IF Newbie but not losing much weight

Hello! Intermittent fasting newbie here. Currently on a 33-day streak of intermittent fasting and my routine pretty much consisted of fasting from 8pm-12pm, iced black coffee in the morning and eating below 1300 cals a day. I've also cut added sugar from my diet. I'm 5"0 and before I started weighed around 121lbs but now I have trouble dropping below 119lbs and wondering why it's not working as well as I would hope. I run once or twice a week (5km) when work permits and do some yoga and wondering if there are particular fitness routines I need to do to be able to see more results. Bummed out that I'm not losing as fast as I would hope!

Answer

1300 may be a bit too low. And basically anything you do repeatedly every day, your body is going to adapt, which can lead to a weight loss plateau.

So you got to change things up sometimes.

First, I would recommend eating more food during your eating window (unless you are really completely full and completely satiated with those 1300 calories). Try to include some things that are high in fat.

Then, after a while, introduce some longer fastsm like 24 hours. And when you feel comfortable with that, consider doing a 36-hour fast.

Sometimes you have to change things up to get over the hump, and to continue losing weight. Longer fasts can also provide more metabolic benefits, especially for people with a history of high blood sugar or diabetes.