Maintainers for over a year secret?

llbrixon

Just curious...How many people have reached their goal, been maintaining for at least a year or more, and still come back to My Fitness Pal to check in once in to post their weight to stay accountable? I am wondering if this is the secret to keeping the weight off.

JustSomeEm

It is for me. I'm much more lax in my logging than I used to be, but I still log just to stay generally accountable for myself. I've been maintaining since summer of 2014. I don't log shifts in my weight, but probably would if they became significant and required going back into deficit mode. I just log food/drink and exercise.... though I let my apps log the exercise for me, really.

vjessup

I've been maintaining at goal for just a little over a year now. I still weigh & log everything that goes into my mouth. This is (for me) what keeps me accountable. It's just part of my daily routine now & requires so little effort I plan on continuing for the rest of my life. I know there are many people that are successful at maintenance without logging, but I know myself well enough to know I'm not one of these people.

47Jacqueline

I've been maintaining almost 3 years. There is no secret. I log breakfast every morning, sometimes I finish the day sometimes not. More importantly, I'm part of a community through my friends on MFP who are committed to a new lifestyle. I weigh myself every two weeks to a month and maintain an active life.

Also, I'm visible and I don't hide what I look like. Secrets are the problem.

llbrixon

I think for me...after I get to my goal that I will have to be accountable for my weight. I am slowly learning life style changes that must happen in order not to fall back into bad eat choices and behavior.

SLLRunner

llbrixon wrote: »

Just curious...How many people have reached their goal, been maintaining for at least a year or more, and still come back to My Fitness Pal to check in once in to post their weight to stay accountable? I am wondering if this is the secret to keeping the weight off.

I have been maintaining for two years, and it ROCKS! This is the first time I've maintained for six months, and prior to this I was never a healthy weight. The secret to keeping the weight off is having your priorities straight and simply learning how to manage your food so that you eat about the same amount of calories your burn. For me--and not everyone does this--I weight and log my food and count calories. I enjoy doing this because it's part of my day and takes little time. It's amazing that I still do not perceive what an actual portion is.

I frequent the forums because I believe in giving back what has been given to me--two fold or more. I like chiming in and sharing what I've learned. I see a lot of woo posted here in the form of do this and you will lose weight, and I like dispelling those silly rumors.

I've learned a lot here, and continue to do so. For example, I learned that no diet will work if I eat more calories than I burn, and I will lose weight on any diet as long as I eat at a calorie deficit. To me, this means that diet, unless prescribed by your doctor for a health reason, is preference only. Nothing more, nothing less. There are no special diets, no magic pills, potions, extracts or supplements, weight loss absolutely comes down to a calorie deficit.

I've also learned that exercise is 100% choice and that it is not necessary to weight management. I love to exercise, it has many health benefits, and it raises your total daily energy expenditure so that you can eat more, but lots of people lose weight and maintain without it.

SLLRunner

llbrixon wrote: »

I think for me...after I get to my goal that I will have to be accountable for my weight. I am slowly learning life style changes that must happen in order not to fall back into bad eat choices and behavior.

The way I see it, we are always accountable for our weight. Here is not the accountability factor, the individual themselves is.

mattyc772014

The secret is not to stop what got you to your weight loss or goal. Don't stop. That's the key. Follow the same basic routine that got you there.

Melij

I log everyday. It is the easiest way to make sure I'm not going overboard. I weigh once a week.

MonkeyMel21

I don't log my food anymore at all. I have a 6-8 lb range that I stay in and my clothes let me know when I'm getting to the higher end of that. When that happens I usually just cut out alcohol and extra goodies at work for a month and bam, back down in to the lower end of the range. For most of my life I've been in "maintenance" though so I haven't had the real struggle like some others here. The only reason I started using MFP was because I couldn't lose my new marriage/pregnancy weight 5 years ago. I enjoy the community aspect and still like to log my exercise, if even just to inspire others on my friend's list.

LivingtheLeanDream

*hands up* me me me
2+ years maintaining goal range , I still log most meals and I am active.

I jump on the scales a few times a week to keep an eye that all is well.

I would say have a goal weight range of +/- 3 to 5lbs, when/if you get to either side of that range (and it seems a true gain and not a normal/natural fluctuation etc) adjust calories accordingly up or down.

dopeysmelly

There is no secret. It's been a tougher journey than losing for me, but the keys are to continue with the behaviors which worked while you lost. For me, that's weighing myself every day, working out by doing exercises I enjoy, weighing my food (most of the time), but accepting I'm human and fall down occasionally.

Actually, maybe there is a secret.. personally I think it's that a lot more people keep the weight off than the stats suggest.

cwolfman13

llbrixon wrote: »

Just curious...How many people have reached their goal, been maintaining for at least a year or more, and still come back to My Fitness Pal to check in once in to post their weight to stay accountable? I am wondering if this is the secret to keeping the weight off.

I'm going on three years. I don't log or otherwise keep any kind of diary. I spent my time learning how to eat appropriately while I was losing and simply carried that over into maintenance. The difference between maintaining and losing weight is a mere handful of calories...an extra snack or two or slightly bigger portions at a meal.

I eat the same way now as I did while I was losing. My diet consists largely of whole foods and meals prepared from scratch, whole ingredients or minimally processed food stuffs. My diet is substantially plant based in that I eat a lot of whole grains, legumes, lentils, seeds, nuts, veggies, and fruit. I do also eat meat and other protein sources and keep it to lean sources most of the time...we eat a lot of cod and salmon, chicken...we eat lean pork or beef probably once every couple of weeks. I get most of my fat from avocados, nuts, cooking oils (primarily avocado and olive) and the like. Basically, my diet is largely based on the DASH diet as my primary purpose in doing all of this was to help better control my hypertension, cholesterol (was through the roof) and blood glucose (was starting to show per-diabetic readings and I'm hereditary pre-disposed).

When I was losing, I pretty much determined that eating out frequently made weight management more difficult that it needed to be so I really dialed that back and continue to only eat out on occasion. As a family, we use long weekend getaways and vacations and other "special" occasions to indulge in eating out...otherwise we have pizza night out every couple of weeks and my wife and I try to have a date night at least once per month if not twice at one of our favorite restaurants.

I also exercise regularly just as I did while losing weight. I actually probably exercise more and with greater intensity now than I did then because I'm not dieting and have more energy to just get at it. I generally ride about 80 miles per week on my bike and I lift 2-3x per week. I walk my dog regularly and do a bit of hiking and swimming in the warmer months. I also do all of the things I did while losing to improve my NEAT...I take the stairs at work; park further away from the office building, stores, the gym, etc.

I weigh myself regularly to make sure I'm on track. Body weight isn't static so you should have a range for maintenance...nobody weighs exactly XXX Lbs all of the time...maintenance is a range, not a specific number. If I see that as a general trend I appear to be putting on actual weight or my clothes are fitting tighter, I'll just cut out a snack or reduce my portion sizes and otherwise analyze any changes in my diet overall and adjust accordingly. Weighing in regularly and being mindful of how my clothing fits, etc ensures that I can nip it in the bud rather than letting it go and putting a bunch of weight back on.

I'm on MFP regularly primarily for the social media aspect...I don't use MFP to stay on track; my habits keep me on track.

Francl27

I still exercise most days, trying to increase my burns, and I still log everything. Not gonna lie though, it's been tough the last month with all those special occasions and I've probably gained a couple pounds! But I'm not too worried about it because I'm sure I'll lose them easily after Christmas.

melzie7

I've not been good at maintaining in the past so this will be my greatest challenge but I am determined I'll not add sugar to anything ever again or eat cakes/biscuits but I'm struggling with fruit.....I cut it out and am fearful about bringing it back in in case my weight goes up again. To me the whole thing has been about ditching sugar and eating more nutritionally rich foods.....but can I sustain this?

scrittrice

I've been maintaining for just about a year. Every once in a while I take a day off from logging, but when I've tried to step away from it completely, I notice my portion sizes climb gradually. I like to keep a record of my exercise anyway, so it's not difficult or time-consuming to log my food while I'm on here, and I weigh food less and stress out less about exactitude (often simply quick adding calories when I eat out) than I did when I was losing. I'm about to step away from the Internet for a couple of weeks, and I'm curious to see how I do, but I'll also be on vacation, so my whole routine will be different. I don't find maintaining any more or less challenging--just different--and I, too, actually work out more now because I have more energy. I weigh three times a week (don't own a scale, so I weigh at the gym) and I track my weight with trendweight.com, which someone on here once recommended.

Larissa_NY

I've been at maintenance for a couple of years now. Twice a year or so I log my food for a few weeks just to check on my macro balance and make sure I'm getting enough protein and my diet hasn't drifted too far back over to the carb side. It's sort of like rebalancing your 401K once a year.

Other than that, I don't pay much attention to my diet except to eat protein whenever I can. I weigh myself once a week, and if my weight starts trending up, I cut back on sweets, alcohol, and portion sizes and add in another day or two of cardio and in a few weeks it's righted itself again.

ahoy_m8

melzie7 wrote: »

I've not been good at maintaining in the past so this will be my greatest challenge but I am determined I'll not add sugar to anything ever again or eat cakes/biscuits but I'm struggling with fruit.....I cut it out and am fearful about bringing it back in in case my weight goes up again. To me the whole thing has been about ditching sugar and eating more nutritionally rich foods.....but can I sustain this?

I wish you the best with your plan! Many will say sugar is not evil, and if you are able to enjoy it in moderation, doing so can prevent feeling deprived, cravings, and unplanned impulse consumption down the line. Nothing wrong with a celebratory splurge every so often. "Everything in moderation, including moderation." (Oscar Wilde)

LivingtheLeanDream

"Everything in moderation, including moderation." (Oscar Wilde) - good quote @ahoy_m8

KareninLux

Really interesting thread.

smelbo

dopeysmelly wrote: »

There is no secret. It's been a tougher journey than losing for me, but the keys are to continue with the behaviors which worked while you lost. For me, that's weighing myself every day, working out by doing exercises I enjoy, weighing my food (most of the time), but accepting I'm human and fall down occasionally.

Actually, maybe there is a secret.. personally I think it's that a lot more people keep the weight off than the stats suggest.

smelbo

I love your post. I am basically trying to do the same things you are, sometimes I fail, but try to average out with successes on the plus side. I find weighing myself everyday helps. It sounds excessive, but it works for me. MFP is a lifesaver also. I successfully became a lifetime member at weight watchers... TWICE...the plan works, not putting it down but, seems to drop the ball with support for the ones on maintenance, or have reached their goal. To maintain your target weight within a few pounds constantly...is not realistic to me, and the only support I got when I gained back two pounds, was pay the money and you can continue coming to the meetings. I needed support on how to maintain, not how to loose.
Now I am using mfp, with a fit bit zip, and weighing myself daily. I try, to walk 10k steps a day, and maintain within a healthy bmi. My check points are daily, and when I am off these goals, I work more aggressively to get back on track. I don't get discouraged anymore, there is no value in that noise!!!!

Wheelhouse15

I'm more interested in my fitness goals but the big thing is that it's never over, it's not a journey with a destination but a constant process that needs to be adhered to. You'll find that most people who maintain continue to log, exercise and constantly monitor their weight, eating and exercise to keep things on an even keel. Another thing to remember is that you will likely need to do short durations of weight loss every now and then since pretty much everyone will have a tendancy to regain after holidays, vacations, celebrations or just lax times in their diet and exercise. Just make sure you continue to do what you need to in order to maintain your new liftestyle. The vast majority of people that lose will regain within about two years because they lose the mindset that allowed them to lose weight and soon drift back to old habits.

BurnWithBarn2015

Whispers:.....the secret is to eat the same amount of calories as you burn...shhhhhh dont tell anybody......

PinkyPan1

I have been maintaining for 1.5 yrs and I continue to log and exercise daily. I committed to a lifestyle change and it has been a fun ride. I love being fit and strong. I am in my best shape ever at the age of 55 and I have no plans of slowing down anytime soon. I was just asked last week by a family member " when will you be done dieting? And why are you still losing weight?" I had to explain that I am not dieting...I choose to eat healthier and that I have not lost any weight in over a year. She said to me that I am getting "too skinny" now. LOL Nope, I am the same weight just leaner. Studies claim that most individuals will fall off the wagon and return their previous weight and then some. I refuse to be one of those individuals.

smelbo

About 15 years ago, my friend and I went through a weight loss journey and both of us lost 50 pounds ( see above..this is one of two times I reached goal through weight watchers) Both of us gained all (and more ) of it back, but the difference was I chose to get back on the bandwagon, and get healthy again, and she didn't. Now we are still friends, but she never speaks of her weight, nor any acknowledgement that I lost over 60 pounds .Yeah, there were no discussions or encouagement by her during that period. I feel that weight discussions are off limits with her and I. Even though it is a big part of my life. I wish I could help her get back on track to a healthful lifestyle, as I remember when she was thinner, that she said she was never, ever going to be overweight agian cause she hated it. Plus both of us are older now and a healthy weight is essential to a full life.

blc1971

I've maintained for over a year now too, and I echo much of what has been posted already. I weigh myself every day because, for many years, I avoided the scale and that allowed me to have a false sense of "I'm not THAT big!!". Once I saw that number on the scale and decided to take action, I knew that I had to keep myself accountable. I keep my weight within a 5lb range, so I don't stress about normal fluctuations. I also have continued to log my food and exercise every day. Again, it's a matter of knowing that I need tools to hold myself accountable.

blc1971

PinkyPan1 wrote: »

I have been maintaining for 1.5 yrs and I continue to log and exercise daily. I committed to a lifestyle change and it has been a fun ride. I love being fit and strong. I am in my best shape ever at the age of 55 and I have no plans of slowing down anytime soon. I was just asked last week by a family member " when will you be done dieting? And why are you still losing weight?" I had to explain that I am not dieting...I choose to eat healthier and that I have not lost any weight in over a year. She said to me that I am getting "too skinny" now. LOL Nope, I am the same weight just leaner. Studies claim that most individuals will fall off the wagon and return their previous weight and then some. I refuse to be one of those individuals.

I get those comments too about continuing to workout and watch what I eat. Some folks think if you're thin that you don't need to do those things anymore...even though those are the things that helped you get thin and healthy!!

20yearsyounger

I'm just around a year and other than exercising less and eating more, not much has changed. As someone said, I participate with my friends and give back. I also have many other friends who are in maintenance and still log. Seeing their activity motivates me and vice versus. I don't get on the scale much anymore cause it wasn't changing. If I look in the mirror and see less definition then I'm not doing the right thing. I actually enjoy logging my food (although I don't really measure as much). I'm much better at estimating food portions. I'm pretty excited about this new restaurant MFP feature.

Amym26

I have maintained for a year and half. I still log and weight everything. Logging is the first time I realized how often I would undereat, and then get so hungry I binge. I will continue to log and weigh the rest of my life. It helps me see when I have eaten enough food, so if I think I'm hungry, I can decide if it's true hunger, or something else (stress, anxiety,etc.). If I didn't log, I wouldn't know how much I had really eaten, and well, I'd go right back into my old cycle. :

mjglantz

llbrixon wrote: »

Just curious...How many people have reached their goal, been maintaining for at least a year or more, and still come back to My Fitness Pal to check in once in to post their weight to stay accountable? I am wondering if this is the secret to keeping the weight off.

I've been posting here for over a year.....started after I'd met my goal and ditched livestrong.com
I track EVERY thing I eat here and track my weight too. Not sure what the secret to maintenance is (I've been at or under goal for 2 years 8 months)...for me it was to not diet. Rather I decided to eat healthy most of the time and move every day.