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Confused as always regarding what backup method to use

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I know this question has probably been asked a gillion times but I'm going to ask again.

On my Windows 7 machine I run PerfectDisk disk disk optimization software to defragment my hard drive. I've been only doing peroidic full backups on my system because I understood that running a defragger made it impossible to create differential or incremental backups. Is this really true. I would like to run more frequement backups then full backups as I run them manually I often forget.

Can someone provide me with some advice on how to effectively backup my system?

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Running a defrag software doesn't make it impossible, it just make incremental and differenrial backups much bigger than necessary. Typically, you don't run defrag very often. In fact, there is no need to run PerfectDisk all the time (auto-optimization kind of thing).
Schedule your defrag task so that it is before a new full, don't defrag between 2 fulls. If the tasks get desynchronized, no big deal...

I am seeing the same problem now that I have switched to ATIH 2014 and Win 8.1. I did a full backup of my data drive yesterday (128MB) and did an incremental this morning that was 70MB. I did run PerfectDisk overnight to defrag the drive. What puzzles me is that I did not see this problem with ATIH 2013/Win 7 or earlier. PerfectDisk has been set up to automatically defrag all partitions every Sunday morning. I run incremental backups every two weeks and start a new full backup set every quarter. I would definitely have noticed if my incremental were 50% of the full backups which is what I am seeing now.