I’ve been overweight for decades, but have lost 70+ lbs with intermittent fasting in the last year. I typically do OMAD, and added prolonged water-only fasts recently.
I do 3-7 day fasts monthly. I lose about a pound per day, after considering regain during refeeding. I take electrolytes on prolonged fasts, to prevent dehydration, low blood pressure, and dizziness when standing up. I do my regular workouts every day.
Feel free to fast until you 1) meet your fasting goal, or 2) feel uncomfortable and decide to eat. I almost always stop my fast before I make it to the end. There’s no shame, I just try again next time.
You’ll have better success as your body become more fat adapted. You’ll know this occurs once you can fast 24h and workout without feeling uncomfortable.
Good luck!