Long time maintainers how do you do it
Replies
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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?"
So very true!!!5 -
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?"
So very true!!!
This is the best analogy I have read on the topic of logging!! Well done.
I log every day. I try to eat low carb, high protein and if I eat something on the south side of "nutritionally dense" I just log it. And I drink water. And like many posters before me, I wish I had started weight training along time ago. I just had my 5th session with a PT, and it is indeed life changing just as is logging and getting enough steps in every day. I sleep so much better - and guess what? those who sleep maintain well.
I am on year three of maintenance. Great stuff.2 -
I've been successfully maintaining for about six years now, with a pregnancy along the way. I allow for the occasional indulgence, but for the most part I eat whole, healthy foods - leaner protien, lots of vegetables with my meals, fruit for snacking. Luckily I really enjoy eating this way. I tend to do better when I limit bread (no, bread is not bad - but it's my weakness so only in moderation). I rarely eat in restaurants or fast food places. The meals prepped at home are cooked with limited oils, nothing fried, etc. I make it a point to stay active and exercise at least 3-4 days a week although nothing overly strenuous. I weigh frequently and my number 1 rule: if my clothes start to feel even remotely snug, it's time to buckle down and eat at a deficit for a few weeks. I refuse to replace the clothes I worked so hard to get into!28
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Stop dieting. If you are at target weight and are still dieting, then you will fail. I can't imagine the mental anguish of having to diet for the rest of my life.
If you have taken the time to figure out how your body and mind work as it relates to food and exercise, then it will no longer be a diet and will just be. This is hard to do and has no easy answer. There is no book on you. No one can tell you how you work. You have to figure it out. Track everything. Try everything. Log how it affects you. And after 2 years of experimentation, you will know how your body works. I know how to lose weight. I know how to lose fat. I know how to gain fat. I know how to gain muscle and strength. I know me. I don't give a crap what some book says about my current "diet" and especially could give a rat's *kitten* what anyone on this crazy site thinks of my current regimen. It is mine, it is my lifestyle and it works for me.
So take the time to figure you out as you go along and at some point it will cease to be a diet and will just be. Then you know you are there.
Tom24 -
I've been maintaining for 8 years. My advice would be to walk everyday, at least 30 minutes. Don't give up the whole day if you mess up. Pick right back up the very next meal. Don't think "oh I screwed up this day, might as well make it worse and start over tomorrow." Also plan ahead, look up menus of places before you go out and know what options you have so you don't have to guess on the spot, have healthy groceries available, don't let it get down to nothing and then you have to make a drive thru run. If jeans start feeling tight, reverse it before you have to buy up a size....16
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Apparently, what works for me is trying to lose the last 10 pounds. :grumble:24
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Not sure if I qualify as long term enough, it's been 16months since I hit goal (and have maintained a 5lbs range).
I track, first and foremost. I bought a whole new wardrobe (and tossed all the old stuff) that fits tightly at my goal weight. I weigh daily and keep a 3lbs range 112-115 (I am 5'2"), . If I go over the 3lbs, I pare back food, and increase the exercise. I continue to eat the way I did when I was losing except I now eat back my exercise calories.
So key tools:
1) tight clothes
2) scale and a range with an upper limit
3) track
4) continue to eat well and exercise (cardio and weights)14 -
Stay active.
Drink lots of water.
If I am having one heavy meal that day (like going out to eat for dinner), I will eat little for lunch.
Portion control.
Never eating to "stuffed".
Fasting.
I don't count calories in maintenance.6 -
Also, I've basically maintained my weight for 9 years now. Had two pregnancies during that time as well.
Oh and one more thing, weigh at least once a week, even when not trying to lose!8 -
Maintaining for 2 months now. I find that I have to still log otherwise my calories go way over. I am now more concerned with weekly calorie goals and weight trends. If that goes well, I'll go by bi-weekly ... I'm also Interested to know how others are maintaining...4
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Not sure if I qualify as long term enough, it's been 16months since I hit goal (and have maintained a 5lbs range).
I track, first and foremost. I bought a whole new wardrobe (and tossed all the old stuff) that fits tightly at my goal weight. I weigh daily and keep a 3lbs range 112-115 (I am 5'2"), . If I go over the 3lbs, I pare back food, and increase the exercise. I continue to eat the way I did when I was losing except I now eat back my exercise calories.
So key tools:
1) tight clothes
2) scale and a range with an upper limit
3) track
4) continue to eat well and exercise (cardio and weights)
Yes, this0 -
I've lost and maintained for over 5 years a couple of times. I never really "maintain" though. I have fitness goals that keep me motivated.
What kicks the legs out from under me every time is enforced inactivity. The first time I gained was going from an active job to sedentary college life. The second time was foot surgery. The third time was pregnancy (actually, the tiredness and lack of time for fitness post-pregnancy). I can't guarantee that I'll stay active for the rest of my life, but I've identified it as a trouble-zone.8 -
Thanks for all of these replies. What strikes me is how many folks talk about being ACTIVE. This relates to the 90+ study I linked the other day. Folks who live to 90 have generally been active.
I thank everyone who shared! And hope others will as well. Just as there are MANY paths to weight loss, there are many approaches to maintenance.
My own maintenance is somewhat similar, but somewhat different than what's been posted here. Perhaps because it's a calorie counting site.
I've been maintaining +-5LBS for 12-13 years now.
I didn't count to lose (after getting a ball park sense of portions).
I don't generally count now, except when I introduce a new food into my diet I may have a look at it.
For me: being active is key, and as I'm aging, I'm having to be MORE active to maintain my eating lifestyle (as my metabolism slows, and my hormones run amok).
I also think the key for me (given how and why I gained weight in the first place) was learning how to eat, and what a portion was. When I started I spent a ton of time reading up on nutrition. Prior to beginning my health style change, I didn't know much, and I ate pretty badly. I didn't cook, really. I ate primarily packaged convenience foods and refined grains. And I had blood sugar swings, would be ravenous, would try to eat less only to find I was eating more. A small bag of chips led to 3 mars bars.
A typical day would have been: hot pocket for breakfast, fast food for lunch, something frozen or fast for dinner, and a few sugary snacks and sodas in between. Sometimes I'd buy apples.
So for ME, learning about glycemic load and impact (flawed though it is) was useful. Learning to blunt the sugar swings. Learning to eat a nutrient dense diet full of yummy filling foods was key. I wasn't hungry, so I could stay focused.
Immediately, my boss commented on my mood. Immediately my periods got easier.
I used the Mediterranean Diet and the (then brand new, no book yet even) South Beach Diet as guidelines for healthy eating: vegetables, lean meats, legumes, nuts and seeds, dairy, WHOLE, intact grains, and fruit. I learned to cook single ingredient foods. And I learned what to look for in restaurant foods as well.
I learned what foods I love, and how to make easy substitutions to make those foods more healthy.
This is how I eat 90% of the time.
I'm glad I did it when I did, but wish I'd done it earlier! The first 9 years of maintenance weren't too bad. I was so entrenched in my way of eating, that I didn't "fall off the wagon". I was already active, so I just stayed so.
The last 3-4 years with peri-menopause have been much harder. Between the slowing metabolism and the hormone swings it's been a bit more of a challenge to stay within my comfort range. But so far so good. I know, when the scale creeps up, how to get it to tick back down. For me my simple "slow carb" approach works.
I'm doing the same basic activities I was before: weights, walking and cycling. But now I've added some running and Pilates the last few years to help with the menopause.
fwiw: I'm the youngest of 3. Both of my older sisters are obese, with insulin resistance and myriad other lifestyle related health problems. I thank Buddah I found what worked for me and hope everyone finds what's best for them as well.
cheers!19 -
I've maintained a 66 pound for over two years now.
My keys:
Activty... and I don't mean 'workouts'. Yes, I have structured workouts that I do about 4-5 days a week, but I am active every day. I walk everywhere. I take the stairs. I do projects/chores at home. I try to be in constant motion throughout the day. The non-exercise activity thermogenesis (NEAT) is significant and burns a substantial number of calories every day.
I continue to weigh-in once a month. If I see that I'm outside of my +/- 5lb, range, I take action immediately. Little slips and small gains are easy to fix if you tackle them right away, whereas ignoring them just makes them turn into major set-backs.
I continue to weigh/measure/log food. I don't do it as religiously as I did when I was losing. Like, I might skip logging on vacation, weekends, holidays - but during the week, I still log.
I focus on eating whole, unprocessed foods the majority of the time. I cook a lot more. I pack my lunches. I'm not saying I never have junk, because I do. I'll have cookies, candy, cake, chips, ice cream (or something like that) almost every day But the bulk (80%) of my food is fruits, vegetables, homemade dishes I make from quality ingredients.
Personally, I don't digest protein easily (medical condition), so I do have a carb/fat heavy diet. So, that might not work for everyone, but it works for me. Also, for me, calories in being the same (or slightly under) calories out is my primary focus. I don't pay a ton of attention to macros.
Basically, it just boils down to diligence and a commitment I make every single day to stay at a healthy weight and make food/activity decisions with my health in mind.9 -
I tell someone the following, almost every day of my life - find an exercise that you not only love,. but that makes you feel alive. In addition, make friends with like-minded people, read fitness magazines, and self-help books.8
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I've been maintaining for over 10 years now, with the exeption of 2 babies and 50+ lb gains with each.
I try to do some kind of exercise every day. Whatever, just something I enjoy. I always to push myself though. I do think running has really helped lose the weight and keep it off and, more recently, I really love what strength training is doing.
I try to be aware of what I'm eating, now I log on MFP and find it very helpful. I try to eat as many "whole" foods as possible.
I weigh myself every day.
I've learned that it's not healthy to starve yourself or binge on unhealthy foods. Seems basic but it's easy to fall into old habits.5 -
I was able to consistently maintain my 56 lbs weight lost for a little over six years. I did gain back about 12 lbs of that but I have made adjustments in my diet to help with dropping those pounds. The one thing that helped me ensure that I stay on top of my habits is.. journaling (my fitness pal), watching my caloric intake, and actually weighing my phones to ensure I am eating the correct serving sizes.. My caloric intake is based on my training session. From Jan - Aug it is higher because I am training for Tris or 5ks. From Sept - Dec, training is not as extensive so I have to reduce my calories to ensure that the equilibrium between in take and out put are even.
It also helps to find an physical activity that you really enjoy doing. I use to think mine was weight training, which I do two to three times a week but it is really swimming, which I do once or twice a week. I also line dance and roller skate once a week. It is just important to find something you don't mind doing. That will help ensure you stick to it on a regular.3 -
You've gained and lost and maintained with 2 births? Impressive!I've been maintaining for over 10 years now, with the exeption of 2 babies and 50+ lb gains with each.
I try to do some kind of exercise every day. Whatever, just something I enjoy. I always to push myself though. I do think running has really helped lose the weight and keep it off and, more recently, I really love what strength training is doing.
I try to be aware of what I'm eating, now I log on MFP and find it very helpful. I try to eat as many "whole" foods as possible.
I weigh myself every day.
I've learned that it's not healthy to starve yourself or binge on unhealthy foods. Seems basic but it's easy to fall into old habits.1 -
Very good topic - I am not a long term maintainer but for the 1st time in my life I am now normal BMI over the period of 1 year.
Here's somethings I know for sure
1- When I carb I binge - it has to do with experiencing a falling blood sugar - which really stimulates your appetite - so stay away from refined carbs - cause they're more than evil.
2- Carb in the mornings - you're better off that way.
3- Fillers in the evenings - whenever I dont Salad I make the volume with more caloric things.
4 - Diet Drinks are bad because they also promote "insulin release (cephalic phase)" and cause falling blood sugar - again you're hungry - and bad things happen.
5- I Exercise maybe 3 times a week if at that - but that helps.
6- MFP is continously on my handheld and PC - No I do not obsess but I make sure things are logged.
7- Most importantly not to be hungry - I divide my calories in 5 meals - so I am never more than 2 hours - 3 hours away from a bite.
8 - Find food stuffs with "lower glycemic loads" - Learn differences in glycemic loads and glycemic indexes.
Nuff said already :-) Have a good one.7 -
Commenting for place holder.0
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[/quote]You've gained and lost and maintained with 2 births? Impressive!
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I'm about 10lb from my lowest maintenence weight but my bf is prob about as low as it's every been so I'm pretty happy but still working on losing the last 10 and lowering my bf.0 -
On Dec 14th I'll hit two years of maintenance and did it all through MFP (as my food plan for Overeaters Anonymous). So I'm still kind of a "newbie".
I do just about everything everyone else has said here (I still track and plan to indefinitely, I exercise, I didn't re-introduce my trigger foods into my diet, I use tight clothing to gauge if I need to back off a little bit, etc.)
But the most important thing for me has been guarding my *thinking*. I have to be very careful not to let myself fall into ANY of my old thinking patterns such as:
1.) Now that I've "arrived", I don't need to be held accountable for what I eat anymore
2.) I don't feel like exercising again tonight. I've worked so hard these past few years, I can afford another night off even though I took yesterday off already.
3.) I've been so "good" for so long, surely I can try to eat "just a little" of this chocolate cake, it's not going to kill me! (I have severe addictive-type reactions to treats)
4.) I don't like what the scale says lately, so perhaps I should just stop weighing
5.) So what if I significantly went over my calories almost every night this week? It's no big deal....I'm skinny now...so who cares?
6.) Things are so crazy with my life right now, I just don't have time to prep my snacks and meals at the beginning of the week
7.) I'll just eat another chip out of this bag even though I pre-decided to only eat 12 of them. And oh...maybe just another...and another...
8.) I'm feeling a little out of control with my eating lately, but I'm not going to tell anyone about it...it's just my secret...
9.) Today sucked...I really want to just sit on the couch, watch a movie, and eat and eat...
And on and on the list goes.
I have found that the *mental maintenance* has been way more important than the physical. It is soooooo easy to fall into old thinking patterns, which are what drive the behavior. When my mind is clear, de-stressed, free of food chemicals, and honest I do just fine.
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Great post. Thanks for being so honest.On Dec 14th I'll hit two years of maintenance and did it all through MFP (as my food plan for Overeaters Anonymous). So I'm still kind of a "newbie".
I do just about everything everyone else has said here (I still track and plan to indefinitely, I exercise, I didn't re-introduce my trigger foods into my diet, I use tight clothing to gauge if I need to back off a little bit, etc.)
But the most important thing for me has been guarding my *thinking*. I have to be very careful not to let myself fall into ANY of my old thinking patterns such as:
1.) Now that I've "arrived", I don't need to be held accountable for what I eat anymore
2.) I don't feel like exercising again tonight. I've worked so hard these past few years, I can afford another night off even though I took yesterday off already.
3.) I've been so "good" for so long, surely I can try to eat "just a little" of this chocolate cake, it's not going to kill me! (I have severe addictive-type reactions to treats)
4.) I don't like what the scale says lately, so perhaps I should just stop weighing
5.) So what if I significantly went over my calories almost every night this week? It's no big deal....I'm skinny now...so who cares?
6.) Things are so crazy with my life right now, I just don't have time to prep my snacks and meals at the beginning of the week
7.) I'll just eat another chip out of this bag even though I pre-decided to only eat 12 of them. And oh...maybe just another...and another...
8.) I'm feeling a little out of control with my eating lately, but I'm not going to tell anyone about it...it's just my secret...
9.) Today sucked...I really want to just sit on the couch, watch a movie, and eat and eat...
And on and on the list goes.
I have found that the *mental maintenance* has been way more important than the physical. It is soooooo easy to fall into old thinking patterns, which are what drive the behavior. When my mind is clear, de-stressed, free of food chemicals, and honest I do just fine.6 -
I am just shy of two years of maintaining my 130+ pound weight loss. In order to tell you how I maintain, I have to tell you how I lost.
Basically, I made no changes I was not willing to live with forever. No fad diets. No starvation (I lost eating 1700-2100 calories a day). No crazy exercise. Just a series of small but important changes that I intended to live with, forever.
So, I maintain just how I lost....except with a little less calorie tracking and a little more wiggle room on exercise.
To answer the specific questions-
What sort of lifestyle changes did you make while losing or after that made it easier (or possible?) to maintain your loss?
Exercise is not something I make myself do, it's something I value. I don't make excuses to skip a workout....most of the time I make excuses to KEEP it. I picked exercise I love and I rarely do exercise I hate and basically, it's part of the my day the same as sleeping, eating, working, and being with family.
I continue to plan my food ahead of time. Every weekday, I know what I am eating the next day. Every meal is pre-logged. The night before, I pack my food up so I can just grab it and go. I very rarely deviate from my plan.
I make smart food choices. I eat mostly food I cook myself, lots of plants, and a few treats.
I don't force myself to restrict on holidays or at special events. I will not limit the cookies I eat on Christmas, or the food I eat during a girls weekend, and I will not track calories on vacation. The reason I've been successful is because I give myself permission to not be perfect every day. If you don't, you'll snap eventually. Promise.
And, are you active/do you exercise regularly?
So much more active than before! I use a Fitbit and always try to get in more steps. I prefer biking places. I like my vacations to have activity, swimming or hiking. I even picked up winter sports. I hate winter, but I am honestly looking forward to getting out my cross country skis again. My life is active and I love it.
I continue to exercise 5-6 days a week, cardio and heavy weights.
For others who ask:
I normally track my calories at a slight deficit M-F. I eat whatever I want on weekends. Like magic, I've stayed within my maintenance range almost without exception for 2 years.14 -
did you lift when you were trying to lose weight too? I'm only asking because I go to the gym 5 times a week and really enjoy lifting weights but keep getting told it will put weight onto me.
It will only put weight on you if you are eating at a surplus. I focused on lifting the whole time I was losing weight - I lifted more than cardio. Trust me, I kept losing 2 -
did you lift when you were trying to lose weight too? I'm only asking because I go to the gym 5 times a week and really enjoy lifting weights but keep getting told it will put weight onto me.
The majority of all human beings cannot lose wight and add muscle at the same time. You want to lift while losing weight to make sure you only lose fat. That way when you get to your target weight you won't look like a POW.3 -
Workout and eat at no more than your body burns.1
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I'd like to hear from other folks who've maintained their weight loss for several years or so.
What do you do to maintain?
What sort of lifestyle changes did you make while losing or after that made it easier (or possible?) to maintain your loss?
And, are you active/do you exercise regularly?
What works for you?
Thanks. It just seems with all the discussions about LOSING weight, hearing from some long time maintainers would be helpful. Since THAT is one of the biggest challenges.
cheers
Your diet and my diet are different so I'll say to you this way: exercise for fun 4 days a week. Make small changes to your day for additional steps. Take the stairs, walk to places if time permits. Park farther away if you can. So, basically, move a little more each week and make the small manageable changes. In between MFP posts do 3 pushups, every time for a week. Anything which provides your body a reason to adapt and change, challenge yourself. Be a little creative.2 -
I'd like to hear from other folks who've maintained their weight loss for several years or so.
Not sure if I qualify. It's only been 2 years. But here's my two cents:What do you do to maintain?
I continue to weigh regularly. I have a maintenance range (5 lbs). I make exercise a habit and I still log my food (I don't think that last part is strictly necessary).What sort of lifestyle changes did you make while losing or after that made it easier (or possible?) to maintain your loss?
I learned how to cook a lot of stuff from scratch. This helped me to learn portions, ratios, and which ingredients can be substituted out. I worked on eating more vegetables and more protein. I mostly adjust portions. I didn't cut out any foods, but instead I worked on crowding things in. So instead of thinking "I can't have cookies" I approached it as "I need to fit in 100 grams of protein and 5 servings of fruit/veg." Which made the cookies portion of my day smaller by default. But I still have sweets daily and I don't make anything off limits. Instead I just try to consider the context. I don't have cookies, ice cream, pizza, and beer all on the same day. Knowing that I can have whatever food I want makes it easier for me not to have all of it whenever I feel like it. I know that I can have beer another day so that I can have ice cream today, if that makes sense.And, are you active/do you exercise regularly?
I lift at least 3 and sometimes 4 days per week. I walk pretty much daily. I do stretching/mobility work at least twice per week.
Thanks. It just seems with all the discussions about LOSING weight, hearing from some long time maintainers would be helpful. Since THAT is one of the biggest challenges.
cheers
:drinker:6 -
I log my foods and tighten up the numbers a bit if things are getting out of hand.
I am an accountant so I like my numbers This may not be the best method for many.
I compete in powerlifting, therefore if I don't train I get weak. So I train regularly.
I still pick lower calorie foods often as A I like them and B I get to eat more
I also employ the don't be a lazy ****er method and do things like take the stairs where possible, park a bit further away than I need to. NEAT counts.
That is about it I'd say.3
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