Maintenance pitfalls
ahoy_m8
Posts: 3,053 Member
Once you've been in maintenance for a while, are there good habits you catch yourself sliding away from and/or bad habits you find yourself sliding towards? How to you stop the slide?
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I'm developing the bad habit of testing the limits of my recommended caloric intake. Pushing my luck call it what you will, I'm almost overeating on purpose. I've lost 32 lbs over the last 14 months and at my lowest weight EVER (5-1-1/2" tall 105 lbs). Very pleased w/ way I look and feel, but self sabotaging from time to time. Feeling like, oh I deserve that grande caramel macchiato, I've lost so much weight. So that would be the bad habit. The good habits are that (1) I continue to be active and exercise as much as possible (2) I eat nutritionally dense food 80% of the time and (3) I continue to log on MFP, even on "bad" days. I started on maintenance a few weeks ago and still tweaking my calories and exercise. Sure I'm allowed the odd cheat day but I worry about going off the deep end and eventually gaining it all back! Its such a balancing act and every single day is fraught with decisions and pitfalls. But I gain perspective from looking at photos of myself when I was heavy. Then I realize I'm willing to do what it takes to maintain b/c I don't wanna go there again!! Good luck ahoy m8.
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Keep tracking, and/or keep an eye on the scale regularly. If its important enough to you, you will find a way to get back on track after a small slip1
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annette_15 wrote: »Keep tracking, and/or keep an eye on the scale regularly. If its important enough to you, you will find a way to get back on track after a small slip
There are so many good habits I occasionally slide away from, it's hard to list them all, but daily weighing is a big one. If I break from that for more than a week, I'm just less self-aware, and sooner or later I'll slack on something else. Exceeding my maintenance range is generally my wake-up call to get back on track. Failing that, not fitting into my red jeans is an undeniable red flag.
I wish you good luck too, Jill904. Photos are a really good idea!2 -
I'm developing the bad habit of testing the limits of my recommended caloric intake. Pushing my luck call it what you will, I'm almost overeating on purpose. I've lost 32 lbs over the last 14 months and at my lowest weight EVER (5-1-1/2" tall 105 lbs). Very pleased w/ way I look and feel, but self sabotaging from time to time. Feeling like, oh I deserve that grande caramel macchiato, I've lost so much weight. So that would be the bad habit. The good habits are that (1) I continue to be active and exercise as much as possible (2) I eat nutritionally dense food 80% of the time and (3) I continue to log on MFP, even on "bad" days. I started on maintenance a few weeks ago and still tweaking my calories and exercise. Sure I'm allowed the odd cheat day but I worry about going off the deep end and eventually gaining it all back! Its such a balancing act and every single day is fraught with decisions and pitfalls. But I gain perspective from looking at photos of myself when I was heavy. Then I realize I'm willing to do what it takes to maintain b/c I don't wanna go there again!! Good luck ahoy m8.
I wouldn't call this a bad habit; have you heard of reverse dieting? It's all about raising the intake of kcals to increase the maintenance kcals - if you've been able to maintain and increase your kcals it's perfect
To OP's question: I'm not maintaining just yet, but I'm not too far from my goal so I am mentally preparing. I've failed at maintaining before and this time I need a plan. My previous pitfalls have been letting go of controlling my weight and intake - resulting in a 20 lb ++ weight gain which I'm now painstakingly aware of. I've lost the weight and now just want to reduce a little more before I reverse diet to increase my maintenance kcals and I HAVE to keep logging here to find where I'm at. If I let go of my good control when I'm at my goal weight I'll just mess it up again, I know myself well enough to know that. But I guess bi-weekly weigh-ins and logging every so often will be enough in the end. But first I have to find out my maintenance level and that's not easily done..0 -
I'm developing the bad habit of testing the limits of my recommended caloric intake. Pushing my luck call it what you will, I'm almost overeating on purpose. I've lost 32 lbs over the last 14 months and at my lowest weight EVER (5-1-1/2" tall 105 lbs). Very pleased w/ way I look and feel, but self sabotaging from time to time. Feeling like, oh I deserve that grande caramel macchiato, I've lost so much weight. So that would be the bad habit. The good habits are that (1) I continue to be active and exercise as much as possible (2) I eat nutritionally dense food 80% of the time and (3) I continue to log on MFP, even on "bad" days. I started on maintenance a few weeks ago and still tweaking my calories and exercise. Sure I'm allowed the odd cheat day but I worry about going off the deep end and eventually gaining it all back! Its such a balancing act and every single day is fraught with decisions and pitfalls. But I gain perspective from looking at photos of myself when I was heavy. Then I realize I'm willing to do what it takes to maintain b/c I don't wanna go there again!! Good luck ahoy m8.
Yes!
I'm finding myself doing this a lot at the moment.
"Well I've worked so hard and done so well, I can let myself have a second/third/fourth slice of cake"1 -
When you were on your weight loss adventure did you have cheat days/foods that you ate on most days ? Or did you just eat good food your entire weight loss adventure?0
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I've been maintaining for a few years now, and do get challenged from time to time. I think a few techniques that helped me were:
1. While losing, I changed my habits. I didn't look at my weight loss as a temporary thing, I figured out a very general (and one poster said it above) food/eating regime that works for me that I stick to about 80% (probably closer to 85%) of the time. I've realized that a 2-week vacation, or a daily slip-up (if it's not too often), are not things to get too concerned about AS LONG AS I get right back to the habits I've built into my life. That being said, having a couple benchmarks that you use to check in on regularly (i.e. I weigh myself every week at least; occasionally track food just to check macros) would be a good idea.
2. Build some sort of activity into your regular life. Whether it be the gym, walking, whatever. I am pretty darn faithful about taking a long (between 3 and 5 miles) hike or walk every morning with my dog, husband, and neighbor-friends. Unless it's raining, we walk. Period. I work full-time too, and I do this early before going into work. That means, sometimes, I'm out the door at 6 a.m., already showered; back by 7:30; eat something and dash to office.
I also do other exercises, but shake things up on a regular basis. I took up mountain biking a few years ago, and bike in the summer. I also play pickleball (OMG, that game is addicting) in the summer. In the winter, I focus more on weight-lifting and bulking (adding weight!!!) to build more muscle; in summer, I continue lifting, but focus on losing the few pounds I gained while "bulking" by adding in the above cardio, and mostly lift to maintain my strength and muscle mass. Anyway, bottom line is that I shake things up and don't do the same thing all the time.
3. I also figure out a few strategies for those "challenging" times we all face; it's individual for everyone. For me, it's social situations; a particular time during an office day that I want to eat everything that is in front of me including my desk; and traveling, especially long drives, when I want to be popping food in my mouth all the time. If I can manage those "Big 3" situations that are my weak points, if there are others that I also fall for--well, so be it. I pick my battles. I may also not always win at the Big 3 challenges, but I've developed enough mettle to win MOST of the time.
Plus, all of us here who are maintaining--we KNOW how to lose weight, right? If you see yourself trending, it's up to you to stop it. But having built up habits that you can live with 80-90% of the time is probably one of the more effective ways to go, in my opinion.10 -
Good habits: I have no problem turning down something if it doesn't fit into my calories. I make sure I consume all my vitamins and other nutrients. Also, I have gotten a lot better with portion control and listening to what my body really needs.
Bad habits: Sometimes I can get a bit obsessive with weighing everything (especially since I got a pocket scale which goes to the 0.1 gram, so now I try to zero out my calories every day just because I'm terribly OCD apparently). In addition, sometimes I'll save my calories for something super high sugar and probably terrible for me (containing partially hydrogenated oils) just for the sake of having enough calories to enjoy it. I know moderation is key, but I don't care what people say, it would probably be best to never touch that artificial stuff xD Oh well!1 -
CarlydogsMom wrote: »I've been maintaining for a few years now, and do get challenged from time to time. I think a few techniques that helped me were.....
A lot of good advice in that post and the others too... thank you for sharing. I'm about to start maintenance and certainly do not want to undo all the work I've been doing. It's good that people take the time to share their experiences. It helps a lot.1 -
Sometimes I think I can take a "break" and go back and eat things that are fried/greasy/heavy. Wrong!!! Those things now blow through my system at warp speed, wreaking havoc every inch of the way. I'll spend a good 12 hours totally miserable if I try to eat such things now!1
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What wonderful comments! Thank you to EVERYONE!! I've been maintaining for about 2 years now after a 125lb weight loss. I'm really proud of myself but don't ever want to let "pride" or over confidence take over my life. I would "ditto" everything said, especially from "CarlydogsMom". It's how I've learned to live my life and I never want to go back to where I was. I was 54 when I began this journey (for the last time). It has been a lifestyle change and soooooooo worth the effort!2
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I've been maintaining for 2 years now...I don't log, so maintaining my healthy habits are very important. I would say that they are pretty well ingrained, but challenges do come up.
My biggest issues arise in the winter months which are fortunately short here in NM. Most of the year we have mild, awesome weather that is conducive to getting outside and doing stuff so I and my family are pretty active just generally...hiking in the mountains on a Saturday afternoon or hitching up the bike trailers and riding to the zoo on our bikes or taking a morning stroll to the grocery store to pick up a few needed items for Sunday morning breakfast, etc.
In the winter, I do a lot less of that kind of stuff...it's cold and dark...and cold, so I'm just less active in general. I still keep with my regular workouts, but my general activity decreases substantially in November, December, January, and into Feb when we start to thaw out. To boot, while I eat very well, I tend to eat more in the winter because, instead of walking around the zoo with my kids, I'm at home with them playing a board game or watching a movie...and boredom eating.
That's really the biggest issue for me...boredom eating in the winter. This year I combated that by actually doing an intentional bulk...figured if I was going to eat I was going to eat and lift and put it to some good use. It was a worthwhile experience but I likely won't do it again...because cutting sucks. So I don't know how I'll do next winter...need to come up with a plan.0 -
I totally get what you're saying about seasonal habits, cwolfman. My pitfall is summer, though, because it is so dang hot in TX. My exercise intensity goes down, and we drink a lot of margaritas. I make killer margaritas, BTW. September is the worst because, mentally, you're thinking it should be getting all nice and fall-like any hour now but in actuality, it's still triple-digit heat and it just grinds your soul down. And actually, a margarita is pretty good for that.
Awesome job, memar. You're really inspiring! To the person who said they are still figuring out their maintenance calories, I would say accurate logging is the only way I know of to do that. Once you know the number, it's easier to transition away from daily logging if that's your direction. Thanks, all!1 -
Ive been in maintaining for 7 months now. I joined MFP after I lost 80lbs and begain logging food/exercise to help me maintain. Well I stopped logging for 30 days and found myself eatting out of emotions vs hunger a few times and looking forward to eatting...I feel better when I preplan and chart my food intake and exercise....is that what ppl who have never battled the bulge do? I also weigh myself a few times a week as a reminder not to over eat0
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I have successfully maintained my goal weight for a couple of months now. I work with weekly and not daily calorie goals. If I want to eat more one day then I will make up for it one of the next days. I usually incorporate one or two days a week where I eat very low calorie diets. I also exercise a lot and I log everything.0
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hmmm interesting question ....
I'd say whatever habits - exercise or eating wise I established for weight loss and continue to groom in maintaining I stick to those religiously.
Here are some of mine:- Never deprive myself (I have nothing off limits & by doing this I don't usually crave for anything - yes it IS a silly Jedi mind trick but it works for me LOL) - but when I do have a hankering for something (like today is Chocolate Chip Cookie day) indulge in proper portion ie. instead of sitting down with a whole bag of chips, I weigh one serving & put the rest away (80/20 Rule)
- Typically ZERO calories from what I drink - keeps me to water or tea because I rather spend the calories else where (like the chocolate chip cookie haha)
- Keep snacks and goodies in cupboards rather than out on the counter - yes yes yet another silly Jedi mind trick but it works for me
- Eat my dinners super late so I avoid snacking on crap after dinner - this is still sometimes a struggle but as long as I continue to proactively be mindful of it I'm okay
- Continue to educate myself on nutrition in order to defy the odds of weight regain
Best of luck to you!
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Really for me it's keeping the balance of calories that I have to check myself on.
By this I mean, the office had donuts this morning, so it's best for me to have a salad with some protein for lunch. Because donuts.0 -
Great habits, Raspberry! Thanks for sharing. The kid snacks go in one cabinet and mom snacks go in another, so we speak Jedi, too. I budget for wine on weekends, though. Re: office donuts, it's funny because more than 90% of the time, donuts (or whatever office sweets) don't phase me. There are so many things I like more, that are more worth the calories, that the donuts (or whatever) aren't really a temptation. E.g. for the fat & bread, I'd rather have a really interesting bruschetta, you know? But once in a blue moon I get in a slacker mind set, and it's like I'm not even myself. Everything sounds good, and the sad part is the allure is better than the actual eating. It's always kind of a let down after the fact. Usually my slide starts with something small (like omitting daily weighing) and the slacking builds. I'm pretty good about buckling down when I hit the top of my maintenance range, though. Thanks for the comments, and bet of luck to you all, too! Have a great weekend!0
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I can let my portions edge up (I've been maintaining two years). I also have to watch my macros. If carbs get too high (over 50%), then my weight will edge up no matter what my calories.
But I am still within my 5 pound zone, have not missed a meal/snack/day logging since I started 3 years ago, and still love to eat, so I'm a happy camper. This is not that hard, it just requires persistence.1 -
But I am still within my 5 pound zone, have not missed a meal/snack/day logging since I started 3 years ago, and still love to eat, so I'm a happy camper. This is not that hard, it just requires persistence.
How do you log foods you haven't cooked, e.g. Restaurant food or a meal at a friend's house?0 -
bump1
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Bumping this! It's a super old thread but would love to hear more comments. I have been maintaining for two years and while it has become my life to be healthy, there is still always the fear in the back of my mind that I will get fat from eating too much or indulging in sweets. I have found that I am not the kind of person who can really practice moderation with sugar...it is better for me to avoid it, which I do 95% of the time or more. If I am PMS and really craving a sweet, sometimes I just go for it but I know it is tough to get it out of my system and fight that sugar addiction.
I am a Jedi also and do all of the tricks mentioned, like keep foods out of the house completely or have foods that are tempting hidden in the cupboard. I am thankful my man and son are supportive and want to be healthy, too.
I know my body enough now to feel when I have been deviating and it is catching up to me and all I have to do is jump on the scale and yep-feeling confirmed. Thankfully when I get back to cleaner eating, I level out again.
It's a lifestyle--not a destination. That is the most important piece for me. And it is the life I want and that brings me the most joy!5 -
Old thread but one bad habit which I notice in maintenance is that over time I start to eat faster and faster instead of savoring. Just reminding myself to take smaller bites and enjoy the food helps.7
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SummerSkier wrote: »Old thread but one bad habit which I notice in maintenance is that over time I start to eat faster and faster instead of savoring. Just reminding myself to take smaller bites and enjoy the food helps.
@SummerSkier
Yes, I’ve noticed this, too, lately. Also looking at phone or other distractions while eating.
BTW- somewhere I saw you post about what you had noticed in some others about gradually shifting up goals & gradually adding back lbs. Remembering that post had helped me many times. Thank you!0 -
Bumping this! It's a super old thread but would love to hear more comments. I have been maintaining for two years and while it has become my life to be healthy, there is still always the fear in the back of my mind that I will get fat from eating too much or indulging in sweets. I have found that I am not the kind of person who can really practice moderation with sugar...it is better for me to avoid it, which I do 95% of the time or more. If I am PMS and really craving a sweet, sometimes I just go for it but I know it is tough to get it out of my system and fight that sugar addiction.
I am a Jedi also and do all of the tricks mentioned, like keep foods out of the house completely or have foods that are tempting hidden in the cupboard. I am thankful my man and son are supportive and want to be healthy, too.
I know my body enough now to feel when I have been deviating and it is catching up to me and all I have to do is jump on the scale and yep-feeling confirmed. Thankfully when I get back to cleaner eating, I level out again.
It's a lifestyle--not a destination. That is the most important piece for me. And it is the life I want and that brings me the most joy!
Hi @nay0meh
I do the things you list.
And…
I don’t eat out or get takeout.
We only eat two foods that have a bit of sugar (and that I’ve learned I can definitely control.)
The one thing I noticed in the past month (almost 40 months maintaining 70 lb loss) was a little voice saying, “I don’t want to weigh & track all my food.”
But I did because…
1. I want accurate data.
2. I was obese 40+ years; it’s very easy for me to eat a lot or make poor food choices.
3. I know for sure it’s not the voice I should listen to. It’s the voice that will have me waking up a while from now obese & unhealthy again.
4. I need to keep some macros/micros below certain values for health reasons & the only way I can do that is to track my food accurately.
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No such thing as maintenance.1
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No such thing as maintenance.
I'm thinking you and I must define "maintenance" differently, because maintenance is where I think I've been for 6+ years now, after multiple previous *decades* of obesity.
Healthy BMI? Check.
Good, normal blood tests/blood pressure, unlike in the past? Check.
Same clothes size? Check.
To me, that's maintenance.
Will I stay there the rest of my life? Don't know, but I'm working at it.
I don't think maintenance means never having to think about managing eating or bodyweight again, ever. My always-slim friends don't ignore those things, either.
How would you define "maintenance", since you seem to think it's unachievable?2 -
Have lost about 85 lbs & I've been at or under my goal weight for over 8 years and fortunately have not really had an issue with staying on track except for vacations. That's when I'll eat foods I don't normally choose and will eat more than usual. My mind set is that when I get home, I'll get back on track no delay and no excuses. Even on vacation though I track everything and get in some exercise every day. Never really gained much more than a pound or two.
For me I think the "secret sauce" was never really going on a diet. I made small sustainable changes and over time changed the way I ate in a way that I really like and is easy to maintain. If I do find my weight has crept up in my range (+/- 3 lbs from goal) I'll not do much different except to make sure I'm accurately tracking everything and really staying at my daily goal. And I'll forgo the wine for a few nights.3 -
I'm in year 6+ of maintaining (including a period where I super-slowly lost a few vanity pounds that hadn't taken me out of a healthy weight/BMI for my body, nor made me buy bigger jeans)
Most of the time, things are fine. I know myself, know I need to keep counting, at least the majority of the days; and I know I need to watch my weight trend. (I weigh daily, use Libra.)
To me, that routine's non-intrusive, takes maybe 10 minutes a day. Like some above, I've found ways of eating and being active that are pretty easy, keep me happy overall. No way I could stay "disciplined", "motivated" for this long, to do hard/unpleasant things. I also calorie bank - eat a little under calories most days (just 100-150-ish) to eat more indulgently occasionally, though I don't precisely track the banked amounts; I just set goal a little low, and eat to it most days, splurge occasionally, watch the scale. Staying active in the MFP Community also seems to help me keep my head in the game.
A few things are challenges:
1. Traveling, especially traveling with others who are snack-y people, but even on my own there's some FOMO when there are interesting restaurants in new places, and that sort of thing.
2. Potluck meals, which I'll define because MFP is international: Many people, everyone brings a tempting dish to share. My rowing club has them occasionally, for example.
3. Fall. I don't know whether it's some shorter days/SAD (seasonal affective disorder), or my mostly-Scandinavian genes being wired to fatten up as the cold season comes, but I get crave-y and less well-controlled in Fall.
4. Drinks with tempting food, the obvious issue that alcohol reduces inhibitions, makes it easier to give in to extra calories if yummy stuff is present. I don't feel like I have "an alcohol problem" in a general sense, like wine and craft beer, so don't want to go cold turkey.
Counter strategies:
1. Identify better road snacks, still things I like and can get at convenience stores/service centers on the road (for some reason, that's important to me, bringing things from home doesn't work). I appreciate it when they have V-8 juice, which I really like; I get unsweetened cold tea (don't like sweet drinks); look for snacks that fit into my nutrition needs (HB eggs, Greek yogurt, sometimes nuts) or are relatively lower cal (flavored popcorn in small bags, pickles). For special restaurant meals, I indulge a bit. For not-special restaurants, I focus on nutrition #1 (I'm vegetarian, travel protein is hard), calorie efficiency #2.
2. I've pretty much given up on handling potlucks well. They don't happen often. I eat the things, take withdrawals from the calorie bank. Usually, I try to take something nutritious and tasty, but it's not always calorie-efficient, honestly. I don't avoid them, I enjoy them. (I think jacking around with my social life Because Calories would be a Really Bad Plan. That may not be true for all, but it is for me: Screws up my overally life balance.)
3. Since I've become aware of Fall cravings, I simply try to push back on it, calorie bank a bit more when it's easy during Fall, recognize trigger situations/foods and think twice about my plan, try to be a little more disciplined about transitioning to my (non-preferred) Winter indoor exercise activities more quickly. Not perfected.
4. Drinks/food risks, I just try to plan ahead, set intentions, space out the particular trigger situations if I can while keeping good overall life balance (social connections & what-not), plan out things to balance over time.
I mentioned the re-loss of vanity pounds, which also is I guess an answer to the OP question: Back around October 2019, My size 6 jeans still fit, but were getting a little snug when I added my extra-thick Winter long underwear. I super, super hate to clothes shop - I know, weird - so that was very motivating to me to lose those few pounds, to be comfy in the thicker long underwear not just the everyday thin ones.
That loss was completely intentional, but I really didn't feel any enthusiasm for a meaningful-sized deficit: I just saved the banked calories relatively more often - which was made easier by less indoor socializing later, during the pandemic, frankly - and ended up losing around a pound a month on average, for something a bit over a year. It was pretty painless, honestly.
Looking backwards, the gain of those few pounds (over roughly 4 years) was mostly from more-frequent travel for a while, and the Fall cravings thing. That insight has been helpful in making me feel more intentional about managing those things better. FWIW, Libra helped me see that pattern, noticing where the peaks (in themselves mostly water weight) were gradually leading the typical trend to be a tiny bit higher, after trip season, after Fall, etc., in patterns over multiple years.
Apologies: Another bleepin' essay. 🙄8
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