What has been your biggest struggle at maintenance?
Replies
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rtp_slg52181 wrote: »rtp_slg52181 wrote: »rtp_slg52181 wrote: »Laughter_Girl wrote: »
I would suggest you haven't found your optimum maintenance cals. There is usually a ~500 cal range that your body can adjust for. If you are at the low end your body will easily get cold your hair and nails won't grow as fast and other non essential fictions your body would normally do are reduced to conserve energy.
Well, I don't know. It took me 2 months to lose the 2 pounds I gained on vacations (assuming it was real weight gain as I ate too much and pee'd every 30 minutes on the way back), so you'd think I would have a deficit, but the scale hasn't gone lower than 133 pounds in 18 months.
I zigzag my calories though so it might have something to do with it, but there are days when I'm actually not that hungry, and some when I'm starving, and I always eat too much during PMS (up to 3500 extra calories sometimes) so I have to make up for that somehow, so I try to keep a 800-2000 calorie deficit the other weeks. But if I was eating too little, I'd still be losing, and I'm definitely not.
It's because you haven't let your body
gain the ~3-5 lbs of glycogen weight it needs to switch out of actively conserving energy
After you let this gain happen you'll be surprised how much you can eat and maintain weight.
But I went on vacations twice since, eating at maintenance or over it for 7-10 days, and I have 3000-4000 calorie days at least every other month. Surely I would have gained that glycogen weight then? I'm not constantly at a deficit and eat at maintenance or over at least twice a week too...
What cal target did you eat to lose weight?
What was your goal or end weight?
What cal target do you average now?
What is your current average weight?
Answer those and I'll be able to guess if you have gained your glycogen weight.
Oh man we're derailing the thread, lol.
My goal is still 130 pounds. Lowest I reached was 131.5 in June 2014. I ate 1650-1750 a day to lose (using TDEE, so no eating back exercise calories). Increased to 1800-2000 a few months after I reached that low weight (basically when I lost 2 of the 3 pounds I gained during the vacation that followed).
Current low weight is 133 pounds (go up to 136-137 before my period). I was 135 pounds when I came back from my vacation in July.
My average calories for the last few weeks (going backwards starting with this one) is 1913, 2098, 2100, 1910, 1831, 2447 (that was PMS week, my period is late this month)... My TDEE is supposedly 2200, but I haven't weighed myself since that 1831 week, as I only weigh myself the week after my period, so I have no idea if I actually lost weight since or not... As I said though, I zig zag calories, in those weeks my calories went from 1650 to 4600 and I had 8 days over maintenance.
It's pretty much the way I've been eating for the last 1.5 year.0 -
Gosh...im relatively new to maintenance. Some days, all I want to do is eat. And I do. I've tried to loosen the reigns a bit with my food choices but I really have very little self control. Accordingly I probably should keep my reigns a bit tighter at all times.0
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So your lowest weight was 131.5 which means till you hit and keep at least 135 you haven't filled your glycogen storage. Instead of dieting after your vacation you should have just ate to maintain and watched. I am willing to bet you can eat the 2200 cals daily and have your period binges for 2 days and it will all even out with the days you happen to eat less the rest of the month.rtp_slg52181 wrote: »rtp_slg52181 wrote: »rtp_slg52181 wrote: »Laughter_Girl wrote: »
I would suggest you haven't found your optimum maintenance cals. There is usually a ~500 cal range that your body can adjust for. If you are at the low end your body will easily get cold your hair and nails won't grow as fast and other non essential fictions your body would normally do are reduced to conserve energy.
Well, I don't know. It took me 2 months to lose the 2 pounds I gained on vacations (assuming it was real weight gain as I ate too much and pee'd every 30 minutes on the way back), so you'd think I would have a deficit, but the scale hasn't gone lower than 133 pounds in 18 months.
I zigzag my calories though so it might have something to do with it, but there are days when I'm actually not that hungry, and some when I'm starving, and I always eat too much during PMS (up to 3500 extra calories sometimes) so I have to make up for that somehow, so I try to keep a 800-2000 calorie deficit the other weeks. But if I was eating too little, I'd still be losing, and I'm definitely not.
It's because you haven't let your body
gain the ~3-5 lbs of glycogen weight it needs to switch out of actively conserving energy
After you let this gain happen you'll be surprised how much you can eat and maintain weight.
But I went on vacations twice since, eating at maintenance or over it for 7-10 days, and I have 3000-4000 calorie days at least every other month. Surely I would have gained that glycogen weight then? I'm not constantly at a deficit and eat at maintenance or over at least twice a week too...
What cal target did you eat to lose weight?
What was your goal or end weight?
What cal target do you average now?
What is your current average weight?
Answer those and I'll be able to guess if you have gained your glycogen weight.
Oh man we're derailing the thread, lol.
My goal is still 130 pounds. Lowest I reached was 131.5 in June 2014. I ate 1650-1750 a day to lose (using TDEE, so no eating back exercise calories). Increased to 1800-2000 a few months after I reached that low weight (basically when I lost 2 of the 3 pounds I gained during the vacation that followed).
Current low weight is 133 pounds (go up to 136-137 before my period). I was 135 pounds when I came back from my vacation in July.
My average calories for the last few weeks (going backwards starting with this one) is 1913, 2098, 2100, 1910, 1831, 2447 (that was PMS week, my period is late this month)... My TDEE is supposedly 2200, but I haven't weighed myself since that 1831 week, as I only weigh myself the week after my period, so I have no idea if I actually lost weight since or not... As I said though, I zig zag calories, in those weeks my calories went from 1650 to 4600 and I had 8 days over maintenance.
It's pretty much the way I've been eating for the last 1.5 year.
You keep teasing your body with enough food to "turn on all the power" and it revs up to be a fuel burning machine, but then you knock it back into energy saving mode when you drop back to ~1800 a week. This is when it kicks and screams that it is soo hungry.0 -
rtp_slg52181 wrote: »
So your lowest weight was 131.5 which means till you hit and keep at least 135 you haven't filled your glycogen storage. Instead of dieting after your vacation you should have just ate to maintain and watched. I am willing to bet you can eat the 2200 cals daily and have your period binges for 2 days and it will all even out with the days you happen to eat less the rest of the month.rtp_slg52181 wrote: »rtp_slg52181 wrote: »rtp_slg52181 wrote: »Laughter_Girl wrote: »
I would suggest you haven't found your optimum maintenance cals. There is usually a ~500 cal range that your body can adjust for. If you are at the low end your body will easily get cold your hair and nails won't grow as fast and other non essential fictions your body would normally do are reduced to conserve energy.
Well, I don't know. It took me 2 months to lose the 2 pounds I gained on vacations (assuming it was real weight gain as I ate too much and pee'd every 30 minutes on the way back), so you'd think I would have a deficit, but the scale hasn't gone lower than 133 pounds in 18 months.
I zigzag my calories though so it might have something to do with it, but there are days when I'm actually not that hungry, and some when I'm starving, and I always eat too much during PMS (up to 3500 extra calories sometimes) so I have to make up for that somehow, so I try to keep a 800-2000 calorie deficit the other weeks. But if I was eating too little, I'd still be losing, and I'm definitely not.
It's because you haven't let your body
gain the ~3-5 lbs of glycogen weight it needs to switch out of actively conserving energy
After you let this gain happen you'll be surprised how much you can eat and maintain weight.
But I went on vacations twice since, eating at maintenance or over it for 7-10 days, and I have 3000-4000 calorie days at least every other month. Surely I would have gained that glycogen weight then? I'm not constantly at a deficit and eat at maintenance or over at least twice a week too...
What cal target did you eat to lose weight?
What was your goal or end weight?
What cal target do you average now?
What is your current average weight?
Answer those and I'll be able to guess if you have gained your glycogen weight.
Oh man we're derailing the thread, lol.
My goal is still 130 pounds. Lowest I reached was 131.5 in June 2014. I ate 1650-1750 a day to lose (using TDEE, so no eating back exercise calories). Increased to 1800-2000 a few months after I reached that low weight (basically when I lost 2 of the 3 pounds I gained during the vacation that followed).
Current low weight is 133 pounds (go up to 136-137 before my period). I was 135 pounds when I came back from my vacation in July.
My average calories for the last few weeks (going backwards starting with this one) is 1913, 2098, 2100, 1910, 1831, 2447 (that was PMS week, my period is late this month)... My TDEE is supposedly 2200, but I haven't weighed myself since that 1831 week, as I only weigh myself the week after my period, so I have no idea if I actually lost weight since or not... As I said though, I zig zag calories, in those weeks my calories went from 1650 to 4600 and I had 8 days over maintenance.
It's pretty much the way I've been eating for the last 1.5 year.
You keep teasing your body with enough food to "turn on all the power" and it revs up to be a fuel burning machine, but then you knock it back into energy saving mode when you drop back to ~1800 a week. This is when it kicks and screams that it is soo hungry.
It's possible. But with Thanksgiving and a wedding and Christmas I'm going to have to try to lose a bit more, then I'll think about it, lol.0 -
I think the main struggle for me is knowing when I'm full.I just don't seem to have that feeling of I'm stuffed that most people get. I can't trust my body for signals. I'd love to do mindful eating but I just don't seem to get that. Last month I had pasta with a friend and he was like wow I'm so stuffed and I just went... really?0
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desiresdestiny wrote: »I was curious as we all can struggle differently at maintenance. Mine so far as been figuring out maintenance and eating at maintenance. I'm sure I've struggled with other things, can't think of anymore right now.
Time. Time and more time. I's so stinking easy to lose focus in maintenance when you're looking at over 40 years of it sigh... The motivation fades and it's very easy to put maintenance into the background. I've been in maintenance for about 2 and a half years now and I'm dealing with some weight creep right now. Just a few pounds over the high end of my maintenance range, but I know I need to address it now before it gets out of hand.
However, I just had some blood work done (with the weight creep in place), and my numbers actually IMPROVED, over this time last year when I was solidly in my maintenance range and around 5lbs lighter. Seriously, what is that?! Sooo, yeah really trying to find the motivation right now to actually lose the creep
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rtp_slg52181 wrote: »
So your lowest weight was 131.5 which means till you hit and keep at least 135 you haven't filled your glycogen storage. Instead of dieting after your vacation you should have just ate to maintain and watched. I am willing to bet you can eat the 2200 cals daily and have your period binges for 2 days and it will all even out with the days you happen to eat less the rest of the month.rtp_slg52181 wrote: »rtp_slg52181 wrote: »rtp_slg52181 wrote: »Laughter_Girl wrote: »
I would suggest you haven't found your optimum maintenance cals. There is usually a ~500 cal range that your body can adjust for. If you are at the low end your body will easily get cold your hair and nails won't grow as fast and other non essential fictions your body would normally do are reduced to conserve energy.
Well, I don't know. It took me 2 months to lose the 2 pounds I gained on vacations (assuming it was real weight gain as I ate too much and pee'd every 30 minutes on the way back), so you'd think I would have a deficit, but the scale hasn't gone lower than 133 pounds in 18 months.
I zigzag my calories though so it might have something to do with it, but there are days when I'm actually not that hungry, and some when I'm starving, and I always eat too much during PMS (up to 3500 extra calories sometimes) so I have to make up for that somehow, so I try to keep a 800-2000 calorie deficit the other weeks. But if I was eating too little, I'd still be losing, and I'm definitely not.
It's because you haven't let your body
gain the ~3-5 lbs of glycogen weight it needs to switch out of actively conserving energy
After you let this gain happen you'll be surprised how much you can eat and maintain weight.
But I went on vacations twice since, eating at maintenance or over it for 7-10 days, and I have 3000-4000 calorie days at least every other month. Surely I would have gained that glycogen weight then? I'm not constantly at a deficit and eat at maintenance or over at least twice a week too...
What cal target did you eat to lose weight?
What was your goal or end weight?
What cal target do you average now?
What is your current average weight?
Answer those and I'll be able to guess if you have gained your glycogen weight.
Oh man we're derailing the thread, lol.
My goal is still 130 pounds. Lowest I reached was 131.5 in June 2014. I ate 1650-1750 a day to lose (using TDEE, so no eating back exercise calories). Increased to 1800-2000 a few months after I reached that low weight (basically when I lost 2 of the 3 pounds I gained during the vacation that followed).
Current low weight is 133 pounds (go up to 136-137 before my period). I was 135 pounds when I came back from my vacation in July.
My average calories for the last few weeks (going backwards starting with this one) is 1913, 2098, 2100, 1910, 1831, 2447 (that was PMS week, my period is late this month)... My TDEE is supposedly 2200, but I haven't weighed myself since that 1831 week, as I only weigh myself the week after my period, so I have no idea if I actually lost weight since or not... As I said though, I zig zag calories, in those weeks my calories went from 1650 to 4600 and I had 8 days over maintenance.
It's pretty much the way I've been eating for the last 1.5 year.
You keep teasing your body with enough food to "turn on all the power" and it revs up to be a fuel burning machine, but then you knock it back into energy saving mode when you drop back to ~1800 a week. This is when it kicks and screams that it is soo hungry.
Great explanation and very helpful to me too (I am basically @francl27 twin lol)
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Motivation to reach a certain size, look, weight can be more powerful than the motivation to stay. I have played that game before and this time before starting I promised myself that I was not going to do something that I didn't plan on doing for life. My eating habits, exercise routines, choices of food etc....were all decided upon to be things that I knew I could continue.
Having said all that, I will admit that to be successful I had to be a little obsessive about tracking, weighing myself, etc....now at maintenance I trust myself a little more and take breaks and do not really log anymore. I jump on the scale every few weeks and allow myself a 5 lb window of weight gain. As soon as I reach the cap of that window....I tighten up my regiment a bit to get back down to my maintenance weight. For me, I didn't want to have to log my food everyday...it isn't terribly difficult to do but just something I was hoping to avoid.0 -
RunRutheeRun wrote: »rtp_slg52181 wrote: »
So your lowest weight was 131.5 which means till you hit and keep at least 135 you haven't filled your glycogen storage. Instead of dieting after your vacation you should have just ate to maintain and watched. I am willing to bet you can eat the 2200 cals daily and have your period binges for 2 days and it will all even out with the days you happen to eat less the rest of the month.rtp_slg52181 wrote: »rtp_slg52181 wrote: »rtp_slg52181 wrote: »Laughter_Girl wrote: »
I would suggest you haven't found your optimum maintenance cals. There is usually a ~500 cal range that your body can adjust for. If you are at the low end your body will easily get cold your hair and nails won't grow as fast and other non essential fictions your body would normally do are reduced to conserve energy.
Well, I don't know. It took me 2 months to lose the 2 pounds I gained on vacations (assuming it was real weight gain as I ate too much and pee'd every 30 minutes on the way back), so you'd think I would have a deficit, but the scale hasn't gone lower than 133 pounds in 18 months.
I zigzag my calories though so it might have something to do with it, but there are days when I'm actually not that hungry, and some when I'm starving, and I always eat too much during PMS (up to 3500 extra calories sometimes) so I have to make up for that somehow, so I try to keep a 800-2000 calorie deficit the other weeks. But if I was eating too little, I'd still be losing, and I'm definitely not.
It's because you haven't let your body
gain the ~3-5 lbs of glycogen weight it needs to switch out of actively conserving energy
After you let this gain happen you'll be surprised how much you can eat and maintain weight.
But I went on vacations twice since, eating at maintenance or over it for 7-10 days, and I have 3000-4000 calorie days at least every other month. Surely I would have gained that glycogen weight then? I'm not constantly at a deficit and eat at maintenance or over at least twice a week too...
What cal target did you eat to lose weight?
What was your goal or end weight?
What cal target do you average now?
What is your current average weight?
Answer those and I'll be able to guess if you have gained your glycogen weight.
Oh man we're derailing the thread, lol.
My goal is still 130 pounds. Lowest I reached was 131.5 in June 2014. I ate 1650-1750 a day to lose (using TDEE, so no eating back exercise calories). Increased to 1800-2000 a few months after I reached that low weight (basically when I lost 2 of the 3 pounds I gained during the vacation that followed).
Current low weight is 133 pounds (go up to 136-137 before my period). I was 135 pounds when I came back from my vacation in July.
My average calories for the last few weeks (going backwards starting with this one) is 1913, 2098, 2100, 1910, 1831, 2447 (that was PMS week, my period is late this month)... My TDEE is supposedly 2200, but I haven't weighed myself since that 1831 week, as I only weigh myself the week after my period, so I have no idea if I actually lost weight since or not... As I said though, I zig zag calories, in those weeks my calories went from 1650 to 4600 and I had 8 days over maintenance.
It's pretty much the way I've been eating for the last 1.5 year.
You keep teasing your body with enough food to "turn on all the power" and it revs up to be a fuel burning machine, but then you knock it back into energy saving mode when you drop back to ~1800 a week. This is when it kicks and screams that it is soo hungry.
Great explanation and very helpful to me too (I am basically @francl27 twin lol)
Yeah but I don't want to maintain at 135 so I'm going to keep trying to lose... if the scale ever gets under 133.0 -
@francl27 well I'd love to see 130 but I'm stuck at 133 have been for a year...but I don't care enough to try for more loss, I'm not prepared to eat less than 1800.0
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My boyrfriend! He eats everything and anything and does not gain a pound! He is the true definition of a junk food junkie. I don't allow junk food in the house but he somehow always has some to eat and he does it right infront of me !
It is also finding quick low cal meals. My life is a "rush". I don't always have time to cook. I have found lean cuisnes to be easy and work well in my calorie goal but I also have 2 kids to feed that can not just live off lean cuisines. Mama Mia!0 -
Maintenance shouldn't be that hard. I'll be happy with my desired body even if my weight go over my healthy BMI range (or other indicators). Weigh scale's reading will be irrelevant.
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My biggest struggle has been not falling back to old habits of overeating during times of stress and often simply because food tastes good, and I'm still working on moderation. I overate most of my life (beginning in childhood), and was obese until age 50. So those habits are difficult to change, and it's a daily struggle to stay on track.
I agree - I'm almost at maintenance and this is what I fear!0 -
My problem is that I don't keep that feeling of satiety after eating a meal for long. Within 30min-2hours I'm hungry again. I'm probably just not getting enough fats or something.0
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rtp_slg52181 wrote: »So your lowest weight was 131.5 which means till you hit and keep at least 135 you haven't filled your glycogen storage. Instead of dieting after your vacation you should have just ate to maintain and watched. I am willing to bet you can eat the 2200 cals daily and have your period binges for 2 days and it will all even out with the days you happen to eat less the rest of the month.
You keep teasing your body with enough food to "turn on all the power" and it revs up to be a fuel burning machine, but then you knock it back into energy saving mode when you drop back to ~1800 a week. This is when it kicks and screams that it is soo hungry.
This is solid gold right here. I think this just explained my life the past few weeks. I don't want to maintain at 160, I want to maintain around 155. So that means I need to go down to 150, and allow the bounce back from there, correct?
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rtp_slg52181 wrote: »So your lowest weight was 131.5 which means till you hit and keep at least 135 you haven't filled your glycogen storage. Instead of dieting after your vacation you should have just ate to maintain and watched. I am willing to bet you can eat the 2200 cals daily and have your period binges for 2 days and it will all even out with the days you happen to eat less the rest of the month.
You keep teasing your body with enough food to "turn on all the power" and it revs up to be a fuel burning machine, but then you knock it back into energy saving mode when you drop back to ~1800 a week. This is when it kicks and screams that it is soo hungry.
This is solid gold right here. I think this just explained my life the past few weeks. I don't want to maintain at 160, I want to maintain around 155. So that means I need to go down to 150, and allow the bounce back from there, correct?
Yeah it's how it works. I guess in my case I've still been trying to lose for 1.5 year, I'm not ready to gain those 5 pounds of water weight, which might be why I've been so hungry...0 -
RunRutheeRun wrote: »
Not for everyone.0 -
RunRutheeRun wrote: »
Not for everyone.
All I got from that is - don't eat carbs.
And I',m just here like
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They certainly help but sadly they do not guarantee satiety.RunRutheeRun wrote: »
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They certainly help but sadly they do not guarantee satiety.RunRutheeRun wrote: »
ok ...its maybe just for me they do.. I hardly ever feel hunger, certainly never feel true hunger anyway.0 -
oh I missed this post... oh I Love my carbsRunRutheeRun wrote: »
Not for everyone.
All I got from that is - don't eat carbs.
And I',m just here like I'm just saying if you fill up on the the fats and proteins alongside carbs that helps...its having a good balance of them all 
I need carbs for all the activities/workouts I do, they give me loads of energy
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totaldetermination wrote: »I really enjoy regularly eating large quantities of certain high calorie foods - far more than I could fit into my calorie / macro goals.
I had to accept that if I am going to maintain my weight loss then I can't eat like that any more.
I didn't mind watching what I ate whilst I was losing weight, because it was a temporary change - I thought once I had more calories I would be able to eat more. But its not enough calories for what i want.
It was a big step for me to accept that I cannot eat the foods that I want to eat, in the quantities that I want, as regularly as I want to, ever again.
It is a constant effort to control what I eat because what I would like to eat is way above my maintenance calories (not from hunger or because I miss any particular foods, just because I want to eat a lot).
I didn't expect maintaining to require so much effort. Or at least I found it hard to realistically see myself putting in that much effort for the rest of my life. It took me a while to deeply accept that this is what I will have to do in order to maintain my weight loss.
Controlling myself is still really hard. I am hoping it will get easier.
My determination not to gain the weight back is very strong, though.
You said exactly how it has been for me since I reached maintenance on May 31 of this year. I just do not get to eat what I would really love in the quantities I would like. But I do feel much better, have more energy and don't get a stomach ache anymore. It is worth the trade off to keep in control of my eating.0 -
Most of us who have had to lose weight, have to eat less than we'd prefer to eat, to maintain. How is that not obvious?0
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kommodevaran wrote: »Most of us who have had to lose weight, have to eat less than we'd prefer to eat, to maintain. How is that not obvious?
Not that obvious, when you see all the 'I eat 1200 calories and I'm full' or 'I've been maintaining without feeling deprived for 2 years' posts.0 -
I haven't had struggles, but what has been frustrating for me is that my body composition continues to change.
- I need to get my ring re-sized for the third time soon!
- My favorite winter coat needs to get taken in at the waist/hip area for the 2nd time. I bought it 3 winters ago at the end of my weight loss mode, had to get it re-sized last year and again this year.
- I tried on some of my knee-high winter boots I have bought since hitting maintenance (I lost 2 shoe sizes and went from wide to normal) and more than half of them are now too big in the calves so I can no longer wear them. I have real some cute ones too! Grrrrrr!
- Clothes are getting too big in certain areas etc.
All of this has happened in the in maintenance, but I have remained the same weight range. I know most people would love for all of this to happen, but it is costly!
I feel great though and very happy with my eating (I eat a lot!) and my moderate workout routine. Hopefully my body composition will stabilize soon as I don't want to get smaller.0 -
My biggest struggle has been to find out what my maintenance calories are. I was losing weight on 1500 cal/day... and I have been reverse dieting over the past 5 months. Currently I'm at 2150 cal/day and still maintaining. I guess this isn't really a struggle per se, but I'm curious to find out how high I can go without gaining.
Actually, now that I think about it... it's been great reverse dieting, because I'm basically doing the same thing that I was when losing... only I get to eat more. 0 -
xKoalaBearx wrote: »My biggest struggle has been to find out what my maintenance calories are. I was losing weight on 1500 cal/day... and I have been reverse dieting over the past 5 months. Currently I'm at 2150 cal/day and still maintaining. I guess this isn't really a struggle per se, but I'm curious to find out how high I can go without gaining.
Actually, now that I think about it... it's been great reverse dieting, because I'm basically doing the same thing that I was when losing... only I get to eat more.
I wonder that too ☺️0 -
kommodevaran wrote: »Most of us who have had to lose weight, have to eat less than we'd prefer to eat, to maintain. How is that not obvious?
Not that obvious, when you see all the 'I eat 1200 calories and I'm full' or 'I've been maintaining without feeling deprived for 2 years' posts.
Confirmation bias can play a role. I've seen lots of "I'm too stuffed"s, "I'm happy"s and "I'm starving"s.
Actually, I've gone through at least one cycle of them myself even in my short period of maintenance. What I'm eating makes a big difference, and I'm not sure if I should follow or ignore my cravings for grains.0 -
kommodevaran wrote: »Most of us who have had to lose weight, have to eat less than we'd prefer to eat, to maintain. How is that not obvious?
Not that obvious, when you see all the 'I eat 1200 calories and I'm full' or 'I've been maintaining without feeling deprived for 2 years' posts.
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I definitely monitor my macros to try to meet my daily targets. Other than that, I just drink plenty of water and try to eat slower.
This discussion has been closed.
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