7pm – Small snack (10-15% daily calories)
Meal 3 – 11pm – Dinner – (35-40% daily calories)
This worked great & the results were exactly what i was aiming for, so it goes to show that the 16:8 principle + fasted training works wonders for fat loss no matter what your meal times are. Sometimes i dont get away from work til well after 1030pm so can be eating closer to midnight.
This is why I can do IF for ever – it’s so flexible to your life. You don’t need to worry about your meals, because all you do is adjust the times of your fast.
Thanks Tom, good example!
Ok, so I tried this for two days in a row, today I decided not to do it and I feel bloated for eating this morning. I actually think I like the IF way just for how I feel. I planned on not doing it today, because it was hard, I was tired and blah blah blah, now I wish I would have stuck with it this week. After I startted I realized I have a lot of things going on after work this week and thought it would be better to do next week. But I am amazed at how I feel this morning.. thought I would feel better that I had breakfast but I don’t!!
I’m ready to go back to it!
Dawn, I find it interesting how we sometimes apply diets or eating habits to our schedules instead of just going with it. The beauty of the fasting is that is should fit into any work schedule or hectic week. On days when things just crop up, I tend to just eat around them, so when I can. It’s handy knowing that skipping a meal will not hinder your metabolism etc.
Good luck with your next attempt at it. Sometime you just need to adapt it slightly for your lifestyle and then it just works
Hi Marianne, I am very interested in IF because my weightloss seems to have stalled… I only have about 5-10 lbs of fat to lose, but it won’t come off! I’ve been counting calories day and night to no avail. My exercise routine… is underpar. I’m working on that
But I’ve already created the caloric defecit but that’s not getting me anywhere. So I thought IF would be perfect since I have no problem skipping breakfast anyway. I get hungry at 10 but can push it out to noon. My question is this: With my work schedule, I get home at 5 pm. I workout after work and then eat (I don’t like to exercise on a full stomach). How long after fast-exercising can I eat? I’m not sure what eating schedule will work best for me, as my exercise window is also my eating window. This is kind of due to my work schedule too…
Thanks!
Kelly
Hey Kelly. There are many ways to adapt the IF around your work schedule and I would recommend reading Martin Berkham blog post on his ideas HERE. As for how long after fasted-exercise you can eat, any time you want. I sometimes eat right away, other times it’s hours, sometimes 6 hours. It really depends on your life schedule. The beauty of IF is that you can adapt it as you go and not stress about changing the times of things a little. I actually think that might help prevent your body getting used to a routine. Keeping the body guessing is a great way to confusing it to lose the last few pounds of stubborn fat
I hope this helps!
Just come across this article and the idea of IF appeals to me (24 hour fasting does not!). One thing i am unclear on is do you have to fast for 16 hours everyday or can you do 2-3 days a week and still get the benefits?
Yes M, I believe you can reap many of the benefits by just part-time fasting. LOL Intermittent Intermittent Fasting
Thats just the answer i was hoping for! I shall take the plunge and give it a go!
I’ve been following your blog for about 6 months now and i just wanted to say you are an inspiration. I have completely changed not only how i train but also my outlook on life in general has improved. So thank you and keep up the good work!
This is great M
I’m very pleased to hear it. I have found many people have had similar experiences, so I am glad I have helped a little 
Hi Marianne,
I’ve been working with this for 3 days now-16 hour one not 24!feeling less bloated and surprised at how achieveable it is to do. Thx for putting great information on here, i felt stuck in a trap for a while as felt i was upping the exercise but not seeing the results=unhappy! i too always thought it was bad not to be eating 5/6 times a day when your working hard in the gym, i’m even thinking about giving up my whey protein!
So thank you firstly….
Secondly some questions if you have time:
would you do this everyday weekends included?
if you are on a rest day from the gym would you still have the same portions/meals after coming off fast?
weekends are my downfall and i was wondering if say i knew i was going out for a meal that evening would it be appropriate to fast until that meal in the evening?
Do you use protein supplements i.e. whey protein shakes?
Thanks again
Kelly
I occasionally don’t fast, but very rarely. Sometimes I eat my bigger meal earlier in the day. Mostly I eat the big one at night. It all depends on what else I am up to – going out for lunch or dinner. If I know I am going out for a meal, then I will try and fast all day and then I’ll eat EVERYTHING haha! Sometimes I have a shake, if I think I need more protein, but that is rare too.
The important thing to do is find what actually works for you. My system has changed over the last 2 years, so I am now very happy with how I feel. Nothing majorly bad will happen if you slip up anyway, so just do a little trial and error
lovely thank you!
Hi Marianne
Love your website and workouts – very inspiring.
Just about to start the leangains IF, do you take BCAA during your workout and if so what brand and how much?
Thanks Julie
Hey Julie, Thanks for the kind comment!
I actually don’t take any supplements before or after training. Personally (only by my own experience), I think they make very little difference. However, I know some people who say they help recovery … I have never noticed any difference, as I feel I get enough from my diet.
Wishing you well with the IF though!
Thanks Jordan, good to hear from another IF’er
A lot of people don’t get why I do it. I guess that it’s about finding something you can stick to long term. For me IF is the best thing I have ever done with regards to my diet.
Cheers
Marianne
Ali, I had the same issues at the start of my fasting experience, I went buck mad coming off a fast, or I couldn’t last it out LOL, but now it’s a way of life.
As for measuring BF %, if you have a goal BF in mind, then I’d measure it every 6 weeks to make sure it’s on track and that you don’t go too far without realising. I don’t measure anymore because I am afraid of becoming fixated on numbers and measurements again – I like to go on how I feel in clothes and how I look to myself
But then my goals are maybe different to yours.
Good luck
Well, to be very honest, I think I do not have a very clear picture of goals. I have an idea, but it is still shaping. The idea is to be healthy, to have healthy body and mind, and to be able to do let’s say pull-ups (so, I guess I can say I want to develop my strength). If my BF% will eventually lower, I am fine with it, if no and I will remain as I am right now, but stronger, I am fine with it too
I used to measure BF% before, but stopped like a year ago, so now I go same way as you do: how I feel and how I look to myself.
Just was wondering if it was necessary for IF… Martin is talking numbers on his blog
and I am afraid numbers just are not my way; I can’t make it if I calculate all the time (that’s why I am not very good with calories counting). Good to know that I can feel free and just go my way with IF.
Thanks,
Ali
Indeed you can Ali. I think you have a very healthy outlook and goals
Remember Melissa, to think “big picture”. I know you want to see results quickly but, that is the problem with our expectations these days. We have been bombarded with so many examples of “quick-fixes” that it’s harder to accept that true and long-term fat loss SHOULD take time! Keep in mind that the body hates being forced to lose fat. We need to coax it.
Have patience and faith and keep lifting! You will see great changes, not just in how you look and feel, but what you can achieve
Oh and tyo answer your question, everyone loses inches/weight/fat at different rates. Comparing my experience to yours is not ideal. Focus on your journey and your achievements. Not only is it all relative, but you will find yourself loving yourself more if you don’t compare yourself to others
I speak from experience there!
I hope this helps. Keep up the GREAT work!
Thanks, it cheers me up! I had a bit of a break down this week – looking at my stubburn belly fat in the mirror
The worst part is sometimes when I feel discouraged I turn to comfort food – doesn’t help but I try not to feel to bad over it.
Anyways thanks for your answers, it helps to have encouragement!
take care
Don’t let the belly fat get to you. It may be easy for me to say, as I have my problem areas too but, when you first start these eating changes, you tend to look worse before you look better. It’s to do with glycogen and water making the muscles “fuller” (which push the skin tighter). Once these stores deplete, your skin and “fat” appear more loose and wobbly – after a week or so it starts to tighten. Just don’t give up!
Cheers