keenesmom wrote: »
I lost 50 pounds and have maintained for close to 2 years. Yes, I still log in to MFP every day...I'm day 725 or something like that. I exercise 5-6 days a week. 3 of those days include weight training. I weigh myself every day. This keeps me centered and lets me know that it's okay for my weight to fluctuate because it will return to my maintenance weight in a few days. I'm not as structured on weighing my food and staying within my allotted calories per day as I was when I was losing weight but I am mindful of these things.
ladyreva78 wrote: »
Before anything else: Thank you for all the people who took the time to answer the OP's questions (no matter how long ago it was asked). Reading through this made me realize that I need to start working on some habits I've been neglecting. I've only been focusing on getting the weight off and not on what's going to happen after, which is where I've failed every single time (I just never realized that this is where I was failing).
I'm still working on losing. I have about 20kg to go (depends on where my doctor says 'you're good now', but from our discussions, I fear the 20kg is the upper range of where she wants me) of the total 50kg I started out at and know that at the rate I'm going, it'll take me another 1-2 years to get there.
I guess (from reading the above) the three points I need to work on in the coming months/year are:
1. get more movement into my day (I started at a 1K step average last year and I'm up to 8K, but I want to diversify as I tend to get bored with 'same ol' same ol''. Starting September my commute will include a 7km bike ride, so I guess that's a start I'll be unemployed for about 1month this summer, so biking to community pool one town over - they have an Olympic size pool that's nearly always empty - or to the beach in the other direction and swimming is probably going to make it onto my list of past times. )
2. Eat what I like but learn what an appropriate serving size looks like (tracking my food seems to be the way to go there . Slowly change eating habits to fit the necessary nutrients for my health. I'm working on getting a more varied and colorful way of eating without neglecting those lovely taste buds of mine. So far only the brussel sprouts were a bust. The other things I've tried are actually all yummy!).
3. Do something about that annoying snacking habit. Dinner time arrives far too often with no calories left in my day because I was mindlessly snacking.
Number 1 and 2 are on a good way. They're slowly entering the realm of 'habit' and are becoming second nature. I don't think about going on that lunch break walk anymore, I just do it (even if it's raining). I don't consciously have to think about logging my food anymore, I just do it. My serving sizes have become smaller without needing to double check on the kitchen scale (I do weigh out chips/peanuts and such because the serving sizes are just so pathetically small that it's easy to over do it. Even when I take far more than I should, I still weigh and log it.)
Number 3 is going to be much harder for me as I need to develop boredom strategies. Keeping my hands busy in front of the TV is already a start, but doesn't always work (I'll talk myself into a snack with the excuse of: "well, I'll just have to wash my hands before I get back to my knitting). Not having snacks in my drawer at work helped there, but it's still far too easy to talk myself into a trip to the vending machine. I don't snack because I'm hungry. I snack because it's habit. It's a hard habit to change. Now that points one and two are slowly slipping into the realm of habit, I feel I'm ready to work on this third point.
One last thing I learned from all the wonderful answers on this thread: Don't stop weighing myself. That's how a 20kg loss turned into 50kg to lose last time I managed to get any large amount of weight off.
So again... thank you for the enlightning reading! It was just what I needed at my current time and place
Baconville wrote: »
I use an old Nordic Track Ski Machine for an hour every morning Monday – Friday. It gives me a great workout in a short amount of time.
Matahairi wrote: »
There is a great book I read called "Thin for Life". It gives great examples of how people maintained their weight loss over years. My best advice? Make MFP part of your life just like checking your email, voicemail, and bank balance, etc every day.
What I tell my patients who want to lose weight and maintain is this:
Think of tracking your intake and exercise is like tracking your checking account. Would you ever go to a store and swipe your debit card without ever knowing what your balance is to spend or what the price of the item your buying is? Eating without tracking is exactly this.
Who would ever go to Best Buy and just start writing a check for the prettiest washer and dryer or fanciest computer just because you were "hungry to have one"? Blind eating is just like blind spending.
Would any of us irresponsibly ask the question, "Hey when can I stop checking my balance at the bank? It's getting old seeing how much money I have or don't have every day . I just want to relax and spend freely and assume that I have unlimited funds available". Or how about, "Hey, I'm going on vacation for 2 weeks...can't I just blow a bunch of cash that I don't have and just worry about the overdraft fees later when I get home?"
I would hope not.
Your friendly Registered Dietitian
sellis2844 wrote: »
How do we know what an appropriate # of calories is when we are ready to start “maintaining”???
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