“There's something deeply transformative about subduing the flesh to nourish the soul and the body”

Fasting is deeply personal and whilst it’s a universal practice, each journey is unique.

The rare overlap in March 2025 of Lent and Ramadan highlights the profound role fasting plays across different faiths and cultures.

Fasting can feel like just another form of dieting but true fasting is an experience that transcends the physical, it’s a journey that can’t quite be defined, at least not by me.

I often wrestle with the distinction between the physical and spiritual aspects of fasting but whether for spiritual growth or physical discipline, the same powerful truth is the ability to master our own desires.

How should you fast?

Since fasting is going without, the possibilities are endless but I’ll stick to what I’ve personally tried. If you’re looking to make fasting a long-term or annual practice, sustainability is key. It’s important to find a method that fits your lifestyle rather than one that feels like a burden.

My first experience with fasting was a three-day juice cleanse. It was enjoyable, but the effort involved didn’t match the season of life I was in at the time. Had it been less work, it could easily have become a monthly weekend reset.

When can you fast?

If you're fasting for religious reasons, there are often prescribed times and a sense of community that when embraced fully can be a truly life-changing experience. Spiritual fasting isn’t just about abstaining from food, it’s about connection, reflection, and renewal.

The start of the year is a popular time for fasting and for the past five years, I’ve joined an online community for a sugar fast. That experience has become a foundation, shaping my  year as well as my approach to mindful eating and discipline. Beyond seasonal fasts, incorporating a weekly fasting day offers a break from constant meal planning, removes the dieting mindset and creates space for prayer and giving.

Of course, fasting isn’t limited to religious practices. Intermittent fasting has gained popularity, with common methods like 16:8 or 14:10 - though I prefer to think of it as a “food curfew,” simply setting a cut-off time for eating.

Regardless of the approach, fasting, when done with intention is a powerful tool for both body and soul.

What should/can/will you fast from?

The choice is unlimited but you can be specific and remove certain foods like sugar, bread, rice or alcohol for a fixed period of time. Many people fast in January, during Lent and during Ramadan or as part of communities to raise money for charity.
Another option is skipping some or all meals one day a week.

Let’s take a deeper look at a sugar fast, which is a great example. Many people go cold turkey, cutting out sugar overnight only to break the fast five days later. I’ve only ever done a sugar fast while praying, so for me, it’s been a supernatural experience. But if prayer isn’t part of your process, you probably know that quitting sugar abruptly isn’t realistic.

Instead, start by identifying your main sugar sources like juice, biscuits, ice cream, desserts etc and when you tend to consume these. Then, pick just one culprit and eliminate it for 10 days. After that, drop another, and then another.
By the end of 30 days, you’ll have significantly reduced your sugar intake without feeling overwhelmed.

Can fasting be used to lose or manage your weight?

Fasting has become increasingly popular for weight management and for good reason. It’s a sustainable practice ,when done consistently can lead to lasting results.

However, like any habit, it takes time to become a true lifestyle change. Realistically, fasting needs to be practiced over several months, even up to a year before it feels natural. While having a regular fasting routine is ideal, even a form of fasting every three months can be beneficial.

One challenge with fasting for weight loss is the "feasting mentality" that often follows. Our human nature resists restriction sometimes leading us to overcompensate once the fast is over. If you’re fasting from food for an extended period, it’s crucial to be mindful of how you nourish your body afterward. What you eat post-fast is just as important as the fast itself so always have a plan.

Another common pitfall is replacing one habit with another. I’ve personally swapped sugar for nuts without realising it, filling the space sugar left behind rather than addressing my cravings at the root.

True fasting isn’t just about what you remove; it’s about gaining awareness and making intentional and sustainable choices.

How will you feel?

Whatever you fast from, expect some level of withdrawal - both physical and mental. Your body and mind will resist the change, and some fasts will be harder than others. For me, fasting from complaining feels almost impossible! But I’ve come to see every attempt as a step on a lifelong journey rather than an all-or-nothing challenge.

Fasting is easiest when done in community. I’ve found it especially powerful as part of the boost2lose toolkit and doing it in a small WhatsApp group adds accountability, encouragement and support. When shared, the fasting experience becomes not just a personal challenge but a collective transformation.

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