Help! How do I achieve maintenance?
dianabuckheit
Posts: 8 Member
Hi .....I am very close to my goal weight and now I am panicking. I don’t know how many calories a day will sustain my weight loss long term. I am also obsessing over the numbers and now find it hard to go out to dinner without fearing the scale the next day. Any suggestions?
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Replies
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It just takes time to get it right. Depends on intake and exercise balance. Just give it a try and keep logging and you will be in control. Tried not logging and didn’t work for me. Good luck11
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dianabuckheit wrote: »Hi .....I am very close to my goal weight and now I am panicking. I don’t know how many calories a day will sustain my weight loss long term. I am also obsessing over the numbers and now find it hard to go out to dinner without fearing the scale the next day. Any suggestions?
Anything on the scale the next day is water weight...you don't put on Lbs of fat overnight.
This and other calculators can give you a maintenance target when you switch your goal to "maintain"...or you can just do the math and increase your calories according to your own data and loss rate. Just like losing weight, you monitor the trend over time and make adjustments as necessary.8 -
You can switch you goal to "maintain your current weight" and MFP will give you an estimate of how many calories you need to maintain. It may not be exact to you, but it will get you started. Remember that "maintaining" is still a range. You will not have the same reading on the scales every day. Most people fluctuate withing 5-10 pounds of their goal weight.7
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You need to set a maintenance range of maybe 5-10 pounds depending on what type of water fluctuations you normally have. When you eat out and your weight is up the next day that is not fat, it is water and possibly undigested food still in your system. What rate are you losing at now? Theoretically you can add back whatever deficit you are at now and maintain. If you are losing 1 pound per week then you can add back 500 calories per day and maintain. Some people like to add the calories back gradually. It will really just take some time to figure out what your maintenance calories will be, but changing mfp to "maintain" and eating at that level for about 4-6 weeks is a good place to start.5
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Multiple people's ideas and approaches discussed in this thread:
http://community.myfitnesspal.com/en/discussion/10638211/how-to-find-your-maintenance-calorie-level4 -
I’m just like you. Was so worried of adding back calories.
I changed from loose 2 pounds a week to loose 1 pound a week once I got close to my goal weight.
Found it really hard to get myself to add 250 calories into my diet. Mentally mostly.... took 3 days and was ok. Some days I’m now going a bit over 1600 calories and I’m still loosing weight very slowly. It’s more like maintaining actually as I’m just 2 pounds from my target.
I’d say try changing to loose 1 pound a week and see how it goes. I thought I’ll put on weight by doing that, but I’m actually still eating at deficit
Good luck!5 -
I feared maintenance as well. Here's a thread I started that you might look through. https://community.myfitnesspal.com/en/discussion/10707239/how-do-you-conquer-the-fear-of-gaining/p13
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I was afraid, too! I totalled all my calories the past 3 months then added 3500 for each pound lost to equal maintenance calories. The jump was too big for me to do without anxiety so I gradually increased calories to slow my loss. I went a few pounds under target, but that just gave me some extra cushion. I've been maintaining within a 5 pound range for about 6 months now.
I still eat very similar meals to when I was losing. My extra calories come from meals out with friends or an extra cocktail or treat. Those things are easy for me to limit if the weight starts to creep up.
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Also remember that bodyweight isn't static...maintenance isn't a static number. I generally fluctuate anywhere from 0-3 Lbs up or down, sometimes more if I have a really high sodium day, travel by plane, etc. I weigh myself regularly and look at the overall trend. I typically put on 8-10 Lbs over the winter and that's my intervention point.5
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Thanks everyone for the words of encouragement! I appreciate it! I didn’t know that switching to maintain would give me an approximate calorie goal for maintenance. I am losing very slowly, unfortunately being short my calorie allowance is pretty low as it is and I am losing less than a pound a week. I have lost and gained this weight more times than I care to remember. This time I really want to keep it off. Thanks again going to look at that thread on maintaining too.9
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What I would do, OP, because I am a nerd, is calculate calories in for the last 8 weeks, and weight lost over that same time. I'd multiply pounds lost by 3500, add that to the 8 weeks' calories-in total and divide that by 8 to get a rough estimate of current TDEE over a week's time - then divide that by 7 to get rough daily TDEE estimate.
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What I would do, OP, because I am a nerd, is calculate calories in for the last 8 weeks, and weight lost over that same time. I'd multiply pounds lost by 3500, add that to the 8 weeks' calories-in total and divide that by 8 to get a rough estimate of current TDEE over a week's time - then divide that by 7 to get rough daily TDEE estimate.
@Maxxitt
Thank you! I did your calculation & it helped me realize what I should do after I lose the last couple of pounds!3 -
I can tell you what NOT to do. Don’t take a calculator in blind faith and assume it’s right for 6 months while you steadily put on 10#. Oh, did I say that out loud?12
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The idea of switching to maintenance stresses me out because I’ve never done it successfully longterm. I keep losing and gaining the same 10-15 pounds over and over. My problem is that I eventually stop logging and let the weight creep up for too long before I do something about it!
If we can learn to lose weight successfully, we can learn to maintain. It isn’t that much different!1 -
I can tell you what NOT to do. Don’t take a calculator in blind faith and assume it’s right for 6 months while you steadily put on 10#. Oh, did I say that out loud?
That made me do a silent giggle with my belly jiggling.
(SO 5ft away and frowning at the belly shudder only made me jiggle more)
Cheers, h.5 -
Once I got to within a few of pounds from my goal weight I gradually added 50-100 calories a week until I started to maintain, rather than lose. This approach helped me with my fears of maintenance.10
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@rosiorama that is exactly what I do. I really want long term success this time. Plus I already bought my dress for my daughters wedding in October so I can not gain this weight back!5
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dianabuckheit wrote: »@rosiorama that is exactly what I do. I really want long term success this time. Plus I already bought my dress for my daughters wedding in October so I can not gain this weight back!
That sounds like a great reason to figure out this maintenance thing. Then, after October, you need to find a new reason the make it stick!
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Oh, Lordy, maintenance can be a real b!tch. I was one of those who kept losing for months until I figured it out. See? It can go in one of several directions. Go with your gut and fiddle with the numbers. MFP is not the end all, be all when it comes to maintenance.
Another thing to keep in mind. When losing, your stuff shows up on your timeline and everyone says "Yay!" When you are on maintenance...nothing. It can get frustrating, but do not let it get to you. Surround yourself with others who are maintaining. We still don't see each other's non-progress, but can still cheer each other on.
You will be fine! Maybe not tomorrow, but soon enough. Please consider setting maintenance in your head to a 3-5 pound variance. Water weight, etc. can make a big difference on a day to day basis. TOM, dining out, rest days can all make a difference. Do your clothes still fit? Do you feel good? Don't let the scale dominate your maintaining.
I lost 70ish pounds several years ago and have kept them off plus or minus a few pounds for over three years.
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I’m currently transitioning back towards maintenance and I relate to the anxiety around this. I maintained successfully for 3yr before gaining half back so I don’t really trust myself even though I know why I gained it back and have made sustainable lifestyle changes to prevent it from happening again. I’m still nervous.
I just got over an illness where I dropped weight fast so I’m eating at what I think maintenance is now to try it out while I build my strength back up. It’s a few weeks ahead of my planned schedule but given the weight lost while sick it feels like the things to do.
You can feel free to add me if you want a buddy to transition to maintenance together with.2 -
i'm almost to goal about 9 pounds away and I plan on reverse dieting to get up to maintenance. I don't think i'd be mentally okay with rushing into maintenance and having water weight/food weight from that. I'm going to go up about 100 cal a week until I stop losing.5
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@SCoil123 I definitely could use support through the change over to maintenance...I am still learning how this messaging system works. This is the first time I have used my fitness pal. I am a lifetime WW member and have done Jenny Craig. I lost a lot on Jenny but gained about half back. This time MFP seems to be working for me about 5 more pounds to go and then I hope maintenance! Glad you are feeling better!👍2
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dianabuckheit wrote: »@SCoil123 I definitely could use support through the change over to maintenance...I am still learning how this messaging system works. This is the first time I have used my fitness pal. I am a lifetime WW member and have done Jenny Craig. I lost a lot on Jenny but gained about half back. This time MFP seems to be working for me about 5 more pounds to go and then I hope maintenance! Glad you are feeling better!👍
I just sent you a friend request. I lost just over 80lb years ago when my son was little and maintained for 3 years before gaining half back, and that’s when I found this site.2 -
@SCoil123 Morning! I accepted the request .....now I have to figure out how to chat! Each pregnancy was a challenge to lose the weight my last one was twins and then with 3 kids it was hard to do. ( that was awhile ago!)1
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I think the most important thing to take away from all this is that sustained weight loss means changing habits, not just dieting.
This is one of the biggest reasons WW and Jenny Craig and all the other commercial diets typically get the weight down but don't sustain it, as you have already found out.
Sustained weight loss means adapting a lifestyle where you move more and eat less or simply eat to nourish the body on a regular basis. There is no "end" to the process because it is something that you have to do for the rest of your days.
The sad part is that most people reach their goal weight and then just stop or slow down what they were doing to lose the weight in the first place. That's why studies prove these commercial diets almost always (85%) fail because participants typically gain back all or some of the weight lost on the program once it has ended.
Slowly changing lifestyle to incorporate proper eating habits and regular exercise is the only healthy way to maintain a weight loss.
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I think the most important thing to take away from all this is that sustained weight loss means changing habits, not just dieting.
This is one of the biggest reasons WW and Jenny Craig and all the other commercial diets typically get the weight down but don't sustain it, as you have already found out.
Sustained weight loss means adapting a lifestyle where you move more and eat less or simply eat to nourish the body on a regular basis. There is no "end" to the process because it is something that you have to do for the rest of your days.
The sad part is that most people reach their goal weight and then just stop or slow down what they were doing to lose the weight in the first place. That's why studies prove these commercial diets almost always (85%) fail because participants typically gain back all or some of the weight lost on the program once it has ended.
Slowly changing lifestyle to incorporate proper eating habits and regular exercise is the only healthy way to maintain a weight loss.
The lifestyle is what caused me to gain half back after maintaining nearly 3yr. I moved in with my now husband who is a private chef so I started eating more having nice big meals every night with him. I also switched jobs at the same time. I went from being an administrator at a summer camp where I commuted 10min and could hike on my break to commuting an hour with a job that has me at a desk 100%.
Increased intake + decreased activity level =gain
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I'm on my 7th year of maintenance after losing about 55 pounds. I've found it pretty easy. I do log food and exercise regularly. I also take action with a small calorie cut if the scale moves 5lbs above my goal weight. It's mostly been a no-brainer. I work out most days and eat 2200 calories.6
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I understand the part about fearing the scale. I'm a little over four months into maintenance. I'm still learning. What surprises me is the ebb and flow of my appetite. Some weeks I come in a bit below my calorie goals and never feel the slightest bit hungry. I think man, maintenance is a piece of cake. Then this past week taught me humility. I haven't been able to exercise as much as usual. For some reason I've also had a bit more craving for things like doughnuts. I have been a bit relaxed with logging.
What has kept me honest though is my Happy Scale app. I've seen the numbers start sneaking up - but I'm still inside my acceptable range. So I just had a reality check. Wait. Stop. I LIKE the new me. I'm not going to let four bites in a doughnut ruin that - it's not worth it.
So - I've tightened my logging. I'm making good choices. It's easier to lose 1-2 pounds now than 20 pounds later. My point is don't fear the scale. Make it your ally. Use it to provide the data you need to monitor your weight. You know how to lose weight if you need to do so. Be vigilant but not neurotic. Live your life. Just be intentional with food choices.9 -
If you weigh yourself everyday you could always take the average for the week and record that as your weekly weight. This way it smooths out the fluctuations as others have said.
After 2 weeks you can then compare and see what your body is doing from week to week since you can record it as an additional measurement in mfp.
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