Fasting for Fat Loss: Does It Work and Is It Right for You?
Fasting is trending — but is it effective or just hype? Discover the real science behind intermittent fasting and how it can help (or hurt) your fat loss goals. Scott Bryant, holistic personal trainer in London, breaks it down.
✅ How fasting impacts metabolism & hormones
✅ Pros, cons, and common mistakes to avoid
✅ Who shouldn’t fast (yes, there are risks)
✅ Custom fasting plans based on your lifestyle
Fad or fitness breakthrough? Find out if fasting is your fat-burning friend — or foe.
Talk to Scott Bryant to get a plan that fits your body and goals.
is fasting for you body and mind.
If you’ve been Googling “fasting for fat loss” or wondering whether skipping breakfast might finally reveal those abs—you’re not alone.
At Active Bryant Systems in Battersea, I get asked about intermittent fasting (IF) more than any other nutrition strategy. So let’s break down the science, the myths, and whether it’s the right fit for your lifestyle and training goals.
️ What Is Intermittent Fasting?
Intermittent fasting isn’t a diet—it’s a pattern of eating. The idea is simple: you cycle between periods of eating and fasting. The most popular methods include:
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16:8 – Fast for 16 hours, eat during an 8-hour window.
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5:2 – Eat normally for 5 days, reduce calories to 500–600 on 2 days.
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OMAD (One Meal a Day) – Just what it sounds like.
Sounds a bit mad? Not necessarily. Humans have fasted for centuries—just not by choice!
Fat Loss Fitness Coaching London
How Can Fasting Help with Fat Loss?
Here’s where it gets interesting:
✅ Improved insulin sensitivity – Lower insulin means your body taps into fat stores more efficiently.
✅ Fewer meals = fewer calories (if you’re not binging).
✅ Hormonal boost – Fasting can increase human growth hormone (HGH), which supports fat loss and muscle preservation.
✅ Better appetite control – Many clients report fewer cravings and more focus.
❌ The Pitfalls (Because It’s Not Magic)
Let’s keep it real:
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❗ Skipping meals ≠ skipping calories. If you’re eating like it’s Christmas during your window, progress stalls.
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Not suitable for everyone – Especially if you have thyroid issues, low blood sugar, or are training intensely.
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⏳ Performance dips – Some people feel tired or weak training fasted. You may need to adjust timing or eat post-workout.
♂️ Who Is Fasting Good For?
Fasting works well if:
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You’re busy and don’t want to meal-prep constantly.
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You want to simplify your diet.
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You’re aiming for fat loss and not focused on max strength gains.
Not ideal if:
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You’re under a lot of stress.
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You have a medical condition (always check with your doctor first).
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You like eating breakfast and hate feeling hungry!
️♂️ Fasting and Training at Active Bryant Systems
With my 1-to-1 personal training in Battersea, I tailor every plan to your body, your schedule, and your goals.
If fasting fits, we build it in. If not, no problem—we’ll find a strategy that works for you, not a trendy Instagram post.
Fasting for Fat Loss: Does It Work? (FAQ Style)
Intermittent fasting has gone from biohacker buzzword to full-on mainstream. But does skipping breakfast really help shed fat—or are we just starving ourselves in the name of science?
Here’s your no-nonsense, myth-busting FAQ on fasting for fat loss—from a personal trainer who’s seen it all (and eaten at all hours).
❓What Is Intermittent Fasting, Exactly?
It’s not a diet. It’s a schedule.
Intermittent fasting (IF) is an eating pattern where you cycle between periods of eating and fasting. The most popular method? The 16:8 protocol—16 hours fasting, 8 hours eating.
Example: Eat between 12pm and 8pm, fast from 8pm to 12pm the next day. No midnight snacks. Yes, water and black coffee are allowed.
Does Fasting Actually Burn Fat?
Yes—but there’s a catch.
When you fast, your insulin levels drop, which makes it easier for your body to tap into fat stores for energy. You also naturally eat fewer calories (unless you go wild when the clock hits noon).
But fasting only works for fat loss if:
✅ You stay in a calorie deficit
✅ You don’t binge during eating windows
✅ You pair it with strength training and protein-rich meals
Think of fasting as a tool, not a miracle.
Can I Skip Breakfast and Still Be Healthy?
Surprisingly, yes.
Breakfast is not essential for everyone. Some people thrive skipping it. Others feel like a hangry gremlin before 10am. The key is listening to your body and making smart food choices when you do eat.
If skipping breakfast makes you:
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Feel sharper
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Control cravings
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Eat more mindfully
…fasting might be your jam.
Will I Lose Muscle If I Fast?
Not if you do it right.
You can maintain or even build muscle while fasting—as long as you:
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Lift weights regularly
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Hit your daily protein target
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Get enough sleep
In fact, fasting may even improve growth hormone levels, which support muscle repair.
But skipping meals without exercise or nutrition planning? That’s a one-way ticket to skinny-fat town.
⏳ How Long Should I Fast For Fat Loss?
Popular options:
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16:8 – Most common, easy to stick with
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14:10 – Gentler on beginners
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5:2 – Eat normally 5 days, restrict calories 2 days
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OMAD (One Meal a Day) – Extreme. Not for newbies. Or hangry people.
Start slow and see how your body reacts. There’s no one “best” way—just what works for you.
⚠️ Who Shouldn’t Fast?
Fasting isn’t for everyone. Avoid it if:
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You have a history of eating disorders
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You’re pregnant or breastfeeding
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You have thyroid issues (consult a specialist first)
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You’re super active and already under-eating
Health first, abs second.
Fasting: Smart Strategy or Fad?
✅ Fasting works for fat loss when used properly.
✅ It can help control hunger, improve insulin sensitivity, and support fat metabolism.
✅ It pairs beautifully with strength training, clean nutrition, and a little coaching magic.
But like any method, it’s not what you do—it’s how you do it.
Want to Try Fasting the Smart Way?
As a holistic personal trainer in Battersea, I help clients integrate fasting safely into their routine—with tailored nutrition, training, and mindset support.
Whether you’re curious about fasting or ready to shred fat without starving, I’ll help you make it sustainable, healthy, and shockingly effective.
Book Your Fat Loss Consultation
Based in Battersea | Expert Support | Fasting-Friendly Plans
Bonus Tip: Fasting won’t fix what poor nutrition breaks. If you’re eating ultra-processed junk, it doesn’t matter when you eat it—it still won’t work. #TruthBomb
Final Thoughts: Should You Try It?
Fasting isn’t a magic pill. It’s a tool—and like any tool, it works best when used wisely and with professional guidance.
If you’re curious whether intermittent fasting could help you lose fat, feel better, and train smarter, book a free consultation today.