Man this podcast was so reassuring to me. I have had so many of these same experiences you mentioned here. Dieted long and hard in the past only to regain all the weight cause i had no concept of how to maintain. Irritable, low energy, low sleep, feeling like i look fatter and worse than when i started the diet. Only recently have realized if i go for longer than about 6 weeks i really start to hit a wall mentally. Was very nervous about taking a break this "soon" and doing some maintenance but this discussion really made me feel better that there is some real evidence for it being potentially a better method. Thank you guys for this talk so much 🙏

Breaks for me were key in behaviour change. I built in breaks, sometimes I extended these out to 3months, self regulated. Was the first time in my life I learnt what eating to maintain a weight looks like, and gave me a chance to develop and reinforce behaviours that supported that. I am gen pop, 50lbs down 20 to go. Aim is to hit my goal and it just be another day. Will just add in a few servings of fruit and some nuts, and nothing much changes. Now just dropping in 10 lbs increments over 2 to 3 months, then 2 to 3 month maintainance. As soon as I have a rough patch, zoom to maintainance for a day or a week.

I’ve implemented a 5 low / 2 high calorie days a week method, eating high calorie on my training days. My body feels under less stress and more willing to allow me to continue into my cut. I also tried without higher calorie days and felt absolutely horrible. I’m finding it important to remind your body that it won’t starve.

Been stuck at a setpoint weight, will try this.

I increase carb during competition prep just to evaluate some glycogen load, but I don't do well modulating my diet very well

This podcast is AWESOME!!! Keep it going fellas!

Great discussion 👍🏼

Haven't really officially used a diet break for a long period of time, usually a month at most and just eat around 500 cals more than where I was dieting, found it has helped. Took longer to get where I want to be but I'm at the finish line now, last 5-10lbs to 10% and the prolonged slow surplus can't come quick enough. Edit: that is a diet break, so yeah they're great!

Great episode! 🙏🏻