Embrace the Journey: Why Diet Breaks are a Vital Part of Your Success!

diet break

Hey, STRONG friends, popping in with a Beauty of Strength fam bam question that came through on my weekly Weight Room Wednesday Q&A.

So, a STRONG friend asked, “How often or when should you take a diet break? For how long?

Let’s start with…

What is a diet break?

Taking a break from dieting and eating at a maintenance calorie level for a period of time.diet break

What happens when you take a break: 

It helps to minimize metabolism adaptations, such as the slowing down of your metabolism, maintaining more muscle mass, improves adherence & training performance, and it will give you a psychological break from being in a caloric deficit (restriction).

When you diet for very long periods of time, your metabolism down-regulates and adjusts to the low calories that you are dieting on, in doing so, the body recognizes this as our new maintenance calories. This is not what you want, because I don’t know about you, I don’t want to live on low calories.

So, STRONG friend, take a break! There is no rush. There is no finish line – I know this might seem like a long route, but it’s the sustainable route. Fitness, health, and nutrition is a journey, not a destination.

Here are a few signs that tend to pop up when it’s time to take a diet break:diet

  • You can’t remember a time when you weren’t on a diet.
  • Progress has slowed down. Your calories are already too low to drop them any further.
  • Lack of compliance! You can’t seem to stick with it. A few days here and there with periods of overeating, then returning back to the deficit over and over again.
  • Not sleeping well, and your libido is off.
  • Low energy – you’re very exhausted all the time.
  • Your training sessions are suffering. Performance in the gym and life is sucking! Your strength and fitness are low. You don’t feel like training, and you love it!
  • Hunger & Cravings are high! You may frequently be overeating or binging. You can’t stop thinking about food. All your thoughts are about food and when you can eat next.
  • You’re mentally fatigued.
  • You’re beyond moody.exhaustion

Some other reasons to consider taking a break from a diet break aka caloric deficit:

  • During the holidays.
  • Summer.
  • Vacations.
  • High-stress times in your life – like life happening (COVID, divorce a layoff, financial troubles, an illness, injury, to name a few).
    • Please note dieting is a form of stress to the body!

For how long/how often should you take a diet break, that kinda depends too:

  • A great place to start is to take a 1-2 week break every 3-6 weeks during your fat loss phase.
  • You can also take a 1-week break every 2 weeks or a 1-week break every 4 weeks.
  • Another option is after a 3-4 month stint of a calorie deficit, you can take a 1-3 month diet break.
    • It just depends on what works best for you and how long you have been freaking dieting!
  • As often as you need to keep adherence high and to keep the weight off for the long haul.

Another factor is to consider how long you have been dieting overall. Your maintenance phase can be determined by how long and how big of a caloric deficit you were in. Again, I don’t know about you, but I don’t want to be living on poverty macros forever – and don’t ever start your fat loss phase on the lowest calories. No Bueno! There are complications to that, as I mentioned above!

Furthermore, if you have to go that low with your calories, then that is a true sign to get out of a fat-loss phase and raise your calories to an ample amount. Hang out there once you get to a high amount of calories to cut from. You always want to be cutting (calorie deficit) on as many calories as possible while losing fat!

Where should my calories be during the diet break:

During the diet break, you’re gonna want to raise your calories to maintenance levels. Take your current body weight and multiply by 15. Don’t go back to your original maintenance calories when you started your deficit. If you like to do that, you should start a Reverse Diet.

Another option if you aren’t tracking your macros, you can increase your portion sizes.

After the maintenance period that you decide on, you can return back to a fat-loss phase and repeat the cycle until you have reached your goal, or until you’re ready to move into a reverse diet/building phase!

Final thoughts…

flexible dieting

The number 1 way to lose fat and keep it off is to lose it slowly – then, it will be sustainable. You’ll lose more fat overall, and it will be sustainable for the long haul. And, when you’re in a caloric deficit, be patient, be consistent, and lastly, get in out of the deficit, don’t stay in deficit without breaks, and move into muscle-building phases.

You can’t just keep lowering your calories lower and lower or spending year after year chasing fat loss. That will end in a disaster. So, I hope this blog helps you, and you take the advice. You’ll mind, body, and soul will be better for it. Get out of the extremes.

If you haven’t approached your fat loss with sustainability or you don’t know where to start, check out my blog, Stop White-Knuckling Your Way Through Your Diet: A Better Approach to Fat Loss!

If you would like support and accountability on your fat loss journey, and you want it to be sustainable for the long haul, consider booking a STRONGER You Connection. On the Connection Call, we will take a look at what’s going well and what is not. We will address where you want to BE with your fitness and your health journey AND HOW TO GET THERE SUSTAINABLY.


Any questions, don’t hesitate to reach out here or email me at candace@candacersmith.com



23 Comments on “Embrace the Journey: Why Diet Breaks are a Vital Part of Your Success!”

  1. Finally, an article that tells it like it is! I take a break every 6 weeks and it resets energy levels to my body – and I comfortably start losing when I return to my calorie deficit. The key is listening to your body. When workouts are harder to do and you feel you’re body slowing down, it’s time to take a break. Ironically, it works wonders.

    1. Hi, Heather!! Thank you so much. So happy to hear my article resonated with you! Yep, those are definitely signs. I am so glad you tuned in and took a diet break!

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  10. Understanding COSC Certification and Its Importance in Horology
    COSC Validation and its Stringent Standards
    COSC, or the Official Swiss Chronometer Testing Agency, is the authorized Switzerland testing agency that attests to the accuracy and precision of wristwatches. COSC validation is a sign of superior craftsmanship and dependability in timekeeping. Not all watch brands pursue COSC accreditation, such as Hublot, which instead sticks to its proprietary strict criteria with mechanisms like the UNICO calibre, attaining comparable precision.

    The Art of Exact Timekeeping
    The central system of a mechanical timepiece involves the mainspring, which delivers power as it loosens. This system, however, can be vulnerable to external elements that may impact its precision. COSC-validated movements undergo strict testing—over fifteen days in various conditions (five positions, three temperatures)—to ensure their durability and dependability. The tests measure:

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    Why COSC Validation Is Important
    For watch fans and collectors, a COSC-accredited timepiece isn’t just a item of tech but a testament to lasting quality and precision. It symbolizes a watch that:

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    The notion of the timepiece dates back to the need for accurate timekeeping for navigational at sea, emphasized by John Harrison’s work in the eighteenth cent. Since the official establishment of COSC in 1973, the accreditation has become a yardstick for judging the precision of high-end timepieces, sustaining a tradition of excellence in horology.

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  11. Nihai Dönemsel En Gözde Kumarhane Sitesi: Casibom

    Kumarhane oyunlarını sevenlerin artık duymuş olduğu Casibom, nihai dönemde adından genellikle söz ettiren bir bahis ve oyun platformu haline geldi. Ülkemizdeki en iyi bahis platformlardan biri olarak tanınan Casibom’un haftalık olarak cinsinden değişen açılış adresi, piyasada oldukça yenilikçi olmasına rağmen itimat edilir ve kar getiren bir platform olarak ön plana çıkıyor.

    Casibom, rakiplerini geride kalarak eski bahis web sitelerinin üstünlük sağlamayı başarıyor. Bu alanda eski olmak gereklidir olsa da, oyuncularla etkileşimde olmak ve onlara erişmek da aynı miktar değerli. Bu noktada, Casibom’un gece gündüz hizmet veren canlı destek ekibi ile kolayca iletişime geçilebilir olması büyük önem taşıyan bir avantaj getiriyor.

    Hızlıca büyüyen oyuncuların kitlesi ile dikkat çekici Casibom’un arka planında başarılı faktörleri arasında, sadece casino ve canlı casino oyunlarına sınırlı olmayan geniş bir hizmet yelpazesi bulunuyor. Spor bahislerinde sunduğu kapsamlı alternatifler ve yüksek oranlar, oyuncuları ilgisini çekmeyi başarmayı sürdürüyor.

    Ayrıca, hem spor bahisleri hem de casino oyunlar katılımcılara yönelik sunulan yüksek yüzdeli avantajlı ödüller da dikkat çekiyor. Bu nedenle, Casibom hızla sektörde iyi bir pazarlama başarısı elde ediyor ve büyük bir oyuncuların kitlesi kazanıyor.

    Casibom’un kar getiren ödülleri ve tanınırlığı ile birlikte, web sitesine üyelik ne şekilde sağlanır sorusuna da değinmek gereklidir. Casibom’a hareketli cihazlarınızdan, bilgisayarlarınızdan veya tabletlerinizden web tarayıcı üzerinden kolayca erişilebilir. Ayrıca, sitenin mobil uyumlu olması da büyük önem taşıyan bir avantaj sunuyor, çünkü şimdi pratikte herkesin bir akıllı telefonu var ve bu cihazlar üzerinden kolayca erişim sağlanabiliyor.

    Mobil cep telefonlarınızla bile yolda canlı bahisler alabilir ve müsabakaları gerçek zamanlı olarak izleyebilirsiniz. Ayrıca, Casibom’un mobil cihazlarla uyumlu olması, ülkemizde kumarhane ve kumarhane gibi yerlerin meşru olarak kapatılmasıyla birlikte bu tür platformlara erişimin önemli bir yolunu oluşturuyor.

    Casibom’un emin bir bahis platformu olması da önemlidir bir artı getiriyor. Belgeli bir platform olan Casibom, kesintisiz bir şekilde eğlence ve kazanç elde etme imkanı getirir.

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  12. 로드스탁과의 레버리지 스탁: 투자의 신규 영역

    로드스탁을 통해 제공하는 레버리지 스탁은 증권 투자의 한 방식으로, 상당한 이익율을 목표로 하는 투자자들을 위해 매력적인 선택입니다. 레버리지 사용을 사용하는 이 방법은 투자자가 자신의 투자금을 넘어서는 자금을 투자할 수 있도록 함으로써, 주식 시장에서 훨씬 큰 힘을 행사할 수 있는 방법을 제공합니다.

    레버리지 스탁의 기본 원칙
    레버리지 방식의 스탁은 일반적으로 자금을 빌려 사용하는 방법입니다. 예시를 들어, 100만 원의 자금으로 1,000만 원 상당의 증권을 취득할 수 있는데, 이는 투자하는 사람이 기본적인 자본보다 훨씬 더 많은 증권을 사들여, 증권 가격이 증가할 경우 상응하는 더 큰 이익을 얻을 수 있게 합니다. 그러나, 증권 가격이 떨어질 경우에는 그 피해 또한 증가할 수 있으므로, 레버리지를 이용할 때는 조심해야 합니다.

    투자 계획과 레버리지
    레버리지 사용은 특히 성장 잠재력이 큰 사업체에 투입할 때 도움이 됩니다. 이러한 회사에 큰 비율로 적용하면, 성공할 경우 막대한 수입을 획득할 수 있지만, 반대 경우의 경우 큰 리스크도 감수하게 됩니다. 따라서, 투자자들은 자신의 위험성 관리 능력을 가진 시장 분석을 통해 통해, 어떤 회사에 얼마만큼의 자본을 적용할지 선택해야 합니다.

    레버리지의 장점과 위험성
    레버리지 스탁은 상당한 수익을 제공하지만, 그만큼 큰 위험도 수반합니다. 주식 시장의 변동은 예상이 어렵기 때문에, 레버리지를 사용할 때는 늘 상장 추세를 면밀히 살펴보고, 손해를 최소화할 수 있는 전략을 구성해야 합니다.

    결론: 세심한 결정이 필수입니다
    로드스탁에서 제공된 레버리지 방식의 스탁은 효과적인 투자 도구이며, 잘 이용하면 큰 수익을 제공할 수 있습니다. 그렇지만 상당한 리스크도 생각해 봐야 하며, 투자 결정은 충분한 데이터와 조심스러운 생각 후에 이루어져야 합니다. 투자하는 사람의 재정적 상태, 리스크 감수 능력, 그리고 시장 상황을 생각한 안정된 투자 계획이 중요하며.

  13. Проверка USDT на чистоту
    Анализ Tether в чистоту: Каковым способом защитить собственные цифровые состояния

    Все более индивидуумов обращают внимание к безопасность своих электронных финансов. Постоянно обманщики придумывают новые методы кражи цифровых средств, или владельцы электронной валюты являются жертвами их обманов. Один способов сбережения становится проверка кошельков в наличие нелегальных средств.

    Для чего это необходимо?
    Прежде всего, чтобы защитить личные средства от шарлатанов а также похищенных монет. Многие вкладчики сталкиваются с потенциальной угрозой убытков своих финансов в результате хищных схем или хищений. Тестирование кошельков способствует обнаружить сомнительные операции и предотвратить возможные убытки.

    Что наша группа предлагаем?
    Мы предлагаем подход проверки цифровых кошельков и также транзакций для обнаружения источника средств. Наша платформа анализирует данные для определения нелегальных транзакций или оценки опасности для вашего портфеля. Вследствие этой проверке, вы сможете избегнуть недочетов с регуляторами или защитить себя от участия в незаконных операциях.

    Как происходит процесс?
    Мы сотрудничаем с лучшими проверочными компаниями, такими как Cure53, для того чтобы предоставить точность наших проверок. Мы применяем современные технологии для выявления рискованных транзакций. Ваши информация проходят обработку и сохраняются согласно с высокими нормами безопасности и конфиденциальности.

    Каким образом проверить собственные Tether в нетронутость?
    В случае если вы желаете проверить, что ваша USDT-кошельки нетронуты, наш сервис предоставляет бесплатную проверку первых пяти кошельков. Просто введите местоположение вашего бумажника на на нашем веб-сайте, и также наша команда предоставим вам детальный отчет о его статусе.

    Защитите свои фонды уже сегодня!
    Не рискуйте подвергнуться обманщиков или оказаться в неприятную ситуацию по причине незаконных транзакций. Посетите нашему агентству, для того чтобы обезопасить свои криптовалютные средства и избежать проблем. Сделайте первый шаг к сохранности вашего криптовалютного портфеля уже сегодня!

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