What's Your Maintenance Plan?

themedalist

Hi Maintainers!

I sketched out my thoughts on the importance on having a maintenance plan in my blog this morning:

http://www.myfitnesspal.com/blog/themedalist/view/what-s-your-maintenance-plan-624676

I would love to hear what's in your maintenance plan!

RaspberryKeytoneBoondoggle

Great blog. I like the simplicity of your plan.

My goals are a little looser. I am working on shoulder mobility because of surgery. I have a long term goal of slowly building upper body strength, getting leaner and harder whilst keeping my weight within a six pound range. I weigh regularly, ill be running for the next four months which helps,and I track at least five times a week. After a few years of tracking I have some intuition about my intake, I feel fuller when I over-eat than I used to, and I know that if I gain a little I can get it back in three or four weeks.

kommodevaran

I didn't have one, but I do now! Thanks!

changing4life

My plan is to be able to formulate one one day...

xo

UpEarly

I've been on maintenance for about two years now. We have pretty similar plans!

1) I log every day

2) I continue to weigh food

3) I take at least 10,000 steps every day

4) I weigh-in every 4-6 weeks

5) I also have a pair of very slim-fitting jeans. I wear them on the weekend. If they fit nicely, I continue to believe I'm doing things right!

It's been really easy and gone so smoothly. My weight has stayed right around 136 the entire time (I'm 5'9"). I know the items 1-5 look pretty tedious and punishing. But, I eat 2100-2400 calories a day, go out for beers with my friends, take occasional days off from logging for holidays/vacation, enjoy dessert, etc). It's definitely a lifestyle I feel can be permanent.

twixlepennie

I did alternate day IF for weight loss, and that's always in my 'back pocket' in case I see my weight go over the high end of my maintenance window.

For day to day maintenance-

-weigh myself every morning and track it on a graph (phone app)
-I no longer keep a daily food diary, but I do spot check a couple times a week
-I eat slightly less calories during the week, so I can have bigger calorie weekends
-I do NOT restrict any kinds foods I like, this goes a long way in making maintenance doable long term for me
-I still follow portion size recommendations and I still measure out things like salad dressings.
-do 6 days a week of low impact exercise/20-30 minutes a time (right now I'm doing an at home strength training program and then spend some time jogging on my rebounder)
-I eat out a lot and I always check restaurant's nutritional info on their wsbsite before I go
-hang out here on MFP

adockins1

I have spend a lot of time over the past year researching and learning correct eating habits for my body- this was my main problem that caused my weight gain in the past. So, having said that, as I lost the weight using my new found knowledge in regard to macro-nutrients, and kicking the USDA "my plate" to the curb, I created a lifestyle. With this new healthier eating lifestyle, my maintenance plan is much simpler. I knew that once I met my weight loss goal, my eating habits would not change- but would stay the exact same.

My Plan:
1. Continue to eat in the manner I did to lose the weight.
2. Keep my caloric intake between my BMR (Basal metabolic rate) and my "maintenance" rate (1500-1950 calories)
3. Eat all the vegetables I want.
4. Eat whole foods and avoid packaged foods (basically I shop the outer edges of the store and avoid the most of the contents in the middle isles). READ labels.
5. Cook simple recipes from scratch.
6. Keep fats and carbohydrates separated in meals (lunch and dinner anyway).
7. And, yes, keep those skinny pants handy for a reality check!
8. Continue to exercise (now it is fun- not a job).
9. Set new fitness goals that will support the healthier lifestyle. (My new goals are to get muscle definition in my abs, and stand up straighter.)

I've been this weight before... the difference is that this time around there is a complete change of my eating habits that have become a part of my daily life (not just a way of eating until the weight is lost). I have a plan and continue to set fitness goals. I now know it is OK to be tenacious about fighting for my lifestyle, and sometimes that means creating new friendship groups with like-minded people, and never letting others talk you out of what you know is right for you.

SharonCMach

Love your blog and great maintenance plan!!

I really don't have a maintenance plan yet, I need to think about it and write it down. The main thing I have been doing to maintain for the past few months is keeping up with exercising 5 days a week just like when I was trying to lose weight. As far as eating goes, I limit what I eat during the week and splurge alittle on the weekends, special holidays or special occasions. So far this has worked for me.

dmt4641

Great blog post and great plans guys! I'm saving this for when I hit maintenance which will hopefully be soon!

rainbow198

Great blog! Thanks for sharing.

I mainly eat at a slight deficit during the week and I go slightly over during the weekend. It all balances out and I don't gain or lose. Also I:

- I write down everything I eat and drink everyday. Looking at what I've consumed in black and while is a reality check for me and it keeps me on plan.

- I weigh myself once a week and take measurements once a month. I weigh myself more now than I did when I was losing. I feel comfortable making sure I am staying in the low end of a 5 lb range.

- Substitutions are great. I may have a craving for an apple pie, but what I do is make a small one serving apple crumble using one apple and I'm all set. At the same time...

- I don't restrict myself. I never have an all day binge fest, but I eat real pizza, real desserts etc. I just make sure I include veggies and burn some of the calories off with exercise.

- I rarely drink my calories unless I make a protein shake, a fruit smoothie or a veggie juice at home. I'm a water and tea kind of girl.

- Exercising is very important to me. I do light-medium workouts everyday and I make sure I walk 3+ miles a day at least 4 - 5 days per week.

- I keep a pair of my largest shorts and I try them on occasionally to remind myself how far I have come. I don't have many pics from my bigger days so it can be easy to forget.

- I have a pair of tight jeans I try to make sure I am still on track. If I sit down and they are a little tight I know I have some work to do.

Doing all of this has made maintaining easy for me and I believe I can do everything for the rest of my life.

addean1

My maintenance plan-

Log my food and average my week- I do go over on calories some days, and I'm under some days- especially on long run days, so i try and keep an average throughout the week.

Have something I'm training for- a goal to work on-- currently training for a 10k in march followed by a half marathon in June, and a fun sprint triathlon in aug. I'll probably do some local 5ks or something in the fall.

I have a "highest" point, if I reach that number I will cut calories and get back under that number.

DianaJaneD

It's so valuable to hear from proven winners. Thanks for sharing and I will take your strategies to heart when I reach maintenance before too long!