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Watching maintenance like a hawk

pierinifitnesspierinifitness Posts: 1,860Member, Premium Member Posts: 1,860Member, Premium Member
Just want to share some early stats from my relatively-short maintenance time which began on February 20th. I share this because there are some here who comment how they struggle with maintenance. I've previously shared this hasn't been my experience but that I'm doing nothing different on a daily basis than what I did when in drop mode other than eating slightly more, having set my calories to maintenance from a previous set of a daily deficit to support 1.5 lbs. weight loss per week.

Here are some interesting stats I just calculated, measured from February 20th through today (background info: my maintenance weight range is 172-177 lbs., 64 year old man who sits for a living but does have a decent exercise regiment - started my journey last August 31st at 210.8 lbs.) -

Weight on 2/20/2019 when I officially declared maintenance: 176.9 lbs.

Weight this morning 6/5/2019 - 173.5 lbs.

Average weight during maintenance to date 102 days - 173.8 lbs. - lowest weight 169.2 on 5/12/2019 and highest weight 179.1 on 2/27/2019.

Average weight fluctuation from previous day to date 102 days - 0.04 lbs.

Range of weight fluctuation from previous day to date 102 days was -1.8 lowest to 2.5 lbs. highest.

Number of days logged eating - 102 days of 102 days.

Number of days morning weigh-in - 102 days of 102 days.

Eating based on 101 days since I haven't eaten today - all amounts are averages for 101 days - total calories = 2,378 - carbs 52 percent - protein 18 percent - fat 30 percent) - it would take some side calculations to identify the days in which I ate significantly more than calories expended (that some would describe as cheat days) but my judgement is that there are not many and I don't feel deprived. I prefer to call these days "treat: days rather than "cheat" days. I don't like the cheat word and words matter to me, call me weird but that's me.

Calories expended - using BMR calculator of average weight plus lifestyle and exercise calories added = 2,383 average calories per day.

The lesson learned - watching maintenance like a hawk, having good data for analytics to closely monitor and keeping the discipline in peak condition is almost a guarantee that you'll always be in maintenance land.

Can you accomplish this with a more relaxed approach? Yes, I'm sure, but watching it like a hawk works for me.

What do I plan to do different moving forward? Nada!

Postscript - today is day #3 of eating 500 calories below maintenance after my morning weigh-in showed some upward uptick. Nothing to be concerned about but I wanted to give myself about 5 days of deficit eating just to keep my skills sharp. Overkill? Maybe, but this is my approach and I just wanted to share it with everyone here.

As you can see, I'm an analytical guy, God wired me that way and my profession in the rat race is an analytical one.
edited June 5


  • RachelmilloyRachelmilloy Posts: 145Member Member Posts: 145Member Member
    Thanks for sharing the details of your success - I have no doubt that your "watch it like a hawk" approach will keep your weight exactly where you want it!

    I think the maintenance struggle for lots of us, me included, is that moving to maintenance threw some psychological switch with respect to tricky foods - the type that encourage overeating/binging/loss of control: we started eating them again, and quickly shot to the top of our maintenance range, if not a bit higher! Fortunately at that point most of us would be properly shocked and rein ourselves in and move back down to our sweet spot.

    I'll be interested to hear more in future about how precisely you have managed to estimate your TDEE and balance it with your calorie intake. I've been on maintenance more than a year, but with my mini yoyo-ing, have yet to achieve the nirvana of "eating at TDEE, no deficit whatsoever".

    Thanks again!
  • jrwms714jrwms714 Posts: 322Member Member Posts: 322Member Member
    Whatever works for you in maintenance is what works. OP, if you are the analytical/engineering type, then that's how it's best for you, like I am the organized, compulsive type, so I am still logging after nearly 7 years in MFP and that's what works for me. However, I do hope you reach a point where maintenance is more natural for you and that it's not as much "hawk-watching". Meanwhile, this appears to be helping you so go for it!!!
  • pierinifitnesspierinifitness Posts: 1,860Member, Premium Member Posts: 1,860Member, Premium Member
    Thanks for comments and perspectives well received. When I was about 35-36, after focusing my effort on my business, I became overweight and out of shape. Then, I decided to to something about it and got back to lean and mean and super fit which I maintained for over 25 consecutive years.

    Seems like when I turned 60, and once again busy with business and some other things, I dropped my guard and over a period of years, gained weight even though I was was still relatively fit.

    Stage 2, time to do it again and I did to where I’m now again lean, mean and top-fit again.

    For me, the watching it like a hawk mindset and effort is much easier than chiseling it off.

    I’ve always kept detailed training journals and food diaries when at my peak. It’s only when I’ve relaxed and traveled down denial lane that I slipped.

    I’m a business type and an analytical one. It only makes sense that I should use all the tools helping me keep my success just like I’ve done as a business person for almost 40 years and like I did for 25 consecutive years being with my fitness. It’s actually easier.

    My pall bearers are going to love me, my casket will be lighter, I guarantee it.
  • SummerSkierSummerSkier Posts: 668Member, Premium Member Posts: 668Member, Premium Member
    Hi pier! Congrats on your loss. I think the most successful maintainers are those who DO watch like a hawk when they first hit maintenance. I am almost 2 years in and I like now to think of things longer term - months instead of weeks. Make smaller tweaks etc. At 60+ it seems like both my brain and my body prefer the steady state - TDEE approach - vs - ups and downs on a daily or weekly basis even. Good luck and keep checking in.
  • pierinifitnesspierinifitness Posts: 1,860Member, Premium Member Posts: 1,860Member, Premium Member
    Thanks @SummerSkier, my “fellow” fitness sexagenarian. Let’s continue marching forward!
  • lms_938lms_938 Posts: 10Member, Premium Member Posts: 10Member, Premium Member
    pierinifitness Thanks for posting your thoughts. I too am an analytical person. I'm only at the beginning of my weight loss but am already watching these maintenance boards so that I can work out how to move smoothly into that when I get there.

    I hadn't thought about working out weight fluctuations and averages the way you did. But I think that could help even while I'm losing weight too. Thanks!
  • pierinifitnesspierinifitness Posts: 1,860Member, Premium Member Posts: 1,860Member, Premium Member
    You're welcom @lms_938, keep marching forward in your fitness, health and wellness journey.
  • chris_in_calchris_in_cal Posts: 237Member Member Posts: 237Member Member
    Not to be to judgey here, because of course there are exceptions, but the National Weight Control registry and you OCDers here all weigh daily.

    Those who 'fear' the scale, or get too obsessed with a specific days scale reading really don't seems to have much of a chance at regular weight maintenance.

    Exception might be: those fit people who gained a little, took some action and got back to being fit... that's about all I can think of.

    Congrats all: as begin my third yoyo heading back to a healthy weight I wonder what I am going to do differently to stay at maintenance. (I guess daily weighing will be a part of it :)
  • pierinifitnesspierinifitness Posts: 1,860Member, Premium Member Posts: 1,860Member, Premium Member
    @chris_in_cal. I've never experienced weight creep when doing the daily weigh-in thing, and I've experienced weight creep when not doing the daily weigh-in thing. Guess what my course of action is going to continue being as I march forward into old man land chasing and maintaining my fitness, health and wellness goals.
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