Tuesday Tip: Do diet breaks work? 🤔

Diet breaks are quite a common thing for people to encourage and are often purported to ‘reset’ your metabolism and therefore increase fat loss long term. But do they work?

A diet break is a strategy in which you take planned breaks from a calorie-restricted diet, during which you consume calories roughly equivalent to your maintenance level (so it’s not a free for all to eat as much as possible).

This temporary pause from the calorie deficit provides a psychological and potentially physiological relief, allowing individuals to experience a break from the rigors of continuous energy restriction.

Studies have looked at the impact of diet breaks on both body composition and metabolic adaptation. The findings show that although the diet breaks did result in an increase in resting metabolic rate it was less than 100 calories a day and temporary. So in real terms they have very little impact on your metabolism and very little impact on fat loss. That doesn’t negate the fact that they may provide psychological relief of course.

So what does this mean? Diet breaks are fine if they help you and make it easier for you to stick to your diet long term. However they won’t have a significant impact on your metabolism or boost fat loss. In addition you have to ensure you are still tracking calories and only going up to maintenance calories on such a break otherwise you will actually end up putting fat back on.

Happy Tuesday 🤗xx

Tuesday Tip: Diet Mistakes 🫣

Whatever dietary approach you choose MUST be sustained in order for you to get and maintain the results. If the approach is unsustainable then so are the results.

Here are some common mistakes:

# Choosing a diet that doesn’t align to your lifestyle.

No diet is inherently ‘better’ than any other as long as it creates a calorie deficit and fits in with your lifestyle. Choose a diet that is sustainable for you.

# Expecting fast results

You didn’t put the weight on in a few weeks, you won’t lose it on a few weeks. It takes time. Stick with it and you will see results.

Consistency is key.

# Food restriction

Excluding certain foods or food groups instead of incorporating them into your calorie targets is a recipe for unsustainability. Instead focus on healthy moderation to reduce the risk of cravings and binge-eating episodes and help you maintain long term.

# Adding back calories burned from exercise

Never ever eat back the calories burned from exercise. Aside from the fact that our bodies adapt rapidly to activity levels devices that measure calorie expenditure have been shown to overestimate calories burned by 28-93%! That means if you burned 500 calories, your device might tell you that you burned anywhere between 630-1000. That would take you out of your calorie deficit if you eat that back. Separate the exercise – view it as something for mental and physical well being, not weight loss.

# Setting unrealistic goals

Make your goals realistic and achievable – e.g. losing a stone in 3 weeks isn’t realistic.

Remember, you are working to build a new lifestyle and not a quick fix!

Try to avoid these mistakes and focus on making your dietary approach a lifestyle that you can sustain for the long term if you truly want life changing results.

Happy Tuesday 🤗xx

Tuesday Tip: Mindless Snacking 🍪

Many of us suffer from mindless snacking which can slow your weight loss progress and stop you reaching your goals. Here are some tips to help.

# Control your environment

Don’t buy the snack in the first place. Easier said than done sometimes but if they aren’t in your cupboard you’re far less likely to eat them.

# Be intentional with meals

Take time to sit down and enjoy yours meals. Try to stay off your phone, don’t watch TV or try to do other things while yon eat. Focus on the food and flavours to enjoy it more.

# Make it harder to snack

If you are going to have snacks in the house, make it harder to eat them. So for example keep things like fruit out and easily accessible but keep the biscuits and chips in a cupboard in a different room/ at the back of the cupboard/inside a tin etc.

# Know your trigger foods

Everyone has food that triggers them to overeat. Be aware of them and try to avoid them, keep them out of the house or pre-portion them.

# Find other stress relievers

This could be working out, going for walks, doing yoga, mediation, journaling, time with family or friends, other hobbies etc.

# Stay busy

This keeps your mind off food and snacks. Use the extra time to do something productive if you can – be it towards yours fitness, a hobby or even some productive self care like a bath etc.

# Stay hydrated

This can help reduce hunger and cravings throughout the day.

# Try to get more sleep

This will help you feel like you have more energy and therefore be less likely to use food as a pick me up, and it will reduce the production of the hormones that cause hunger too.

Happy Tuesday 🤗xx