The Most Underrated Tool in Dieting History

October 22, 2021

By Tim Goodman

I want to talk to you about the most underrated tool in dieting history.

Taking a break!

Madness, right. Why would I want to take longer to get to my goal?

The thing is your body likes to stay the same and it gets really smart about this.

So how do you fix that?


For weight gain, you can do a ton of things to trick the fullness signals, but that’s the subject of another email. If you’re just fed up of chowing down the extra food (believe me it happens) then there’s no harm in just focussing on training for a bit and going with the flow using the guidelines below.

Taking a Diet Break

If you’ve been in a calorie deficit for 6-12 weeks, it may be time to take a break

(the less fat you have to lose the more frequent the break should be).

Why it’s time to take a little break:

After a while your body starts to rebel against low calories by making you hungrier as well as sneakily making you move around less without you noticing so it can save energy.

Not ideal if you still have some dieting to do to get to a place, you’re happy with.

The good news is there is a simple fix, and it doesn’t require more exercise or less food! 🙌🏻

You simply take a break from dieting

It’s a bit like half time in a football match, a chance to have a break and then come out refreshed in the second half.

For the next seven days

I would recommend either:


Option 1

Eating to your hunger at each meal

  • Keep to your normal meal pattern (don’t add extra snacks or meals)

  • Eat a portion of protein and vegetables with each meal

  • Eat slowly and chew your food 20 times

  • Do not use it as an excuse for an all-out assault on the local takeaway menu!

Option 2

Increasing your average daily calories to a ‘maintenance’ target per day


  • I suggest increasing the portions of each meal rather than having an extra snack as your body gets used to your normal mealtimes and you may miss the extra snack when you go back to your diet calories

  • Eat a portion of protein and vegetables with each meal

Most people should pick option 1

This gives you a mental break from tracking your food intake.

Only pick option 2 if you are especially worried that you won’t be able to control your eating and are convinced you need the structure.

Eat any foods you like

Yup, seriously!

Enjoy the extra flexibility that may bring

If it sounds too complicated, you’re overthinking it

Try to think of this break as practice for when you have reached your goal weight.


It’s great to learn what your regular portions and food choices for ‘maintenance’ looks like.


Don’t panic if you are heavier next week!

This isn’t fat it’s from water retention and because your digestive system has some more food in it.


Both things are temporary but mean you might weigh 1-3kg more and your stomach may increase by up to 3cm after the diet break.


After a week of dieting, it will all drop back off again as the after retention passes and you have less food in your digestive system.


Does that sound like something you’d like to try out?


Let me know in the comments below!


Thanks for reading.

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