Weight gain/loss cycle

attmag

I've gained and lost over 20 lbs at least five times since 2011. I'm really sick of the constant struggle and disappointment in maintaining weight loss. Recently I lost 18 lbs, but I just gained back 8 lbs in the last few weeks. Any tips out there? I'm trying to figure out the pattern that is causing me to gain the weight back.

mmapags

Are doing severe dieting to lose and then unable to maintain the right amount to stay leaner?

attmag

No, I generally try to eat around 1400 calories per day, which is what I've heard is OK for women .

kimokiko4278

I lost 30 pounds after my last child was born and I loved how I felt and looked, but then my life turned upside down and I gained all 30 back! I just started trying to lose again (about 3 weeks worth of calorie counting). I'm trying to stay upbeat.

kimokiko4278

Oh and I am eating 1200 calories a day according to what mfp allowed for me. So far I lost three pounds in three weeks.

Seffell

attmag wrote: »

I've gained and lost over 20 lbs at least five times since 2011. I'm really sick of the constant struggle and disappointment in maintaining weight loss. Recently I lost 18 lbs, but I just gained back 8 lbs in the last few weeks. Any tips out there? I'm trying to figure out the pattern that is causing me to gain the weight back.

I don't know how anyone could help you answer this. It seems to be you the only one to know the answer.
Why do you start overeating once you lose the weight?

clags301

Calorie deficit = weight loss
Calories surplus = weight gain
Calories neutral = maintenance

The pattern should be easy to see

Machka9

attmag wrote: »

I've gained and lost over 20 lbs at least five times since 2011. I'm really sick of the constant struggle and disappointment in maintaining weight loss. Recently I lost 18 lbs, but I just gained back 8 lbs in the last few weeks. Any tips out there? I'm trying to figure out the pattern that is causing me to gain the weight back.

Do you exercise?

And even more specifically, do you have fitness goals such as running a half marathon or something?

I find that having goals like that helps keep me on track because my focus is less on "eating right" and more on eating and exercising for a purpose.

seska422

Smaller bodies use fewer calories.

If you go back to your normal way of eating after you lose weight, you'll end up back at your old weight. You need to shave some calories off your normal way of eating in order to maintain your new weight. That can be done with smaller portions or satisfying substitutions.

As for your recent regain, some of that will likely be from restoring your glycogen level. Eating at a deficit depletes glycogen (which is basically the source of the water weight many lose when starting a diet) and that comes back when you stop eating at a deficit.

Weight isn't linear. You need to look at the trend of what your weight does over time rather than day-to-day or even week-to-week weight. Many use a weight range rather than a specific weight for their goal. If they go above their range, they set their calorie goal 250 calories lower and stay at that new goal until they get back into range.

sanfly

So, just today I compiled all my MFP weigh ins from the last few years, and a few spreadsheets I have going back as far as the start of 2005 when I was at my heaviest. Although I have never gotten back up that high, I have gained and lost the same 10kg at least 3 times, 5kg at least 2 times, and still never hit my 'healthy' BMI. This month I've been doing pretty well, logging daily and lost 2.5kg so far - but will I break through that barrier (4.1kg to go), and if I do what's to stop me being back in exactly the same place in 6 - 12 months?

I'm trying examine what I've been doing to lose weight this time while I'm being really strict with my food logging, and turn it into habits that will last and help me keep under control, and eat at appropriate levels when I finally get to maintenance.

eg: having veges cut (and cooked for things like sweet potato/pumpkin etc) and ready to go in the fridge at all times, so I can whip up a salad for lunch in just a couple of minutes (weighing as I assemble of course!), and add a bit of pre-cooked protein (chicken, turkey or sweet potato and lentil patties) from the freezer to go in it. This has been working super well for me so far, I think its something I can keep up with. I either do most of the prep on Sundays or if I'm running low on something, while I prep dinner during the week. When I hit maintenance, I can include more avocado, cheese etc to help round out a little more so that meets the objectives. For lunches at least, I don't mind eating more or less the same thing most days.

eg: trying to only eat out or have takeaways when I have planned it at least the day before, to try and stop some of those desperation binges. I think this is a good rule for life in general, and it's been stopping me 99% of the time (anything over 80% would be a win I think).

The next thing I want to work on is mindless eating. Even if its just a 90cal packet of popcorn or celery sticks, sometimes I just shove them in my face without really paying attention while I'm doing other things. I think being more mindful no matter what I'm eating will help me from overdoing it with higher calorie snacks in the long run.

TL;DR: Have also been up and down a lot but this time am trying to focus on habit/behaviour changes work for ME and will help to keep me on track 80% of the time in the long run. Still sometimes want to sit down and eat a whole bag of chips though, got a ways to go... What are some changes that could work for YOU?

TavistockToad

attmag wrote: »

I've gained and lost over 20 lbs at least five times since 2011. I'm really sick of the constant struggle and disappointment in maintaining weight loss. Recently I lost 18 lbs, but I just gained back 8 lbs in the last few weeks. Any tips out there? I'm trying to figure out the pattern that is causing me to gain the weight back.

Sounds like its maintenance you struggle with. Whats your maintenance calories and weight range?

joinn68

TavistockToad wrote: »

attmag wrote: »

I've gained and lost over 20 lbs at least five times since 2011. I'm really sick of the constant struggle and disappointment in maintaining weight loss. Recently I lost 18 lbs, but I just gained back 8 lbs in the last few weeks. Any tips out there? I'm trying to figure out the pattern that is causing me to gain the weight back.

Sounds like its maintenance you struggle with. Whats your maintenance calories and weight range?

^^this!
Instead of eating 1200 calories and starving yourself, why don't you just eat at maintenance for the weight you want to have. Some people get the handle of portions and food choices. Others decide to log for life.