Taking a Break

Another reason to not push too hard is that can be counterproductive, as it is stressful, and so can raise cortisol, which can lead to water retention:

http://www.bodyrecomposition.com/research-review/dietary-restraint-and-cortisol-levels-research-review.html/

...a group of women who scored higher on dietary restraint scores showed elevated baseline cortisol levels. By itself this might not be problematic, but as often as not, these types of dieters are drawn to extreme approaches to dieting.

They throw in a lot of intense exercise, try to cut calories very hard (and this often backfires if disinhibition is high; when these folks break they break) and cortisol levels go through the roof. That often causes cortisol mediated water retention (there are other mechanisms for this, mind you, leptin actually inhibits cortisol release and as it drops on a diet, cortisol levels go up further). Weight and fat loss appear to have stopped or at least slowed significantly. This is compounded even further in female dieters due to the vagaries of their menstrual cycle where water balance is changing enormously week to week anyhow.

And invariably, this type of psychology responds to the stall by going even harder. They attempt to cut calories harder, they start doing more activity. The cycle continues and gets worse. Harder dieting means more cortisol means more water retention means more dieting. Which backfires (other problems come in the long-term with this approach but you’ll have to wait for the book to read about that).

When what they should do is take a day or two off (even one day off from training, at least in men, lets cortisol drop significantly). Raise calories, especially from carbohydrates. This helps cortisol to drop. More than that they need to find a way to freaking chill out. Meditation, yoga, get a massage... Get in the bath, candles, a little Enya, a glass of wine, have some you-time but please just chill.

we all have so much stress in our lives and the pandemic certainly hasnt helped any of it.

you do whats best for YOU and dont worry about anyone else!

i know for me, ive cut things from my life the past few months that even though i ENJOYED them, they were causing me more stress than enjoyment, and it was definitely the right call (not related to diet or weight loss)

rpkg62 wrote: »

[quote="lauragreenbaum;c-46080629"


YES to screwing other peoples expectations! Its not worth trying to living to other peoples standards

Or what we perceive to be others' standards. I detest that media hype is all over the newest weight loss magical formula along with this celebrity in a bikini or that celebrity showing the perfect body. We don't all have personal trainers/shoppers/chefs. I hate that media doesn't promote loving yourself where you are more than they do. I hate that skinny/thin/runway models are still so looked up to.
JMO
I used to buy lots of women's magazines(don't waste my money now) but there'd be an article all about losing 25 lbs in a month right next to an article about baking the best brownies in the world. Talk about sending unrealistic and mixed signals.

I know I get sick of it, I want to be a normal person who eats like others but I know I am like an alcoholic, some foods I just cant quit eating. I have to get the right mindset. This food is so abusive to me,caused so much damage to me so being fat is hard also. I realize I have to eat different from the so call normal so here I go and eat my healthy foods. Lean meat, fruit instead of donuts, etc etc. I wish it could be different but it is not so I will do the best I can. I feel for anyone with food struggles but it is the cards we are dealt.

Good for you- you know what you need and you are doing it. I am just coming back after a several week break- and it was what I needed. I was finishing up a job and then I was on a 12 day vacation and I refuse to forgo local cusine when I am away. During those few weeks I logged less and less until I was not logging at all. Except for walking I did not exercise. When I got back I started meal planning and grocery shopping. I logged some over this past weekend. This morning I have fully recommitted because I am ready and I want to. I have exercised, planned my food for the day and worked out for 50 min. I know I would not be doing this if I had not allowed myself that break when I needed it. The only thing I did regularly was log into MFP so I wouldn't break my streak because that was important to me. I didn't read posts, I didn't log food or exercise.