Long time maintainers how do you do it
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I have always maintained my weight. I gained a normal amount with 2 pregnancies, returned to my prepregnancy weight both times. I am always active, always gone to the gym, built activity into my life and recreation, I walk instead of driving, I lift weights. I have always been conscious not to overeat or undereat. I started counting calories a little over 2 years ago. I use that as a helpful tool to continue my weight maintenance.4
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Just started maintenance phase and find this thread really helpful. Commenting to mark my place ...1
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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?"
I would hope not.
Your friendly Registered Dietitian
After reading this, a light bulb went off. This makes complete sense, especially with the 'little conversations' that I make with myself consistently. Thank-you for your in put, it has helped me think differently about maintenance.2 -
I've been maintaining now for the past 3 years. I am also a lifetime member at Weight Watchers, however, I don't follow their plan as I prefer MFP method of calorie counting. I do go to WW once a month, though, to weigh in.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?
I eat between 1800 to 1900 calories a day. Less on the one day a week that I don't exercise. Lifting heavy weights 3X/week combined with 6 days of cardio keeps me a little under my maintenance weight every month.1 -
This is what you do in maintenance? How long have you been maintaining?Weigh and log my food. lift weights three times a week. stay active. eat what I want.
probably about 1 and half years, closing in on two years.0 -
I track on and off. Since my weight only fluctuates by 3 pounds up or down I don't see any harm in taking a break from counting calories every now and then.Bump - I want to know how and if they track calories or weight anymore... among other secrets...0 -
It became a lifestyle. I exercise almost every day for about an hour. I do have recovery days as well. At least one a week. But I choose to walk when I can, take stairs instead of the elevator... I do not track my food anymore. I eat healthier though. Since I eat clean 95% of the time, I rarely crave sugar and processed foods. I indulge, but in small amounts.1
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I guess I'm a lifetime maintainer, pretty much. I ran for years even through two pregnancies.and then when I hurt my knee and my metabolism slowed I put on about ten pounds and I was forced to try some alternatives, and have since lost it, so now I'm doing Hiits a few days a week, steady state cardio on alternate days, and lift about five days a week.
I've always been somewhat vigilant about weight but just in the last five years or so I've had to rethink my diet(this is where MFP comes in) because just working out is now not enough. I've always weighed myself daily or every other day, even though I know experts tell you not to. I guess I'm just a sadist, but I guess that's why I don't understand when someone's says 20 or 50 lbs snuck up on them, lol I know when I put on 2 lbs, and maybe it's just water weight, and I'm okay with that, but I'd rather know.
Additionally, I'm just active in general: regular dog walking, taking stairs, parking further away etc.4 -
Thx for clarifying.
This is what you do in maintenance? How long have you been maintaining?Weigh and log my food. lift weights three times a week. stay active. eat what I want.
probably about 1 and half years, closing in on two years.0 -
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
Best analogy ever! Thank you!!
+1 Great way to look at it.0 -
I've been maintaining for a while. I log most days, but if I'm out of town or at an event, I don't. Also, I don't go back and log after I've finished for the day. I changed my status to "very active." and it seems like I'm eating all the time just to stand still. My brother commented on this when I visited last week. ;-)0
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To maintain weight for long time it is important to do workout daily and eat less but only good diet food. Too much eating is not good. Vegetables and fruits are best diet food to maintain weight for long time.1
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Bump because I NEED this advice..2
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I don't think it's necessary to eat "diet foods" in order to maintain ones weight. Simply staying within ones calories each day is enough to maintain weight loss.To maintain weight for long time it is important to do workout daily and eat less but only good diet food. Too much eating is not good. Vegetables and fruits are best diet food to maintain weight for long time.3 -
I don't think it's necessary to eat "diet foods" in order to maintain ones weight. Simply staying within ones calories each day is enough to maintain weight loss.To maintain weight for long time it is important to do workout daily and eat less but only good diet food. Too much eating is not good. Vegetables and fruits are best diet food to maintain weight for long time.
And maintain a consistant exercise routine. It's easy once you're disciplined enough to accept the lifestyle change.0 -
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
I am copying this and putting it on my newsfeed (credit to yu of course) It is too good to not share!0 -
I've lost and gained weight many times before, but I didn't start maintaining until I started using MFP. I initially lost 9 pounds I gained while training for a marathon, and since then, I've kept it off. That was three years ago. I lost another pound in the process. (It doesn't sound like a lot but I'm a very petite person so my 10 pounds is like a normal sized person losing 30 pounds!)
The key for me has been to stick to things I love, not restrict myself, and log diligently. I think I'll be logging for life. I don't mind it at all. It's become a lifestyle to me - and very much like brushing my teeth everyday. I just do it.
I don't cut anything out - nothing is off limits. I eat pretty "healthy" just because I like to, but keep everything else in moderation. I still love to drink, I love to go out to eat, I love to cook. I don't "binge", I don't have "cheat" days, and I don't fear holidays because I eat pretty consistently. (My calorie goal is set to 2000 per day. I'm 4'10" and weigh 102 pounds).
Oh, another thing is, I'm blessed in that my primary form of exercise is also one of my greatest passions in life (running). I run about 45-50 miles a week or more if I'm training for something. I also love to bike and I'm trying to be more consistent with the strength training.
Best advice I was ever given was to look at the long term and make it a lifestyle, not a "diet" that can't be sustained over time. Small changes. Find exercise and activity you love to do, and it's easy to stick to it.4 -
Bump to mark my place - long time Loser-And-Re-Gainer here, so this advice is extremely helpful!3
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I've maintained my weight for two years. When I was losing I was eating less food, and I like food, so I had to really get into the swing of it to keep it up. Once I hit my goal I was very excited to bring my calories up.
My exercise has been inconsistent over the last two years. I will run regularly for a few months, then cut down to once a week or so. I have also gone through spurts of weight lifting, but only for a few weeks at a time. My longest weight lifting stint was this Spring when I did my a hybrid of Starting Strength and physiotherapy. I also took belly dancing classes once a week for about three months. My exercise has been sporadic because I have had ongoing pain and problems with both shoulders and a surgery in the middle.
Sometimes I eat too much for a while without enough exercise and gain a little, but I just need to tighten my tracking a bit. I don't usually eat too much below my TDEE when this happens. I prefer to lose about one pound a month and just let it come off slowly.
I don't have particular habits of methods. For the most part I just keep things as simple as possible.4 -
I love to exercise and make time for it 6 days a week. However, I also have a few friends who only watch what they eat and don't exercise at all. They are able to maintain without it. I could do it too butt don't think I could go more than 1 day without exercising. I think there are far more benefits to exercising than losing or maintaining weight.
I don't think it's necessary to eat "diet foods" in order to maintain ones weight. Simply staying within ones calories each day is enough to maintain weight loss.To maintain weight for long time it is important to do workout daily and eat less but only good diet food. Too much eating is not good. Vegetables and fruits are best diet food to maintain weight for long time.
And maintain a consistant exercise routine. It's easy once you're disciplined enough to accept the lifestyle change.4 -
I've kept my weight off for about 5 years now. Honestly, at times it's been difficult and challenging. Here's what I do:
1. I still log my calories every day except when I am on vacation. It keeps me honest about how much I am eating and prevents me from sliding into my old habits. If I have some days where I eat too much, I know I need to balance those days out with more responsible eating.
2. I still log my exercise every day except when I am on vacation. Keeps me honest about my fitness and calories burned.
3. I have made exercise a a permanent part of my life. I found something that I love (running) and joined a running club to make friends who like the same. I joined the YMCA so that I can take fun classes.
4. I weigh myself several times per week. If the scale goes up continually for 4 or 5 pounds, I immediately reduce calories to my former weight loss level.
5. I surround myself with people who take fitness and health seriously. MFP has been a HUGE factor in keeping me motivated.17 -
Bumping. So interesting, so want to make sure I can come back to it. Love the analogy about the bank account.1
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This is such a great post. Thank you for taking the time to write it.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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Bump1
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5+ years. It became who I am. That's pretty much it. I love to work out and I love to watch what I eat and eat healthy.5
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GREAT post!5+ years. It became who I am. That's pretty much it. I love to work out and I love to watch what I eat and eat healthy.1 -
Have maintained 3 years in a 7 lb range. I stay on MFP though I don't login every day (I still weigh most every day).. It helps keep me on track, once I creep to the high end of my range I start logging again till I am back down. Exercise is VERY important. I have had to back off some this last year due to medical issues and am trying to get back into regular routine again. I notice my body shape changes for the worse if I don't work out even though I am pretty good at maintaining the weight. Both my DH and I are eating healthier in general - as I say often MFP IS MY FOUNTAIN OF YOUTH!
:flowerforyou:7 -
This is certainly the most useful thread I have read yet! Thank you to all the contributors!!2
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I have learned so much from you. I am about 5 from starting maintenance. You all validated that what I am doing is right. I eat the way I want to eat. I eat only the foods I like. Lots of fruit, vegetables, carbs in the morning, meat, fish, chicken at night and a couple of pieces of chocolate.
Lately I have been told by the people that see my food diary that I am not getting enough protein. To me, protein powder doesn't feel right. Do any of you use protein powder in your maintenance plans?
Thank you for this post, it is really helpful.2 -
I have learned so much from you. I am about 5 from starting maintenance. You all validated that what I am doing is right. I eat the way I want to eat. I eat only the foods I like. Lots of fruit, vegetables, carbs in the morning, meat, fish, chicken at night and a couple of pieces of chocolate.
Lately I have been told by the people that see my food diary that I am not getting enough protein. To me, protein powder doesn't feel right. Do any of you use protein powder in your maintenance plans?
Thank you for this post, it is really helpful.
I do. I don't think it's necessary but I don't like meat or eggs so it's the easiest way for me to get my 105 grams. I also like protein bars-- the Quest ones also have a lot of fiber.0
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