New to maintenance

HappyGrape

Is there any active maintainer groups?

Can I ask some of the longer term maintainers for a speech? What works for you? What keeps you going? How often do you weight yourself? How do you deal with the lack of weigh loss goal, with splurges as vacations and holidays? Do you still calorie count?

Any tips you would like to share. I am in maintenance in just over a month and it's little new to me. Last time I reached my goal weight I didn't take it seriously (maintenance phase). Lessons learned I plan differently this time!

sijomial

What works for you?
Eating food I like, doing exercise I enjoy. Building activity into daily life. Not being a TV obsessed sofa slug.

What keeps you going?
I enjoy being healthy/fit/strong/slim.

How often do you weight yourself?
Daily.

How do you deal with the lack of weigh loss goal.
Being at the right weight is a victory every single day.

With splurges as vacations and holidays?
Enjoyment is king but that doesn't mean gluttony. Life's too short (for someone my age at least!) to obsess over a temporary gain.

Do you still calorie count?
No but took a while to learn that. Calorie aware is best description when I'm at my upper weight limit.

Any tips you would like to share.
Be vigilant not obsessive, think long term lifestyle, set new challenges, enjoy life, enjoy food, don't drink bad wine, don't eat yellow snow.

cwolfman13

HappyGrape wrote: »

Is there any active maintainer groups?

Can I ask some of the longer term maintainers for a speech? What works for you? What keeps you going? How often do you weight yourself? How do you deal with the lack of weigh loss goal, with splurges as vacations and holidays? Do you still calorie count?

Any tips you would like to share. I am in maintenance in just over a month and it's little new to me. Last time I reached my goal weight I didn't take it seriously (maintenance phase). Lessons learned I plan differently this time!

It'll be four years this spring for me...

The only thing different between maintenance and losing is a handful of calories...I eat the same way I ate when I was losing...I do the same exercise, etc. I eat very well for the most part and exercise regularly...I do the things that lean, healthy, and fit people do and the rest takes care of itself.

As far as "what keeps me going"...well, I enjoy being healthy and fit...I enjoy being an active person...I enjoy eating well...it's really not much of a chore. I also never really made weight loss my goal...it was a nice bi-product of getting healthier through better food choices and regular exercise...yes, it's "fun" to watch the scale drop, but I was always focused on the much larger picture of health and wellness.

I weigh in a few days per week...as far as vacations and holidays go, these aren't every day occurrences...I enjoy them...but it also doesn't mean I have to be a glutenous pig...and most vacations I'm way more active than I am at home.

I haven't counted calories in a long time...it doesn't mean I'm not aware...you can be aware without counting every little calorie.

As far as tips go...just do the things that lean, healthy, and fit people do...it's pretty easy from there.

Lonestar5715

I like the last guys format so I stole it.......

What works for you?
Moderation in all things. Fitting in activity so life doesn't crowd it out and finding the balance between being aware of calories without obsessing over them.

What keeps you going?
The knowledge of how much healthier I feel being fit.

How often do you weigh yourself?
Weekly or whenever I feel like it.

How do you deal with the lack of weigh loss goal.
At first it really bothered me until I changed my focus from a goal weight to getting and staying more active.

With splurges such as vacations and holidays?
I make portion control priority and enjoy what I eat without going crazy. I can no longer stand the feeling of being stuffed.

Do you still calorie count?
I did for several months after achieving my goal weight but now I have a better handle on caloric content so I would only return to logging if I felt myself too far over my ideal weight.

Any tips you would like to share.
It truly is all about lifestyle if you want to sustain your goals. Don't get proud of your accomplishments or look down on others who choose to live differently, that can be an easy rut to fall into.

Add me if you would like some support but in any case best of luck, maintenance is where life begins.

millzy64

I've been maintaining for about 2.5 years now. I'm still trying to nail down the perfect system. I've found I still need to weigh myself regularly, usually every day. I've gone through a couple of periods where I didn't log my food or weight and wound up putting as much as 15 lbs back on over a couple of months.

So now I've given myself a 5lb "window". Whenever I hit 5 lbs over my goal weight, I start logging again with a deficit until I'm back down. After losing so much weight, 5 lbs is pretty easy to deal with. I do have the most success when I log regularly though. It's not that I can't accurately estimate what I'm eating, but I do find myself eating more than I should when I'm not looking at my calorie count.

I do splurge on special days, etc but then get right back on my usual routine after that. The trap I fell into a couple of times was continuing the "cheat" after the special occasion. Once Thanksgiving is over, don't spurge for 3-4 days after on leftover stuffing and pies.

What keeps me going is that I feel great not hauling around all the extra weight. My chronic back pain is completely gone and my blood sugar has been normal ever since the weight loss. I'm in better shape now than I was 20 years ago. Keeping myself here has become my new goal.

Best of luck and congratulations!

rsclause

I like the last guys format so I stole it.......again!

What works for you?
Pretty much the same thing I did when I was losing just not as much.

What keeps you going?
The alternative stinks

How often do you weigh yourself?
Daily in the morning.

How do you deal with the lack of weigh loss goal.
I put ten pounds back on so I have a goal again.

With splurges such as vacations and holidays?
I know I will likely gain on vacation but it comes off as fast as it goes on.

Do you still calorie count?
No, I consider myself re-trained on how many calories I am eating.

Any tips you would like to share.
This is not a diet, its a lifestyle change and it goes on forever.

nowine4me

Hi, @HappyGrape, no tips from me yet -- I'm new to this too. Following along for all the great advice this group provides. I'm hanging in there so far (about 60 days) but it's been a bit of a battle for me. Each week gets a little easier though and I think I finally have my calories dialed in. I maintain a 5-pound range (145-150) and start back with a deficit if I hit 150. Friend me if you'd like.

leanjogreen18

I asked a similar question because I'm using my time losing weight learning how to maintain it. These are the answers I got...

Eat same foods as when losing
Strength Training
Have a weight range 3-5lbs if you get to that range reduce calories
Some eat under maintenance for "banking" calories to eat higher once or twice a week
Weigh often
Make health/fittness your goal or make mini fitness goals to replace weight goal if you are goal oriented/motivated
Most still count calories, some use the scale to indicate if they should reduce calories if they are over their weight range

This is a good thread I will keep an eye on it too!

kzooyogi

Also stealing the original responder's format

What works for you?
I still eat and exercise the same as I did when I was losing, except now I get to eat more calories.

What keeps you going?
Knowing how easy it is to slip back to the place I came from. When I first came to MFP, I used it to lose 45 lbs. Then I went vegan and figured I didn't need to count anymore because vegan food is, for the most part, less calorie-rich than non-vegan food. This summer, I started noticing myself putting on weight (and not by stepping on the scale - but rather by looking at myself!). I had put on about 15 extra pounds. I was pretty disappointed in myself, and now having hit my goal weight a second time, I realize that the me that I am right now feels so much better than the me when I don't hold myself accountable.

How often do you weigh yourself?
I weigh myself once a week, on Monday mornings, right after I wake up and use the bathroom. If I'm concerned, I'll hop on the scale any other day and just check in to see where I'm at, but typically it's just once per week. I also always log the weight that I see, even if it has gone up. I like to use MFP's graph feature to get a visual idea of where my weight has been over the period of time that I've been in maintenance.

How do you deal with the lack of weigh loss goal?
It's a little challenging for me. After being so used to seeing the number consistently go down, it's hard to look at the scale and see that you've fluctuated up a bit. But now that I'm at my goal weight range, I also find that I'm disappointed in myself if I step on the scale and have gone even lower than my ideal weight range. You have to change your mindset that success is no longer in losing, but in maintaining your healthy state.

With splurges such as vacations and holidays?
My husband always tells me that I'm the queen of self control. I will splurge every now and then, yes, but even then, my splurges only land me ~100 calories or so over my goal. With the holidays approaching, understand the difference between splurging and gluttony.

Do you still calorie count?
I do, only because I'm a horrible estimator (not just with calories - with most things in life, ha!), and I've proven to myself that I can't be reasonable without having a log to hold myself accountable.

Any tips you would like to share.
Maintenance is hard. So, be easy on yourself - instead of setting a goal weight, set a goal weight range. Maybe 5 pounds around your goal weight (2.5lbs below to 2.5 lbs above). Stick with counting for a few weeks so you can determine what your maintenance number truly is, and then if you feel like you can successfully maintain that range without counting, then give up counting. If you go over or under that 2.5lb mark, hop back on and start logging again until you are back, comfortably, within range.

Feel free to add me. Always looking for more maintenance friends! Congrats on your weight loss, and best of luck as the real work is yet to come!

rainbow198

What works for you?
Continuing to do things I did while I was losing 80 pounds (plan out and track meals in my journal, daily exercise, banking some calories during the week for the weekend, eating what I want but being mindful of the portion size, eating until I'm about 80% full, etc.)

What keeps you going?
Looking at old photos. Feeling and looking great. Shopping for new clothes. Fitting into one leg of a pair of shorts that used to fit tight on me. Fitness successes such as being able to hike for 10+ miles without getting tired or winded and lifting heavy weights. Wearing a bikini comfortably. Being in perfect health and not on any medications.

How often do you weigh yourself?
About once a month.

How do you deal with the lack of weigh loss goal.
I focus on reaching new fitness goals.

With splurges such as vacations and holidays?
I treat everyday the same. I enjoy treats from time to time, but I plan for it and fit it into my day. I do not overindulge or overeat. On vacations if I can I'd prefer to either enjoy a smaller late breakfast then a big early dinner. Or I would have tapas sized meals throughout the day enjoying things I want in smaller portions. I do not like that bloated feeling I get when I overeat, plus I like to keep my belly flat.

Do you still calorie count?
I never calorie counted hardcore although I am aware of the calories I am consuming and I write down everything I eat.

Any tips you would like to share.
Try not to be so hard on yourself and make sure the things you do while losing weight is sustainable long-term. I believe these two tips has made maintenance pretty easy for me for the past 3.5+ years.

Good luck and congrats!

mrsd1969

What works for you?
I have been maintaining for one year tomorrow and I still work on calories in verses calories out, with a 250 deficit. I still weigh all my food as I love food and I know I would creep back to old habits if I didn't.

What keeps you going?
Knowing that I am fitter and healthier than I have ever been and for the first time in my life my weight has been stable for the last year.

How often do you weight yourself?
Weekly on a Wednesday and I log the weight whether it is up or down

How do you deal with the lack of weigh loss goal.
I still have a goal everyday and that is to achieve ci/co - and a weekly goal to ensure I don't gain.

With splurges as vacations and holidays.
I eat what I want on holidays but count every calorie and then increase my exercise either side of the holiday.

Do you still calorie count?
Yes, I have a very sweet tooth and I know I would gain if I didn't.

Any tips you would like to share.
It is finding what works for you and then sticking to it. I find maintaining harder work than my weight lose journey but I have found my formula and I know it's worth it to me.

HappyGrape

Love all the posts. Thanks so much all for taking the time to reply to my long list of questions, it's really helpful and also - reassuring and inspirational

Thank you

LivingtheLeanDream

I'll be maintaining my goal weight 4 years in early spring 2017

What works for you? Keeping on being as active I was when I was losing and minimising the late evening snacks that used to be my downfall. When I was losing I aimed for around 15k steps a day, I still average that amount. Its like any habit, when you keep doing something it becomes routine and part of life.


What keeps you going? I love being a UK size 8/10 - I got rid of all my size 14's ages ago. There simply is nothing as great as feeling slim and fit

How often do you weight yourself? Most days, I like to chart my weight even in maintenance. The knowledge of knowing why my weight fluctuates was educating, no more worrying when I see the odd spike up for a few days, I know that 'gain' has happened because of hormones or a high sodium meal.

How do you deal with the lack of weigh loss goal, with splurges as vacations and holidays? My goal now is to maintain a +/-3lb range so that is my aim. During holidays/vacations I will enjoy some extra calories, around 500-800 extra per day whilst on holiday, but I don't go mad - I've gotten used to knowing when I'm full/satisfied and wont just eat something for the sake of it any longer. As soon as I get back from vacation its back to normal eating and exercising routine.

Do you still calorie count? No, haven't done for almost a year - or should I say I no longer log my foods. In my head I still mostly tot up the calories I eat daily, that continues to be a good habit and it helps keep me thinking about how much I am eating.

I find the whole maintenance smooth going and easy in general

girlgroves

These are great questions - thanks everyone for posting. I've been maintaining for almost 6 months now, and whilst I'm not sure I have it completely sussed, I'm doing OK so far. There are some common themes in the posts above - some of which apply to me too, so that's encouraging!

What works for you?
Continuing to log everyday, loving the exercise that I do and trying out new fitness activities. Eating more conservatively during the week, so that I can enjoy more food on the weekends. Recognising that a small splurge will not completely ruin the work I've done, logging it all and moving on afresh. Everything in moderation.

What keeps you going?
Remembering the hard work it took to get here (I lost 56lbs) and determination that this is for life. I wasn't always overweight, but I'm currently the smallest I've ever been, possibly the fittest I've ever been, and working on becoming the strongest I've ever been!

How often do you weigh yourself?
Daily, every morning. I'm used to the daily fluctuations so try not to obsess about the scale reading, but I do log each day's weight on a trending app (I use Libra) and then record once a week to also see the trend. I've given myself a goal range rather than one weight and I take action when I reach the middle of that range.

How do you deal with the lack of weight loss goal?
It was tough at the beginning, because I loved to see the progress I was making while losing. But I have set myself other, fitness-related goals to focus on - 5k PBs, weight-lifting, plank durations - that kind of thing. My new goal is to reduce body fat percentage. I'm very slowly aiming at the lower end of my goal weight range to see how that feels.

With splurges such as vacations and holidays?
I reached my goal weight just before the summer and went on holiday for 3 weeks soon after. I didn't calorie count but was active anyway and came back just 3lbs heavier than I went away. I didn't feel like I'd deprived myself in the least, and I quickly lost the gain afterwards. So that's going to be my strategy going forward.

Do you still calorie count?
Yes - I do. I'm fine with that at the moment. I'd love to be able not to, and I may get to that point in the future, but I don't eat the same number of calories every day so feel like I'm still adjusting my maintenance calories and I'm more comfortable with the information to hand.

Any tips?
Keep doing what you are doing. Set yourself different goals. Use a weight range and don't panic the fluctuations. Stay vigilant. Enjoy! (This last one is probably the most important but is easier said than done for me at the moment - I'm still learning to relax and only just becoming more comfortable, but I'll get there! )

I think the key is to find what works for you. It is no doubt different for everyone, but it certainly needs to be sustainable, enjoyable and become second nature in order to be successful!
This is my third (yes - third!!) time at this weight since I became an adult - looking back I can recognise exactly where I went wrong every other time and, whilst I recognise that my nature hasn't fundamentally changed (one biscuit is still never enough!), I am absolutely determined that this time is for keeps.

Good luck!!

HappyGrape

I added everybody that offered their support and really enjoying having few maintainers on MFP friend list

Would love some more! If interested please add me



It has been so helpful to read your answers. I am in such great form and feel so confident right now, thanks to reading posts of other more seasoned maintainers!

It's awesome that you are offering support to newbies!

gothomson

Can I say thanks HappyGrape for this post! I've read over all the replies and, to varying degrees, its what I do. I've been on maintenance for just under a year and a half and a mixture of the above advice from others is what keeps me right.

The thing that comes shining through in all the other posts - to me anyway - is that its the mind-set. I know that I view things differently from my previous weight loss, which I put back on - and then some! I now see this time it's about being healthy, not just about losing weight, that's where I went wrong in the past; that's what made the big difference to me. Being selective in my food choices, while being realistic and allowing the occasional indulgence, doing regular weekly exercise and taking an interest in being healthy is now part of my life. And from what I read here it seems that's what helps with maintenance. Best of luck to you, I've sent a friend request feel free to add me.

nxd10

I've maintained almost 5 years. I log every day, weigh every morning, try to walk an hour a day, and fret about my food and weight not at all.

I eat things I know will taste really good in fairly small quantities and never skip something I really want because it's 'bad' or 'unhealthy' or 'high calorie'. I just don't eat very much of it and adjust my calorie intake to hit my goals every single week. (I am usually over for a week once or twice a year, but am often under.)

If it doesn't taste good, I don't eat it. I LOVE to eat and make the most out of every bite. I enjoy well cooked healthy food.

To me the key thing is goals. My goal was not to lose weight, it was to MAINTAIN a healthy weight for the rest of my life. Every morning I get on that scale and I'm in my weight zone and I dance the happy dance. The times I've popped out of my weight zone I've dropped back into a deficit and kept at it until I was back where I was supposed to be.

It's not rocket science. Log, exercise, enjoy eating, don't eat when you're not hungry, hit your goals.