How do you keep the wieght off?
FitKim39
Posts: 39 Member
5
Replies
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I have been working hard to eat right and work out. I initially got down to my goal wieght 155. But now I'm back up at 163ish. I still for in the smaller sizes I got down to. But, I'm a little worried I added too much calories too soon. I don't want to gain again and am finally happy with my body.
How do you keep the wieght off??
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Keep weighing and measuring and logging.10
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Bring Calories up too maintenance, keep logging. Set a goal that is conducive to continuing the habits that led you to where you are at.5
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You keep it off the same way you took it off, but with a handful more calories.11
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I stopped logging everythingDawnOfTheDead_Lift wrote: »Bring Calories up too maintenance, keep logging. Set a goal that is conducive to continuing the habits that led you to where you are at.
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I stopped logging everythingDawnOfTheDead_Lift wrote: »Bring Calories up too maintenance, keep logging. Set a goal that is conducive to continuing the habits that led you to where you are at.
There you go then8 -
TavistockToad wrote: »
I stopped logging everythingDawnOfTheDead_Lift wrote: »Bring Calories up too maintenance, keep logging. Set a goal that is conducive to continuing the habits that led you to where you are at.
There you go then
That's usually what happens. I reach my goal them go on reward mode. I know that if I don't log everything I really lose track of what I am eating. Last week I was injured and couldn't work out for the entire week. But I still ate like I was....😜3 -
"I think I added too many calories too soon."
&
"I stopped logging everything"
The too soon part isn't a problem, some like to work up their calories slowly, some switch immediately from deficit to maintenance - you should have a pretty good idea of what your maintenance level is but some fine tuning might be required.
Don't change everything at once or you won't see the effect of each individual change.
I don't log food any more but I maintained for quite a while before stopping logging. There's no rush - you have the rest of your life to experiment and evolve.
The job isn't done when you get to goal weight, the job just changes. Set new goals, challenge yourself in new ways, the reward of being in your desired weight range should be just as satisfying as when your weight was dropping.7 -
I've slowly added 100 cals a day per week for 6 weeks now and pretty much (apart from water fluctuations ) have stayed the same. I started approaching maintenance going from 1500cals a day to at the moment 2350cals a day because of my holiday soon. I started at 68kg & 1500cals and am today 68.2kg & 2350 cals.8
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I think the answer is the simplest yet most complex - don't do the things that made you gain the weight in the first place. As others point out, a big one is not monitoring what you eat; that seems to be the most common cause of regainig weight. A related one is not quickly reacting to an upward trend in body weight. If it's a couple of spikes in a row and it was an over reaction to eat below maintenance for the next couple of days until weighing again, so what?8
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Yeh, for me it is logging food and weighing myself. I do both daily. It's how I catch an upward weight trend. I have a three to five pound range. When I get near the top of it, I cut back on food a tiny bit (like a couple hundred calories a day) until I'm back down a pound or two.
I think most people do what you did. Lose the weight, eat all the food they were restricting, gain back 10-20 pounds, oops, start again. After a time or two of losing that last 10 pounds, I found a way to not do that!
Welcome to sort-of Maintenance.
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I think I've taken for granted how easy it is to lose a few pounds in a few days with the right foods. My one "bad food meal" a week turned into 2 or 3. So, little discouraged that I'm up almost 10 lbs again. But, I will try stick to it better.6
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I think it's mindset mostly for me. I had to learn that I'm not 'off the diet' and get to reward myself with all the yummy foods. I have to keep going almost exactly as I was with the advantage of a bit more food. And honestly my hunger right out of the deficit was out of this world. I could have eaten 4k calories and not feel satisfied. It didn't last long but I think the first week or two of maintenance is brutal.
It's been about 8 months in maintenance now and I weigh and log everything still. I'm not as diligent but I've had to tighten up logging several times as the calories/weight crept up slowly. It's annoying but I think I'll be logging for a long time to come.4 -
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It is typical to gain some weight going into maintenance as you replenish glycogen stores and have more inherent waste in your system from eating more. In my experience, this is usually 3-5 Lbs or so...if you were low carb while dieting and increase carbs in maintenance, it could be more as you would inherently be holding onto more water.
Beyond that, maintenance is really just a handful more calories per day. I've more or less maintained for over 5.5 years. I don't count calories, but I am mindful of what I eat and if I have a big calorie day, I usually have a lower calorie day, etc. I also exercise regularly and monitor the scale...if I go above the upper limit of my range, I just cut out some snacks for a couple weeks.6 -
I've been in maintenance almost a year and I still log daily. If I didn't I know I would end up gaining. This is just a part of my daily life like brushing my teeth. I hardly even think about it anymore.8
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After logging off and on for probably 4-5 years, I’ve gotten to the point where I pretty much know what and how to eat to maintain without it. I usually “reign it in” during the week, roughly track calories only and splurge a little over the weekend. I’ve maintained like this for years now. Good luck! You look great 👍3
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I've slowly added 100 cals a day per week for 6 weeks now and pretty much (apart from water fluctuations ) have stayed the same. I started approaching maintenance going from 1500cals a day to at the moment 2350cals a day because of my holiday soon. I started at 68kg & 1500cals and am today 68.2kg & 2350 cals.
I sort of did the same thing but added 100 every couple of weeks just to try to measure the effects slowly over time. I am at 1970 plus I cut the calories in half that MFP adds for logged exercises.
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I think I've taken for granted how easy it is to lose a few pounds in a few days with the right foods. My one "bad food meal" a week turned into 2 or 3. So, little discouraged that I'm up almost 10 lbs again. But, I will try stick to it better.
The thing is to make it a "lifestyle change", not a "diet". So you don't switch off what you were doing. You continue to live this new life.
I've been on MFP 909 days, and my weight just fluctuates at most 2-3lbs from where I need to be. Surprised I stuck at it so long, but it's now become my way of living. Counting calories, watching portion sizes, and monitoring my weight.7 -
use a weight trend application.
while I don't doubt that 2 or 3 bad meals in a row WILL HAVE AN EFFECT and MAY lead to SOME longer term weight gain, even two or three bad DAYS of many bad meals in a row would have a really hard time adding up to 35,000 Calories over maintenance.
So when you're talking about gaining 10lbs on 3 days of bad eating, what I hear is that you're reacting to water weight influenced daily scale measurements instead of reacting to changes to your WEIGHT TREND over time.
React to longer term weight trend changes; not to scale blips... or risk getting whiplash from continuously changing your goals.
And react in measured ways. If you're at maintenance already there is really no need to adjust with large deficits in order to reverse a trend that you should be catching fairly early on.
If you've both increased your eating AND stopped logging... well: you're making too many changes at once.
Take care.
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i lift weights and build lean muscles. having muscles will automatically burn calories even on rest days, and of course eating a good diet 5
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I have same problem as others above. When i go into maintenance mode I tend to stop tracking and slowly I start to eat more than I should - my "eyeballing" is pretty good from so many years of practice, but I tend to get lax and just basically eat more than necessary.
Like the "reward" mode mentioned above.
Eventually I start to pack more weight on. Takes a while. I'm hoping this time around I manage to curb it for a while longer. It just is nice to not track every single thing and eat intuitively (except when the intuition tells you to eat, you know, an entire bag of family sized crisps or whatever!)1 -
Maintenance is just a continuation with more calories thrown in and fewer times that you eat what got you overweight in the first place. It takes a while to wrap your head around this, so be kind to yourself while you work on it. Yes, log if that works for you, and weigh, for sure, but also realize that this isn't the end of a diet ... it's how you live from now on. And how you live and, hopefully, like being that healthy and eating in a positive manner.4
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