Is it time for a break from weight loss?
amandabub318
Posts: 6 Member
Question - I have been on a weight loss journey since January 2017 and have thus far lost 58 lbs. I am 5'4", starting weight of 233 lbs, current weight 175. In the last two months, my very consistent weight loss has slowed. My motivation is starting to drift. My question is, should I shift my focus from weight loss to weight maintenance and give myself a break? I don't wish to quit, but I am afraid the much slower weight loss will become discouraging. If I do shift to maintenance, is there any recommendation on how long to give myself before returning to weight loss mode? Any advice would be appreciated. Thanks!
4
Replies
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Why not try adding 100 calories to your day for the next month and see what happens? It may be that just upping your intake that little bit would be enough to reset your expectations.
Give it a month and reassess. See how you feel as your rate of loss slows. Be proud of what you have achieved so far!
Then you can look ahead and see if you want to dig deeper and lose more, or stick to a bit more calories over Thanksgiving and Xmas and try again in the new year.5 -
Have you tried to readjust your macros? Smaller people use less calories usually.2
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Yep, I'd recommend a full diet break. Have a read of this for the how to
https://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html/12 -
In my experience, I’d continue measuring and logging. For me, when I wasn’t doing that, I would conveniently ‘forget’ what I’d eaten and consequently overeat. And gain again.
You’ve done so well that it would be a shame to redevelop bad habits.
Maybe maintenance for a while?
Good luck with whatever you choose to do!4 -
Nony_Mouse wrote: »Yep, I'd recommend a full diet break. Have a read of this for the how to
https://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html/
Agreed!1 -
At what point would you all recommend a break from dieting0
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rickiimarieee wrote: »At what point would you all recommend a break from dieting
Read the article above. I'd suggest a break every 6-12 weeks, depending on how lean you are.1 -
I'm your twin in weight loss, started in january this year, same height, starting weight
235 pounds down approx 60 pounds, I'm just finished a six week break, pretty much maintained in that time. Kept tracking mostly, kept exercising except when I was sick. You can do this, just remember that you can have a bit extra but you still need to maintain most of the things you've already been doing.1 -
rickiimarieee wrote: »At what point would you all recommend a break from dieting
Agree with Jemhh, 6-12 weeks. In a podcast interview with Lyle McDonald that I listened to the other day, he said that women probably need to have a shorter timeframe than men, and more frequently the leaner you are. I'm on one at the moment, finishing tomorrow, after six weeks at a deficit to get my winter insulation off (I live in the southern hemisphere). When I go back to deficit I'll be doing 350 weekdays and weekends at maintenance (so equivalent of 250 per day), which will hopefully keep hormones in check for the remaining 3-4 lb that I need to lose.4 -
im 2.5 years into a weight loss journey where i consistently worked to lose weight. I had to take two weeks off from the incessant workouts ( needed to work more during that period) anyways can i tell u that those 2 gym free weeks cured my anxiety and compulsive behavior. since then i no longer go to the gym 6 days a week. i go maybe twice.. walk my dog. watch what i eat and most importantly live!!!7
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I had a diet break after 7 months of restricting calories
It was hard at first (I kept wanting to eat deliberately low amounts that stay in my calories) but for the second week I found it much easier and really enjoyed it.
My weight shot up (I'd imagine lots of extra water weight) but I found losing again afterwards much easier, both in terms of how quickly the weight came off and in terms of how well I complied with my diet.
I'm tempted to take another one in a couple of weeks, I'm getting close to goal and finding it a struggle to keep going so maintenance for a while will be helpful.
I say go for the diet break!5 -
I think that diet should be a lifestyle not a thing you do once and awhile to loose weight, you need to eat healthy and in the right amounts everyday forever, that's how you loose weight or maintain weight the only difference is you take away calories and increase exercise to loose weight or you stay on the same calories and exercise moderately to maintain weight. The foods you eat should always be healthy and size appropriate. So as for a " diet break" no don't go off your diet unless its not one you like in which case I suggest you research meals you like that you can eat to stay in your calorie and health range and switch to that forever. I expect to be eating the way I am now until the day I die . I don't even know what a diet break would mean? Eating oreos and McDonalds or just eating as much food as you want and not thinking about the nutrition of it ? Either way that's a bad mentality to have. Always be aware of your meals ,making sure they're whole meals,healthy,clean and don't overeat. Simple15
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Yes, you may gain a little initially in a diet break. Don't panic. It's glycogen replenishment and extra food in your digestive system and will level off. Some people even find they lose a bit of weight during their diet break (link talks about this a little). I possibly have, but it's currently being masked by hormonal water weight, so I won't know for sure until early next week.3
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Have you recalculated your calories lately? As much weight as you've lost, your BMR has dropped significantly and you probably require 200-300 calories less than you did when you started. Use the BMR calculator on MFP with your starting and your ending weights. Times that by your activity level and find the difference. If you are already at a low level like 1200 calories, the level won't drop but how many pounds you can lose per week will. If you decide to take a break and go into maintenance mode, be sure to continue logging and weighing. When I took a break, I quit logging and put 30 lbs back on.2
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I don't recommend a diet break, because your diet is just what you eat, but whatever you decide, keep in mind that as you lose weight, your weight loss will slow down no matter what you do.5
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kommodevaran wrote: »I don't recommend a diet break, because your diet is just what you eat, but whatever you decide, keep in mind that as you lose weight, your weight loss will slow down no matter what you do.
'diet break' usually just refers to eating at maintenance as opposed to a deficit.12 -
TavistockToad wrote: »kommodevaran wrote: »I don't recommend a diet break, because your diet is just what you eat, but whatever you decide, keep in mind that as you lose weight, your weight loss will slow down no matter what you do.
'diet break' usually just refers to eating at maintenance as opposed to a deficit.
I know that. I think I wanted to say that a weightloss diet is not supposed to be so hard that you need a break from it. If it is that hard, maintenance is going to be 100 times harder. Set a good calorie goal, and adjust expectations.7 -
kommodevaran wrote: »TavistockToad wrote: »kommodevaran wrote: »I don't recommend a diet break, because your diet is just what you eat, but whatever you decide, keep in mind that as you lose weight, your weight loss will slow down no matter what you do.
'diet break' usually just refers to eating at maintenance as opposed to a deficit.
I know that. I think I wanted to say that a weightloss diet is not supposed to be so hard that you need a break from it. If it is that hard, maintenance is going to be 100 times harder. Set a good calorie goal, and adjust expectations.
i have to have a break every few weeks, for no other reason than i am a 'normal' healthy weight so holding a deficit when you are already lean is difficult. doesn't mean there is anything wrong with my diet or i am not doing it right.8 -
kommodevaran wrote: »TavistockToad wrote: »kommodevaran wrote: »I don't recommend a diet break, because your diet is just what you eat, but whatever you decide, keep in mind that as you lose weight, your weight loss will slow down no matter what you do.
'diet break' usually just refers to eating at maintenance as opposed to a deficit.
I know that. I think I wanted to say that a weightloss diet is not supposed to be so hard that you need a break from it. If it is that hard, maintenance is going to be 100 times harder. Set a good calorie goal, and adjust expectations.
It's not just about it being hard psychologically though. There are solid physiological reasons why taking breaks from eating at a deficit from time to time is a good idea. And it can also be quite good practice for maintenance.7 -
Chewypraline wrote: »I think that diet should be a lifestyle not a thing you do once and awhile to loose weight, you need to eat healthy and in the right amounts everyday forever, that's how you loose weight or maintain weight the only difference is you take away calories and increase exercise to loose weight or you stay on the same calories and exercise moderately to maintain weight. The foods you eat should always be healthy and size appropriate. So as for a " diet break" no don't go off your diet unless its not one you like in which case I suggest you research meals you like that you can eat to stay in your calorie and health range and switch to that forever. I expect to be eating the way I am now until the day I die . I don't even know what a diet break would mean? Eating oreos and McDonalds or just eating as much food as you want and not thinking about the nutrition of it ? Either way that's a bad mentality to have. Always be aware of your meals ,making sure they're whole meals,healthy,clean and don't overeat. Simple
@Chewypraline
It means having a break from being in a calorie deficit - it doesn't mean changing the foods you eat now or intend eating for life. Just a period of weeks eating at maintenance, just a pause and not an excuse to splurge. It could be seen as a very good practice for maintenance when you get to goal weight too.
It helps reset and reinvigorate yourself both physically and mentally.
OP - it seems a perfect way to address these issues...
Much better to take a positive and controlled response rather than risk falling off the wagon.In the last two months, my very consistent weight loss has slowed. My motivation is starting to drift8 -
Chewypraline wrote: »I think that diet should be a lifestyle not a thing you do once and awhile to loose weight, you need to eat healthy and in the right amounts everyday forever, that's how you loose weight or maintain weight the only difference is you take away calories and increase exercise to loose weight or you stay on the same calories and exercise moderately to maintain weight. The foods you eat should always be healthy and size appropriate. So as for a " diet break" no don't go off your diet unless its not one you like in which case I suggest you research meals you like that you can eat to stay in your calorie and health range and switch to that forever. I expect to be eating the way I am now until the day I die . I don't even know what a diet break would mean? Eating oreos and McDonalds or just eating as much food as you want and not thinking about the nutrition of it ? Either way that's a bad mentality to have. Always be aware of your meals ,making sure they're whole meals,healthy,clean and don't overeat. Simple
@Chewypraline
It means having a break from being in a calorie deficit - it doesn't mean changing the foods you eat now or intend eating for life. Just a period of weeks eating at maintenance, just a pause and not an excuse to splurge. It could be seen as a very good practice for maintenance when you get to goal weight too.
It helps reset and reinvigorate yourself both physically and mentally.
OP - it seems a perfect way to address these issues...
Much better to take a positive and controlled response rather than risk falling off the wagon.In the last two months, my very consistent weight loss has slowed. My motivation is starting to drift
Yes, entirely different to just going off track and eating whatever for awhile. That's a disastrous idea! As I said above, I'm on a diet break myself atm, all I've done is add a few extra things in to up my calorie intake to maintenance level. My baseline meals are essentially unchanged, and I've still logged everything. And I have very much thought about the nutrition of it.4 -
WE NEVER EVER QUIT!, its a ongoing, FOR LIFE THING! GIDDY UP!5
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Nony_Mouse wrote: »Chewypraline wrote: »I think that diet should be a lifestyle not a thing you do once and awhile to loose weight, you need to eat healthy and in the right amounts everyday forever, that's how you loose weight or maintain weight the only difference is you take away calories and increase exercise to loose weight or you stay on the same calories and exercise moderately to maintain weight. The foods you eat should always be healthy and size appropriate. So as for a " diet break" no don't go off your diet unless its not one you like in which case I suggest you research meals you like that you can eat to stay in your calorie and health range and switch to that forever. I expect to be eating the way I am now until the day I die . I don't even know what a diet break would mean? Eating oreos and McDonalds or just eating as much food as you want and not thinking about the nutrition of it ? Either way that's a bad mentality to have. Always be aware of your meals ,making sure they're whole meals,healthy,clean and don't overeat. Simple
@Chewypraline
It means having a break from being in a calorie deficit - it doesn't mean changing the foods you eat now or intend eating for life. Just a period of weeks eating at maintenance, just a pause and not an excuse to splurge. It could be seen as a very good practice for maintenance when you get to goal weight too.
It helps reset and reinvigorate yourself both physically and mentally.
OP - it seems a perfect way to address these issues...
Much better to take a positive and controlled response rather than risk falling off the wagon.In the last two months, my very consistent weight loss has slowed. My motivation is starting to drift
Yes, entirely different to just going off track and eating whatever for awhile. That's a disastrous idea! As I said above, I'm on a diet break myself atm, all I've done is add a few extra things in to up my calorie intake to maintenance level. My baseline meals are essentially unchanged, and I've still logged everything. And I have very much thought about the nutrition of it.
i often think its as much mental as physical as I straight away feel better with 200 extra cals!
i don't go all the way up to maintenance, i go from net 1600 to net 1800 and maintenance is net 1900. saving that for Christmas week :laugh:3 -
Because no progress is better than slow progress? I'm not seeing the logic here. Keep going until you're happy with where you're at.6
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Because no progress is better than slow progress? I'm not seeing the logic here. Keep going until you're happy with where you're at.
Did you bother to read the link I provided up thread @wolfer ? If you can't understand the logic, then I'm guessing not. Again, there are very solid physiological reasons why periodic breaks from eating at a deficit are a damn good idea.6 -
TavistockToad wrote: »Nony_Mouse wrote: »Chewypraline wrote: »I think that diet should be a lifestyle not a thing you do once and awhile to loose weight, you need to eat healthy and in the right amounts everyday forever, that's how you loose weight or maintain weight the only difference is you take away calories and increase exercise to loose weight or you stay on the same calories and exercise moderately to maintain weight. The foods you eat should always be healthy and size appropriate. So as for a " diet break" no don't go off your diet unless its not one you like in which case I suggest you research meals you like that you can eat to stay in your calorie and health range and switch to that forever. I expect to be eating the way I am now until the day I die . I don't even know what a diet break would mean? Eating oreos and McDonalds or just eating as much food as you want and not thinking about the nutrition of it ? Either way that's a bad mentality to have. Always be aware of your meals ,making sure they're whole meals,healthy,clean and don't overeat. Simple
@Chewypraline
It means having a break from being in a calorie deficit - it doesn't mean changing the foods you eat now or intend eating for life. Just a period of weeks eating at maintenance, just a pause and not an excuse to splurge. It could be seen as a very good practice for maintenance when you get to goal weight too.
It helps reset and reinvigorate yourself both physically and mentally.
OP - it seems a perfect way to address these issues...
Much better to take a positive and controlled response rather than risk falling off the wagon.In the last two months, my very consistent weight loss has slowed. My motivation is starting to drift
Yes, entirely different to just going off track and eating whatever for awhile. That's a disastrous idea! As I said above, I'm on a diet break myself atm, all I've done is add a few extra things in to up my calorie intake to maintenance level. My baseline meals are essentially unchanged, and I've still logged everything. And I have very much thought about the nutrition of it.
i often think its as much mental as physical as I straight away feel better with 200 extra cals!
i don't go all the way up to maintenance, i go from net 1600 to net 1800 and maintenance is net 1900. saving that for Christmas week :laugh:
I'm just enjoying my double sized chocolate peanut butter protein shakes!! And I should be back at maintenance for reals in the not too distant future (unless I do something crazy like decide to drop a bit more before recomping, but I'm thinking not...).
It's funny, cos it's not like I haven't maintained before, but this is the first proper, logged, intentional by the book 'diet break' that I've actually done. It's been interesting!3 -
Nony_Mouse wrote: »Yep, I'd recommend a full diet break. Have a read of this for the how to
https://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html/
Cheers, going to try this myself, have family history of thyroid issues so could be linked to my slow down.3 -
I restricted my calories for six month and was totally fed up, hangry and frustrated at the end of six months so I chose a very cautious change. I figured the maintenance level of calories for my goal weight. This was a very small deficit at my current weight - but still a deficit. Since I want to remain at my goal weight when I get there, and will be eating that amount to do so, I chose that as my ‘diet break’ target. Everything else (exercise, nutrition, sleep) fitness wise remained the same.
It was a good month long break, ( and I did lose about a pound that month) and as of the beginning of October I’m back to calorie restriction. (And feeling much better about taking off the next 25 pounds)
Just an example of a diet break that worked.13 -
I Just finished a diet break, eating at maintenance. Honestly, it's probably one of the smartest things I've tried! I feel so good and motivated! I'm one of those people on my fourth weight loss journey. I always hit a point where eating at a deficit becomes exhausting and I become anxious and food obsessed. I don't want to go through again, so, as soon as I started struggling, I decided to eat at maintenance for 2 weeks. I recognized that it would slow my progress but that's much better than being miserable and falling off the wagon. Like someone else said, I didn't really change what I eat, I just got to eat more for a while. I actually ended the break early because I felt so GOOD and raring to go!
The scale did go up 3 pounds during the break but today, after one day back at a deficit, the 3 pounds are gone. I don't think people are understanding that it's maintenance, not overeating.
Also, for those saying you shouldn't feel deprived at a deficit, I envy you!! I'm quite big and therefore logically can handle a bit larger of a deficit, but even a 500 calorie a day deficit is hard for me. I'm not gong to judge myself for finding it difficult to eat at a deficit long - term. I'm going to keep trying to figure out a way and a diet break helped tremendously! I feel so much better physically and mentally and plan on taking as many breaks as I need to keep going and not regain.15 -
Nony_Mouse wrote: »Because no progress is better than slow progress? I'm not seeing the logic here. Keep going until you're happy with where you're at.
Did you bother to read the link I provided up thread @wolfer ? If you can't understand the logic, then I'm guessing not. Again, there are very solid physiological reasons why periodic breaks from eating at a deficit are a damn good idea.
I can't imagine that this poster or the others that are saying not to take a break read the link. There are valid hormonal and physiological reasons to normalize your diet to maintenance periodically. But the key point is, it makes weight loss get back on track and on schedule!! Cause physiology. Now if you want to keep banging your head against the adaptations that cause the slowdown, go right ahead. Me, I'm just coming off a 2 week break where I ate at maintenance. Back in deficit and losing weight. Back on schedule.
From the article in the linkWhen folks diet and lose weight/fat, the body adjusts metabolic rate downwards. While a majority of this is simply due to weighing less (smaller bodies burn fewer calories), there is also an adaptive component, a greater decrease in metabolic rate than would be predicted due to changes in things like leptin, insulin, thyroid hormones, etc.
By moving to roughly maintenance for a couple of weeks, many of those hormones are given time to recover. Thyroid hormones come back up, as does leptin. This is a big part of the reason for the recommendation to raise carbs to 100-150 grams per day as a minimum.3
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