how I lost 20 pounds using 24 hour fasts

Hi friends! Welcome to my channel :)
My name is Sierra Roselyn, and I am a certified health and weight loss coach with a background in psychology. My mission is to help others achieve their health and fitness goals in a way that is truly sustainable and evidence-based.
This video is a follow up to my last two videos about intermittent fasting for weight loss. I specifically focus on using slightly longer fasts such as 24 hour fasts; how often to do them, what the benefits and risks are, and how I personally incorporated longer fasts into my routine to finally lose my last 20 pounds and keep them off for good.
If you are interested in one-on-one coaching or simply have any questions for me, please never hesitate to email me or reach out to me on Instagram. Everything you need to know about my coaching programs can be found on my website:
Website: sierraroselyn.com
Email: [e-mail]
Instagram: @sierra.roselyn
Thanks so much for watching :)

[@peaceb4288]

i lost all of my excess weight some years back by fasting monday through thursday every week and i kept the weight off for 4 years even after returning to daily eating. this seems more doable. thank you for sharing.

[@sierraroselyn]

wow good for you but yes that seems quite difficult haha! i’m happy to help💛

[@afrofaeries]

Back in 2020 after the passing of my brother, I ate and ate and ate so much junk food to ignore the pain. At first it was a “small treat “ until I was 280 and morbidly obese. Thanks from intermediate fasting, not only am I now 195, but I love walking, I’m more upbeat and socializing with others after my depressive lost, I can wear the clothes I want, I’m cooking more at home, and I’m saving money! If you have an issue with fasting, literally continue scrolling. Don’t project your ED experience here because surprising enough, fasting actually helps you with weight loss. Maybe look up articles and HUNDREDS of videos online explaining the scientific and testimonial proof of fasting. Anyways, thanks for this video! Also love Rhett and Link lol

[@sierraroselyn]

aw, i am so so sorry to hear about your brother and what you went through, but also happy you were able to find something that works so well for you! also i read all of your replies to some of the other comments on this video… thank you for coming to my defence haha! i really appreciate you and your support💛

[@epiccristy29]

Omg recipe videos would be amazing❤ I love your content so much!

[@sierraroselyn]

aw thank you so much💛 yess recipe videos coming very soon🥰

[@CARI.elizabeth]

Yes !! Please !! ❤​@@sierraroselyn

[@annelieseasuik3089]

When ever I do 24hr fast I lose 2pounds a day. Im 61 but I also exercise.

[@CaféSolace]

Thx for the in-depth video! So if I fasted 16 hours each day using the 16:8 fast I can just skip breakfast and lunch and have a huge dinner that's about 800-1000 calories? And I think that makes sense because it's almost bedtime and there's less time in the day so it won't be too bad.

[@sierraroselyn]

yesss I totally forgot to mention that! dinner to dinner is usually best because you won’t be as hungry before bed :) most people have a hard time falling asleep if they skip dinner

[@alizewaqas]

i often do 16:8 fasts and i stop eating at 8 and just have breakfast at 11-12 in the afternoon which is not bad atall. most of my fast i am sleeping anyway :p

[@puddlesplasher7]

That isn't the best time of day to have the eating window based on published data on when our bodies are most and least able to keep blood sugar and insulin better regulated to use food for fuel and not spike blood glucose excessively. You're better off to eat the huge meal before 3pm.

[@sierraroselyn]

@puddlesplasher7 in theory that might sound optimal but in practice it usually leads to sleep issues, and nothing is more important than sleep! if you watch my last video I talk about how a late eating window isn’t optimal… however when you’re having a very low calorie day, it’s probably best to have those calories a little later to support sleep… not right before bed but maybe 3-4 hours or so! since you’re eating so little that day (and primarily protein and veggies like I said), your blood sugar won’t spike too much and most of it will be well into the digestive process by the time you go to bed anyway

[@valencia9981]

Appreciate this video. Quite insightful and well done.

[@sierraroselyn]

thank you so much!

[@danielleramos9686]

so your 20 hour fast are basically omad? definitely thinking of doing this 2 days a week on my busy work days. basically just eating dinner? how long did it take you to lose the 20?

[@sierraroselyn]

yes exactly! it took me around 5 months.. mind you i didn’t fast every fourth day religiously and my calories on other days were closer to what my maintenance would be at my ideal weight rather than my current weight (the whole point was to practice what it would be like to maintain)

[@kylethedalek]

I have tried it on and off for a day or a few at a time and seen no difference. I done it for a week as I was sick at the time. Only thing I noticed was my appetite afterwards was much lower. I’m eating less than 1500 a day way under my maintenance and even what the calculator says is extreme weight loss which is 1715 calories a day. And have been for 3 weeks. Put on 9 lbs 2 week in? And now lost 5. Kind of confusing and I hope I’m going to continue to loose weight. I do work out, mostly body exercises and walking/ jogging. 5-6k steps a day. Only eating rice, eggs, chicken, some veg, fruit, can of tuna, maybe the odd gummy candy (never go more than 8.) Water and coffee. Not sure what else to eat tbh and it gets a bit boring and bland. Also the calorie counter out there are not consistent I’m getting all different numbers from them. What is the best? Like what you’re doing!

[@sierraroselyn]

Thanks for sharing! Lots to unpack there haha. Weight fluctuations are normal. As long as you’re consistent the results will reflect on the scale over time. Regarding the calorie tracking, it’s okay to not be super accurate. Once again, it’s more about consistency! Thanks so much for supporting!

[@shnmco]

i did OMAD for 5weeks but i had to stop coz my period stopped

[@sierraroselyn]

yesss doing OMAD every day was obviously too stressful on your body, especially if your calories were lower! hopefully you’re better now💛

[@samantaperez8566]

Look into the book “fast like a girl” by Dr. Mindy Pelz

[@puddlesplasher7]

Ya gotta avoid fasting during the luteal phase because of how progesterone affects cortisol, insulin, catacholamines.... Fasting during luteal phase will mess up the menstrual cycle

[@shnmco]

@@puddlesplasher7 thank you. i did fasting wrong now i learned i should fast according to my cycle.

[@shnmco]

@@samantaperez8566 thank you. i checked it out now i learned what mistake i did... i should fast according to my cycle gonna try it

[@ampthemilks]

What tablets did you put in your drink in the beginning of the video?

[@sierraroselyn]

they were just electrolyte tablets but I didn’t really like them so I didn’t mention the brand haha

[@ampthemilks]

@@sierraroselyn I had a feeling they were electrolyte tables which is why I wanted to know, I’ve been on a hunt for good electrolytes in any form, preferably low calorie though

[@sierraroselyn]

@@ampthemilks haha yess the ones I used had 15 cals which doesn’t seem worth it when there are many with no cals! if I find some I really like I’ll make sure to mention it in a video :)

[@samanthaking7517]

@@ampthemilkshave you heard of/tried LMNT?

[@puddlesplasher7]

Looks like NUUN. I worked in a bike shop and raced bikes for years and these are hit or miss depending on flavor and formulation. There's a lot of types.

[@SpartanKnowledge]

Hey, I just started intermittent fasting recently, I’m kinda eating some eggs in the breakfast and lunch is my final meal where I take some portion from the meal but after that I’m not eating for 12 hours.

[@sierraroselyn]

wow i couldn’t skip dinner but if it works for you that’s great! thanks for sharing :)

[@SpartanKnowledge]

Do you think I’ll be able to lose some BF% with this strategy....? If yes how much time would it take me to have a leaner bodyweight.

[@sierraroselyn]

it doesn’t matter what strategy you use! it all depends on whether you’re able to create a caloric deficit, and how long it will take you depends on the size of that caloric deficit

[@SpartanKnowledge]

Thank you so much, I’m sticking with my calorie deficit, hopefully it’s works.

[@rainbowstagbeetles]

I just gained a ed and bone issues but to each their own i guess

[@sierraroselyn]

Did you make sure your calories were in a healthy place overall, weren’t fasting too often, and weren’t using fasting as a way to compensate for overeating (all things I talked about in the video)? If you’re saying you had an ed, I’m assuming no. Please watch the entire video before jumping to conclusions.

[@ElizabethUkeh]

Except you're elderly, you were probably starving for prolonged periods at a time 😢 that's so different from Intermittent Fasting. It's not for everyone, some people aren't mentally capable and will develop ED. Hope you recover soon!

[@afrofaeries]

Im sorry but maybe take accountability and know that what you were doing clearly wasn’t fasting????

[@rosa7264]

"how i give advice to young girls on how to get eating disorders"

[@sierraroselyn]

It’s the exact opposite! You obviously didn’t watch the whole video or know anything about my story. If you have any actual evidence or specific reasons behind your statement, please elaborate so I can address them, or I’m just going to view your comment as harmful and irrelevant (and probably delete it).

[@afrofaeries]

I mean OMAD helped cure my year long binge eating disorder, but if you wanna start an argument because you’re miserable off the screen then sure

[@pauletteispassingiton943]

Very easy to loose when you are young….lol

[@sierraroselyn]

losing weight can be a little more challenging after menopause but still very possible!