Dieting too hard/long? taking breaks/refeeding...

smittieaj

do you have any holidays coming up where you could take a proper break and have a week or so at maintenance with minimal exercise?

i went on holiday in february (all inclusive) and ate and drank to my hearts content, and it was just the break i needed, i started insanity about a week after i got back!

Unfortunately, I don't have any big breaks planned until May. I'm not sure exactly how or when I'll execute my break and/or deficit-reduction (can't believe I just used that term outside of politics, lol), but I agree that it would be nice to be free over vacation. I doubt that I'll be doing insanity though.... that looks INSANE!

TavistockToad

what does your exercise regime look like?

if you arent too keen on a full break (though i would reccomend it) then maybe start with a few days rest, and slowly up your cals.

when i was going from losing to maintaining i changed my goal from 1200 to 1450 and lost 2 lbs that week! and once i was at goal, i upped 100 cals per week till my weight was more or less stable. it seems like a lot of food initially, but i find that as long as i still make healthy choices 80% of the time, its nice to be able to fit a few treats in.

also, if you have the app, you can look at your weekly total instead of each day - i usually eat more on fridays and saturdays (eating out) so just try to balance out my cals over the week.

smittieaj

what does your exercise regime look like?

if you arent too keen on a full break (though i would reccomend it) then maybe start with a few days rest, and slowly up your cals.

when i was going from losing to maintaining i changed my goal from 1200 to 1450 and lost 2 lbs that week! and once i was at goal, i upped 100 cals per week till my weight was more or less stable. it seems like a lot of food initially, but i find that as long as i still make healthy choices 80% of the time, its nice to be able to fit a few treats in.

also, if you have the app, you can look at your weekly total instead of each day - i usually eat more on fridays and saturdays (eating out) so just try to balance out my cals over the week.

Here's my routine: I lift weights on Tuesdays, Thursdays, and Saturdays. I've been reading 'Starting Strength' by Mark Rippetoe, so I'm trying to use big movements and lift heavy. I also do cardio on Fridays, Saturdays, Sundays, and Wednesdays. Saturdays and Sundays tend to be 1-3 hours of moderate intensity on an elliptical, and Wednesdays and Fridays are usually more intense (intervals, Fartlek, etc...). I should also mention that I always eat back my calories. In fact, I'll even prepare for an extra hard workout by tossing some extra calories in my system before I begin.

TavistockToad

Here's my routine: I lift weights on Tuesdays, Thursdays, and Saturdays. I've been reading 'Starting Strength' by Mark Rippetoe, so I'm trying to use big movements and lift heavy. I also do cardio on Fridays, Saturdays, Sundays, and Wednesdays. Saturdays and Sundays tend to be 1-3 hours of moderate intensity on an elliptical, and Wednesdays and Fridays are usually more intense (intervals, Fartlek, etc...). I should also mention that I always eat back my calories. In fact, I'll even prepare for an extra hard workout by tossing some extra calories in my system before I begin.

thats a LOT of exercise!

rest your weary little body!

auddii

I agree with the two week diet break, and then when you "get back on the wagon" decrease your deficit maybe to one pound a week or so.