My challenge group is starting their 5th week on plan this week, and they have really been killing it! Some ladies have lost up to 13lbs these first few weeks, and everyone has at least lost a pound a week! Keep in mind that some ladies are not giving their plan 100% and openly admit to that.
So a few have asked me what they should do AFTER the 12 weeks is over, what then? My answer? Take a diet break for a week or two before starting the next phase of your cut. Diet break? What is that? I don't have time for a break! So, I thought I would share about exactly what a diet break is and why it is important!
A diet break is, in short, a period of time (7-14 days) when explicit dieting is stopped. Your daily calorie intake will be raised to about 10% under your maintenance numbers to account for any metabolic slow down that may have occurred over your cutting period. So you eat all the food within your much higher numbers and enjoy it!
WHY?
There are many benefits to diet breaking. When you diet/lose weight/fat your body kicks your metabolic rate down, meaning, your metabolism adapts and slows down. A lot of it is due to simply the fact that you now weigh less. Smaller bodies burn less. But there are also things like leptin, insulin, thyroid, and hormones that all play a role in this slow down.
BUT: when you diet break you are giving your body a chance to recover. Your hormones, leptin, insulin etc all have time to raise back up and starting working and moving at a faster, normal pace for you.
Let's also talk about those who have a lot of weight to lose. Let's say you have 50 pounds to lose (or more), and you are losing at a good 1.5 pounds a week. That is still 33 weeks of dieting.
1. You will not be able to lose 1.5 pounds a week for a year without metabolic damage. Breaks will be very important.
2. Think about what dieting for that long does to you mentally. The mental stress of knowing that you are going to be eating like this for a year or more? It feels defeating. It feel impossible. And who would want to do that, anyway? Now, if you break it down and add some diet breaks in there, it is much more appealing and do-able for the long haul. 12 weeks on, 2-4 weeks off. 12 weeks on, 2-4 weeks off. Knowing that you have cycles to complete. Knowing that after this short 12 week cycle you can take a break and eat a little more for a while is refreshing and motivating.
I know that most people want to LOSE WEIGHT NOW! And most people want QUICK and FAST results. Keep in mind that "most people" and over 90% of dieters who get those fast and instant results GAIN IT BACK. If you are not a body builder or training for a competition, what is the hurry?
So a few have asked me what they should do AFTER the 12 weeks is over, what then? My answer? Take a diet break for a week or two before starting the next phase of your cut. Diet break? What is that? I don't have time for a break! So, I thought I would share about exactly what a diet break is and why it is important!
A diet break is, in short, a period of time (7-14 days) when explicit dieting is stopped. Your daily calorie intake will be raised to about 10% under your maintenance numbers to account for any metabolic slow down that may have occurred over your cutting period. So you eat all the food within your much higher numbers and enjoy it!
WHY?
There are many benefits to diet breaking. When you diet/lose weight/fat your body kicks your metabolic rate down, meaning, your metabolism adapts and slows down. A lot of it is due to simply the fact that you now weigh less. Smaller bodies burn less. But there are also things like leptin, insulin, thyroid, and hormones that all play a role in this slow down.
BUT: when you diet break you are giving your body a chance to recover. Your hormones, leptin, insulin etc all have time to raise back up and starting working and moving at a faster, normal pace for you.
Let's also talk about those who have a lot of weight to lose. Let's say you have 50 pounds to lose (or more), and you are losing at a good 1.5 pounds a week. That is still 33 weeks of dieting.
1. You will not be able to lose 1.5 pounds a week for a year without metabolic damage. Breaks will be very important.
2. Think about what dieting for that long does to you mentally. The mental stress of knowing that you are going to be eating like this for a year or more? It feels defeating. It feel impossible. And who would want to do that, anyway? Now, if you break it down and add some diet breaks in there, it is much more appealing and do-able for the long haul. 12 weeks on, 2-4 weeks off. 12 weeks on, 2-4 weeks off. Knowing that you have cycles to complete. Knowing that after this short 12 week cycle you can take a break and eat a little more for a while is refreshing and motivating.
I know that most people want to LOSE WEIGHT NOW! And most people want QUICK and FAST results. Keep in mind that "most people" and over 90% of dieters who get those fast and instant results GAIN IT BACK. If you are not a body builder or training for a competition, what is the hurry?
