Why is so little attention given to maintenance?
Replies
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I'm not sure it's a matter of motivation. It may be more about building lifelong habits that will cause you to stay in that same weight range.2
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That's easier said than done. I've lost weight several times in the past. Every single time, after a while, I would start slipping. Life would get busy so I'd exercise less. Or I'd eat out more. Or because I was exercising less, I'd get more depressed so I'd eat more garbage. Bit by bit the weight would creep up, 5-10 lbs a year. It doesn't take a lot of extra calories each day before it shows on the scale. I eat a lot of healthy food, by habit. I also still eat unhealthy food, also by habit. From decades of yoyo dieting, I know that if I stop logging, which for me means really paying attention to what I'm eating, I'll go back to eating too much. I don't weigh and measure because I don't really need to right now. I am consistent in my exercise and don't eat out much thanks to limited finances. So for the past 8 years my weight has been mostly stable. (It goes up a bit when we travel and I eat out more but quickly returns to normal when we're home again.)
I think a lot of people who lose weight think that they have developed the good habits that will see them through. They don't realize how easy it is to slip a little here and a little there and to ignore the results. I know when I was regaining the weight I had lost, I didn't weigh myself because I didn't want to see the number on the scale. I was in denial, but not really. I knew but refused to face what I knew. It usually wasn't until I was forced to buy a larger size or saw photos of myself that I had to face the truth.10 -
spiriteagle99 wrote: »That's easier said than done. I've lost weight several times in the past. Every single time, after a while, I would start slipping. Life would get busy so I'd exercise less. Or I'd eat out more. Or because I was exercising less, I'd get more depressed so I'd eat more garbage. Bit by bit the weight would creep up, 5-10 lbs a year. It doesn't take a lot of extra calories each day before it shows on the scale. I eat a lot of healthy food, by habit. I also still eat unhealthy food, also by habit. From decades of yoyo dieting, I know that if I stop logging, which for me means really paying attention to what I'm eating, I'll go back to eating too much. I don't weigh and measure because I don't really need to right now. I am consistent in my exercise and don't eat out much thanks to limited finances. So for the past 8 years my weight has been mostly stable. (It goes up a bit when we travel and I eat out more but quickly returns to normal when we're home again.)
I think a lot of people who lose weight think that they have developed the good habits that will see them through. They don't realize how easy it is to slip a little here and a little there and to ignore the results. I know when I was regaining the weight I had lost, I didn't weigh myself because I didn't want to see the number on the scale. I was in denial, but not really. I knew but refused to face what I knew. It usually wasn't until I was forced to buy a larger size or saw photos of myself that I had to face the truth.
This is exactly how it is for me. "lifelong healthful habits" need to be maintained by certain level of motivation and a constant, borderline OCD effort otherwise it's a slip just like you have described. People that have been overweight at some point have a broken "Eat watch", in other words, self regulation is not that great and requires ongoing conscious effort. That's why vast majority of dieters regain.8 -
spiriteagle99 wrote: »That's easier said than done. I've lost weight several times in the past. Every single time, after a while, I would start slipping. Life would get busy so I'd exercise less. Or I'd eat out more. Or because I was exercising less, I'd get more depressed so I'd eat more garbage. Bit by bit the weight would creep up, 5-10 lbs a year. It doesn't take a lot of extra calories each day before it shows on the scale. I eat a lot of healthy food, by habit. I also still eat unhealthy food, also by habit. From decades of yoyo dieting, I know that if I stop logging, which for me means really paying attention to what I'm eating, I'll go back to eating too much. I don't weigh and measure because I don't really need to right now. I am consistent in my exercise and don't eat out much thanks to limited finances. So for the past 8 years my weight has been mostly stable. (It goes up a bit when we travel and I eat out more but quickly returns to normal when we're home again.)
I think a lot of people who lose weight think that they have developed the good habits that will see them through. They don't realize how easy it is to slip a little here and a little there and to ignore the results. I know when I was regaining the weight I had lost, I didn't weigh myself because I didn't want to see the number on the scale. I was in denial, but not really. I knew but refused to face what I knew. It usually wasn't until I was forced to buy a larger size or saw photos of myself that I had to face the truth.
This is exactly how it is for me. "lifelong healthful habits" need to be maintained by certain level of motivation and a constant, borderline OCD effort otherwise it's a slip just like you have described. People that have been overweight at some point have a broken "Eat watch", in other words, self regulation is not that great and requires ongoing conscious effort. That's why vast majority of dieters regain.
I think it's a lot about maintaining awareness. If you ask any maintainer here, I would bet that every single one would say that they still weigh in regularly and monitor trends on the scale and have some kind of intervention point. For me, that's about 8 real pounds up from my usual maintenance weight. At that point I make some dietary changes...usually cutting out some snacking.
Personally, I don't put any kind of great effort in maintaining. I enjoy eating well for the most part and having my indulgences here and there. I enjoy regular exercise, which for me is mostly road cycling...beyond that, I'm just recreationally active...hiking with my kids, walking the dog, etc. I think it's important to find something you enjoy...it makes it much easier to stick with and "motivation" is not nearly the kind of factor that it is with something you don't enjoy so much.2 -
spiriteagle99 wrote: »That's easier said than done. I've lost weight several times in the past. Every single time, after a while, I would start slipping. Life would get busy so I'd exercise less. Or I'd eat out more. Or because I was exercising less, I'd get more depressed so I'd eat more garbage. Bit by bit the weight would creep up, 5-10 lbs a year. It doesn't take a lot of extra calories each day before it shows on the scale. I eat a lot of healthy food, by habit. I also still eat unhealthy food, also by habit. From decades of yoyo dieting, I know that if I stop logging, which for me means really paying attention to what I'm eating, I'll go back to eating too much. I don't weigh and measure because I don't really need to right now. I am consistent in my exercise and don't eat out much thanks to limited finances. So for the past 8 years my weight has been mostly stable. (It goes up a bit when we travel and I eat out more but quickly returns to normal when we're home again.)
I think a lot of people who lose weight think that they have developed the good habits that will see them through. They don't realize how easy it is to slip a little here and a little there and to ignore the results. I know when I was regaining the weight I had lost, I didn't weigh myself because I didn't want to see the number on the scale. I was in denial, but not really. I knew but refused to face what I knew. It usually wasn't until I was forced to buy a larger size or saw photos of myself that I had to face the truth.
This is exactly how it is for me. "lifelong healthful habits" need to be maintained by certain level of motivation and a constant, borderline OCD effort otherwise it's a slip just like you have described. People that have been overweight at some point have a broken "Eat watch", in other words, self regulation is not that great and requires ongoing conscious effort. That's why vast majority of dieters regain.
To the bolded: Statistically speaking, overwhelming numbers of people who have not been overweight will become overweight, unless they employ some form of ongoing conscious effort.
I was at a healthy weight as a young adult, and became obese later, then stayed obese for decades. From hanging around here for a while, I believe that several others who've replied on this thread were not overweight/obese for their whole lives before weight loss and then maintenance.
And I know that some close friends who've always been at a healthy weight do exactly the same things that some have described above to stay at that healthy weight through conscious action, such as weighing themselves regularly and cutting back if their weight rises unacceptably. Offhand, the only "always healthy weight" people I can think of in my personal circle who I don't believe make conscious effort, either have extremely active lives (typically including a very physically active job), don't appear to enjoy food very much, or have a type of anxious personality that defaults to undereating under stress (and they're always under stress, even lacking objective reasons to be). I'm sure there are other cases, but I don't think those of us who've been overweight are as unusual/broken as is sometimes presented.7 -
cwolfman13 wrote: »The reality is the the vast majority of people who lose weight see that as the finish line rather than the starting line of the actual race...everything up to maintenance has really just been preparation for the real race.
^This. I have certainly been totally guilty of it in the past. This time I view my weight loss/fitness journey as me being in training for all the cool stuff I'm gonna do after, which will require fitness and a healthy weight. I feel pretty good about the change of POV.
In the past I was like...
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cmriverside wrote: »cmriverside wrote: »I don't find it as hard as losing. I can eat a lot more.
I still log food and I still step on the body weight scale. For me those two things are non-negotiable. I've been at my maintenance weight for over ten years after losing 70+ pounds. When I stop logging food, I start putting on the weight, so it's just something I'm going to have to continue to do.
I've been on this site for all that time too, except for a few months here and there when I didn't log and/or got burned out on the forums. If I stay plugged in here I tend to keep it a priority. Seeing all these people trying and succeeding is a big factor.
Can you post in other peoples' threads and give help to those who struggle? It's a good way to stay plugged into the process.
I got rid of all my larger sized clothing, too. That is an important thing.
I have a question for you. When you say you log, do you weigh and measure everything? I’ve been maintaining for 5 months, and I still weigh everything to the gram. I’d really like to start estimating some things, but I’m not sure it’s a smart idea. I’m just so tired of dragging out that food scale!
I do use my food scale...I just leave it on the counter.
I don't use it for every single item, like I don't weigh eggs or bread or individual sausages, bacon or things like lettuce, cucumber, celery or other low cal vegetables. For them I estimate. But I do use it for calorie dense things like portioning most raw meat, sauces, butter, peanut butter, cheese, avocado, corn, potatoes, fruit.
I have my favorite meals entered as saved Meals so I can just quickly adjust individual ingredients, like (for instance) I often make a homemade McMuffin and have roasted potato wedges for breakfast but I adjust the meats like bacon, sausage, ham, or the size of the potato or how much cheese I slice off the brick so I just adjust that part after it's added to the FOOD page. Takes just a few seconds. I also use the Recipe function if it's something I make a lot and don't change too much.
I just write stuff down on a piece of paper while I'm preparing it and work it into the FOOD page later.
Fruit and potatoes are calorie dense? 🤔1 -
Well most people on here are to lose weight, so that's probably why it's not as popular of a topic, but it is an important one. I've come to the point where I am not looking at the scale anymore and just eating what makes me feel healthy, wholesome, and good
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I think @nowine4me recommended the Half Size Me podcasts. I have found them
Immensely Helpful.
The latest (sept 2) made a really good point. People always ask how did you do it and how long did it take? Heather, who created HSM, pointed out that those are actually the wrong questions to ask.
Rather, “how long have you maintained your weight?”
As I continued my walk, I reflecting upon this question, and I realized that my goal is not to simply get back under 155. My goal is to have maintained my weight for the next seven years. This shifted my mindset to thinking about what I can do to make that long-term goal more effortless and sustainable.
A very helpful podcast.
(Another one I listened to had maintainers break their eating plans/habits into 2-3 parts.
Weekdays
Weekends (if they are different for you)
Vacations
I would some others:
When you are sick
When you have daily/visitors staying with you
She has her clients tackle each of these one after another.
I find this to be a helpful framing as it’s not the “routine days” that seem to threaten folks’ maintenance but the pesky exceptions!10 -
MadisonMolly2017 wrote: »I think @nowine4me recommended the Half Size Me podcasts. I have found them
Immensely Helpful.
The latest (sept 2) made a really good point. People always ask how did you do it and how long did it take? Heather, who created HSM, pointed out that those are actually the wrong questions to ask.
Rather, “how long have you maintained your weight?”
As I continued my walk, I reflecting upon this question, and I realized that my goal is not to simply get back under 155. My goal is to have maintained my weight for the next seven years. This shifted my mindset to thinking about what I can do to make that long-term goal more effortless and sustainable.
A very helpful podcast.
(Another one I listened to had maintainers break their eating plans/habits into 2-3 parts.
Weekdays
Weekends (if they are different for you)
Vacations
I would some others:
When you are sick
When you have daily/visitors staying with you
She has her clients tackle each of these one after another.
I find this to be a helpful framing as it’s not the “routine days” that seem to threaten folks’ maintenance but the pesky exceptions!
@MadisonMolly2017
Strange, I was listening to the same pod cast this morning a work. Boss makes a dollar, I make a dime, thats why I learn on company time. LOL. I was impressed that she said, if you gain some weight maintain it instead of trying to re lose it. I am right there with you about finding a more maintainable weight long term. I look at it like this. I lost roughly 220, if I regain up to 60lbs, hopefully not, but that would be close to someone losing 20 and regaining 5. I think we have to look t things in proportions. What kind of issues are you having?
**Edit** well rant.... I have been watching and talking to a guy at my work. He was a 450lb guy. Had band surgery. Ate around it. Then was given a sleeve and lost weight following his diet plan and adding in activity. Well, now 3 years later back up to 300's Went down to 220 or so. He ask me several times how to lose weight. I told him to just go back to the diet his DOCTOR gave him and Limit the junk food. Oh lord, you should see his lunch box. Cookies, cake, sandwiches, candy bars, real soda. Not saying anything wrong with these, but not really the stuff they advice after a sleeve. He eats around his sleeve. He accidentally overheard me speaking to one of my friends here at work about BF settling range hypothesis. Now he is convinced that's why he regained. Tried telling him his range was most likely slightly above the low weight he had. Its not the dozen chicken wings being washed down by multiple beers in one of his Facebook photos! Great example of someone reverting to old habits. Not saying surgery is the easy way, its not, but dude has a great tool many of us don't. I have also watched my friends sister who had VSG. She lost 100lbs. Put back on 60. Can't understand why. Watched her eat a bag of reeces cups in a sitting. HMMM.. No judgement. Just N=1 observations.7 -
@psychod787
Thank you.
Short answer: I don’t get clear hunger signals or signals to stop eating, so I rely on a combo of apps.
As I was losing, my two apps (My Net Diary & FITIV (which takes MND calories eaten & exercise data from my Apple Watch) predicted lower weight loss than actual. That was a happy place for me.)
Now, in maintenance they both overestimate my weight loss.
They indicate I should have lost 10.8 lbs since Jan 1 & I gained ~ 2.4 lbs in the same time period. 251 days.
So I did the math. I ate 34 calories too much per day.
Data:
251 days
Calories Consumed: 520,583 (2,074/day)
Total Energy: 558,693 (2,226/day)
72% Resting 402,535 (1,604/day)
28% Active 156,158 (622/day)
Deficit: 38,110 or 10.9 lb loss. So it’s overestimating by 38,110 + 8,400 (2.4 x 3,500) I overate (I think.)
That’s 46,510 over 251 days or (185 cals)
So, I guess I could just shoot for a deficit of 185 on FITIV.??? And eventually I’d slowly gravitate back to 155.
———-
Then I thought what if I just concentrate in workout cals.
276 workout hours that burned 68,837 cals
Or 274 cals/day (of the Active)
2074 - 34 (overage per day) = 2040
2040 - 274 (workout cals per day) = 1,766 Is this my TDEE?
MND has my maintenance calories at 1,848 not including exercise.
MFP : 1,670 no ex.
Noom: 1,600 no ex
So, I’m trying to figure out how to adjust the settings (or what numbers I pay attention to) so the scale returns to 155 & does not creep.
I’m very open to suggestions & any miscalculations you see.
I think I can be successful if I can get the apps to be more accurate.
Thank you.
PS calories consumed may be higher than stated as I track everything, but eating out can be a crapshoot - at best. I limit eating out, but not to zero.3 -
MadisonMolly2017 wrote: »@psychod787
Thank you.
Short answer: I don’t get clear hunger signals or signals to stop eating, so I rely on a combo of apps.
As I was losing, my two apps (My Net Diary & FITIV (which takes MND calories eaten & exercise data from my Apple Watch) predicted lower weight loss than actual. That was a happy place for me.)
Now, in maintenance they both overestimate my weight loss.
They indicate I should have lost 10.8 lbs since Jan 1 & I gained ~ 2.4 lbs in the same time period. 251 days.
So I did the math. I ate 34 calories too much per day.
Data:
251 days
Calories Consumed: 520,583 (2,074/day)
Total Energy: 558,693 (2,226/day)
72% Resting 402,535 (1,604/day)
28% Active 156,158 (622/day)
Deficit: 38,110 or 10.9 lb loss. So it’s overestimating by 38,110 + 8,400 (2.4 x 3,500) I overate (I think.)
That’s 46,510 over 251 days or (185 cals)
So, I guess I could just shoot for a deficit of 185 on FITIV.??? And eventually I’d slowly gravitate back to 155.
———-
Then I thought what if I just concentrate in workout cals.
276 workout hours that burned 68,837 cals
Or 274 cals/day (of the Active)
2074 - 34 (overage per day) = 2040
2040 - 274 (workout cals per day) = 1,766 Is this my TDEE?
MND has my maintenance calories at 1,848 not including exercise.
MFP : 1,670 no ex.
Noom: 1,600 no ex
So, I’m trying to figure out how to adjust the settings (or what numbers I pay attention to) so the scale returns to 155 & does not creep.
I’m very open to suggestions & any miscalculations you see.
I think I can be successful if I can get the apps to be more accurate.
Thank you.
PS calories consumed may be higher than stated as I track everything, but eating out can be a crapshoot - at best. I limit eating out, but not to zero.
Well @MadisonMolly2017, I don't trust fitness trackers. They can have a large margin of error. Remember, there is SOME RMR slowing with weight loss. There is also less energy spent per contraction of muscle. Kevin Hall's BWP has your maintenance at 2100 cals. PAL of 1.8, roughly 14000 steps a day. thats taking into account the predicted metabolic slowing because of weight loss. I would make some suggestions told to me by multiple experts. Increase protein. Intakes of 25-30% tdee have shown to have spontaneous reduction in calories in overweight people. Decrease caloric density. Less nuts, more fruits and veggies. Don't add much oil to your food. Let it come from natural sources such as meat, eggs, dairy... ect. I will say I follow those rules and fill up fast. Problem for me is staying sated. I get pangs in my stomach an 1hr after eating much of the time. Have a gnawing sensation 1/2 the day or so. Oh, but its a little better 16lbs later. Trust me. I can actually get full! Hope its not the best it gets. Mabe consider maintaining it for a while. If you are not having the pangs and gnawing. JMHO. Leptin, she's a real B@astard! I am willing to press into the 245-255lbs range, currently 191 this am, if it means feeling better and not being an anal retentive @-hole. Whats your price? wanted to add, fat regain to lean mass in one study I read was 1kg of weight .76kg fm to /.26kg ffm when losing. During regain its .88kg fm to .12kg ffm. could be why its underestimating calories. We know FFM has a greater caloric expenditure 7 cals a pound vs 2 cals a pound for FM. Most likely not enough for what your speaking of, but of thought.2 -
psychod787 wrote: »MadisonMolly2017 wrote: »@psychod787
Thank you.
Short answer: I don’t get clear hunger signals or signals to stop eating, so I rely on a combo of apps.
As I was losing, my two apps (My Net Diary & FITIV (which takes MND calories eaten & exercise data from my Apple Watch) predicted lower weight loss than actual. That was a happy place for me.)
Now, in maintenance they both overestimate my weight loss.
They indicate I should have lost 10.8 lbs since Jan 1 & I gained ~ 2.4 lbs in the same time period. 251 days.
So I did the math. I ate 34 calories too much per day.
Data:
251 days
Calories Consumed: 520,583 (2,074/day)
Total Energy: 558,693 (2,226/day)
72% Resting 402,535 (1,604/day)
28% Active 156,158 (622/day)
Deficit: 38,110 or 10.9 lb loss. So it’s overestimating by 38,110 + 8,400 (2.4 x 3,500) I overate (I think.)
That’s 46,510 over 251 days or (185 cals)
So, I guess I could just shoot for a deficit of 185 on FITIV.??? And eventually I’d slowly gravitate back to 155.
———-
Then I thought what if I just concentrate in workout cals.
276 workout hours that burned 68,837 cals
Or 274 cals/day (of the Active)
2074 - 34 (overage per day) = 2040
2040 - 274 (workout cals per day) = 1,766 Is this my TDEE?
MND has my maintenance calories at 1,848 not including exercise.
MFP : 1,670 no ex.
Noom: 1,600 no ex
So, I’m trying to figure out how to adjust the settings (or what numbers I pay attention to) so the scale returns to 155 & does not creep.
I’m very open to suggestions & any miscalculations you see.
I think I can be successful if I can get the apps to be more accurate.
Thank you.
PS calories consumed may be higher than stated as I track everything, but eating out can be a crapshoot - at best. I limit eating out, but not to zero.
Well @MadisonMolly2017, I don't trust fitness trackers. They can have a large margin of error. Remember, there is SOME RMR slowing with weight loss. There is also less energy spent per contraction of muscle. Kevin Hall's BWP has your maintenance at 2100 cals. PAL of 1.8, roughly 14000 steps a day. thats taking into account the predicted metabolic slowing because of weight loss. I would make some suggestions told to me by multiple experts. Increase protein. Intakes of 25-30% tdee have shown to have spontaneous reduction in calories in overweight people. Decrease caloric density. Less nuts, more fruits and veggies. Don't add much oil to your food. Let it come from natural sources such as meat, eggs, dairy... ect. I will say I follow those rules and fill up fast. Problem for me is staying sated. I get pangs in my stomach an 1hr after eating much of the time. Have a gnawing sensation 1/2 the day or so. Oh, but its a little better 16lbs later. Trust me. I can actually get full! Hope its not the best it gets. Mabe consider maintaining it for a while. If you are not having the pangs and gnawing. JMHO. Leptin, she's a real B@astard! I am willing to press into the 245-255lbs range, currently 191 this am, if it means feeling better and not being an anal retentive @-hole. Whats your price? wanted to add, fat regain to lean mass in one study I read was 1kg of weight .76kg fm to /.26kg ffm when losing. During regain its .88kg fm to .12kg ffm. could be why its underestimating calories. We know FFM has a greater caloric expenditure 7 cals a pound vs 2 cals a pound for FM. Most likely not enough for what your speaking of, but of thought.
Bottom line: There is NOT an app for losing weight. We have to STOP eating like mindless....wait....humans are the only creatures that will kill ourselves through food. Literally.3 -
psychod787 wrote: »MadisonMolly2017 wrote: »@psychod787
Thank you.
Short answer: I don’t get clear hunger signals or signals to stop eating, so I rely on a combo of apps.
As I was losing, my two apps (My Net Diary & FITIV (which takes MND calories eaten & exercise data from my Apple Watch) predicted lower weight loss than actual. That was a happy place for me.)
Now, in maintenance they both overestimate my weight loss.
They indicate I should have lost 10.8 lbs since Jan 1 & I gained ~ 2.4 lbs in the same time period. 251 days.
So I did the math. I ate 34 calories too much per day.
Data:
251 days
Calories Consumed: 520,583 (2,074/day)
Total Energy: 558,693 (2,226/day)
72% Resting 402,535 (1,604/day)
28% Active 156,158 (622/day)
Deficit: 38,110 or 10.9 lb loss. So it’s overestimating by 38,110 + 8,400 (2.4 x 3,500) I overate (I think.)
That’s 46,510 over 251 days or (185 cals)
So, I guess I could just shoot for a deficit of 185 on FITIV.??? And eventually I’d slowly gravitate back to 155.
———-
Then I thought what if I just concentrate in workout cals.
276 workout hours that burned 68,837 cals
Or 274 cals/day (of the Active)
2074 - 34 (overage per day) = 2040
2040 - 274 (workout cals per day) = 1,766 Is this my TDEE?
MND has my maintenance calories at 1,848 not including exercise.
MFP : 1,670 no ex.
Noom: 1,600 no ex
So, I’m trying to figure out how to adjust the settings (or what numbers I pay attention to) so the scale returns to 155 & does not creep.
I’m very open to suggestions & any miscalculations you see.
I think I can be successful if I can get the apps to be more accurate.
Thank you.
PS calories consumed may be higher than stated as I track everything, but eating out can be a crapshoot - at best. I limit eating out, but not to zero.
Well @MadisonMolly2017, I don't trust fitness trackers. They can have a large margin of error. Remember, there is SOME RMR slowing with weight loss. There is also less energy spent per contraction of muscle. Kevin Hall's BWP has your maintenance at 2100 cals. PAL of 1.8, roughly 14000 steps a day. thats taking into account the predicted metabolic slowing because of weight loss. I would make some suggestions told to me by multiple experts. Increase protein. Intakes of 25-30% tdee have shown to have spontaneous reduction in calories in overweight people. Decrease caloric density. Less nuts, more fruits and veggies. Don't add much oil to your food. Let it come from natural sources such as meat, eggs, dairy... ect. I will say I follow those rules and fill up fast. Problem for me is staying sated. I get pangs in my stomach an 1hr after eating much of the time. Have a gnawing sensation 1/2 the day or so. Oh, but its a little better 16lbs later. Trust me. I can actually get full! Hope its not the best it gets. Mabe consider maintaining it for a while. If you are not having the pangs and gnawing. JMHO. Leptin, she's a real B@astard! I am willing to press into the 245-255lbs range, currently 191 this am, if it means feeling better and not being an anal retentive @-hole. Whats your price? wanted to add, fat regain to lean mass in one study I read was 1kg of weight .76kg fm to /.26kg ffm when losing. During regain its .88kg fm to .12kg ffm. could be why its underestimating calories. We know FFM has a greater caloric expenditure 7 cals a pound vs 2 cals a pound for FM. Most likely not enough for what your speaking of, but of thought.
@psychod787
Thanks for all of this info. I was looking into it.
“Gnawing sensation” - that’s it! I didn’t have it when losing. I have it a little bit now. Concerns me as I’m on some meds that can contribute to ulcers (which I’ve never had.)
I’m pondering the protein. I eat 91g on average per day. 1.3 x wt in kg.
Yes, I am basically maintaining currently at 156.5 or so. I know I get Very Hungry at 153.
As another long term poster said: walking doesn’t make her hungry or resistance bands, Yoga, Pilates. Those were all the things I did while losing.
Now, I do HIIT & wt lifting with a minor mount of walking & stretching & im
Hungrier. Just as she experiences.
What is “ffm”? Is the point that regained weight is higher percentage fat which burns dramatically fewer calories?
Thank you again. I very much appreciate your time to post these resources & your thoughts.
I lost about 1/3 of what you did. You are amazing!
Oh, and I’m eating More salads without the oil. TY for that tip as well
~ Maddie3 -
MadisonMolly2017 wrote: »psychod787 wrote: »MadisonMolly2017 wrote: »@psychod787
Thank you.
Short answer: I don’t get clear hunger signals or signals to stop eating, so I rely on a combo of apps.
As I was losing, my two apps (My Net Diary & FITIV (which takes MND calories eaten & exercise data from my Apple Watch) predicted lower weight loss than actual. That was a happy place for me.)
Now, in maintenance they both overestimate my weight loss.
They indicate I should have lost 10.8 lbs since Jan 1 & I gained ~ 2.4 lbs in the same time period. 251 days.
So I did the math. I ate 34 calories too much per day.
Data:
251 days
Calories Consumed: 520,583 (2,074/day)
Total Energy: 558,693 (2,226/day)
72% Resting 402,535 (1,604/day)
28% Active 156,158 (622/day)
Deficit: 38,110 or 10.9 lb loss. So it’s overestimating by 38,110 + 8,400 (2.4 x 3,500) I overate (I think.)
That’s 46,510 over 251 days or (185 cals)
So, I guess I could just shoot for a deficit of 185 on FITIV.??? And eventually I’d slowly gravitate back to 155.
———-
Then I thought what if I just concentrate in workout cals.
276 workout hours that burned 68,837 cals
Or 274 cals/day (of the Active)
2074 - 34 (overage per day) = 2040
2040 - 274 (workout cals per day) = 1,766 Is this my TDEE?
MND has my maintenance calories at 1,848 not including exercise.
MFP : 1,670 no ex.
Noom: 1,600 no ex
So, I’m trying to figure out how to adjust the settings (or what numbers I pay attention to) so the scale returns to 155 & does not creep.
I’m very open to suggestions & any miscalculations you see.
I think I can be successful if I can get the apps to be more accurate.
Thank you.
PS calories consumed may be higher than stated as I track everything, but eating out can be a crapshoot - at best. I limit eating out, but not to zero.
Well @MadisonMolly2017, I don't trust fitness trackers. They can have a large margin of error. Remember, there is SOME RMR slowing with weight loss. There is also less energy spent per contraction of muscle. Kevin Hall's BWP has your maintenance at 2100 cals. PAL of 1.8, roughly 14000 steps a day. thats taking into account the predicted metabolic slowing because of weight loss. I would make some suggestions told to me by multiple experts. Increase protein. Intakes of 25-30% tdee have shown to have spontaneous reduction in calories in overweight people. Decrease caloric density. Less nuts, more fruits and veggies. Don't add much oil to your food. Let it come from natural sources such as meat, eggs, dairy... ect. I will say I follow those rules and fill up fast. Problem for me is staying sated. I get pangs in my stomach an 1hr after eating much of the time. Have a gnawing sensation 1/2 the day or so. Oh, but its a little better 16lbs later. Trust me. I can actually get full! Hope its not the best it gets. Mabe consider maintaining it for a while. If you are not having the pangs and gnawing. JMHO. Leptin, she's a real B@astard! I am willing to press into the 245-255lbs range, currently 191 this am, if it means feeling better and not being an anal retentive @-hole. Whats your price? wanted to add, fat regain to lean mass in one study I read was 1kg of weight .76kg fm to /.26kg ffm when losing. During regain its .88kg fm to .12kg ffm. could be why its underestimating calories. We know FFM has a greater caloric expenditure 7 cals a pound vs 2 cals a pound for FM. Most likely not enough for what your speaking of, but of thought.
@psychod787
Thanks for all of this info. I was looking into it.
“Gnawing sensation” - that’s it! I didn’t have it when losing. I have it a little bit now. Concerns me as I’m on some meds that can contribute to ulcers (which I’ve never had.)
I’m pondering the protein. I eat 91g on average per day. 1.3 x wt in kg.
Yes, I am basically maintaining currently at 156.5 or so. I know I get Very Hungry at 153.
As another long term poster said: walking doesn’t make her hungry or resistance bands, Yoga, Pilates. Those were all the things I did while losing.
Now, I do HIIT & wt lifting with a minor mount of walking & stretching & im
Hungrier. Just as she experiences.
What is “ffm”? Is the point that regained weight is higher percentage fat which burns dramatically fewer calories?
Thank you again. I very much appreciate your time to post these resources & your thoughts.
I lost about 1/3 of what you did. You are amazing!
Oh, and I’m eating More salads without the oil. TY for that tip as well
~ Maddie
Hmmm... interesting,
I didn't have the gnawing sensation either losing. I have been trying to figure it out myself. I am starting to think it might be two things. One, a companion we have for the rest of our lives. Two, we are just below our set ranges and some gain might make it better. Three, I have noticed a trend that people say things like that get less and less over time the longer they stay in a 5-10lb range after losing. Only time will tell I think.0 -
psychod787 wrote: »MadisonMolly2017 wrote: »psychod787 wrote: »MadisonMolly2017 wrote: »@psychod787
Thank you.
Short answer: I don’t get clear hunger signals or signals to stop eating, so I rely on a combo of apps.
As I was losing, my two apps (My Net Diary & FITIV (which takes MND calories eaten & exercise data from my Apple Watch) predicted lower weight loss than actual. That was a happy place for me.)
Now, in maintenance they both overestimate my weight loss.
They indicate I should have lost 10.8 lbs since Jan 1 & I gained ~ 2.4 lbs in the same time period. 251 days.
So I did the math. I ate 34 calories too much per day.
Data:
251 days
Calories Consumed: 520,583 (2,074/day)
Total Energy: 558,693 (2,226/day)
72% Resting 402,535 (1,604/day)
28% Active 156,158 (622/day)
Deficit: 38,110 or 10.9 lb loss. So it’s overestimating by 38,110 + 8,400 (2.4 x 3,500) I overate (I think.)
That’s 46,510 over 251 days or (185 cals)
So, I guess I could just shoot for a deficit of 185 on FITIV.??? And eventually I’d slowly gravitate back to 155.
———-
Then I thought what if I just concentrate in workout cals.
276 workout hours that burned 68,837 cals
Or 274 cals/day (of the Active)
2074 - 34 (overage per day) = 2040
2040 - 274 (workout cals per day) = 1,766 Is this my TDEE?
MND has my maintenance calories at 1,848 not including exercise.
MFP : 1,670 no ex.
Noom: 1,600 no ex
So, I’m trying to figure out how to adjust the settings (or what numbers I pay attention to) so the scale returns to 155 & does not creep.
I’m very open to suggestions & any miscalculations you see.
I think I can be successful if I can get the apps to be more accurate.
Thank you.
PS calories consumed may be higher than stated as I track everything, but eating out can be a crapshoot - at best. I limit eating out, but not to zero.
Well @MadisonMolly2017, I don't trust fitness trackers. They can have a large margin of error. Remember, there is SOME RMR slowing with weight loss. There is also less energy spent per contraction of muscle. Kevin Hall's BWP has your maintenance at 2100 cals. PAL of 1.8, roughly 14000 steps a day. thats taking into account the predicted metabolic slowing because of weight loss. I would make some suggestions told to me by multiple experts. Increase protein. Intakes of 25-30% tdee have shown to have spontaneous reduction in calories in overweight people. Decrease caloric density. Less nuts, more fruits and veggies. Don't add much oil to your food. Let it come from natural sources such as meat, eggs, dairy... ect. I will say I follow those rules and fill up fast. Problem for me is staying sated. I get pangs in my stomach an 1hr after eating much of the time. Have a gnawing sensation 1/2 the day or so. Oh, but its a little better 16lbs later. Trust me. I can actually get full! Hope its not the best it gets. Mabe consider maintaining it for a while. If you are not having the pangs and gnawing. JMHO. Leptin, she's a real B@astard! I am willing to press into the 245-255lbs range, currently 191 this am, if it means feeling better and not being an anal retentive @-hole. Whats your price? wanted to add, fat regain to lean mass in one study I read was 1kg of weight .76kg fm to /.26kg ffm when losing. During regain its .88kg fm to .12kg ffm. could be why its underestimating calories. We know FFM has a greater caloric expenditure 7 cals a pound vs 2 cals a pound for FM. Most likely not enough for what your speaking of, but of thought.
@psychod787
Thanks for all of this info. I was looking into it.
“Gnawing sensation” - that’s it! I didn’t have it when losing. I have it a little bit now. Concerns me as I’m on some meds that can contribute to ulcers (which I’ve never had.)
I’m pondering the protein. I eat 91g on average per day. 1.3 x wt in kg.
Yes, I am basically maintaining currently at 156.5 or so. I know I get Very Hungry at 153.
As another long term poster said: walking doesn’t make her hungry or resistance bands, Yoga, Pilates. Those were all the things I did while losing.
Now, I do HIIT & wt lifting with a minor mount of walking & stretching & im
Hungrier. Just as she experiences.
What is “ffm”? Is the point that regained weight is higher percentage fat which burns dramatically fewer calories?
Thank you again. I very much appreciate your time to post these resources & your thoughts.
I lost about 1/3 of what you did. You are amazing!
Oh, and I’m eating More salads without the oil. TY for that tip as well
~ Maddie
Hmmm... interesting,
I didn't have the gnawing sensation either losing. I have been trying to figure it out myself. I am starting to think it might be two things. One, a companion we have for the rest of our lives. Two, we are just below our set ranges and some gain might make it better. Three, I have noticed a trend that people say things like that get less and less over time the longer they stay in a 5-10lb range after losing. Only time will tell I think.
Oh wanted to add, I hope it's not #1. Lol though it does line up with n=1 taking accounts from people and some of the research I posted. I run 3g/kg. That will pit the breaks on a meal. Just does not last long with me. I have told by multiple professionals, one who worked with Libeil, my set range is 225-250. Strange that it lines up with some hormonal issues i had. Willing to venture there over time. All agree it will be under 270lbs. Who knows honestly.0 -
Oh and on a different note Molly. I think that the current situation with people is the farther we pull away from the body's resting state the harder he wants to pull back. Inside a calorie-counting website my opinions are not popular. I think that weight history, diet, and activity all play a role in establishing a body fat settling range. I sit outside of the two camps that usually populate such a website. One Camp says it's all about diet and lifestyle. The other says it's all biological. So, I'm setting up my tent and hoping for the best. I will state this last thought. What's right is not always popular, and what's popular is not always right.5
-
@psychod787 and what works for one might not be right or work for another.... just saying
thats why we all have to find what works for us 7 -
LivingtheLeanDream wrote: »@psychod787 and what works for one might not be right or work for another.... just saying thats why we all have to find what works for us
Exactly. Cheers my pretty Irish gal!3 -
I just hit goal a couple of days ago. I’m kind of at a loss. I don’t know what to “do” next. I’m just doing same old same old for the time being. I would kind of like to cut back on the excercise a bit rather than increase calories, since I’ve been banging it out for the last year, and have a few bothersome over-exercise aches and pains that could use a rest, but I can’t sit still.
There’s always a class or a neighbor who wants me to walk them. And I was so pleased that I ran five miles for the first time ever yesterday, I mean, I can’t give that up right now.
I rearranged the pantry yesterday, and then decided I could get in a couple of hot classes and a long walk with my husband. I’ve cleaned the house to within an inch of its life. If I sit down I just doze off and that drives me nuts.
Have to figure out some kind of balance now.
Have a second volunteer gig starting next week and am hoping it’s interesting and takes up some time. And must remember......no food in the desk. That’s what led to the whole obesity thing in the first place.7 -
I guess that’s all to say, maintenance guidance would be helpful. Everything else here has been!2
-
Well done @springlering62 on reaching maintenance, as you say, now its about finding balance, all the best 0
-
I agree with others above that while I’m an active maintainer and forum participant - I just engage in threads where I feel I can add value - whether that be a new user struggling to lose or someone with questions about maintenance.
I do think a lot of people see weight loss and their participation in this site as temporary. I can’t tell you how many times people have somewhat dismissively scoffed at those of us who are still on the site for several years, logging or paying attention to maintenance. We hear that all the time “well, I don’t want to count calories forever I want to learn to listen to my body”. Yeah... good luck with that!
But if people aren’t asking maintenance questions there isn’t much to talk about. That’s like expecting people to talk about waking up, brushing their teeth, moving their bowels, and taking a shower before work. It’s just something you do day in and day out so there’s not a lot to discuss!19 -
Well, I wouldn't call it the "hardest thing you'll ever do."
It's not like I would have a couple days of over eating and gain 10 pounds, I mean it's a gradual process. As long as I step on the body weight scale a couple times a week, it's not that hard. I just catch it at 2-3 pounds up, not 15. It doesn't go in the ditch after a few days - so just stay on top of it.9 -
Some would argue that my weight range would suggest I've been "in maintenance" the entire time I've been on MFP (since 2012) as my starting weight, high, and low are within the range for "healthy" at my height. That range has narrowed since 2017 and I find I weigh more consistently (coming up on 800 day-streak), accurately, and meticulously as I ever did in the past, though that's for the sake of performance and continuous physique improvement. I don't really see the process any different; you have a target, make sure you hit it consistently.1
-
Hey @MadisonMolly2017 I know this is the ULTIMATE back to basics, but are you drinking a ton of water? Getting plenty of sleep? Chug a glass of water when the “gnawing” starts and see if that doesn’t take the edge off.3
-
As has been said, there are quite a few maintainers on the forums, me included.
But I think it is a bit like wedding forums, house building forums etc - once the wedding is over, the house is built, many people lose interest and move on.
They still enjoy being married or living in the house but the journey to get there is over and many peoples participation in the forum was for the journey.8 -
Hey @MadisonMolly2017 I know this is the ULTIMATE back to basics, but are you drinking a ton of water? Getting plenty of sleep? Chug a glass of water when the “gnawing” starts and see if that doesn’t take the edge off.
@nowine4me
Thank you - you made me realize this began when I began lifting AND the weather got Hot!
I don’t think I’ve been drinking enough water in light of the increased exercise & the heat.
I’m increasing H2O & dress making a full glass when I feel the gnawing.
As for sleep, it’s rocky. I shoot for 7 & my average equals that but I have lower & higher. Will redouble my efforts to exercise earlier in the day & put down my &$@3! Phone LoL earlier.
Thank you! Very helpful. Would be great if water & more sleep fixed this!!3 -
I have been losing weight / maintaining for one year 9 months. During this time the light bulb came on and Ive realized that what I am doing has nothing to do with weight loss each day. My goal each day is to eat less and exercise which is my prescription for maintenance therefore I am practicing maintenance each day and the by product is weight loss. Imagine that! Currently I am down 135 lbs.9
-
I believe that maintenance is only a word, when I started this it was to change my eating habits and whith that came losing weight and keeping my food intake the same, not swaying thinking it's done now I need to maintain. Be happy with what you eat and how satifying it is. The other stuff, like junk food and sweets sodas, etc. are not worth going back to, ever....5
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