The prominence of fasting in Scripture should lead every Christian to consider adopting the practice. While fasting is not commanded in the New Testament, Jesus fasted, and in his Sermon on the Mount he assumed that his followers would also fast and gave instructions for it. Yet many Christians have never fasted at all. In its simplest form, fasting is the voluntary withholding of food for a specific period of time. If you intend to fast but have never done so before, here are four spiritual and three practical guideposts to follow.

Spiritual Guideposts

1. Have a spiritual purpose.

While the health benefits of fasting are well documented, I’m specifically thinking about it as a spiritual discipline. Before you fast, you need to establish a God-centered, biblical purpose. Remember, you cannot manipulate God by fasting. Those who fast to twist God’s arm have missed the purpose of biblical fasting. Fasting will never obligate the Lord to do anything for you, and such a mentality smacks of works theology.

A biblical purpose to fast centers on your desire to seek the Lord in a special way. It is intensely personal. You intentionally give up eating in order to make more room in your heart for God. Fasting expresses a spiritual desire for something that is greater than the physical desire for food. For example, “I want the Lord to break this addiction more than I want to eat today,” or “I want my marriage to be healed and to love my spouse again.”

People often fast because their heart is burdened for someone else. David fasted and prayed for his child to be spared. Mordecai prayed for Esther who risked her life to intercede for her people. Believers in Antioch fasted and prayed for God’s direction in their church’s evangelistic outreach. As a result, Paul and Barnabas took their first missionary journey. Make sure your reason for fasting is one that pleases the Lord.

2. Couple fasting with prayer.

There’s a reason the two are connected in Scripture. The time you would normally use to consume food should be used to commune with God. And because it’s so personal, I would suggest you not tell anyone you’re fasting. Jesus taught that those who fast should not call attention to themselves. Just as he taught prayer should be “in secret,” he also taught fasting should be kept secret.

3. Determine a proper time.

Fasting should be planned. Check your calendar to make sure your fast won’t limit you socially. Obviously, don’t plan a fast that interferes with a vacation or a special celebration. Arrange your fast when it fits well into your schedule. Should circumstances lead you to fast suddenly, it’s okay to break it for a special occasion and then resume. Since fasting isn’t a biblical command, don’t make it legalistic.

4. Set the time of your fast.

There are many ways to fast, and there are different durations for fasting. You can fast for a day, a week, a month, and even up to three months. Intermittent fasting, which has become popular for health reasons, sets a window of time each day in which food can be enjoyed. For example, a person might limit eating to a four to six-hour window each day. However, when fasting as a spiritual discipline, determine the length before you begin. Perhaps the Lord will lay a certain time duration on your heart. My first major fast was for 21 days and I was seeking the Lord’s will about a major decision in my life.

Whether your fast is for one day or one month, record what the Lord shows you in His Word.

Practical Suggestions

1. Drink plenty of water.

Staying hydrated is important during a regular fast. Some people do “absolute fasts” which abstains from both food and drink. But if you do a standard fast, going without solid food, make sure you drink enough water. When fasting, 64 ounces of water daily is generally recommended. It will also help suppress appetite and keep your stomach from growling.

2. Maintain your schedule.

Staying busy will help take your mind off food. I have learned that hunger is not constant during fasting. It comes in waves. Getting a cup of tea or coffee can help when the urge is strong. I’ve even read that coffee can help assuage hunger. If you do an extended fast, hunger becomes less intense over time.

You also do not have to give up exercise while fasting. It has been proven that performance in resistance training and cardio are improved in times of fasting. Your body will always burn fat before muscle. The only change in your schedule should be using the time you would normally spend eating for prayer.

3. Keep a prayer journal.

It is vital that you maintain your daily devotional life. Fasting should never be a substitute for personal devotions. Rather, it is the thing that should fuel your fast. Whether your fast is for one day or one month, record what the Lord shows you in His Word. Write out your desire or burden in the form of a prayer. Note the ways you saw the Lord’s hand at work in your life.

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So, should you fast? Is there a burden on your heart? Is there a problem in your marriage, or at work? Are you facing a major decision? Or perhaps you just want to know God in a deeper more intimate way; then, by all means, plan your fast.