Weighing/measuring/counting.....for life?!

juliebowman4

im getting pretty close to my goal....I've (fairly) diligently weighed and measured foods and counted all those calories.
I've tried hard to make most of what I do, sustainable. I figure there's no sense making changes for weight loss that I will be unwilling or unable to maintain after the weight loss.
I began at 158.....I'm now roughly 138.....I'd like to be at 130.
But....I'm not sure all this weighing and measuring and logging is something I want to do for life.
It's so much extra work.
Sigh.

Sued0nim

I don't get why you feel it's a lot of work .. especially if you have saved meals and recipes and it takes a small amount of time with favourites in place

but if you want - start trying to estimate portion sizes now .. and glance at the scale after .. refine your eyeballing

I don't reckon you absolutely have to weigh

although I'm planning on continuing cos actually it's easy .. and I'm a number geek

Faithful_Chosen

I think that once you have adjusted to maintenance, the idea is that you have a grasp on how much and what your body needs to maintain. At that point, stop counting and see what happens. Adjust accordingly.

JohnBarth

As a numbers geek as well, I've accepted I'll likely be logging forever. I might not always measure lower calorie foods (most fruits and vegetables), but I'll always be conscious and weigh higher density foods--nuts, peanut butter, cheese, etc.

yarwell

"Now where's my digital scale"

DeguelloTex

I put my plate on the scale instead of the table or counter and tare in between food items. It takes like five extra seconds.

If you think it's too much work, you could definitely see what results you get without weighing. Could be that you'll be just fine.

accidentalpancake

Just to throw it out there, I think there's value in continuing to log meals if you're interested in keeping tabs on intake (or if you have other goals, such as bf reduction, etc).

I've never weighed, but I would hope that after a while one would learn enough to approximate portions for maintenance. Or better still, use natural hunger and satiety cues to determine need.

Unknown

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jim180155

A possible alternative is Georgie Fear's "Lean Habits." amazon.com/Lean-Habits-Lifelong-Weight-Loss/dp/1624141129

I've just started the book, but it makes a lot of sense. In short, you don't have to count calories to get and stay lean if you develop and maintain the right eating habits. I think she has 16 habits total, but the four core habits that the remaining 12 are based on are:

• Eat 3 to 4 meals with no snacking in between
• Master your hunger by waiting 30 to 60 minutes to eat after you feel hungry
• Eat slowly and eat just enough to feel satiated
• Eat mostly whole foods

I'm still counting calories while I read the book and practice the four core habits. Depending on my confidence level I may eventually quit logging calories.

TimothyFish

Some people think they can do it indefinitely and perhaps some can, but I can't. I think you're better off if you realize you won't be able to and find a method that you can sustain.

What I believe is workable is limiting portion sizes using some method like using smaller plates and/or comparing portion sizes to the size of your hand. Once it becomes a habit, you can do those things without even thinking about it. Other than that, weighing once a week is important, because you need something that will tell you if your weight is getting significantly away from your goal weight. If it gets three to five pounds away from your goal weight, then you might try logging until you bring your weight back in line. But if you control your portion sizes, limit snacking, and exercise, you won't have to log much.

atypicalsmith

If (I mean WHEN!) I get to my goal weight, I don't plan to log my food or exercise until I get on the scales and it shows a steady gain of a couple of pounds when weighing every day. Then I'll watch every calorie like a hawk and double up on exercise. That's how I did it before gaining an outrageous amount after quitting smoking in 2004 and it worked for me!

SingRunTing

How maintenance works varies person to person.

Some people can just eyeball it and maintain (not many, but my sister does so it is possible). You can try this, but just make sure you weigh yourself regularly to keep yourself in check.

For most people, myself included, they will need to do some level of tracking to maintain. Maintenance is really where most people fail in their weight loss efforts. The 5 year rate for keeping the weight off is dismal. I've lost weight before and thought that I could maintain just by eating "like a normal person" and put it all back on. It's so easy to convince yourself that you're doing ok when you're not.

I know that I'll have to track for life. And if I'm tracking, I might as well weigh it. The tracking is what takes the time, not actually weighing things out. That's just putting food on a plate, which I have to do anyway. The plate's just on a scale instead of the counter.

I'd rather take the extra 5 minutes a day that I need to track and maintain my weight loss, than throw all this effort out the window because I "don't feel like it".

msf74

I don't think there is a right or wrong answer to this. If you feel it is too much then it is, if you don't then it isn't.

It doesn't have to be all or nothing if you decide it has become mentally taxing. If you feel snacking is your main weakness you could continue to log just the snacks, or if it is weekends then just weekends, or every other day until you feel comfortable in not tracking at all.

Personally I have started logging again after a long hiatus (as I lost weight a little too quickly in relation to my goals using a mindful eating approach) and can't ever imagine doing it for more than a few months before I think sod this for a game of soldiers...

Liftng4Lis

So don't do it.

Funship

Logging / weighing / tracking keeps me mindful:)

MamaBirdBoss

No. Once you get into the habit of eating certain things, have some clothes that are snug but not too tight. Only buy clothes when those fit well. And when they don't, cut back. It's actually really simple.

DeguelloTex

Simple ideas are often very hard to implement.

Machka9

I don't plan to continue with weighing and measuring and logging for life.

My first 4 months here (Feb 2015-June 2015) was the longest time I've ever spent on a logging site like this. Previously, I'd join a site of some sort for 3 weeks, lose some weight, and then stop logging but continue to lose weight for a few more weeks until I hit my goal.

This time I had a little bit more to lose and decided to stick with the logging for 4 months. Plus this site is, so far, the easiest one I've ever used. When I hit my goal mid-June, I quit weighing and measuring and logging. I have returned to it again just to see if I can drop a bit lower. I'll reassess again at the end of September.

Perhaps I have a different perspective from some here ...

I've been slender most of my life, even venturing into underweight for some fairly lengthy stretches from time to time. I've also been quite active most of my life. And most of the time, my diet/exercise balance is pretty good. Therefore, for me, weighing and measuring and logging ... and dieting ... is a temporary thing. It is an adjustment to bring my weight back to what I think it should be. It is not a lifestyle thing.

yopeeps025

rabbitjb wrote: »

I don't get why you feel it's a lot of work .. especially if you have saved meals and recipes and it takes a small amount of time with favourites in place

but if you want - start trying to estimate portion sizes now .. and glance at the scale after .. refine your eyeballing

I don't reckon you absolutely have to weigh

although I'm planning on continuing cos actually it's easy .. and I'm a number geek

I don't get how OP feels she would need to do counting calories for life.

kk_inprogress

yarwell wrote: »

"Now where's my digital scale"

LOVE THIS. OP, I have been logging about 6 months and plan to do so for about a year. I think it's a personal journey for everyone and comes down to preference and discipline. After 6 months, I can almost estimate my caloric intake without logging if I stick to the measurements and foods I know and love. I don't weigh EVERYTHING anymore and for me it has worked. A lot of people need that constant logging to stay on track - it's really going to be personal. For what it's worth, I've made great friends on here that I don't want to lose and will probably stick around even after I stop logging.

lemurcat12

The key to maintenance is staying mindful, I think.

If you can stay mindful without logging and not delude yourself, it's not necessary to log, IME (I maintained without logging for 5 years once before, and then I stopped caring or paying attention or something and regained everything and more). I currently enjoy logging, so will likely use it as a tool off and on, although as I've been practicing with maintenance I've been taking time off logging from time to time.

ani091769

As others have stated it's really up to the individual. (a know thy self kind of thing) I for one gain if I don't log. If eyeballing what I eat and just making good choices worked for me I wouldn't be as heavy as I am. (but that's me) However if your weight gain is not a lifetime struggle but maybe a season in your life where you got off track then maybe logging won't be necessary long term. It does get old sometimes but the results are worth it. I have a friend who preaches that counting calories is unnecessary. Just eat clean and you'll be fine. Then again she's never been overweight and only changed her eating habits to be "healthier". So I guess it's about figuring out what works for you. Good Luck and Congrats on your progress!

SingRunTing

Just for some research backed maintenance strategies, I would like to direct everyone to the National Weight Control Registry. They study long term maintainers and what methods they use to maintain weight.

Here's a link to their website: http://www.nwcr.ws/

Here's a summary of their findings for long term maintenance (all backed by studies):

There is variety in how NWCR members keep the weight off. Most report continuing to maintain a low calorie, low fat diet and doing high levels of activity.

78% eat breakfast every day.
75% weigh themselves at least once a week.
62% watch less than 10 hours of TV per week.
90% exercise, on average, about 1 hour per day.

Want to know how to be successful at anything? Study what successful people do.

DeguelloTex

SingRunTing wrote: »

Just for some research backed maintenance strategies, I would like to direct everyone to the National Weight Control Registry. They study long term maintainers and what methods they use to maintain weight.

Here's a link to their website: http://www.nwcr.ws/

Here's a summary of their findings for long term maintenance (all backed by studies):

There is variety in how NWCR members keep the weight off. Most report continuing to maintain a low calorie, low fat diet and doing high levels of activity.

78% eat breakfast every day.
75% weigh themselves at least once a week.
62% watch less than 10 hours of TV per week.
90% exercise, on average, about 1 hour per day.

Want to know how to be successful at anything? Study what successful people do.

And distinguish what they do from what the unsuccessful people do. If 78% of people -- or more -- in general eat breakfast, for example, then the fact that 78% of long-term maintainers do so probably isn't helpful information.

cblack8

When I hit my goal weight I stopped logging but weighed myself every week or two. I'm on medicine that made me gain a few pounds so I'm back on here until it comes off and then I'll stop again.

As others have said, it's all what works for you. Great job so far!

SingRunTing

DeguelloTex wrote: »

SingRunTing wrote: »

Just for some research backed maintenance strategies, I would like to direct everyone to the National Weight Control Registry. They study long term maintainers and what methods they use to maintain weight.

Here's a link to their website: http://www.nwcr.ws/

Here's a summary of their findings for long term maintenance (all backed by studies):

There is variety in how NWCR members keep the weight off. Most report continuing to maintain a low calorie, low fat diet and doing high levels of activity.

78% eat breakfast every day.
75% weigh themselves at least once a week.
62% watch less than 10 hours of TV per week.
90% exercise, on average, about 1 hour per day.

Want to know how to be successful at anything? Study what successful people do.

And distinguish what they do from what the unsuccessful people do. If 78% of people -- or more -- in general eat breakfast, for example, then the fact that 78% of long-term maintainers do so probably isn't helpful information.

Exactly. That's why reading the actual studies are important. You need to read and understand the implications of how they collect data and what they use for controls.

For example, unless they have a group that eats breakfast vs not eating breakfast and control ALL other factors like the total CICO, then the fact that they eat breakfast is irrelevant.

I do find it interesting that most people on the website still track their eating, exercise regularly, and weigh frequently. Those things do seem to make a difference. The rest is meh.

But I posted the link because they have all of their studies posted. People need to read them and digest them for themselves.

TheVirgoddess

I just hit maintenance about two weeks ago and I have stopped logging/weighing my food. So far it's going really well.

That said, I'll absolutely start weighing/logging again as soon as I feel I need to.

I'm just trying to remain mindful and make good choices.

DeguelloTex

SingRunTing wrote: »

DeguelloTex wrote: »

SingRunTing wrote: »

Just for some research backed maintenance strategies, I would like to direct everyone to the National Weight Control Registry. They study long term maintainers and what methods they use to maintain weight.

Here's a link to their website: http://www.nwcr.ws/

Here's a summary of their findings for long term maintenance (all backed by studies):

There is variety in how NWCR members keep the weight off. Most report continuing to maintain a low calorie, low fat diet and doing high levels of activity.

78% eat breakfast every day.
75% weigh themselves at least once a week.
62% watch less than 10 hours of TV per week.
90% exercise, on average, about 1 hour per day.

Want to know how to be successful at anything? Study what successful people do.

And distinguish what they do from what the unsuccessful people do. If 78% of people -- or more -- in general eat breakfast, for example, then the fact that 78% of long-term maintainers do so probably isn't helpful information.

Exactly. That's why reading the actual studies are important. You need to read and understand the implications of how they collect data and what they use for controls.

For example, unless they have a group that eats breakfast vs not eating breakfast and control ALL other factors like the total CICO, then the fact that they eat breakfast is irrelevant.

I do find it interesting that most people on the website still track their eating, exercise regularly, and weigh frequently. Those things do seem to make a difference. The rest is meh.

I think those are the kinds of things that dedicated, motivated people would do, so it makes sense that such people would have more success. And it makes sense for dedicated people to see what tools and habit successful people have used to provide ideas for their own use.

Probably the worst possible scenario is thinking "Whew, I made it. I'm done." when reaching a weight loss goal. No, you're not done. The question is how you will continue on your successful path, by continuing to do the same things or by using substitutes for those. I suspect very, very few people who needed to lose weight will manage to keep it off with a laissez faire approach. Almost everyone will need a more conscious approach though, obviously, there's more than one workable possibility there.

SingRunTing

DeguelloTex wrote: »

SingRunTing wrote: »

DeguelloTex wrote: »

SingRunTing wrote: »

Just for some research backed maintenance strategies, I would like to direct everyone to the National Weight Control Registry. They study long term maintainers and what methods they use to maintain weight.

Here's a link to their website: http://www.nwcr.ws/

Here's a summary of their findings for long term maintenance (all backed by studies):

There is variety in how NWCR members keep the weight off. Most report continuing to maintain a low calorie, low fat diet and doing high levels of activity.

78% eat breakfast every day.
75% weigh themselves at least once a week.
62% watch less than 10 hours of TV per week.
90% exercise, on average, about 1 hour per day.

Want to know how to be successful at anything? Study what successful people do.

And distinguish what they do from what the unsuccessful people do. If 78% of people -- or more -- in general eat breakfast, for example, then the fact that 78% of long-term maintainers do so probably isn't helpful information.

Exactly. That's why reading the actual studies are important. You need to read and understand the implications of how they collect data and what they use for controls.

For example, unless they have a group that eats breakfast vs not eating breakfast and control ALL other factors like the total CICO, then the fact that they eat breakfast is irrelevant.

I do find it interesting that most people on the website still track their eating, exercise regularly, and weigh frequently. Those things do seem to make a difference. The rest is meh.

I think those are the kinds of things that dedicated, motivated people would do, so it makes sense that such people would have more success. And it makes sense for dedicated people to see what tools and habit successful people have used to provide ideas for their own use.

Probably the worst possible scenario is thinking "Whew, I made it. I'm done." when reaching a weight loss goal. No, you're not done. The question is how you will continue on your successful path, by continuing to do the same things or by using substitutes for those. I suspect very, very few people who needed to lose weight will manage to keep it off with a laissez faire approach. Almost everyone will need a more conscious approach though, obviously, there's more than one workable possibility there.

Absolutely.

I think losing is the easy part. It's exciting. Yay I lost another pound! It keeps you motivated.

Maintenance is the hard part. Maintenance is just normal everyday life and if you don't keep at least some focus on your weight, you'll regain. It's so easy to do.

I know my plan is to continue to weigh myself at least once a week and to keep setting new fitness goals. From there on my eating will be to support my fitness goals instead of to lose weight.

WBB55

SingRunTing wrote: »

Maintenance is the hard part.

QFT

juliebowman4

yopeeps025 wrote: »

rabbitjb wrote: »

I don't get why you feel it's a lot of work .. especially if you have saved meals and recipes and it takes a small amount of time with favourites in place

but if you want - start trying to estimate portion sizes now .. and glance at the scale after .. refine your eyeballing

I don't reckon you absolutely have to weigh

although I'm planning on continuing cos actually it's easy .. and I'm a number geek

I don't get how OP feels she would need to do counting calories for life.

I guess I figured I would need to count calories for life, because I'd like to maintain this weight loss for life vs yo-yo dieting.
If 1200-1500cal is for my weight loss.....then (for example) let's say 1800cal is what I can consume to maintain (as opposed to gain or lose) then how would I know if I was consuming 1800.....?
Eyeballing?
Ha!
Eyeballing is what helped me put 30lbs on to begin with. lol

I do have a better, much better idea of what calories look like, thanks to MFP.
I guess I may just throw caution to the wind and eat. Eat without scales. Eat without logging. Without measuring spoons. I might occasionally lick my fingers while cooking.
But I will weigh myself weekly and see what happens.....