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Intermittent Fasting Without Exercise: 5 Proven Ways For Success

Intermittent fasting is currently grabbing the attention of health-conscious people. But, what has raised more eyebrows is intermittent fasting without exercise.

Intermittent fasting can be pretty effective in health benefits. People do intermittent fasting for weight loss. Yet, does it have the same efficiency without exercise? Or exercise is a staple during such fasting?

Intermittent fasting is an interesting change in your weight loss process. Thousands of people have hopped into this journey of intermittent fasting. They have seen a massive change in their appetite.

So, let’s see if we need exercise alongside intermittent fasting or it is good to go on its own!

Table of Content

What is Intermittent Fasting?

Intermittent fasting refers to the idea of maintaining eating and a fasting window. This eating pattern is getting popular among health-conscious people around the globe.

There are hundreds of different diet types available on the web. All these diets like OMAD say about what to eat and what not to eat. But, intermittent fasting offers a completely new idea. It is not the food to eat or avoid but when to eat the food!

intermittent fasting without exercise is possible with balanced diet

Sounds interesting, right? An eating pattern that does not push you into any sad diet but also helps you stay fit. Yes, you read it right. Intermittent fasting is all about the timing of having your meals.

Intermittent fasting includes a fasting period of 16 hours a day. The rest of 8 hours is your eating window. One can do it as often as they want to start from one day a week to all seven.

Feeling sleepy during intermittent fasting?

Intermittent fasting can be tiresome to some. Many people also suffer from lightheaded feelings. This leads them to feel inactive and drowsy. This is a way for the body to cope up with the new change in your routine.

As the body does not get enough food and salt, one can feel sleepy. During this time you can have black coffee to make yourself feel better. Try doing a few light exercises or listen to some music. This will help you get rid of the temporary sleepy feeling.

But, if you are feeling tired throughout the day, you might need to bring some changes to the diet. This might show that your body is deprived of the necessities. Before embarking on a severe fasting window, start with smaller ones like 10 to 12 hours.

Also, try to fill your stomach with protein-enriched food. Do not forget your fruits and vegetables for fiber as well. These foods will ensure your energy function during your fasting window and keep the pain away.

Intermittent Fasting Without Exercise -To Do Or Not To Do?

Intermittent fasting itself is a great way to stay fit and healthy. One can lose weight with intermittent fasting. Intermittent fasting without exercise works pretty well too. Health scientists associate many benefits with intermittent fasting. Let us eyeball a few of them –

Helps weight loss

Most people start intermittent fasting for weight loss. And, it is a very effective one in this regard as you will be having fewer meals in general.

The hormone functions also enhance during this time resulting in weight loss. The insulin levels get low besides high HGH levels. This makes it easier to burn more calories.

intermittent fasting without exercise will lead to weight loss

Intermittent fasting has brought a massive positive change in people’s metabolic processes. For this, even low activity results in higher calorie burning.

Visceral fat also decreases by this eating pattern. This works as a best of both worlds as it boosts metabolic rate without breaking down body mass. Many diets can reduce the mass due to calorie restriction. But, through intermittent fasting, one can avoid this.

Lowers risk of type 2 diabetes

It is alarming how many people around us got type 2 diabetes. The insulin resistance does not function due to this. And, it results in high blood sugar levels.

Intermittent fasting without exercise also helps to keep the blood sugar in control. It also showed notable reports of declining rates of diabetic retinopathy. Diabetic retinopathy causes patient blindness due to diabetes.

One can follow intermittent fasting to lower the risk of diabetes. But, in case of following it for a prolonged time, consult a physician.

Reduces oxidative stress and inflammation

Out of many issues that develop with age, oxidative stress can be the most irritating. Intermittent fasting can reduce the chances of causing oxidative stress.

Inflammation is like the getaway of causing more severe diseases. Intermittent fasting also showed great results in reducing inflammation of the body.

Helps with heart health

Intermittent fasting has many benefits. Keeping the heart healthy is one of its many benefits. It helps to control blood sugar levels, blood pressure, and blood triglycerides. All these results in the fitness of one’s cardiovascular system.

The circadian system improves due to intermittent fasting. As many heart diseases occur due to obesity, intermittent fasting works well here. Cardiovascular patients should consult their doctor before starting any new diet plan!

Accelerates autophagy

A cellular process of removing waste kick starts when we are fasting. This is the autophagy process. Intermittent fasting without exercise shows the same result in autophagy as with exercise.

Intermittent fasting accelerates the process of autophagy. It removes the piled-up protein in the cells. Through this, the body gets a biological change. This helps to reduce the risk of many diseases like cancer and Alzheimer’s.

Side Effects of Intermittent Fasting

Like every other good thing, intermittent fasting also has some side effects. But, you can avoid it if you know how to. A few of the risks associated with intermittent fasting is-


Well, this can take place if you are not mindful of your meals. Do not eat every kind of junk food you get during the eating window. Often people mistake the eating window for indulging in their favorite junk food. But, this can cost you much more than you think.

Try to have healthy items and foods that have unsaturated fat in them. You can have your favorite piece of chocolate or a bite of that sandwich. But, make sure you do not binge eat a packet of crisps to fill your tummy.


Hunger, tiredness, weakness, and drowsy feelings are common consequences of intermittent fasting without exercise. This happens because of electrolyte imbalance.

One can avoid this by making better choices about food. Have protein-enriched food, coconut water, nuts, avocados, etc to make yourself feel energetic. Make sure your body gets enough rest to combat this feeling.

Cause eating disorder

Eating disorder is not a common side effect but it is not uncommon either. There is a history of people being too obsessed with losing weight. This causes them to be extra hard on themselves. These people starve themselves to an extent where they develop an eating disorder.

When you start a new lifestyle, remind yourself to take it easy. It is a journey that can take some time. But, it is on you to make this journey enjoyable. review the details of Intermittent fasting without exercise or with exercise. Your health is your biggest asset and a healthy lifestyle is your best investment!


The benefits of intermittent fasting are beyond weight loss. Most people like to include some physical activity and movement with intermittent fasting. They do this to increase the intensity of the weight loss program. But, intermittent fasting without exercise works great as well.

It is that positive change in your lifestyle that can bring immense good results. Start your amazing experience of intermittent fasting for a positive change!


Is it fine to do intermittent fasting every day?

The 16:8 hours ratio of intermittent fasting is popular among people. One can fast as they feel fit for. There are no limitations or restrictions about intermittent fasting.

Once or twice a week can be easier for beginners as it creates practice. If you fall sick at your first few attempts, try to make an easier window for yourself. Also, remember to fill your meals with healthy food choices.

What are the negative aspects of intermittent fasting?

Intermittent fasting is an effective way of losing weight. It has become a lifestyle for many. Yet, it comes with some negative sides. A person might face the following during intermittent fast-

  • Hunger and cravings
  • Headaches and lightheaded
  • Digestive issues
  • Irritability
  • Fatigue
  • Low energy
  • Bad breath
  • Sleep disturbances
  • Dehydration

What foods should one take to break the fast?

Intermittent fasts are often as long as 16 hours where the eating window is the rest 8 hours. After a long time of fasting, one should eat good, nutrient-rich food to break it. Some healthy foods for breaking the fast are –

  • Smoothies and shakes
  • Dried fruits
  • Soups
  • Vegetables
  • Fermented foods
  • Healthy unsaturated fats

What are the basic rules of intermittent fasting?

Intermittent fasting is not only about avoiding calories throughout the fasting window. For effective weight loss, some basic rules are there.

You should have plenty of water during this time so that your body does not get dehydrated. To remove the drowsiness, caffeine drinks can be very helpful. Do not include sugar or sweetener in your drinks.

Try to be active throughout the day by light movement. Also, one can take their regular multivitamins as long as they do not have any extra calories.

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