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

smittieaj

If I start feeling that way plus a lot of cravings, and my regular food and amounts just don't seem to do it for me anymore, I take a day or three off. I still log my food but I go over. This has happened about every 6-8 weeks, I'd say. I don't make it an all out binge or anything, but I just quit restricting quite so much and take a break from working out too, sometimes. Usually when I get back on it, I'll drop a couple pounds right away, and I always return to my workouts stronger. It's mentally refreshing to me and proves something to myself, that I can eat a little too much once in awhile without returning to my old lifestyle or giving up on this altogether.

I like how in this case, taking a break was actually reinforcing healthy habits. Thank you for your perspective.

DavPul

I took a 3 month break after a year of dieting. Still had/have a ways to go, but counting and restricting had me feeling about the same as you. Working out really hard but never eating enough cals to recover was taking a toll and niggling injuries were starting to crop up. So I took a break from Thanksgiving to mid February.

The break was refreshing and I think what I need to finish this thing up. I gained back 12 pounds during the break (which I would have avoided if I ate maintenance, but screw maintainence) but those pounds are easily lost again. The toughest part was getting back into the swing of logging again. And saying no to food that I wanted.

I don't regret a thing. If I could do it over I'd opt for a shorter break, maybe Thanksgiving to New Years or so.

smittieaj

@SideSteel - Yes, the loss was 225 to 185 from November until this week. The symptoms haven't been too sever, so I haven't changed anything. But, I'm afraid they are getting stronger as I continue.

Your 2 week idea seems to follow the spirit of the previously mentioned article, btw. I can hardly imagine the comparative riches of all of those maintenance calories, too.

smittieaj

I took a 3 month break after a year of dieting. Still had/have a ways to go, but counting and restricting had me feeling about the same as you. Working out really hard but never eating enough cals to recover was taking a toll and niggling injuries were starting to crop up. So I took a break from Thanksgiving to mid February.

The break was refreshing and I think what I need to finish this thing up. I gained back 12 pounds during the break (which I would have avoided if I ate maintenance, but screw maintainence) but those pounds are easily lost again. The toughest part was getting back into the swing of logging again. And saying no to food that I wanted.

I don't regret a thing. If I could do it over I'd opt for a shorter break, maybe Thanksgiving to New Years or so.

I sympathize with your feelings about working out with too few calories to recover. Something always seems sore.... You picked the right time of the year for a break, too.

Mock_Turtle

I'm pretty much in the same boat as you. Have been averaging a 1k/day deficit for the past 20 weeks and held a basically linear 2 lb/wk weight loss for the first 4 months. This month the loss has been slower and it's getting harder to keep at this deficit, getting a bit disgruntled. I've started running longer distances and it's not really a great fit with a big deficit.

Since I have only 12-17 more lbs to lose I figure I'll keep the same plan perhaps up to the 26 week mark and then I will need to take a break as well.

PetulantOne

I take week long diet breaks regularly. I also just took about a month off. When I start getting crabby about the whole deal, I know it's time.

Hendrix7

I'm pretty much in the same boat as you. Have been averaging a 1k/day deficit for the past 20 weeks and held a basically linear 2 lb/wk weight loss for the first 4 months. This month the loss has been slower and it's getting harder to keep at this deficit, getting a bit disgruntled. I've started running longer distances and it's not really a great fit with a big deficit.

Since I have only 12-17 more lbs to lose I figure I'll keep the same plan perhaps up to the 26 week mark and then I will need to take a break as well.

1000 calorie per day deficit when you are only 12-17lbs from goal weight????!?

you really need to re-think that.

TavistockToad

with only 30lbs left to lose, your deficit should only be 500 cals at most - fuel your body, it will thank you for it!

smittieaj

with only 30lbs left to lose, your deficit should only be 500 cals at most - fuel your body, it will thank you for it!

Thanks for your advice. It seems that everyone is reaching a consensus, too. I'm pretty stubborn, but I am starting to reconsider this one because you all seem to know a thing or two about this. Having energy and continuing to lose weight would be great, I suppose, even if it is a bit slower.

TavistockToad

with only 30lbs left to lose, your deficit should only be 500 cals at most - fuel your body, it will thank you for it!

Thanks for your advice. It seems that everyone is reaching a consensus, too. I'm pretty stubborn, but I am starting to reconsider this one because you all seem to know a thing or two about this. Having energy and continuing to lose weight would be great, I suppose, even if it is a bit slower.

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!

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.