Have you ever though about going on a diet break? More often than not, people think that the way to achieve their health and fitness goals is to go all in, never wavering from the chosen track. But this mindset does more harm than good as it falls into the all-or-nothing category.
Taking a diet break comes with many advantages, and could be the key to shedding those last few pounds. This guide walks you through how you can go on one and how to do it successfully.
Why People Go On a Diet Break
Let’s start by defining a diet break. It is simply a break from your calorie deficit. For example, if you have been eating 1,600 calories and your maintenance calories are 2,100, you go back to your maintenance calories. As such, it is a break from eating below maintenance.
But why do people take such breaks?
- To reduce the stress on their body. While a calorie deficit is the way to lose fat and weight, it puts undue pressure on your body, which raises your cortisol levels. By going on a break, you give yourself a mental and physical break from this stress.
- To normalize metabolic functions. Your body responds to calorie deficits by making changes such as lowering its energy usage. These set the ball rolling for issues such as water retention, mental fatigue, and other effects that can affect your overall wellbeing.
- To keep you motivated. Have you ever felt that you are close to giving up or are tired of a diet? By taking a break, you get to take your dieting one step at a time. It makes the whole process feel more doable.
There are many other reasons to go on a break, as well as signs that you should be on a break, which I have detailed in the guides below.
The Right Way to Go on a Diet Break
Have you ever noticed that most people regain the weight they have lost immediately they are no longer on a deficit? Well, that comes down to how they do it. The average person moves from eating healthy salads to ordering fries and chicken for every meal, not thinking about how this change in diet will affect their results. We all know that this does not work.
So, how can you go back to your normal life without losing your results? Focus on the following four strategies.
Step 1: Go Up to Maintenance
When you are on a weight loss diet, you eat at a deficit. So, what you need to do on a diet break is to raise your consumption to your maintenance calories level. You can find out how to calculate your maintenance calories in this guide.
But to illustrate this, let’s assume your maintenance calories are 2,000 based on your current height, weight, and activity levels. You would raise your current calories to this range, give or take 50 to 100 calories. After all, it is not an exact science.
Step 2: Eat at Regular Times
After a period of dieting, it is highly likely that you may not be in touch with your hunger cues as much as you were before the deficit. As such, you may find that you do not feel hungry often or may start experiencing ravenous hunger.
Sometimes, this hunger is not even physical but emotional. The best way to ensure you do not get so hungry that you go on a binge is to eat regularly. Have your breakfast, eat your lunch, and have your dinner. Also, spread some snacks throughout your day.
The more you fuel your body, the sooner your metabolic processes will normalize.
Step 3: Forget About the Macros (In Moderation)
A sustainable calorie deficit requires you to think about things such as macros and calorie counts. Eventually, it can get tiring for some people. Now is the time to take a break from all those meticulous considerations and just focus on eating what helps you feel good.
However, this does not mean that you should exceed your calorie counts. Instead, stick to your maintenance calories while eating what you like, be it burgers, fries, and all other treats you may not have been enjoying during the treat.
While macros do not matter much at this point, it’s advisable to ensure you have healthy meals as your body still needs nutrients. It is all about balance, as should be the case even when you are in a deficit.
Step 4: Cut Back on Activity (If You Want To)
Exercise is often integral to calorie deficits as it helps you burn more energy. But for some people, exercising while on a deficit raises their cortisol levels so much that they are under constant stress. If this feels like you, now is a good time to cut back on exercising and just focus on rest. Be sure to account for this when calculating your new maintenance calories.
If you enjoy exercising, you can keep at it as long as you have a healthy relationship with it. Exercise is not a way to pay for your meals. 🙂 You can take a break – nothing will happen if you keep track of those maintenance calories.
Go On A Diet Break Today With a Certified Diet Coach
A diet break is essential to sustainable weight loss in the long term. But knowing how to navigate this process can be challenging. I, a certified diet coach, walk you through the process by tailoring the break to your unique needs and wants. If you need help going through this phase, reach out using the form below.