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

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  • smittieaj
    smittieaj Posts: 151 Member
    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
    TavistockToad Posts: 35,719 Member
    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
    smittieaj Posts: 151 Member
    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
    TavistockToad Posts: 35,719 Member

    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
    auddii Posts: 15,357 Member
    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.

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