Taking a break?
alizesmom
Posts: 219 Member
Did you ever consider this? I've been working on weight loss through diet and exercise since Christmas of 2014 and feel the need to relax a bit. I'm thinking of eating maintenance for my current weight and easing off on the exercise for a month. I'll continue to weigh daily. Is this a bad idea?
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Replies
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Love the idea! Yes! But you've got to come back
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i essentially ate at maintenance from october though xmas.
it was niiiice lol0 -
Yep. First semester of college i ate maintenance calories. And now I'm back to losing. I will admit I got a little spoiled so being back on the diet makes me yearn to get back into maintenance land even more. Just be careful to make sure you don't gain. Weigh yourself and track.0
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Great idea @alizesmom. A rest can be very good. I often ramp down my exercise so I don't burn out.
If you are good at eyeballing portions, you could also not count. Just weigh the odd thing.
Cheers, h.0 -
Great article here that explains what it is and how to do it right: bodyrecomposition.com/fat-loss/the-full-diet-break.html/0
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I took a break from logging from October to December because I had some extremely stressful things going on in my life and I just needed to step back. That doesn't mean I totally gave up and started eating whatever I wanted. I was still mindful of my food choices and exercised, though not as often. I gained 3 pounds, but all of them during Christmas! And they came off right away. So basically maintained. I started logging again because I wanted to refocus and lose the last ten pounds. If you're feeling burnt out I don't think a logging break is a bad idea.0
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Anytime I took a break from logging for more than a couple of weeks I either maintained or gained weight.
I got tired of logging, at times I felt like not logging accurately (actually cheating) so I thought, what's the point?
I took break between august and November, and viola, I gained back 10 lbs (of the 33 lost). Wasn't a good idea for me.
Make sure you keep logging at a maintenance level. Don't stop logging lol. Just don't 0 -
Don't stop the exercising, imho. Your exercising should be for health, so maintenance there means continuing to exercise, lol. I don't know how much you do, so cutting back some would make sense on a break if you plan to do that in maintenance.0
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Yep. First semester of college i ate maintenance calories. And now I'm back to losing. I will admit I got a little spoiled so being back on the diet makes me yearn to get back into maintenance land even more. Just be careful to make sure you don't gain. Weigh yourself and track.
Yep! Taking a break doesn't mean slipping back into old habits 0 -
I didn't just consider taking a break ... I've done it four times so far.
I started here in Feb 2015 and stuck to my diet like glue for 4 months. In that time I dropped 15 kg which was my original goal. I thought I might stop there, and my husband and I were taking a trip to Canada, so I took a 1-month diet break.
My plan was to eat everything in sight ... ALL the food.
I discovered I couldn't eat as much as I wanted or what I wanted ... I just didn't have the taste for it anymore. I did eat some stuff, but the plan to really pack it in didn't work. Plus I exercised my butt off ... we cycled, we hiked, we even went sea kayaking!
When I returned, I had gained 2 kg, but lost that in about 2 weeks and went on to lose another 11 kg.
In November, I took a couple weekend diet breaks, after dropping a total of 26 kg. I'm sort of debating where my maintenance level should be, and I'm getting down to the bottom end of my normal BMI scale, so I'm not as concerned about losing too much more.
Then just before Christmas I went onto another diet break, and haven't come off it yet. I'm sort of toying with the idea of coming off and resuming the diet around the middle of next week. But there's still so much good food around .........
Oh, and I've increased the amount of exercise I'm doing.0 -
I'm really interested if you guys can give information on the benefits of diet breaks and is there a "best" time to take one? Like after 4 months, 6 months, a year? I don't know if there is information out there but I'm really curious on if this is something that I should consider or just keep plowing along.0
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I'm really interested if you guys can give information on the benefits of diet breaks and is there a "best" time to take one? Like after 4 months, 6 months, a year? I don't know if there is information out there but I'm really curious on if this is something that I should consider or just keep plowing along.
Why not just try it? Eat at your maintenance level for two weeks but continue to log.
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queenliz99 wrote: »I'm really interested if you guys can give information on the benefits of diet breaks and is there a "best" time to take one? Like after 4 months, 6 months, a year? I don't know if there is information out there but I'm really curious on if this is something that I should consider or just keep plowing along.
Why not just try it? Eat at your maintenance level for two weeks but continue to log.
I'm a little obsessive...that's two weeks of not losing weight. I'm willing to do it but only if I think it makes more sense than just continuing what I'm doing.0 -
queenliz99 wrote: »I'm really interested if you guys can give information on the benefits of diet breaks and is there a "best" time to take one? Like after 4 months, 6 months, a year? I don't know if there is information out there but I'm really curious on if this is something that I should consider or just keep plowing along.
Why not just try it? Eat at your maintenance level for two weeks but continue to log.
I'm a little obsessive...that's two weeks of not losing weight. I'm willing to do it but only if I think it makes more sense than just continuing what I'm doing.
Think about it this way. When you reach your goal weight, won't you be eating at maintenance? 2 weeks here or the rest of your life there. What difference will two weeks be?0 -
cafeaulait7 wrote: »Don't stop the exercising, imho. Your exercising should be for health, so maintenance there means continuing to exercise, lol. I don't know how much you do, so cutting back some would make sense on a break if you plan to do that in maintenance.
I second this.
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I do this every 10-16 weeks for a week or 2. I eat at maintenance, do different exercise than I usually do (like I'll treat myself to hot yoga and/or swimming, or go to the trampoline park, stuff like that). I find that since starting to do that, I'm happier and healthier. Losing weight and training is hard. Sometimes your body just needs a chance to catch up to all those changes.0
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I saw an article from bodyrecomposition about the physiological benefits of taking a break but I was concerned that, since I don't know much about this topic, I might fall for woo. Are there physiological benefits or are the benefits primarily psychological? If they are psychological, I'll likely wait a bit before trying to take one simply because I don't feel like I need it yet--still going strong, don't feel overly hungry, my mind is still fully engaged in my goals, etc....I've been in a deficit since September.0
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Yep. I did.. 1200 calories 90 days. Then took a break for 20 days. Some days I would log and others ate as I pleased. Gained 4 pounds and have lost it within a week. I plan on another 90 days then another break. I take vacations nearly every 90-120 days as I have family 1000 miles away. Im in no hurry to lose. Lost 18 pounds in 90 days. I have another 18 pounds to go!
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I did it (went on vacation and had to eat out for every meal) and it boosted my appetite and I was never able to lose more after (granted, I only want to lose 5 more pounds). I hear it's not that common but yeah, I really wish I hadn't gone on that vacation! That was 1.5 year ago...
That being said, if you want to do it, I wouldn't eat more than maintenance calories for your goal weight... it's a lifestyle change, and you're not doing yourself any favors by getting used to eating too much again.0 -
Diet breaks come in many different guises and happen for a number of reasons.
Illness, vacation, diet fatigue, stress, and more, are all valid reasons to take a break.
Choosing how you shape that break is individual, and it is important to choose the way that suits you at that particular time.
My thoughts......
Illness,
My exercise routine virtually or totally stops. Defitnately no germ spreading at the gym or in classes, but some light exercises at home if I am well enough, or a light walk.
I go immediately to maintenance calories, you need the fuel to repair the body, and log.
Vacation,
I did try doing formal exercise on vacation, but found I was active enough without it, so gave up. It depends on what and where your vacation is, but carrying on even an abreiviated routine can be beneficial if the vacationinvolves a lot of sitting around. ie: a road trip.
Tracking calories can be difficult, do it when you can, but accept that maintenance will give you room to enjoy new foods. I am always aware of portion sizes and try to keep to the same portions even if I am eating more calorie dense food and dont have tho oppertunity to log. I generally gain 0-2 lb on a 2 week cruise.
Don't forget you often gain water on vacation it can take a week to drop off.
Diet fatigue.
If I exercise more than an hour a day 6 days a week, I burn out in about 3 month. A month at 3 times a week, eating back the lessened burn, gets me back and enthusiastic.
When you get to feeling just tired all the time, and can't live your daily life because you are tired from all the exercise, pull back and re-evaluate.
Same with food. Sometimes we need a break both mentally and physically from the rigours of keeping to a tight calorie buget and constantly logging.
Moving to maintenance can alleviate the stress.
Eating at maintenance for a few weeks logging and weighing, yourself and your food, is the most guaranteed way to stay on track, but sometimes that only gives you the physical relief; not mental.
If you are able to eyeball portions, and recognise when you are full, it is possible to just wing it for a few weeks using your bathroom scale as your guide. This is usually easier, more possible, if you have logged for a long time and eat a regular, but varied diet.
A good half way between the two above is to take a break from logging, but weigh your food for your meals, and yourself daily. This gives you the control of knowing how much you eat but takes away the stress of logging.
( I am 100g protien, 100g carb, and all the veg I want for dinner with 8g dressing or butter, for dinner)
These are my tried and true observations from losing for a year and maintaining for 6. I wing it most if the time now just by observing my weight, but will come back and log if I feel I need to.
Cheers, h.0 -
don't eat maintenance for your current weight, eat maintenance for your desired weight. This is how you'll have to eat eventually (if you don't want to get overweight again), so may as well get used to it now.0
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your plan sounds sensible & level headed to me.
you mentioned "relaxing a bit" (instead of eating everything in sight)
"easing off on exercising" (instead of stopping all together).
I just want to HUG you for your comment
"I'LL CONTINUE TO WEIGH DAILY"
there you go! you're aware of where you stand & your daily choices, what ever they may be. (and not putting your head in the sand)
wish you all the best ! you'll do just fine
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@hamlet1222 eating at goal weight calories for a maintenance break could leave some eating less than what they eat in a deficit.
100 lb to lose at 1lbs a week to get to 105lbs gives you more calories at that stage than you would get when you reach your goal.
A good approach if you are close to goal, but otherwise it could backfire.
Cheers, h.0 -
queenliz99 wrote: »I'm really interested if you guys can give information on the benefits of diet breaks and is there a "best" time to take one? Like after 4 months, 6 months, a year? I don't know if there is information out there but I'm really curious on if this is something that I should consider or just keep plowing along.
Why not just try it? Eat at your maintenance level for two weeks but continue to log.
I'm a little obsessive...that's two weeks of not losing weight. I'm willing to do it but only if I think it makes more sense than just continuing what I'm doing.
If you don't feel the need for a break, then there's really no point in taking one. If what you're doing is healthy and working and you feel ok, then a break really isn't necessary.0 -
Marianna93637 wrote: »Anytime I took a break from logging for more than a couple of weeks I either maintained or gained weight.
I got tired of logging, at times I felt like not logging accurately (actually cheating) so I thought, what's the point?
I took break between august and November, and viola, I gained back 10 lbs (of the 33 lost). Wasn't a good idea for me.
Make sure you keep logging at a maintenance level. Don't stop logging lol. Just don't
That statement is relative and it doesn’t apply to everybody. Sorry that you gained back some of the weight and I wish you the best getting back to your normal.
I closed my account in 2014 for 6 months. Being in maintenance for almost 4 years, I was tired of logging my food and of being too attached to this website. I didn't log but I kept weighting my food and watching portions, and of course I kept up with my exercise routine. I survived the 2014 holidays plus two adjustments in my thyroid medication while keeping the weight +/- the two lbs that I allow to myself.
There are many people in MFP that do not log anymore in a consistent way and they are doing fine. If people watch what they eat and keep an eye on portions they will do fine too. Exercise will also help to dwarf any unwanted increase of calories consumption.
It seems to me that the people that gain back the weight that they lost are those than didn’t learn much about their “journey” (I don’t like that word much). Binges, lack of control, big portions, eating out too much and too often, and lack of exercise will set people back big time. I think that people love food too much and that clouds their judgment. We need to eat to live, not the other way around. That is my opinion and I understand and respect that not everybody will or has to agree with it.
OP: This is what I did before deleting my account (not that you want to do that).
1) I printed several nice looking diaries for breakfast, lunch and dinners as a sample of what I should eat to keep within my calories and macros goals.
2) I printed several of my recipes so I could make them again and stay within my calories
3) I weighted all my food even if I didn’t log it. Four to five ounces of chicken, fish, meat, etc. and I read and followed the portions sizes in grams written in the packages or cans.
4) I kept exercising (moderate cardio and strength training plus fitness classes), and that gave me a buffer just in case I had gone over my calories.
5) I didn’t change my eating habits.
@alizesmom :You can do it too. Good luck.
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Thanks for all of this guys! I think I'm not ready to take a break as I don't really feel any psychological fatigue or need (yet). I read stuff saying that taking a diet break would restore leptin and metabolism and blah blah blah and people were saying they took a diet break and lost a bunch of weight as soon as they started dieting again (like more than usual). It sounded like woo but I wanted to explore it just to be sure.0
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Um. Yes. Diet breaks are suggested. You really shouldn't be in a deficit for that long.0
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arditarose wrote: »Um. Yes. Diet breaks are suggested. You really shouldn't be in a deficit for that long.
Why? (please read that with the curious tone intended and not the moody attitude that it sounds like
) 0 -
arditarose wrote: »Um. Yes. Diet breaks are suggested. You really shouldn't be in a deficit for that long.
Why? (please read that with the curious tone intended and not the moody attitude that it sounds like )
lol I got you.
Physically and mentally a break does you wonders if you have a lot to lose and will be taking quite a time to do it. I think someone posted the Lycle McDonald article already. Here is a video by an MFP member that encouraged me to take a diet break.
https://www.youtube.com/watch?v=r0jqAXpjCV0
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Sidesteel wrote a blog awhile back about how to decide if you're ready for a diet break: http://www.myfitnesspal.com/blog/SideSteel/view/putting-the-diet-break-into-practice-7513850
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