Can't get myself into maintenance mindset.
aserranzana16
Posts: 43 Member
So...I hit my goal weight about 2 weeks ago and attempted to gradually transition back to maintenance calories. Almost immediately, I found myself reverting back to bad habits in a BIG way - snacking, drinking, not being as diligent with my workouts, etc. Although I haven't stepped on a scale in about a week, I can feel some weight already creeping back on, and it's totally discouraging.
I'm not sure why the maintenance mindset is so difficult! I did so well and was SO disciplined in weight loss mode. I'd be interested to hear about how others get themselves in the right mindset to maintain...
I'm not sure why the maintenance mindset is so difficult! I did so well and was SO disciplined in weight loss mode. I'd be interested to hear about how others get themselves in the right mindset to maintain...
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Replies
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Maintenance tends to be more difficult than losing, IMHO, so you're not alone in your frustration. Others have made this observation as well. I go with my wife's advice: think of how hard you worked to lose the weight. Why tear down what you worked so hard to build?
I can't remember who but recently somebody wrote - it's like putting a $10,000 addition on your house. Then, the minute you get the C.O., you start tearing it down. Doesn't make sense there - doesn't make sense for your bod, either.
Good luck and keep the faith. -S0 -
That is exactly why calorie counting does not work, diets do not work. That's why people lose their weight and then gain it all back plus a ton more. You have to learn to eat the right way all the time and to eat the right amount all the time and you need to do it without tracking calories or going on some fad diet or calorie restriction. Good luck.0
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I find "calorie counting" to work fine for me---but I take in at least 2K/day, still log (food and exercise), eat back my exercise calories and don't even hardcore exercise. Never did.
Are you still logging? Honestly, for maintenance to work, you have to stay disciplined. I definitely ate at a deficit when I was losing but I never eliminated foods---I still haven't and I just try to stay at maintenance calories. For those who don't log---well, they usually learn to eyeball or get a feel for portion sizes. I do A LOT of snacking so that's not what works for me so I still log.0 -
The only difference between maintenance and losing is a few hundred calories. Nutrition and fitness have to become a part of you and what you do...nutrition and fitness go far beyond just losing weight...losing weight just brings you to the starting line of the actual race...that race lasts a lifetime. Your nutrition and fitness and overall health and well being are life long endeavors...there is no finish line...you are done when they put you in the ground. That is what most fail to realize...reaching goal weight is simply the beginning.0
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For me maintenance has been about three things:
1.) When I was losing weight I never changed anything that I couldn't live with forever. I didn't cut out any foods. I still went out with friends.
2.) I still log. It's been about 18 months since I reached goal weight. I continue to log pretty much every day. There may be a point where that's not necessary but right now I still think it is.
3.) I have new goals. I started lifting and running, and actively trying to build muscle/lower my body fat percentage. The new goals gave me something new to focus on, because it's just not as exciting getting on the scale to see the number stay the same as it was to see the number going down.0 -
That is exactly why calorie counting does not work, diets do not work. That's why people lose their weight and then gain it all back plus a ton more. You have to learn to eat the right way all the time and to eat the right amount all the time and you need to do it without tracking calories or going on some fad diet or calorie restriction. Good luck.
That may be your experience, but it is not mine. I've always exercised and eaten "the right way" and I've never been overweight, but as I've aged my weight started creeping up. Nothing about my eating or exercise habits had noticeably changed. Unless I pay attention and track my calories, I don't know for sure how much I'm really consuming. I can guess, but guesstimating doesn't work for me. MFP is a great tool for making sure I stay healthy rather than creeping up as the years go by.
I have been on maintenance successfully for over 3 years now and I still log my calories - except for holidays and special occasions. It's super easy and it works, so why not do it? I brush my teeth every day (and that's a healthy habit), so I think I can handle taking 5 minutes to log after I've checked my email every night. Nothing unsustainable about that. I agree that fad diets and super restrictive plans aren't sustainable, but logging calories absolutely works. In fact, I find maintenance to be easier than weight loss.0 -
The only difference between maintenance and losing is a few hundred calories. Nutrition and fitness have to become a part of you and what you do...nutrition and fitness go far beyond just losing weight...losing weight just brings you to the starting line of the actual race...that race lasts a lifetime. Your nutrition and fitness and overall health and well being are life long endeavors...there is no finish line...you are done when they put you in the ground. That is what most fail to realize...reaching goal weight is simply the beginning.
Yes, thank you for this.0 -
So...I hit my goal weight about 2 weeks ago and attempted to gradually transition back to maintenance calories. Almost immediately, I found myself reverting back to bad habits in a BIG way - snacking, drinking, not being as diligent with my workouts, etc. Although I haven't stepped on a scale in about a week, I can feel some weight already creeping back on, and it's totally discouraging.
I'm not sure why the maintenance mindset is so difficult! I did so well and was SO disciplined in weight loss mode. I'd be interested to hear about how others get themselves in the right mindset to maintain...
Maintenance is about consistency and trying to challenge yourself. Keep logging, and keep putting challenges in front of yourself.0 -
I find "calorie counting" to work fine for me---but I take in at least 2K/day, still log (food and exercise), eat back my exercise calories and don't even hardcore exercise. Never did.
Are you still logging? Honestly, for maintenance to work, you have to stay disciplined. I definitely ate at a deficit when I was losing but I never eliminated foods---I still haven't and I just try to stay at maintenance calories. For those who don't log---well, they usually learn to eyeball or get a feel for portion sizes. I do A LOT of snacking so that's not what works for me so I still log.
I'm still logging as diligently as I was when I was losing weight, but for some reason, it's not having the same deterrent effect as it did when I was in loss mode.0 -
For me maintenance has been about three things:
1.) When I was losing weight I never changed anything that I couldn't live with forever. I didn't cut out any foods. I still went out with friends.
2.) I still log. It's been about 18 months since I reached goal weight. I continue to log pretty much every day. There may be a point where that's not necessary but right now I still think it is.
3.) I have new goals. I started lifting and running, and actively trying to build muscle/lower my body fat percentage. The new goals gave me something new to focus on, because it's just not as exciting getting on the scale to see the number stay the same as it was to see the number going down.
You've maintained for 18 months? You're my hero, that's discipline.
I definitely think setting new goals might help. I think I experienced a bit of...depression? once I hit my goal weight. Like, oh, I did it, now what?0 -
When you were losing, you had a goal to work toward. Just maintaining your weight is a hard thing to keep your focus on... set new goals and challenges. It could be running or cycling distance/speed/duration, increases in weight on a given lift, taking up a new sport, hitting all your macro/micronutrient targets within your calorie limit... practically anything... find yourself something to work for that interests you.0
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For me maintenance has been about three things:
1.) When I was losing weight I never changed anything that I couldn't live with forever. I didn't cut out any foods. I still went out with friends.
2.) I still log. It's been about 18 months since I reached goal weight. I continue to log pretty much every day. There may be a point where that's not necessary but right now I still think it is.
3.) I have new goals. I started lifting and running, and actively trying to build muscle/lower my body fat percentage. The new goals gave me something new to focus on, because it's just not as exciting getting on the scale to see the number stay the same as it was to see the number going down.
You've maintained for 18 months? You're my hero, that's discipline.
I definitely think setting new goals might help. I think I experienced a bit of...depression? once I hit my goal weight. Like, oh, I did it, now what?
Yup, 18 months. It's an adjustment for sure and it was hard at first. It's just like anything though-- takes a little practice.0 -
When you were losing, you had a goal to work toward. Just maintaining your weight is a hard thing to keep your focus on... set new goals and challenges. It could be running or cycling distance/speed/duration, increases in weight on a given lift, taking up a new sport, hitting all your macro/micronutrient targets within your calorie limit... practically anything... find yourself something to work for that interests you.
This is great advice. Maybe I'll start running races. What kind of new goals have you set for yourself?0 -
When you were losing, you had a goal to work toward. Just maintaining your weight is a hard thing to keep your focus on... set new goals and challenges. It could be running or cycling distance/speed/duration, increases in weight on a given lift, taking up a new sport, hitting all your macro/micronutrient targets within your calorie limit... practically anything... find yourself something to work for that interests you.
I agree with this.
I have been prepping for maintenance for the last month slowly upping my calories.
I have set new goals for myself instead of losing xlbs a week.
To stay in calorie goal for one...maybe under to account for weekends
To lift more esp now that I have extra calories in me
To work on my cardio (bike is out of the shop)
and maybe just maybe...do a little recomp over the summer...*prays*
It's odd for me tho I mentioned today that I was gong to celebrate maitenance with a full fledged meal...you know how I used to eat...2 hotdogs (lean mind you), a full serving of fries with gravy and cheese and carrots with dip...Yah no. 1hotdog with a bun, 1/2 serving of French fries with gravy and cheese and my carrots...
Even today I couldn't wait to get out on my walk...
If I ever find I am slipping I am digging out my fat pic...0 -
That is exactly why calorie counting does not work, diets do not work. That's why people lose their weight and then gain it all back plus a ton more. You have to learn to eat the right way all the time and to eat the right amount all the time and you need to do it without tracking calories or going on some fad diet or calorie restriction. Good luck.
Sureeeeeeeeeeeeeeee...calorie counting does work...diets nope...
It's about the mind set when you are counting calories...0 -
Maintenance tends to be more difficult than losing, IMHO, so you're not alone in your frustration. Others have made this observation as well. I go with my wife's advice: think of how hard you worked to lose the weight. Why tear down what you worked so hard to build?
Well, exactly, that's what doesn't make sense - objectively, I know that I worked really hard, and that I'm undoing that work. But somehow that's not stop me from sliding down the rabbit hole. It's really weird. Thank you for the sympathy, though, it's nice to know I'm not the only one.0 -
This is the way we eat for a life time. I think it is easy to get complacent. Basically dieting the rest of our life with a few extra calories. Cant see much difference maintaining and losing. I call it dieting because I cant eat as much as I want. It is hard but worth it. I weigh every day and count calories and hit maintenance a year ago. It hasn't gotten easier but you pick your hard, hard to be fat, hard to count calories. I will count calories because I want to wear my clothes, have to be willing to do the work.0
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I find "calorie counting" to work fine for me---but I take in at least 2K/day, still log (food and exercise), eat back my exercise calories and don't even hardcore exercise. Never did.
Are you still logging? Honestly, for maintenance to work, you have to stay disciplined. I definitely ate at a deficit when I was losing but I never eliminated foods---I still haven't and I just try to stay at maintenance calories. For those who don't log---well, they usually learn to eyeball or get a feel for portion sizes. I do A LOT of snacking so that's not what works for me so I still log.
I'm still logging as diligently as I was when I was losing weight, but for some reason, it's not having the same deterrent effect as it did when I was in loss mode.
What do you mean by "deterrent effect"? Do you mean that logging isn't deterring you from overeating, or that you're still eating/logging honestly and within your calorie goal but gaining? If it's the former, I'm not sure what you can do other than remind yourself of your hard work and set new goals as others have mentioned. I'm loving paying attention to macros and working on heavy lifting. It's not as exciting to see the same weight on the scale day after day as it is to see the weight continuously drop, so you do need to find other things to keep it fun and focused.
If it's the latter, your calorie goal is simply too high.0 -
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I'm sticking with logging, exercising and weighing regularly. At first, I was just logging-- not minding if I went a few hundred calories over my daily goal or if I missed a workout. When I added back the weighing and saw that my lax logging and low energy expenditure was resulting in the ounces inching up, I realised that I would need to be as disciplined in maintenance as I was in weight loss if I don't want to have to start all over again (which I definitely don't!).
I do keep up with my Fitbit to make sure that I get in 10,000 steps a day, which helps quite a lot (since it syncs up with MFP).0 -
My plan is to eat at a deficit 5 days a week so I can have two cheat days a week once I hit maintenance.0
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That is exactly why calorie counting does not work, diets do not work. That's why people lose their weight and then gain it all back plus a ton more. You have to learn to eat the right way all the time and to eat the right amount all the time and you need to do it without tracking calories or going on some fad diet or calorie restriction. Good luck.
That may be your experience, but it is not mine. I've always exercised and eaten "the right way" and I've never been overweight, but as I've aged my weight started creeping up. Nothing about my eating or exercise habits had noticeably changed. Unless I pay attention and track my calories, I don't know for sure how much I'm really consuming. I can guess, but guesstimating doesn't work for me. MFP is a great tool for making sure I stay healthy rather than creeping up as the years go by.
I have been on maintenance successfully for over 3 years now and I still log my calories - except for holidays and special occasions. It's super easy and it works, so why not do it? I brush my teeth every day (and that's a healthy habit), so I think I can handle taking 5 minutes to log after I've checked my email every night. Nothing unsustainable about that. I agree that fad diets and super restrictive plans aren't sustainable, but logging calories absolutely works. In fact, I find maintenance to be easier than weight loss.
+10 -
To the OP: I think if you've been very disciplined and feeling a bit deprived, it's easy to just 'let go'. That is one reason that being relaxed about eating flexibly within your limits is important. It really is life.
Get back on the horse. You can do it. As others have said, it's not that hard. Find food you love. Build activities into your life you enjoy. Find a balance.0 -
Will I ever get to the point ?, I'm so tired of fad diets and decided to do it the right way this time. Do you gurus feel tracking your food makes a difference in weight loss? I find it time consuming0
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For me maintenance has been about three things:
1.) When I was losing weight I never changed anything that I couldn't live with forever. I didn't cut out any foods. I still went out with friends.
2.) I still log. It's been about 18 months since I reached goal weight. I continue to log pretty much every day. There may be a point where that's not necessary but right now I still think it is.
3.) I have new goals. I started lifting and running, and actively trying to build muscle/lower my body fat percentage. The new goals gave me something new to focus on, because it's just not as exciting getting on the scale to see the number stay the same as it was to see the number going down.
You've maintained for 18 months? You're my hero, that's discipline.
I definitely think setting new goals might help. I think I experienced a bit of...depression? once I hit my goal weight. Like, oh, I did it, now what?
I shouldn't have read this. I am reading the end of the book before I have finished reading the middle! AUGH! Please tell me you all are just kidding and this is a joke. Just a bad dream going bad? I don't want to count calories forever. I like this diet because it is working, however, I've been grumbling the entire time. I am not a person of discipline for long extended periods of time. Here's a question. Can you maintain w/o watching your calories and then when you gain five pounds, go back on the calorie count? I'm thinking that would be ok to do. Or am I totally off my rocker?0 -
I've been maintainingfor two years. I still count my calories every day except vacations. Dedication and perseverance.0
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Honestly, for maintenance to work, you have to stay disciplined. I definitely ate at a deficit when I was losing but I never eliminated foods---I still haven't and I just try to stay at maintenance calories. For those who don't log---well, they usually learn to eyeball or get a feel for portion sizes. I do A LOT of snacking so that's not what works for me so I still log.
This.
Maintenance is trial and error too. Maintenance is a range, not a set number. I tend to fluctuate up/down by two pounds, but I've been staying in the range and my clothes are fitting the same. My challenging times are the weekends with more calories due to activities. I try to exercise more or save calorie up from the week to compensate. Sometimes it works, sometimes not.0 -
That is exactly why calorie counting does not work, diets do not work. That's why people lose their weight and then gain it all back plus a ton more. You have to learn to eat the right way all the time and to eat the right amount all the time and you need to do it without tracking calories or going on some fad diet or calorie restriction. Good luck.
That may be your experience, but it is not mine. I've always exercised and eaten "the right way" and I've never been overweight, but as I've aged my weight started creeping up. Nothing about my eating or exercise habits had noticeably changed. Unless I pay attention and track my calories, I don't know for sure how much I'm really consuming. I can guess, but guesstimating doesn't work for me. MFP is a great tool for making sure I stay healthy rather than creeping up as the years go by.
I have been on maintenance successfully for over 3 years now and I still log my calories - except for holidays and special occasions. It's super easy and it works, so why not do it? I brush my teeth every day (and that's a healthy habit), so I think I can handle taking 5 minutes to log after I've checked my email every night. Nothing unsustainable about that. I agree that fad diets and super restrictive plans aren't sustainable, but logging calories absolutely works. In fact, I find maintenance to be easier than weight loss.
Calorie counting does work for many of us, even in maintenance. I continue to log simply because i need to keep track of my calories, or I am certain the weight will creep back on.0 -
For me maintenance has been about three things:
1.) When I was losing weight I never changed anything that I couldn't live with forever. I didn't cut out any foods. I still went out with friends.
2.) I still log. It's been about 18 months since I reached goal weight. I continue to log pretty much every day. There may be a point where that's not necessary but right now I still think it is.
3.) I have new goals. I started lifting and running, and actively trying to build muscle/lower my body fat percentage. The new goals gave me something new to focus on, because it's just not as exciting getting on the scale to see the number stay the same as it was to see the number going down.
You've maintained for 18 months? You're my hero, that's discipline.
I definitely think setting new goals might help. I think I experienced a bit of...depression? once I hit my goal weight. Like, oh, I did it, now what?
I shouldn't have read this. I am reading the end of the book before I have finished reading the middle! AUGH! Please tell me you all are just kidding and this is a joke. Just a bad dream going bad? I don't want to count calories forever. I like this diet because it is working, however, I've been grumbling the entire time. I am not a person of discipline for long extended periods of time. Here's a question. Can you maintain w/o watching your calories and then when you gain five pounds, go back on the calorie count? I'm thinking that would be ok to do. Or am I totally off my rocker?
Yeah you can do it that way, assuming two things.
1.) that you don't care about hitting specific macro targets (or are better at doing that in your head than I am), which is one of the reasons I still log
2.) that you will be diligent about weighing in and getting back to a deficit if you start to creep up.
I can maintain my weight fine without counting. But I don't do so well about hitting my macros and that's important to me because I'm a lifter.0 -
Will I ever get to the point ?, I'm so tired of fad diets and decided to do it the right way this time. Do you gurus feel tracking your food makes a difference in weight loss? I find it time consuming
Takes me less than 5 minutes per day. I'm well-practiced at it. It might take more if I have to enter a new recipe but it still isn't long. Weighing my food is second nature and I don't even think about it anymore.0
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