Many of our VIPs just wrapped up the latest BioTRUST challenge: Healthy Habits in Motion. They crushed mini-challenges, made progress on their goals, and stayed committed, inspiring all of us so much. Whether you joined the latest challenge (or didn’t even know it was happening) or have been quietly building better habits in your own time, take a moment to recognize something important: Any time you show up for yourself, you’re moving forward. 

That said, sometimes, the best way to keep making progress is to take a pause. Not quit. Not backtrack. But to take a thoughtful, strategic break—from strict dieting, from a rigid workout schedule, or both. 

Taking a planned break from diet and exercise is a concept that can feel counterintuitive, especially in a society that tends to celebrate all-in, never-miss-a-day discipline. (Evidenced by 30-day to 1-year, no-break “commitments” popularized by some “influencers.”) But research, including a fascinating new study, shows that well-timed breaks can actually help you lose more fat, maintain muscle, and avoid burnout.

The key is knowing how—and when—to hit pause in a way that refreshes your body, resets your motivation, and protects the progress you’ve worked hard to earn. 

So, are you ready to learn why taking a break might be just what your health journey needs right now? And how to do it without falling back into the habits you’ve left behind? Let’s do it!

Why a Planned Break from Diet and Exercise Can Be a Game-Changer (Not a Setback)

Let’s be honest—most of us have been taught that consistency is the secret to success. And it is! However, there’s a difference between being consistent and being relentless. The truth is, grinding without a break can sometimes work against you.

In fact, researchers are finding that planned breaks—especially from calorie restriction or intense dieting—might be one of the most powerful tools for long-term fat loss and metabolic health.

A recent review published in Nutrition Reviews explored the benefits of intermittent dieting, which involves periods of structured dieting followed by short, intentional breaks. What they found was fascinating:

• People who practiced intermittent dieting (like two weeks on, two weeks off) lost more body fat than those who dieted straight through.
• They also preserved more lean mass, meaning they kept more muscle, which helps keep your metabolism humming.
• What’s more, taking breaks appeared to help protect against the typical metabolic slowdown that often happens during prolonged calorie restriction.

The takeaway? Being “on a diet” all the time may not be necessary—or even ideal. Giving your body (and brain) a break can reduce diet fatigue, reset hunger signals, and make it easier to stick with healthy habits in the long run.

But this approach isn’t just about dieting. The benefits of stepping back apply to your workout routine as well.

The Benefits of Taking Fitness Breaks

When it comes to exercise, it’s easy to fall into an “every day or bust” mindset. Maybe you’ve been following a program to the letter or hitting your step goals with laser focus. But just like with dieting, pushing through without pause can lead to burnout, fatigue, and even injury.

That’s why planned breaks from your fitness routine—whether it’s for a few days or even a week or more—can be just as important as the workouts themselves.

Here’s what the research says:

• Short breaks (up to two weeks) from structured training generally do not result in significant loss of muscle strength or cardiovascular fitness. In fact, studies show that fit individuals maintain most of their gains for up to two to three weeks of rest.
• These breaks give your muscles and joints a chance to recover and repair, especially if you’ve been doing high-intensity training or strength work.
• Stepping away for a bit can help reignite your motivation and make your next phase of training feel fresh and exciting again.

It’s not just about physical recovery—it’s mental, too. If your workouts have started to feel like a chore or you’re dragging yourself through them, that’s a signal worth listening to.

That said, “taking a break” doesn’t mean doing nothing unless you need full rest. This could mean:

• Swapping your regular strength routine for light mobility work.
• Skipping intense cardio and opting for long walks, yoga, or gentle hikes.
• Giving your body a chance to rest while staying connected to movement in a more intuitive, enjoyable way.

The bottom line? Just like muscles grow during rest—not during the actual workout—your long-term fitness journey can benefit greatly from these intentional pauses. The trick is knowing how to structure them.

Should You Break from Everything—or Just One Thing?

If taking a break sounds appealing, the next question is: What kind of break should I take? Should you hit pause on both your workouts and your nutrition? Or just one? The answer depends on your body, your mindset, and your goals.

Here’s the good news: You don’t have to stop everything to benefit. In fact, a partial break—either from dieting or from training—might be the most effective strategy for maintaining progress while also getting the mental and physical reset you need.

Take a Break from Dieting but Keep Moving

For many people, continuing to exercise while taking a break from calorie tracking or a restrictive eating plan is a great way to stay grounded.

• Movement helps regulate hunger and energy levels naturally.
• You’ll maintain your fitness momentum while giving yourself a little more food freedom.
• It reinforces the idea that you’re building a lifestyle, not just sticking to a “plan.”

This is especially helpful if you’re feeling burnt out from tracking every bite or your meals have been feeling more like math problems than nourishment.

Or Take a Fitness Pause but Stay Nourished

On the flip side, if you’ve been hitting the gym hard and your body is sending clear signs (soreness, fatigue, trouble sleeping, lack of motivation), it might be time to scale back physically, while still supporting your body with nourishing meals.

• • Focus on high-quality nutrition to help your body recover.
  • You’ll likely return to training with more strength and renewed energy.

It also gives you space to reflect on what types of movement feel good to you moving forward.

What About Taking a Full Break?

There are times when stepping back from both areas makes sense—like after finishing a particularly intense program (such as for a Challenge!), recovering from illness or injury, or going through a high-stress season of life. That said, a full break works best when it’s short-term and intentional.

Over the years, we’ve watched many a fitness enthusiast go from training hard and being all-in (perhaps for their first fitness competition) to all-out, skipping gym sessions and indulging every craving. From focusing 100% on getting the fittest they’ve ever been to gaining back every pound and then some once they reached their goal. Only to have to start again from day 1…

That’s why it’s just as important to be intentional about a break as it was to complete the challenge.

How to Take a Break Without Losing Progress

Let’s be real—taking a break can also feel a little scary, especially if you’ve been committed to making real, lasting change. What if a couple of days off turns into weeks… or months? What if you slide back into old habits? 

That’s a valid concern—but with a little planning, your break can be a springboard rather than a slippery slope.

Here’s how to make sure your break is a reset, not a rewind:

1. Set a Start and End Date: Planned breaks work best when they’re just that—planned. Decide how long your break will be (e.g., 3 days or a week), and mark the return date on your calendar. You can even schedule a mini “re-entry plan” to ease back in.
2. Keep a Few Anchors in Place: Rather than going from 100 to zero, hold on to a few habits that keep you grounded. 

• • Continue to drink plenty of water.
  • Aim for decent sleep.
  • Get outside or move your body in gentle ways (a relaxing walk or stretch).
    These small habits make it easier to restart your full routine later—and help you feel good during the break, too.

4. Practice Mindfulness, Not Perfection: Use this time to listen to your body. What foods make you feel good? What types of movement do you enjoy most? Try releasing rigid rules and checking in with how your body feels rather than what the tracker says. This can help you build trust in yourself—and maybe even discover new habits that feel more sustainable long-term.
5. Avoid the “Free-for-All” Trap: Breaks should feel freeing, not chaotic. It’s okay to indulge a little more, but that doesn’t mean throwing your goals out the window. Keep in mind: your goal is to recharge, not to undo your progress.
6. Stay Connected to Your “Why”: Whether it’s increasing energy, strength, confidence, or health, remind yourself why you started this journey. Keep a journal, post a sticky note, or check in with a friend. That little thread of connection can make all the difference.

Taking a Planned Break from Diet and Exercise Takeaways

You’ve made progress. And you deserve to feel proud!

And, by permitting yourself to pause for a few days or a week, you’re allowing your body and mind to refuel, recalibrate, and reconnect with why you started. So, when you’re ready to hit the gas again, you’ll be even more prepared to keep moving forward, stronger and longer.