If you’ve been on the internet in the last few years, you’ve probably heard the buzz about fasting for weight loss. It’s everywhere — from social media “success stories” to celebrity interviews — and it’s one of the most common questions I get after my workplace workshops.

So, let’s strip away the hype and look at what fasting can (and can’t) do for you.

What is Fasting for Weight Loss?

When we talk about fasting for weight loss, we’re usually talking about intermittent fasting — alternating periods of eating with periods of not eating.

Common types include:

• Time-restricted eating: Eating in a set window each day (e.g., 12pm–8pm).
• Alternate-day fasting: Eating normally one day, fasting the next.
• 5:2 fasting: Eating normally five days a week, having very low-calorie days twice a week.

It’s important to note we’re talking about fasting for health or weight goals here — not religious fasting.

Does Fasting Actually Work for Weight Loss?

The short answer: Yes, fasting for weight loss works — but it’s not magic.

The latest research shows intermittent fasting can lead to similar results as traditional daily calorie restriction. The reason it works? For some people, fasting makes it easier to eat fewer calories overall.

That’s it — there’s no hidden fat-burning superpower linked to eating between 12pm and 8pm.

Where Fasting Might Have an Edge

A recent meta-analysis found intermittent fasting may offer slightly greater benefits than daily calorie restriction for:

• Lowering total cholesterol and LDL (“bad”) cholesterol
• Reducing body weight and BMI

However, those benefits still come from the calorie reduction itself — not the fasting hours. And fasting didn’t outperform daily calorie restriction for waist circumference, waist-to-hip ratio, or triglycerides.

Why Fasting Fails for Some People

Here’s a common pattern I see with clients trying fasting for weight loss:

1. Skip breakfast.
2. Arrive at midday starving.
3. Overeat from lunch until bedtime.

This wipes out the calorie deficit and, in some cases, even creates a surplus.

For fasting to work, it must genuinely reduce your total daily intake — otherwise, it’s just skipping breakfast and eating the same (or more) later.

Is Fasting for Weight Loss Right for You?

It can be a great fit if:

• You naturally prefer eating later in the day.
• It helps you stay satisfied without constant snacking.
• You can stick with it without feeling deprived.

It’s probably not your best choice if:

• You feel tired, irritable, or binge later in the day.
• You find yourself obsessing over the clock.
• It clashes with social or family meal times.

The Bottom Line

Fasting for weight loss isn’t inherently better or worse than other approaches — it’s just one tool in the toolbox. The best approach is the one you can stick with, that helps you feel good, and that fits into your life.

If fasting works for you, great. If it doesn’t, you’re not missing out on some secret hack — you can get the same results with other methods.