How to take a break
 

My maintenance struggles have been well documented in here by now (up to 147 this morning :( ). One of the things that has been mentioned is taking a workout break.

It's something I've never done. Sure, I take weekends off, but ever since I started my weight loss journey on July 31, 2007, I have worked out five days a week. I think there's been one single week that I recall when I "slacked" to only four days.

But now, with my weight continually rising even though I'm still working out hard and have even cut back on my calories, I'm looking for anything to make it stop. That, and my feet hurt all the time. It may just be time for a rest.

What are the benefits of taking a break from working out? Should I just take a whole, entire week off? What do I DO during the week? Keep my calories where they have been? Drop them to "sedentary" for the week (since that's what I am at my office job)?

Hi MindiV. I am by no means an expert at this maintenance thing - only have been at it for a little over 6 months. However I remember shortly after I got to maintenance, I took a one week break. I needed it - I was working out up to 8 times a week. I just took a break and maintained my calories (at the time I was eating around 1800 calories a day). I have an office job too but I didnt cut down my calories to compensate for the lack of exercise.

The result - I lost 2 lbs. I just took it easy that week and tried to de-stress as I found that exercise can become a form of stress at times. After the week, I felt re-energized and was ready to attack the workouts with much more enthusiasim than before.

I think you should listen to your body. The feet pain is an indication that you are in need of a little break. :hug:

Mindi, I forget if we asked you this already, but have you been to your doctor about your unexplained weight gain? It could be a symptom of a thyroid problem or something else.

In any case I don't think there's anything wrong with taking a week off from working out and keeping everything else the same.

Thanks for the input, Slim CB. The deal with my foot is a congenital bunion that's just KILLING me anymore. It didn't hurt too often while I was larger, but since I lost weight it hurts more often. This past week it's just gotten worse and worse.

I don't know if it will help with the weight gain, and I honestly doubt it will. I'm just grasping at straws now.

I had blood work done back in January and everything came back just fine. I haven't had any since then. But in my visits to the OB after getting off the pill, he said my thyroid felt fine. But no blood work.

I'm thinking of visiting the doctor, but I'm afraid I'll get the same reaction I get when I bring it up to anyone: "What's the big deal? You don't even weigh 150? It's not like you're 200 pounds."

That's a lot of money to spend to have a doctor blow me off.

You could indeed take some time off from the workouts. If you're too uncomfortable with an entire week off, drop it to three times a week. And don't try to exercise harder on those days to make up for it! ;) Another strategy might be to take a 30 minute walk instead of doing a workout on days you exercise.

Do you need new athletic shoes? When my feet start to bother me, it's always because my shoes have worn out.

As for the calories, I don't know what to tell you. I wouldn't necessarily eat less just because of taking some time off. Maybe drop by no more than 100 cals? If any.

Jay

How often should you replace shoes? I Just got new ones in January...maybe it's time for that too....

I agree 1000000000% with SlimB! I've taken 1-2 weeks off during my 9 month fat loss journey. I'm sedentary cuz I work from home, so not much in the way of daily activity. I keep my calories high, cuz I like to eat. My body always always thanks me and when I return to exercise...I feel STRONG, REJUVENATED and just..well...better.:)

Our bodies don't like stress...period.

I really think when it comes to exercise, less is more. I think it's the regularity (consistency) and intensity that counts more than HOW MUCH exercise we give it. 3-4 days a week (high intensity) is fine. 2 days/week is GREAT for me at maintenance with about 2,000-2,300 cals/day on average.

BTW, 147 sounds like a healthy weight...but I don't know what your bodyfat % is like...but if it's low bf%, maybe your body doesn't want to be 140 lbs and therefore is stressing out about maintaining that? I know for me...a couple of years ago, I went down to 143 and my body would NOT stay that low for very long. I popped right back up to 148, and stayed there for a while. Just something to consider.:)

I maintained at 138 for more than 1 1/2 years before it started creeping up the past six months. But a break does sound good, and like you said, joyfulloser, maybe a break from the physical stress will help a ton.

Mind, I feel your pain I'm up 10 lbs too, but I know exactly why.

So in regards to your question I'd say just take 2-3 days off for now. My second thought is can you give your workout and calorie level to us. There really are two possible options if it's not medical - you're either eating more than you're burning and don't know it or you're under eating and your body is under stress.

Mindi - I've taken breaks here and there, and most of the time I also come back rested and invigorated. Not all the time, but that is mainly when the breaks are due to other stressors. I find that I get stiff and sore when I don't move at all, so I took the week off from hard exercise but was in 'active rest' a few days. Light yoga, leisurely walks to enjoy the outside, things like that. But not every day. Don't worry about dropping your calories too far, just stay around your current maintenance level. Every body needs a break from time to time, gives us time to heal and restore. If you have been going hard for four years I'm sure that yours needs a little rest.

When the gains started, I was eating about 1,850 calories a day. I was physically satisfied with that amount, and over-stuffed sometimes. For the past two weeks I've cut my calories to 1,700 a day or fewer. One thing this HAS taught me is that I don't "Have" to eat my maximum calories. I will survive with fewer from time to time, and can save the higher amounts for special days...

And according to my heart rate monitor I'm burning 2,100 to 2,200 calories a week. Cardio five days a week (running, elliptical, occasional videos), and weight training two days a week.

A rest sounds good...I may schedule it for next week, since it's the week our vacation starts, as well. Though...if the hotel has a really GOOD workout center, I might have to crack and get a quick something in. I'm a sucker for good workout equipment.

How often do you indulge? Weekly? Monthly? If it's not weekly the you're still technically in deficit, so if your in a deficit and you're not losing and there's nothing medically wrong then you're body is in stress and storing everything it can. This isn't necessarily true, but very possible.

It could also be possible you're body prefers a higher weight, you are taller. It is also possible you're gaining muscle if you're strength training. How do your clothes fit as your weight increases?

Indulge as in have a treat? Every night I have ice cream. If you mean have an "off" day where I just don't count...maybe eat a burger or fried food "off plan." That'd be never. I just don't want anything bad for me anymore.

I've always wondered if I shouldn't eat more. But for so long I was maintaining with what I was eating. Then around Christmas I started working out harder to offset the "holiday calories." I didn't stop that until recently. Wonder if that added to the stress at that calorie range?

As for strength training, I've done that since day one. I wish I could say it was gaining muscle, but I'm pretty sure that's not it.

The calorie thing is something to keep in mind though. And dropping back down 150 to 200 calories probably isn't helping...

Howdy,
Take what helps. Leave the rest.

1. I had surgery for my bunion. Excellent, excellent results. I did it when I was fat. I would have better results now that I am thin- less weight on incision, etc...
2. I have never counted my "burned" calories from exercise always assume sedentary, though I am quite active. Hiked backcountry of Alaska for 30th anniversary and last year Yellowstone. Not backpacking and sleeping in the bush type thing, usually go with DH for 3 hours at a stretch, several miles with elevation increasing, ride horses, run around with young kids and grandkids, dance, etc all from low impact aerobic exercises 3-5/week with resistance bands. The question is: do I like my body and my eating plan? I really do like my current physical condition and I like the foods and quantity I eat. At the end of the day, for me, eating less means losing weight. Doesn't matter if I like this fact or not.
3. Second the thyroid check. If doc isn't supportive, find another one.
I track both cal & carbs. It really matters for me how many carbs I eat, regardless if they are whole, organic, pure, real, etc.... It took quite some time to find these levels and I expect them to drift down over time as I age.

As far as carbs go...how do you determine how many carbs are TOO many?

MindiV, you have so many questions that I'm wondering whether it would be worthwhile for you to get an appointment with a Registered Dietitian who could answer a lot of these questions for you, and also could consult with your doctor. What do you think? Sometimes this is better than getting answers from a bunch of relative strangers or trying to guess... :)

Jay

I really want to say you're under eating, but something is making me hesitate...not sure why.

I have been following you story and honestly at this point I agree with Jay, we are all really just guessing at this point. The other thin you could try if you can afford it is something like body media and determine what you are actually burning and how much you really need to eat.

Hang in there girl, at least you are being proactive and not giving up.

Registered dietitians are hard to come by here...but seeing one might be a good idea. I also think I'm going to look into Body Media, or something like it. Thanks, everyone, for all the help!

Hey Mindy,
It seems to me you have been stressing about the minor gains for quite a while now, maybe the stress of it all is causing your body to gain??!!!! Or perhaps it is just your body wanting you to gain a bit as you plan on getting pregnant in the near future. You and me are the same height & I am sure you still look GREAT even with those few extra lbs. No worries, you are at a healthy weight still regardless. IMHO, I think if you stop stressing about it, your body will go back to where it was...

I also hope that you will NOT be freaking out over your pregnancy pounds once you get pregnant ~ Wendalyn

^good point about the preg weight, I gained 50 during mine so be prepared;)

Something else that occurred to me is how you're tracking your cals. I recently switched to my fitness pal which is free and awesome. It sets your cals a little lower, but wants you to eat back all your exercise cals. So everyday is a little different and you're eating more when you need it and less when you don't.

Also you never did say how your clothes are fitting. And another possibility of course is your body is still adjusting to coming off the pill. That can take months!

The same way you determined how many calories are too many: by observation over time. No other way to find your levels for you. "But what else do I have to do as time goes by?", is what I asked myself. Is this task any more burdensome than counting calories and, with the software I use, it isn't. I would also suggest that as you watch your carbs on weight notice if there are any other effects as well. I keep these observations in the journal section. Those results could be more important than your weight. Or another way to think of it, perhaps the same cause generates multiple effects.

Should you seek medical advice, you will still need to know these facts about you. The more informed we are the better our solutions will be.

Keep us posted.:hug:

I keep telling myself NOT to stress out, but I just worry that something is wrong with me. To me, 10 pounds gained since January for absolutely no reason is a problem. I think it's more a concern that something is wrong.

I also won't stress out about pregnancy weight. That's the one thing that keeps me from going off the deep end about this (even though it seems like I have already)...I KNOW that weight gain when pregnant is necessary and healthy. So I'm ready for that. I just don't want to tack on 20 totally uncalled for pounds BEFORE that.

My clothes, for the most part, are still ok. There's one pair of pants I talked about in another thread....bought them at Old Navy while on the pill. They were a size 2, which was crazy, but they fit perfectly. Went back to get a few more pairs of pants in early February and tried to buy the same ones - same style, same cut, same brand, store and size. Couldn't get a 2 over my hips and a 4 is too big. But like someone said in that thread, the making of jeans isn't an exact science, so it was probably just the pants.

And my gosh I hope my body adjusts soon to coming off the pill. I never really, seriously considered that it could be going haywire from that, but I guess it's possible. I didn't have my first TOM off the pill for 134 days. So obviously some adjusting is going on!!!

Oh...wait, didn't realize you had been on the pill. It took me 6 months to get pregnant after stopping the pill. Just something to consider.;)

Also..the pill makes your weight really fluctuate crazy! So..who knows? Maybe that's it.:)

If your clothes still fit then I have to say you just need to let it go. The scale is just a number. It's taken me months to believe that. Even though in up 10, my clothes also still fit and DH says he cannot tell, he's uber honest.

I really think it's your hormones. I too have been having hormonal issues, my cycles are all over the place and I know, in addition to the extra food, it's contributing.

Once I just believed that the scale is just a number I have stopped binging, stopped restricting and started losing again. I know you've been patient and I know how frustrating it is and how much we get attached to goal weights, but they're just numbers and you don't wear them on your chest as you walk around town.

Maybe as long as the clothes are fitting you take a break from the scale. This helped me SO much. I used to weigh daily, now I only do it when I'm in a mentally stable place.

Hang in there.

I'm still trying to convince myself it's ok to take this next week off from working out!! :) Maybe I'll have my husband hide the scale....

I feel your frustrations and I've waited to post because I'm not sure what to say that might make you feel any better.

I know that for myself, I maintained pretty easily for 1.5 years too and then all of a sudden the weight started creeping. It went up almost 10 pounds, while I panicked, changed foods, changed exercise, cried, worried..... nothing.....

I have thyroid problems and I switched medications and my weight started dropping. I doubt it is a coincidence but who the heck knows. Right now I'm the lowest I've ever been. I'm trying not to focus too much on the number-- high or low-- because it makes me crazy. Good luck!!

This is a very interesting topic, thanks for posting. I would check to see if there is BodPod or other Body Composition testing in your area. I get the BodPod done for $20 per visit. I am 5'9'' and have a lean mass of 133 pounds, your body may have added muscle. If you get the testing done you will know what your true body fat % is. Also, you could take a diet break and know at the end if you gained fat.

Hmmm....the nearest Bod Pod is about 2 hours away, which isn't too bad. Something to consider. I've always wondered what my body fat percentage and all is...

Sorry it is so far away. I glad you got the post. I think you could be being too hard on yourself. Take Care:hug:

Hey, two hours isn't too far...and it's always an excuse for a trip to the city (and the mall for shopping!) :)