Questions about maintaining!

Dalton1720

Hi there! I finally clicked on the maintenance section of MFP forums! Im only 5 pounds away from my goal weight and don't think Ill go much further, except for sculpting my body with heavy lifting and I had some questions about maintaining because it seems to be just as frustrating as losing weight for some people.
1.) Is it true your body fights to keep its current weight despite eating more calories?
2.) Should I still eat at a defect?
3.) Has it been beneficial to still log and measure your food daily?
4.) What kind of cardio is necessary for maintaining weight?
5.) Do you go by your TDEE now?
6.) Also, any advice on heavy lifting?

Its scary to go from such a strict diet to being more free. Im afraid ill put back on the weight. Im hoping to reach my goal within a month or so, but would like to get advice ahead of time so Im prepared and don't make the mistake of getting to carried away.
Thank you for your feedback!

farway

I can only answer Q3

I started maintaining about a month ago, stopped logging my diary, but eating as I had learned during my weight loss journey

I found my weight creeping back up, only a pound or so, but having been there before I recognised the warning signs, so I have now returned to logging my food to keep me on track

My experience only, yours may be well be better

xDawnsgrace

1, no, though there comes a point you eat so many more calories that your body settles at one weight.
2. if you're maintaining, then no, you should not eat at a deficit. You should be eating your TDEE.
3. absolutely.
4. see #2.
5. i can't really give any advice on. sorry.

2013sk

5lbs from your goal, that's amazing!!!!!

Yes I would eat my TDEE, and incorporate HIIT, Strength training - Weights & Cardio! This way you will be able to change your body composition and tone everything up!

I just focus on certain parts of my body now - Ie one day my arms, abs, legs etc - Im also doing lots of spin & kettlecise classes which are so much fun!

Of course, still log on here, still eat healthy & meet your goals!

The only difference is your maintaining your weight and not losing! I would give yourself a 5lb window to play with, as our weight fluctuates so much in one day.

Good luck x

dpr73

Hi there! I finally clicked on the maintenance section of MFP forums! Im only 5 pounds away from my goal weight and don't think Ill go much further, except for sculpting my body with heavy lifting and I had some questions about maintaining because it seems to be just as frustrating as losing weight for some people.
1.) Is it true your body fights to keep its current weight despite eating more calories?
2.) Should I still eat at a defect?
3.) Has it been beneficial to still log and measure your food daily?
4.) What kind of cardio is necessary for maintaining weight?
5.) Do you go by your TDEE now?
6.) Also, any advice on heavy lifting?

Its scary to go from such a strict diet to being more free. Im afraid ill put back on the weight. Im hoping to reach my goal within a month or so, but would like to get advice ahead of time so Im prepared and don't make the mistake of getting to carried away.
Thank you for your feedback!

Just curious what you mean with your first question. I don't know the answer but have you heard that the body tries to lose more/gain more after dieting? I'd just like to know what the rumor is that lies behind that question...

rauljg42

I've been in maintenance mode for almost 3 months now. Originally lost 23 pounds and now settled in and fluctuate within 4 pounds on a weekly basis based on my diet and weight training schedule.

1) My body doesnt seem to fight me and I don't see myself eating that many more calories.
2) I don't try to but usually naturally eat and end up in small deficit most days. I'm on a specific CKD (Cyclical Ketogenic Diet) diet though and I go way over calories on my carb up days. SO I balance out the deficit days with the refeeds.
3) Absolutely been beneficial to track both calories and macronutrients. Especially on my diet where I need to monitor carbs more so than calories.
4) I don't do much cardio as most of my training is weight lifting. I'll do some elliptical work after some workouts or 30 minutes on my rest days. 2-3 times a week maybe.
5) Yes still use TDEE as part of my tracking.
6) Find a program and ease you weigh into it. I've been lifting for over 5 months and I still dont go too heavy. No need to max out. I workout at lunch by myself so I can't go too heavy. But you can still get great workouts and build muscle. Up protein intake to build muscle too..supplement with whey protein.

Hope that helps. Good luck.

SezxyStef

1.) Is it true your body fights to keep its current weight despite eating more calories?
2.) Should I still eat at a defect?
3.) Has it been beneficial to still log and measure your food daily?
4.) What kind of cardio is necessary for maintaining weight?
5.) Do you go by your TDEE now?
6.) Also, any advice on heavy lifting?

1. no
2. no - start reverse dieting now...slowly add calories in until you hit maintenance...you should be at maintenance by then.
3. yes
4. none just need to eat maintenance calories
5. Yes...tdee-15%...(I am 1lb from maintenance)

I am currently reverse dieting up to maintenance and have been for the last month...slowly increasing my calories week over week.

As for the heavy lifting find a program like starting strength, Strong lifts or NROLFW, read it, do it. Eat enough protien but if you aren't lifting now you will see your weight go up from new exercise water retention.

Expect that.....

Eat 1g of protien for every lb of LBM...

I have gone heavy for 7 months...all out...to failure some days.

5pmsomewherenow

Maintaining is about sustaining a healthy lifestyle that will serve you well for many many years. It's not about being on a diet.

It's about moving your body, raising your heart rate, and strengthening your muscles to the tune of between 30 minutes to 60 minutes every day - 7 days a week. Even on "rest" days -- getting in 30 minutes of some kind of exercise. Search out variety and keep it interesting, but DO IT.

It's about eating as healthy as you can - based on the time you have and the money you can spend. You've likely tweaked your macros over the weight-loss journey to find the best options to fuel your body, satiate your hunger, and please you. Search out variety and keep it interesting, but DO IT.

Others have said it, and it's actually pretty simple: if you consume more calories than you burn, you will gain weight. MFP is a great tool (resource) to keep track of calories and the activity burn, as a snapshot of each day. Most maintainers find success living as healthy a lifestyle as they can, and keeping within about a five pound range of a scale target that represents a pleasing, healthy, maintainable, BMI. The truth is that if you get in the right, realistic, groove - maintaining CAN be easy. The horror is that IF you stop doing it, everything falls apart over time.

Dalton1720

Thanks for all your great advice guys!
In regards to my first questions, I can't remember where I heard that, but I did somewhere. I also thought it made sense in some aspects because when I was 20 pounds over weight I know I ate a LOT more calories than my maintenance level and always stayed the same weight. I was 150 for 2 years plus before I started losing weight.
Also, thanks for the advice about heavily lifting and new exercises. Im not to worried about what the scale says at this point since I'm hoping to gain some weight in muscle. Ill just take my starting measurements today. (:

RaspberryKeytoneBoondoggle

I believe that in my case, the answer to number one is yes, whether it is physical or psychological. For example, yesterday I ate 200 calories under TDEE and I found myself wondering why I NEEDED to eat a handful of chocolate chips before I went to bed when this is not something I usually do. I decided that it was an example of my body telling my brain that I am 200 calories short for the day.

I also have noticed that after maintaining my weight for over a year now, I intuitively eat at maintenance.

I do think, though, that if I gave up logging altogether, I would slowly let my daily calories creep up.

Go_Mizzou99

1.) Is it true your body fights to keep its current weight despite eating more calories?
2.) Should I still eat at a defect?
3.) Has it been beneficial to still log and measure your food daily?
4.) What kind of cardio is necessary for maintaining weight?
5.) Do you go by your TDEE now?
6.) Also, any advice on heavy lifting?

Congrats on approaching maintenance. I have been here for over 2 years.

You will get to relax a bit. And that is way awesome.

1 - Not sure what this means...I eat to much, i gain, I eat too little, I lose - even now.

2 - I still eat at a slight deficit so I can eat a pizza or a pile of ribs every now and again. I still have to count calories to stay in shape. I worry more about weekly totals now than daily totals.

3 - When I quit measuring and logging, I gained. But that is just me. If I gain a few pounds, I get with the program again and get it right back off. Maybe you are one of the lucky ones that can give up logging. Find out!

4 - depends on the season - yes in winter when I do not get to do my normal outdoor activities

5 - I just know how many calories work for me. Have fun finding it out!

6 - no help here...golfer, cyclist, farmer. No time for the gym atm

The_Enginerd

1.) Is it true your body fights to keep its current weight despite eating more calories?
2.) Should I still eat at a defect?
3.) Has it been beneficial to still log and measure your food daily?
4.) What kind of cardio is necessary for maintaining weight?
5.) Do you go by your TDEE now?
6.) Also, any advice on heavy lifting?

1) As long as you eat at maintenance, nope. You will just maintain long term.
2) No... that's not maintaining. If you are eating at a "deficit" and not losing long term, you are not really eating at a deficit.
3) YES.
4) None, but it's good for cardiovascular fitness and needing to eat more to maintain.
5) No, because my training and calorie burns vary quite a bit over time.
6) Just do it. Pick a beginner program and stick to it.

stevesilk

Congratulations. Great work so far. Now the fun starts.

1. No such thing. If you eat more, you'll gain. If you eat less, you'll lose. Everything works just like before.
2. If you are wanting to continue reducing, eat at a deficit. Otherwise, eat at your maintenance. I usually eat a little under because I like to splurge every so often. I love ice cream.
3. I still log. Have been in maintenance for almost 9 months.
4. Whatever you like. Even no cardio works if you are eating at your TDEE level. Do stuff you like and you're more likely to maintain it.
5. Yes. That drives everything.
6. NROLFW is great program (I have been on NROL). I am currently doing Stronglifts 5 x 5, a super program. I love lifting, but have a bunch of other things I do that are fun as well.

You're in charge. Not your diet or your exercise. If you gain a little, then focus on stricter behaviors. But ultimately, you're in control of all this. Good luck.

The_Enginerd

Thanks for all your great advice guys!
In regards to my first questions, I can't remember where I heard that, but I did somewhere. I also thought it made sense in some aspects because when I was 20 pounds over weight I know I ate a LOT more calories than my maintenance level and always stayed the same weight. I was 150 for 2 years plus before I started losing weight.
Also, thanks for the advice about heavily lifting and new exercises. Im not to worried about what the scale says at this point since I'm hoping to gain some weight in muscle. Ill just take my starting measurements today. (:

If your weight was stable for 2 years, then you were eating at maintenance for that weight for you.

xMrBunglex

1.) Is it true your body fights to keep its current weight despite eating more calories?
2.) Should I still eat at a defect?
3.) Has it been beneficial to still log and measure your food daily?
4.) What kind of cardio is necessary for maintaining weight?
5.) Do you go by your TDEE now?
6.) Also, any advice on heavy lifting?

Here's what I've found after staying on top of this stuff for 7 years:

3. I cannot stress this enough: Just like an alcoholic, if you were a fat person once, you will always be a fat person. It requires constant vigilance. Tracking is the only way to avoid justifying slacking off. Every time I stopped tracking, I gained - PERIOD.