Back to fasting: growth hormone is increased during fasted states (both during sleep [6]and after a period of fasting). Combine this increased growth hormone secretion:[7], the decrease in insulin production (and thus increase in insulin sensitivity [8]), and you’re essentially priming your body for muscle growth and fat loss with intermittent fasting.

You’re consuming less food and thus spending less money. Rather than overeating to put on 1 pound of muscle and 4 pounds of fat in a week or two, you’re aiming to eat exactly enough to put on 1 pound of muscle without adding much fat on top of it. Yeah, it’s a delicate balance, but there’s far less swing involved. You are just slowly, steadily, and consistently building muscle and strength over many months.
Where diets can complicate life, intermittent fasting may simplify it. Where diets can be expensive, intermittent fasting can be free. Where diets can take time, fasting saves time. Where diets may be limited in their availability, fasting is available anywhere. And as discussed earlier, fasting is a potentially powerful method for lowering insulin and decreasing body weight.

Basically, the effect of exercise on our weight is overrated. That’s why it’s only number 15 on this list. There are other things you may need to take care of first. It’s not a good idea to eat unhealthy processed food, drink sugar water (so-called “sports drinks”) or be on medications which can force you to exercise for hours daily just to compensate. Metaphorically that’s like digging a hole, into which you put your ladder, on which you stand and paint the basement-level windows of your house.
Obviously, it’s still possible to lose weight on any diet – just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: hunger. Most people don’t like to “just eat less”, as it may result in having to go hungry forever. Sooner or later, a normal person will likely give up and eat, hence the prevalence of “yo-yo dieting”. While it should be possible to lose weight on any diet, some appear to make it easier and some to make it much harder.