Avoid Fat Loss Plateaus by Taking Strategic Breaks from Dieting

February 20, 2008

Getting down to a low body fat level is not a linear process. At times you have to take one step backward to begin to make progress again. When you lose weight, you will inevitably reach a sticking point. You can cut the calories further or increase the cardio, but that isn’t always the best strategy. What if you are already eating low calories and doing a ton of cardio? I will discuss a very important eating strategy that will help you break through a fat loss plateau without killing yourself in the process.
girl in a bikini on black sand beach
[I have never been to a black sand beach. One of my goals is to travel more, to see amazing parts of our beautiful planet.]

What Causes a Fat Burning Plateau?

Why doesn’t the body continue to drop body fat until you reach your desired fat loss goal. The body is designed for self-preservation. When you are under a calorie deficit for an extended period of time, your metabolism slows down because the body believes that you are starving to a certain extent. This is called starvation mode and only happens when calories are kept low over a period of weeks. At this point, it is tempting to diet harder and do more cardio. To a certain extent this will help, but what if you are already eating very few calories and doing a lot of cardio? Note: To read more about Starvation Mode <---click here. A Way to Make Your Diet Effective Again

All diets work well in the beginning, but lose effectiveness over time. At some point you need to adjust your calorie intake and increase your cardio to continue to get results. The problem is that even this approach will cause you to reach a sticking point. At some point you are going to want to increase your metabolism again and get those quick results you got in the beginning of your diet and exercise plan. The way to do this is to step out of a calorie deficit for a week to 10 days.

Step Out of a Calorie Deficit to Boost Your Metabolism

You can’t really boost your metabolism with just one cheat meal per week. Just as it takes a while for your metabolism to slow down…it takes a while for your metabolism to speed back up. The good news is that you can raise your metabolism faster than it took for it to slow down. You do this by eating a maintenance level of calories instead of eating at a calorie deficit level each day. You do this for 7-10 days and then you go back to eating under the principle of a calorie deficit to lose weight again.

How Many Days in Deficit Before Taking a Break?

This is where it gets tricky. If you have a lot of body fat to lose, you can go quite a while on a strict diet before reaching a plateau. Someone who has 30-50 pounds to lose could go up to 3-4 months without hitting a plateau. They could diet hard for 3-4 months, take a one week break at maintenance level and then diet hard again for 2-3 months. The closer they get to their target goal the shorter time they should stay in a calorie deficit. A person who is only 5-10 pounds out from their target fat percentage would want to diet hard for only 4-6 weeks before taking a break. Everyone will be different, but once you look somewhat toned, plan on taking a break every 4-6 weeks.

You Will Gain a Little Weight Back in Order to Lose a Lot

When you take a 7-10 day break, make sure you are eating at least 3 meals per day (even if you are doing the Warrior Diet). This will make the break more effective at jacking up your metabolism again. There is a good chance you will some weight back. You may have to put on 5 pounds to lose 10. I know it sounds crazy, but this is how you can get extremely lean without sacrificing too much muscle in the process. This 7-10 day break is going to make your diet “work” again. Dieting hard for too long is a very common mistake that I want you guys to avoid.

This Type of Dieting is a Skill To be Mastered

I like to describe effective dieting as a skill. The skill in this case is the ability to tell if your body needs a break from dieting. Since everybody responds differently to carbs and a calorie deficit, you will need to figure out what works best for you. This principle is very sound and it is proven to work well. What will happen is that you may mess up at first and eat a bit too much the 7-10 days on break…or you may eat too little. The best way to master this skill and learn what works best for your body is to keep a diet journal. Record your weight and body fat percentage right before you take a break and right after. Do it again right before your next break in dieting. You will know you are on the right track if you make progress from the beginning of the first break…to the beginning of the second break.

You can still eat cheat meals during your time of strict dieting. If you include too many cheat meals simply stay in diet mode a bit longer before taking a break.

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{ 36 comments… read them below or add one }

john February 20, 2008 at 8:33 am

I think it is a good idea to hit the weights HARD during this time. Gaining a few lbs of muscle will jack up your metabolism. Plus muscle gain should be like 10fold in this time because of the body replenishing some lost lbm during the diet. Don’t worry you won’t gain excessive muscle…that takes years to build. But the pumps will be incredible and strength gains will soar.

Jennifer February 20, 2008 at 9:06 am

This sounds very doable. I am just trying to maintain my results now and I don’t count exact calories, but I eat around 1800. I know this sounds like a lot, but I hit the cardio hard, so I burn a lot of them up! If I decide to get a bit leaner I will try to eat around 1300-1500 for the 4-6 weeks, and then move back to 1800 for a week, and continue until I am at the desired goal. Does this sound like a good diet? (combined with working out of course!) I am 5’6 1/2, and 120 lbs (my friends all hate me now because I’m slim with the help of Rusty!)

Helder February 20, 2008 at 10:55 am

It’s so true what you’ve said in this post Rusty, that plateau you´re talking about has happened to me, and it still does when i´m on a low carb diet for too long, i stop losing fat and i feel weak. I guess i’ve done instinctively what you say in this post, i start to eat a high carb diet again for some days, and when i cut carbs again, i continue to burn fat. I think eating is like training, you have to change to make progress, whatever your goal is. The good thing is that i’m getting closer to my bodyfat % goals, then i’ll have to gain a bit more muscle again, just in the right places for that classical look but always staying lean.

Mark McCullagh February 20, 2008 at 2:09 pm

We used to call it “shocking your system” “cause we felt that by eating a very strict diet for long periods, your system gets “lazy”. So you’d go nuts for a while and really pig out. Boy is that fun!!

And John made a real good point on a comment above that when you do this, do some real heavy lifting.

star February 20, 2008 at 3:50 pm

Could eating:

low calories for 6 days, or 12,
then having 1-2 days of eating a lot,
and repeat

do the same thing as what you’ve just described?

Susie February 20, 2008 at 5:11 pm

This happened to me recently. I have been on a 1200 calorie diet for about 2 weeks and not losing any weight. I was so frustrated, so last weekend I indulged ( not crazy indulge, but had some foods high in calories, certainly over 1200 calories). Monday I had lost 1 1/2 pounds.
So my plan is to eat 1200 calories through the week and more on the weekend. I know your not a fan of cheat days every week, but I’m going to try it out and I’ll let you know. Thanks!

admin February 20, 2008 at 6:13 pm


That is a very good strategy for sure. Good point.


You are mainly maintaining your weight, so it definitely makes sense that you eat a bit more calories. Your diet plan looks solid. Your friends need to make themselves sexier as well. Spread the love!


Yeah…just like John said it does make sense to gain a bit of muscle at this time. You are mainly just gaining back a little bit of muscle that you lost during the calorie deficit phase.


This is definitely an “old school” approach that works well.


This won’t be as effective. You really need to give your body a bit more time to re-set the metabolism back to higher levels. You can do what you describe to diet a bit longer than normal in deficit mode, then 6-8 weeks into this type of diet you would want to do 7 days at maintenance.


I am a fan of whatever works. Keep it up!


Lorna February 21, 2008 at 2:33 am


Very good article and thanks so much for addressing this because I feel like a lot of women give up on their diets before they reach their desired goals because they stop seeing results and lose patience. For obvious reasons our bodies are even better at holding on to fat than yours. Many women start on diet programs, lose some weight, hit a plateau, get frustrated and give up altogether. It is so sad because often they are already VERY close to their target and giving up puts them back at square one. Also, even in “maintenance” I think exercise is still very important, albeit less strenuous.

Also, some have the misconception that once they have lost some weight, it is okay to go back to eating the types and amounts of food they did when overweight and not exercise. Exercise should be a life long habit, not just a quick fix. May be I am sharing too much info, but in my opinion, exercise also dramatically improves one’s sex drive. I think we are much more confident and attractive to the opposite sex when we know we are in shape and energetic!

Sorry about this comment being all over the place. I just wanted to say exercise has many benefits alongside fat burn and that people should be motivated to do it for the sake of better quality of life.

Thanks Rusty!


Hulbs February 21, 2008 at 7:11 am

Hi Rusty,

Slightly off topic but just wanted to motivate people who were close to their weight/body fat goals to go for it while their ‘fat burning momentem’ was occuring.

You certainly motivated me a lot when i was dropping a lot of fat to drop even more! At that time i strictly did only 1700-1800 calories a day and strenuous cardio nearly day of the week.

I hit my maintainence weight nearly 2 weeks ago and i’m now finding how much easier things are. I mean i’ve had to tinker and be careful not to lose more weight! I’m very lean naturally and its like my bodies metabolism is back to the crazy levels it was when I was in my early 20’s. I’ve had to reduce cardio to only 2-3 times a week and increase my calories to 2400-2700 a day! just to stay the same weight and body fat (around 6-6.5%)

Anyway I’m loving life and will monitor things and make small adjustments either way depending on how things go. I’m already starting to notice the skin on my abs tighening up as well which is a good thing with thailand only a week or so away!



Jordan February 21, 2008 at 12:09 pm

Rusty, have you heard of the UpDay DownDay Diet?


The basic idea is to alternate one day of caloric restriction (20-60% of daily calorie needs, depending on one’s goals,) and one day without caloric restriction. Sounds interesting. I can’t imagine the metabolism would slow down on this regimen.

Although I do wander if the problem is really the metabolism slowing down. When one loses weight, one’s body gets smaller, therefore, one’s body needs less calories to maintain its weight. Maybe that’s all a plateau is. You put your body in a state of caloric deficit, until your body gets small enough that it can maintain its weight on that amount of food. Then you plateau until you reduce calories again. I’m not sure, I’m just thinking out loud here.

You wrote: “If you have a lot of body fat to lose, you can go quite a while on a strict diet before reaching a plateau. Someone who has 30-50 pounds to lose could go up to 3-4 months without hitting a plateau.” But that may be because someone with a bigger body needs more calories to maintain that weight. So if you significantly reduce calories, you’ll lose weight for a longer period of time , because it’s going to take a longer period of time for your body to get small enough to maintain its weight on that lower calorie intake.

I’ll use myself as an example. At my height, weight, age, gender, and activity level, (5’11”, 250 pounds, 26 years old, male, light exercise 1-3 times per week,) I need approximately 3238 calories to maintain my weight. (Obviously this is just an estimate.) If I reduced my calorie intake to 3000 calories, I would lose weight. In fact, I should lose weight until I get down to about 222 lbs. At that weight, I should only need about 2998 calories per day. So eating 3000 calories per day would not create a calorie deficit at this bodyweight. If I want to get down to 180 pounds (which I would love to!) I’ll need to eat a lot less than 3000 calories! In fact, my daily calorie needs at 180 pounds, all else being equal, would be about 2637 calories. I would need to drop my calorie intake from 3000 calories to 2600 calories to get there.

Compare this level of calorie intake with a woman who is 5’5″, 40 years old, 150 pounds, undergoes moderate exercise 3-5 days per week, and wants to lose 20 pounds. Her daily calorie needs would go from approximately 2210 calories to 2075 calories. So she would need to eat about 2000 calories per day to lose weight. That’s far less than the 2600 per day that I need to eat to get to my goal.

Peter February 21, 2008 at 2:11 pm

I think I am too neurotic to attempt this! LOL, but I might try it for fun just to see what happens. I always feel bad after pigging out for more than a day or so, like I’m gonna die a fat loser alone with my 18 cats. Dramatic, I know LOL

admin February 22, 2008 at 1:12 am

Master of the obvious,

I’ll take a look at that site. I forgot about Eric Heese! He is a great fitness mind for sure!


Nothing wrong with having a healthy sex drive. As far as women having a tougher time losing fat…that is true for sure. Once people embrace the feeling of being healthy, they shouldn’t want to go back to feeling out of shape again. I can’t imagine being out of shape ever again. Maintenance is still hard work, but it is completely worth it! I can tell that you will never let yourself slide again…it is a great feeling to know that you will be in shape your entire life. Why not?


I told you all of this would happen! I knew you could do it. I remember you saying that you were disciplined and hit every goal that you put your mind to. I had zero doubt that you would become ripped. Great Job! I want to visit Thailand!!!!!


That is a great point. It is one of the things that happens for sure. There has actually been research that overall body weight (including fat) burns more calories than a lighter weight. As you lose weight, you do need to reduce your calories to get the same effect. That being said…at some point your body does shut down its production of fat burning hormones after too long of a period of time under calorie restriction. Good point though…because body weight plays a huge role in dieting as well.


It is women who wind up with 18 cats! Men live alone and play Xbox instead of interacting with women…I like the occasional round of Call of Duty 4, but I keep it to a minimum (it is a good game…must avoid the “dark side”). All joking aside…you really only want to do this when fat loss has halted.


Ricky February 22, 2008 at 7:02 am

As always, great post.
One thing though, one thing that no-one ever seems to go into is actual long-term weight maintenance. You should really do an article that focusses on maintenance instead of fat loss. It is actually hard to find good articles and while you’ve written a good article about maintaining low body fat to tighten the skin I would really like to see an article about life in the middle. Here you tell us to take short maintenance calorie break, and talk about weight gain, which does happen. What about initial bit of weight gain when the diet is over once and for all?

Done February 22, 2008 at 9:33 am

Hi Rusty,

Hope all is well with you guys!!

Ive hit a plateau…. for a while now… i was going very well before Christmas… then started the warrior diet again… beginning of Feb… but i dont seem to have lost anything… infact – i think ive gained a bit… (very unhappy with myself 🙁 )

Ive not cheated either…. so dont know what im doing wrong.
Ive got to admit – since my course – dont have so much time for the gym. I also think ive got a podgy face – cos ive got a little double chin thing going here…. and it freaks me out. (but that was there before Christmas as well) and no matter what – i just cant seem to lose it. How did Charlize do it when she had to lose all that weight… i dont understand how these celebs do it?

I suppose i just have to hit the gym harder – because i keep on getting to this stage… and then nothing happens anymore and i lose the will. I NEED SOMETHING TO MOTIVATE ME AGAIN!
And im scared of eating more meals – cos at the moment im eating once a day… and not losing much… but i suppose ill give it a go.
What about yogert? hehe :o)

Ok then have a good day! Nice site! I enjoy reading this more then my cosmo!

xoxoxoxox 🙂



Jordan February 22, 2008 at 11:53 am

Peter, don’t pig out! I only said that this probably wouldn’t slow down the metabolism, not that you can lose weight while pigging out! 🙂

I tried this diet in December. I ate whatever I wanted on one day, and then ate about 700- 1200 calories the next day. I managed to lose 7.5 pounds in the first two weeks of December, and half a pound in the last two weeks of December. And that was when I was eating a ton of food over the Christmas holiday! I ate massive amounts of food on my UpDay for at least three weeks. I didn’t lose a lot of weight, but it was amazing that I didn’t gain weight! I assume that was thanks in part to the DownDays, as well as my large body that was able to absorb a lot of those calories.

I didn’t do this diet in January and most of February, but I started again this week. Without the indulgences of Christmas, hopefully it will go better this time around.

Cory February 22, 2008 at 1:41 pm

Hey Rusty, Ive hit a bit of a Plateau myself. Although I think it may be caused by my protein shake. The morning shake that I have been drinking for the last couple of weeks has Creatine in it. Which I thought would help me lose weight and help me hit my goals, as well as keep me from losing too much muscle while I diet so hard to lose weight. Well it definitely has helped with my workouts and I do feel that I am quite a bit stronger while lifting and such, it really has slowed my weight loss down. Now dont get me wrong I cant expect to continue losing at the extreme rate that I was but I really have slowed down and I am doing nothing different except for the protien shake with creatine. I know I need to maintain my muscle and the creatine will help that plus give my muscles energy, but I dont want to ruin what I have been working so hard for. So really what do you think about creatine and fat loss Rusty?

admin February 23, 2008 at 2:08 am


Great point. I will discuss this in the future, since I’ve been in maintenance for a few years now. I consider maintenance never getting 5 pounds out from being in peak condition. I’ll make a note about this for sure!


My site isn’t close to as cool as Cosmo, but I’ll take the compliment for sure. I have never done an article on “10 Ways to Spice up Your Love Life” or anything cool like that. Okay, you may be better off doing a 3 meal approach. If the one meal a day isn’t working for you, try 3 meals…and make that dinner meal low carb. Feel free to eat moderate carbs for dinner if you workout right before dinner. You will make it happen.


Why don’t you give your body a break from creatine for a while? Get lean and then re-introduce it, if you feel you want a bit more volume in your muscles at some point. Don’t get extremely worried about losing muscle mass. If you lose a bit of muscle, it is pretty easy to regain when you go back to maintenance calories.



Cory February 26, 2008 at 4:02 pm

Another quick question, Im starting a 7 day off week, as I do seem to be at a bit of a plateau right now, and Im wondering do you think I should increase my workouts, try to increase my cardio and maybe add a few sets to my lifts for the week or should I keep them the same or even reduce my workouts for the off week? Thanks again for all the advice.

admin February 26, 2008 at 8:59 pm


Why don’t you focus more on lifting this week instead of cardio? It will be a good break for your body and once you come back to lower carb with a bunch of cardio it will work wonders again.

Enjoy the food!


Herbal Nourish February 28, 2008 at 8:59 am

Hi Rusty Yeas I agree with that most diets work well in the beginning, but lose effectiveness over time. At some point you need to adjust your calorie intake and increase your cardio to continue to get results.

Very good article Rusty:-)



Christine March 15, 2008 at 6:36 am

Hi Rusty,
So i’ve decided to take a strategic break from my weight loss regime this past week. I literally have gone out to dinner every night, and i find myself up 2 pounds from last week. It’s a very scary feeling! Anyway, so if Monday i go completely low carb + raw foods, and do 60 minutes of cardio a day on an empty stomach, can i reverse this damage in a few days or is more like a week or two? I’m ok, with going up a couple pounds, if it means, that i’m going to lose more in the end.
Thanks again!

admin March 15, 2008 at 1:53 pm


You will lose 2-3 pounds in a matter of days when you go low carb and then you will keep on losing body fat. No need to worry at all.


ray March 19, 2008 at 11:33 pm

how about if I were to just do a cheat day on the weekend every week
do you think that would keep the starv. mode at bay or no?
Im on the warrior diet so I usually have a strong coffee in the morning to get my heartrate skyrocketing, do some HIIT after the coffe, do some body weight exercises:pushups, dips pullups hanging situps, some L/V-sit and then usually weight until around 8ish to grab some grub at 1500 calories which is my BMR
Im in serious cutting mode right now though
so is the cheat day a good or bad or non-effective idea?

Brad March 20, 2008 at 6:34 pm

Hey Rusty, I’m in the 4th week now of my first 6 week fat loss phase, by the end of this week I should be down to 186 pounds. I started at 194. I’m losing about a pound and a half to two pounds each week. I’m definitely right on track! After the initial 6 weeks is over I’m assuming I’ll be around 182-183, which will put me at about 9% bodyfat.
I will then take a 7 day break from dieting and eat maintenance calories for a week. I’m also going to take a week off from HIIT. I can tell my legs are getting fatigued from the HIIT and I have a basketball tournament that weekend. I’m hoping the extra calories/carbs and a little break from HIIT will really get my legs fresh for the big weekend.
My question is this, when you take you’re breaks from dieting do you gain back much weight? My goal is to not gain more then a pound. Is that realistic, especially since I won’t be doing HIIT that week?
Anyways, things are going really well! A couple ways I can tell I’m starting lean out again aside from the scale is my face is getting more square again, and all the veins in my arms are starting to pop out again, more then usual. Definitely making progress, thanks for all the help!
By the way, I’ve been doing different forms of pullups and chinups with each of my four lifting sessions each week for a couple months now and my back is really developing faster then it ever has before! The definition you get in you’re back from pullups/chinups is far superior then any other back exercise in my opinion. I’ve never achieved results like these before. Really starting to see the V-taper look. Planks are really helping with this too, definition in my torso is getting pretty good.

Brad March 20, 2008 at 6:39 pm

Ray, I’m curious as to how you’re results are going? Your routine looks like a good one. I’m curious as to how it’s going as far as your diet goes, eating 1500 calories at night. Do you eat at all during the day? Are you losing bodyfat on this diet?
I just like to see what other people are doing to get results, thats why I ask. I’m always interested in what different methods work for different people. Thanks!

admin March 21, 2008 at 1:35 am


You certainly can do the cheat day. If you get to a fat loss sticking point, then just eliminate the cheat day…at east for a while. Feel free to do it until the weight stalls…then try a more systematic approach where you go 2-3 weeks strict and one week not as strict.


You will put on more than one pound, but it is temporary water weight, so don’t panic. Enjoy your week break from super-strict dieting and tough cardio. It is great to hear that the chin-ups and planks are paying off. Those are two extremely effective exercises. You don’t see too many people in the gym doing either…do you? I swear, I rarely see people doing planks.

Have a great one,


Brad March 21, 2008 at 10:09 am

Yeah, I rarely see anyone doing planks, or pullups/chin-ups for that matter. I’ve really gotten into some of the bodyweight exercises like dips, pushups, chins etc….. and incorporated them into my weight lifting routine. I think it’s really paying off in improving my muscle density and body shape, mainly because I can do them 4 to 5 times a week and not overtrain. My other lifts have not suffered at all from this.
I figured the weight I would add from my week off would be mostly from water, from the extra carbs and sodium. But its still good to hear from someone who has been there done that.

star March 22, 2008 at 5:25 pm

Hey Rusty,
I’m confused. You’ve written articles saying that if you diet hard you can lose 15-20 pounds in two weeks to 21 days. On the other hand you’ve also said that people won’t lose much weight in the first two weeks and those are just a ramp up to your diet which you should stick with for 6 weeks.
What am I missing?

admin March 23, 2008 at 4:08 pm


I do have a 21 day diet plan outlined, that does talk about dropping 15-20 pounds in a short period of time. This is based on Lyle McDonald’s excellent book:

The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting.

This is an extreme way to drop a large amount of weight quickly, because it involves eating 600-800 calories per day for two weeks. This is a short term solution. The majority of my site talks about slower weight loss on a moderate diet.

Hope that clears it up,


Sawyer May 5, 2008 at 3:00 pm

Hey Rusty,

Once again great post bud.

I was wondering what your thoughts were on calorie cycling.
I am trying to do it with the Warrior Diet, I like to try things personally before I recommend them, so I am doing 2 days of 3 meals at maintenance level intake and 1 day Warrior Diet lower cal.

Scott May 26, 2008 at 10:43 am

Hey Rusty,

Hoping you can help. Im 6ft 178 pounds. After a sustaining a high protein, low carb diet i found my results not to be very effective. (in hopes of getting bigger i went from 190 to 178) Further, the protein killed my appetite so now that im trying to add more carbs i find myself never hungry! Im trying to put on weight. Im long and lean, i look skinnier in a t-shirt because i have thin forearms but i do have defined muscles. My goal is to get to 185 which for me i feel would be ideal. My question is, do i eat when im not hungry? i have done this and i feel lethargic and no energy. Or should i just listen to my body and forget the number of calories if i dont eat the 2500 im looking for? Im just sick of feeling “weighed down” throughout the day due to eating to hit the 2500 calories. But if i dont eat i feel like im wasting away! Any help or tips would be greatly appreciated. Thanks Rusty!

admin May 28, 2008 at 2:13 am


This will work well at keeping a low body fat level or losing fat at a slow pace while maintaining muscle. You can be very flexible with the Warrior Diet.


What will work for you is to eat moderate e-mails during the day…workout in the afternoon…drink a few glasses of milk or a protein shake right after your workout is done…then eat a large meal an hour later. You will feel sleepy from the food during the evening, but that is the time you want to wind down anyway. Your muscles will absorb more nutrients after your workouts compared to eating before your workouts, so focus the majority of your eating to after your workouts.

Hope that helps!


David August 22, 2009 at 6:58 pm

I sure hope you are right with this post, Rusty.
Down to 7% body fat and i can’t seem to lose any more.
Going to give this a try.

Lauren West June 18, 2012 at 5:38 am

My friends and family are telling not to workout everyday. I use the machines at the gym, doing the whole routine daily. I am dieting, have lost 32 lbs so far. (19 to go) but I want to tone while dieting and feel I need this training “daily” so I don’t get flabby. I am 64 years old. I read your article about being fit as opposed to the “body building” technique with split workouts. So is a daily workout on all areas going to accomplish what I want or will this harm me?

Jeanice July 14, 2012 at 1:50 pm

I am a former figure competitor and let me tell you this strategy is great! I took a break from dieting and training this weekend up until Monday, this will definitely speed your metabo up!

Rebecca August 30, 2013 at 10:45 pm

Well I had no idea such thing even existed before I found this journal but I’ve been doing something very similar.I’m no this shake diet thingy and lost weight.but then after like a month my weight loss was very low to none. Even if I had cheat meals I didn’t feel different.so I decided to take a break for 3 days eating what ever I wanted.I gained weight immediately but arrrgggh that’s to be expected . So from Sunday I’ll be starting my diet again.according to ur article I’m a genius. I feel so excited to start dieting. Weight loss was never this much fun. 🙂 thank you.

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