Losing weight can feel like an endless battle, especially when traditional diets leave you feeling deprived, exhausted, and stuck in a cycle of yo-yo weight loss. That’s why I turned to Interval Weight Loss (IWL)—a structured yet flexible approach that helped me shed 20 pounds without extreme restrictions or burnout.
In this post, I’ll share my personal journey, the science behind IWL, and the exact strategies that worked for me. If you’re tired of fad diets and looking for a sustainable way to lose weight, this might be the solution you’ve been searching for.
What is Interval Weight Loss?
Interval Weight Loss is a method that alternates between fat-loss phases and maintenance phases, allowing your body and mind to adapt without constant deprivation. Unlike crash diets that force rapid weight loss (and often lead to quick regain), IWL focuses on steady progress while preventing metabolic slowdown.
How It Works:
Fat-Loss Phase (2-4 weeks): Calorie deficit, structured workouts, and mindful eating.
Maintenance Phase (2-4 weeks): Slightly higher calories to reset metabolism, reduce stress, and maintain muscle.
This cycling approach prevents plateaus, keeps motivation high, and makes weight loss more sustainable.
My 20-Pound Weight Loss Journey
Starting Point: Frustration & Failed Diets
Before discovering IWL, I tried everything—keto, intermittent fasting, extreme cardio—only to lose a few pounds and gain them right back. I was exhausted, hungry, and demotivated.
Then, I stumbled upon Dr. Nick Fuller’s Interval Weight Loss method and decided to give it a shot.
Phase 1: The First Fat-Loss Interval (4 Weeks)
Nutrition: I followed a moderate calorie deficit (300-500 calories below maintenance) with balanced macros (40% protein, 30% carbs, 30% fats).
Workouts: Strength training 3x/week and walking 10,000 steps/day.
Result: Lost 8 pounds (mostly water weight and some fat).
Phase 2: Maintenance Interval (3 Weeks)
Nutrition: Increased calories to maintenance level (no deficit).
Workouts: Kept strength training but reduced cardio slightly.
Result: Weight loss recipes stabilized—no gain, no loss—but I felt stronger and more energetic.
Phase 3: Second Fat-Loss Interval (4 Weeks)
Nutrition: Slightly adjusted macros (more protein, fewer refined carbs).
Workouts: Added HIIT 2x/week for extra fat burn.
Result: Lost 6 more pounds—this time, mostly fat!
Phase 4: Final Maintenance & Long-Term Habits
By this point, I had lost 14 pounds and felt amazing. I repeated one more fat-loss phase and dropped the final 6 pounds, reaching my 20-pound weight loss goal in 4 months.
Key Lessons That Made the Difference
1. No Extreme Restrictions = No Binge Cycles
Unlike keto or crash diets, IWL allowed me to eat carbs, enjoy treats in moderation, and still lose weight. This prevented the binge-restrict cycle.
2. Maintenance Phases Saved My Metabolism
Most diets slow metabolism, but taking breaks at maintenance calories kept my body burning fat efficiently.
3. Strength Training Was a Game-Changer
Lifting weights preserved muscle, so most of my weight loss came from fat—not muscle loss.
4. Mindset Shift: Slow & Steady Wins
Instead of rushing, I embraced gradual progress, which made the results last.
How You Can Start Interval Weight Loss
Step 1: Calculate Your Calories
Find your maintenance calories (use an online TDEE calculator).
For fat loss, subtract 300-500 calories.
Step 2: Plan Your Intervals
Fat-Loss Phase: 2-4 weeks in a deficit.
Maintenance Phase: 2-4 weeks at maintenance calories.
Step 3: Focus on Nutrition & Movement
Eat whole foods (lean protein, veggies, healthy fats, complex carbs).
Lift weights 3x/week + daily movement (walking, cycling, etc.).
Step 4: Track & Adjust
Weigh yourself weekly but focus on measurements and progress photos.
If progress stalls, adjust calories or activity levels slightly.
Final Thoughts: Why Interval Weight Loss Works
Losing 20 pounds with IWL wasn’t just about the number on the scale—it was about building sustainable habits, keeping my metabolism strong, and finally breaking free from diet culture.
