How Much Weight Do You Lose from Fasting? What to Expect

Let’s talk results.

If you’ve ever started a fast—whether it’s intermittent fasting, a 24-hour fast, or a longer fast—you’ve probably wondered: “How much weight do you lose from fasting?” And more importantly… is it fat, water, or muscle?

I’m Coach Travis, certified fitness coach and founder of AdvicesFitness.com, and I’m here to cut through the myths, show you what really happens when you fast, and how to use it safely and effectively to reach your fat loss goals.

Let’s go!

Table of Contents

What Happens to Your Body During a Fast?

When you stop eating, your body switches fuel sources. First, it burns through stored glycogen (your body’s carb reserves), then it turns to fat for energy. Here’s how it works:

Your Fasting Timeline:

• 0–12 hours: You’re burning glycogen (stored carbs). Water loss is common here.
• 12–24 hours: Insulin levels drop, and fat burning ramps up.
• 24–72 hours: You enter deeper fat metabolism and mild ketosis (fat used for energy).
• 72+ hours: Risk of muscle breakdown increases without proper support.

Most weight lost in the first 24–48 hours is water weight. Real fat loss starts after that.

So, How Much Weight Do You Actually Lose from Fasting?

It depends on the type of fast, your body composition, and your lifestyle habits (like hydration and movement). Let’s break it down:

1-Day Fast (24 hours):

• Average weight loss: 1–3 lbs
• Mostly water, minimal fat
• Rebound likely if you overeat post-fast

Intermittent Fasting (16:8 or 18:6):

• Average weekly loss: 1–2 lbs (if combined with calorie control)
• Sustainable for most people
• Encourages fat metabolism and preserves muscle

3-Day Water Fast:

• Average weight loss: 4–8 lbs
• Mostly water + some fat
• Risk of muscle breakdown if not done properly

Coach Travis says: “Fasting isn’t magic — it’s a tool. Use it strategically, not as a crash fix.”

Factors That Affect Weight Loss During Fasting

Everyone’s body responds differently to fasting. Your results will depend on:

1. Your Current Weight & Body Fat %

Heavier individuals tend to lose more weight early on, mostly due to water loss.

2. Activity Level

Light activity boosts fat metabolism. High-intensity training while fasting can be risky without carbs.

3. Hydration

Staying hydrated helps prevent muscle cramps and reduces fatigue. Aim for 2.5–3 liters/day while fasting.

4. Meal Quality Between Fasts

If you binge post-fast, weight loss won’t stick. Stick to protein-rich, balanced meals when eating resumes.

Fasting vs. Fat Loss: What the Science Says

Studies show intermittent fasting can be as effective as traditional calorie restriction for weight loss — especially when paired with resistance training.

Highlights:

• Intermittent fasting preserves lean muscle mass
• Lowers insulin and increases fat-burning hormones
• Reduces inflammation and may improve gut health

But here’s the key: It only works when calories are still in check.

Common Mistakes People Make with Fasting

Thinking fasting = automatic fat loss
Overeating in feeding windows
Fasting for too long without guidance
Skipping electrolytes and hydration
Training hard without fuel or recovery

Coach Travis says: “Fasting without a plan is just skipping meals. With a plan, it’s a fat-burning protocol.”

Coach Travis’s Fasting Guidelines (The Smart Way)

If you want to try fasting, here’s how to do it safely and effectively:

Intermittent Fasting (16:8) Plan:

• Eat between 12:00 PM and 8:00 PM
• First meal: high in protein + fiber
• Last meal: balanced with healthy fats, slow carbs, and protein

During the Fast:

• Drink water, black coffee, or tea
• Add electrolytes if you feel lightheaded
• Walk or do light stretching to boost metabolism

Break the Fast With:

• Protein (eggs, Greek yogurt, chicken)
• Veggies and healthy fats
• Avoid sugar bombs or refined carbs

Real-World Results from Smart Fasting

Lina (32): “With Coach Travis’s 16:8 plan, I dropped 10 lbs in 6 weeks. No stress, no starvation.”

James (38): “I used to fast and binge — didn’t work. Now I eat smarter after fasting. Down 18 lbs and keeping it off.”

Sasha (41): “I fast 2x a week, lift 3x a week, and feel better than I did in my 20s.”

Internal Link Suggestion

👉 How to Stay Motivated When Results Are Slow

External Link Suggestion

👉 Intermittent Fasting Overview – Mayo Clinic

Final Thoughts from Coach Travis

So how much weight do you lose from fasting? That depends — but what matters more is how you fast, how you recover, and how consistent you are.

Don’t chase quick drops on the scale. Chase habits you can sustain.

Coach Travis says: “Fasting is a great tool — but your results still come from discipline, recovery, and smart eating.”

Want results you can maintain?

Visit AdvicesFitness.com for science-backed strategies, fat-loss tips, and step-by-step fitness coaching from Coach Travis. Your transformation starts now.