Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.
How often have you tried to lose weight, only to see your efforts stall after a few weeks? Sticking to a strict diet and exercise plan can be tough for most people. The good news is that research now suggests taking intermittent breaks from dieting may actually support long-term weight management. It helps people stay motivated, reduce the feeling of restriction, and make healthier habits stick in the long run.
Let’s look at some of the methods researchers and health experts are exploring to make weight loss more sustainable.
One study gaining attention found that weighing yourself daily and adjusting your eating and activity accordingly can lead to meaningful weight loss over a two-year period, especially when combined with regular diet “breaks.” This approach doesn’t rely on strict calorie counting or rigid exercise routines, but it does involve tracking your weight each day and observing trends over time.
This method is known as the “Caloric Titration Method.” Instead of aiming for large, rapid weight loss, it focuses on small, incremental reductions. The method involves small reductions in body weight, around one per cent at a time, followed by a short stabilisation period before resuming weight loss. During this maintenance phase, they may eat a little more or reduce exercise compared with a full-weight-loss effort.
After the maintenance period, the process repeats: another 1% reduction, followed by another brief break. This cycle continues until the final weight-loss target is reached.
The idea is to gradually shift the body’s baseline weight through these controlled breaks. While it may not suit everyone, this approach can be particularly effective for people aiming to lose a few kilograms. It’s a strategy backed by research and shows promise for maintaining results in the long term.
Weigh yourself at roughly the same time each day, but pay attention to weekly or monthly trends rather than day-to-day numbers. Daily weight can swing due to food choices, mostly reflecting water retention rather than fat gain. Carbohydrates, for example, bind more water than proteins.
Focus on small, manageable changes that create a modest daily calorie deficit, around 100 calories, such as skipping dessert a few times a week, swapping a meal for a shake occasionally, or cutting back on pre-packaged, energy-dense snacks most days.
Another increasingly popular strategy is intermittent fasting, including alternate-day fasting. This involves eating fewer calories on certain days while maintaining “normal” eating on others.
In one study with mice, researchers compared a continuous restricted diet to an intermittent one, where the mice could eat freely for one to three days per week. Interestingly, both groups lost the same amount of weight over 15 weeks, even though the intermittent group ate more on some days. Evidence for intermittent fasting is also growing in humans.
Taking breaks from strict dieting may help maintain weight goals because it keeps lifestyle changes sustainable and provides a sense of occasional indulgence. Motivation often drops when dieting feels relentless or results aren’t immediate.
While more research is needed to confirm whether intermittent fasting outperforms traditional continuous dieting, it is emerging as a recognised, flexible option. No single approach works for everyone, but allowing structured breaks or ad lib periods may make it easier to stick to a healthy eating plan over the long term.
Intermittent fasting is often promoted as a way to boost fat burning and control weight, but what does it really do to your body? Read this article to find out how fasting affects your metabolism and whether it helps or hinders long-term results.
Strict diets can feel overwhelming, but research suggests that incorporating structured breaks can make weight loss more effective and sustainable. Whether it’s through gradual weight adjustments, flexible fasting routines, or other balanced approaches, the goal is to build lasting habits. With a balanced approach, reaching and maintaining your goals becomes far more realistic.
Short breaks and small shifts in eating patterns can sometimes support, rather than sabotage, long-term progress. Check out this article to learn whether skipping dinner is helpful or harmful when it comes to weight loss.
Dr Nick Fuller is the founder of Interval Weight Loss and is a leading obesity expert at the University of Sydney with a Ph.D. in Obesity Treatment. Dr Fuller is also the author of three best-selling books and his work been published in top ranked journals in the medical field, including JAMA, Lancet and American Journal of Clinical Nutrition.