Your personal rules for maintenance ?

icrushit

For those of you who maintain without tracking/ logging everything, I wonder do you have self-enforced rules for keeping you on track in maintenance ? If so, I would love to hear them if you care to share them

pattyebricker

Bump

arguablysamson

Other than sometimes going a while on a larger-but-still-un-calorie-counted meal, I do the feast-to-famine routine (what I call the "bear maintenance routine")...

http://www.myfitnesspal.com/topics/show/1402347-omad-maintenance-part-1
http://www.myfitnesspal.com/topics/show/1402465-omad-maintenance-part-2

There's not a more fun way on this planet, I assure you!

maroonmango211

I am not quite there yet (maintenance that is) since I decided to cut/bulk for a couple cycles and see how that goes, so I may be a little off.

In my opinion it all really has to do with two things, how well you know your body in terms of intake and output without having to log it, and most of all honesty. For most people they slowly fall off the wagon when they do not log because they tend to make excuses for that extra spoonful of sugar in their coffee or scoop of ice cream on their pie etc as well as after so long trying to lose weight many slow down on the exercise front so even if their eating habits stay the same, they are eating too much to maintain without that extra calorie burn.

ETA: If I had a rule it would be to continue working out and weighing in, if weight started to creep up too much to go back to logging and see where the issue was.

icrushit

@arguablysamson, interesting regime, although personally I've found that while I am an all or nothing person sometimes, fasting is not for me, lol. Glad you found what works for you though

@maroonmango21, yes, thats definitely how I regained weight most recently, as after losing about 70lbs 2/ 3 years ago, I managed to regain 35/ 40 of it between then and about 4/ 5 months ago. Rules tend to help me in many areas of life (despite being a pretty free-spirited type), and am probably a quite principled person, so hoping to make some principles for maintenance so there are no such slips again

nxd10

Well, I'm a tracker, but my most important rule is to only eat food that tastes really good, never skip meals, and eat when I'm hungry, even if my diary says I'll go over on my calories.

I find if I eat mediocre food, I eat more and look for more, because I don't find it satisfying. Skipping meals makes me grumpy and I over eat when I finally do and feel crumby afterwards. And I trust my body enough to know that if I feel hungry, my body probably needs food.

loulamb7

Being a 3-peat offender of losing the same 30-50 pounds over 20 years, I realize now that the end game is not reaching your target weight. I would eventually return to old habits, to much snacking and lack of exercise, and regain the weight. In maintenance now for 9+ months and have continued to logged. If I decide to stop logging in the future my rules would be portion control (weigh what I eat), stay with the regimen of 3 meals and 3 snacks, and weigh and measure myself regularly.

samthepanda

ETA: If I had a rule it would be to continue working out and weighing in, if weight started to creep up too much to go back to logging and see where the issue was.

This!

I weigh once a week to make sure I am within my range, and keep a better track the next few days if I am creeping up. I keep to some of the same rules as when I was losing.

Like nxd10 I don't want to waste my calories on mediocre food just because I'm starving and have to eat and that's all there is, so I go prepared and always have a cereal bar or fruit in my bag, and a bottle of water so I'm not so likely to be tempted by bad café food or chocolate or sweets. My family are quite supportive thankfully, and we often end with them going in and ordering cake while I eat my fruit outside and then join them for a drink. I still meal plan, especially meals out, and snacks, so I know I can have a glass of wine and some crisps tonight because I have the calories to use.

Every choice is as importance in maintenance as it is in losing. If you really want that dessert have it, but don't have it just because its there or because everyone else is. Nothing is forbidden, but remember that if you eat the extra calories all the time, you will gain. People will still be judgemental of your choices - that bit doesn't change - you just learn to live with it!

RaspberryKeytoneBoondoggle

Peanut butter is always OK.

I can slack off, but if I go over 149 pounds, I need to tighten up and move more.
When I'm not lifting I have to average about 2000 calories less a week.
This year, a rule for me has been to keep running.
If I'm drinking more than 1 glass of wine most days, I'm not allowed to complain.
I'm not allowed to buy potato chips irresponsibly. Once in a while is ok.

SherryTeach

Well, my rule is continuing to track. Having lost all my weight twice before over the past 15 years, I realize that I need the accountability of tracking both my food and my exercise. Otherwise, I would would gradually slip back into old ways.

If other people can maintain without tracking, more power to them. But I cannot do it. The 5 minutes a day is well worth the outcome.

PaytraB

During my time on MFP, I've discovered that my "problem" was portion size and not being aware of the amount of sweet, junk foods I ate.
For maintenance, I keep a mental eye on portion size, which I've learned a lot about, and make mental notes of the junk food I eat (sweets, snacks). I limit those to a few times a week. Eating more nutritional foods keep me fuller, longer, so I try for meals that are full of fresh vegetables. One meal with a starch source and one or two with a protein source. If I find that my meals have been on the heavier side (more sauces, calorie laden items such as burger/fries), I cut back to leaner meals for a few days (lean meat & veggies). And I keep up the exercise. Moving is a big key in maintaining.
Maintaining without logging is very much a matter of conscious awareness & adaption.

icrushit

Some great points all, please keep them coming

@nxd10, I agree completely about the elimination of mediocrity, and to be honest its a principle I've applied to alcohol successfully already, where if I want to drink I will, but mostly will ensure either the alcohol or the company warrant it

@loulamb7, yes, I can definitely identify with the sorts of rules you mention if you didn't log, and they are just the variety I have in mind. Off the top of my head I had come up with regular meals, healthy snacks, adequate protein, regular exercise, no late evening/ nighttime eating (my occasional weakness), and perhaps the thought of some sort of banking of calories to allow treats and booze without guilt

@samthepanda, yes, eliminating those situations where you make bad food choices out of hunger is definitely a very good point, and one I've appreciated for a few years. I always try to have healthy snacks, and a repertoire of quick healthy meals that can be whipped up quickly, even if its only something like a can of tuna over a baked potato, lol. Also I don't think I would have survived my dieting efforts this time without an ample supply of dark chocolate and almonds which tend to be my go-to snacks The regular weighing is something I plan to continue, although may switch to a calipers, where I can easily check on fat levels in parts of my body where fat tends to get stored first

@RaspberryKeytoneBoondoggle, yes, a target weight/ range is definitely in my future, where active countermeasures are triggered if I begin to slip, lol

@SherryTeach, yes, I can understand that philosophy, and to be honest, when I finish dieting this year, I plan to continue logging for a while, but my ultimate plan is to figure out a system/ way of living/ eating, that will let me maintain my weight without having to track every morsel I eat. No issue with those that log, and may be one myself, but the next phase after weight loss for me I'm definitely seeing as logging but while I continue to try build habits that will sustain and maintain me without it

@PaytraB, some good points indeed. Thankfully I am not too bad myself with portion sizes, but my big weakness seems to be slippage, where that chocolate biscuit with the cup of tea, and that additional small portion of ice cream with dessert all seem to add up, as well as my dreadful nighttime raids of the past and evening grazing. Ah well, forewarned is forearmed, as they say

icrushit

By the way, does anyone worry about eating too little ? This is a worry of mine I must admit, as happy mediums when it comes to food in the past have been rare, either I've eaten too little at times, then too much at others.

maroonmango211

By the way, does anyone worry about eating too little ? This is a worry of mine I must admit, as happy mediums when it comes to food in the past have been rare, either I've eaten too little at times, then too much at others.

This is what happened to me when I tried to maintain without logging for two months. To be on the safe side I would always eat less than I "thought" was a portion. I also wasn't weighing every week like usual as my scale had up and died so I figured I would just go by clothes feel. I ended up losing almost 5 lbs. This now is my biggest worry about going into maintenance, that not logging would cause me to eat too little due to being so worried about eating too much.

loulamb7

no late evening/ nighttime eating (my occasional weakness)

This was one of my major issues for weight gain. But instead of eliminating what I enjoyed I've incorporated it in to my daily calories. I eat anywhere from 300-500 calories after 8PM. And it's usually not what most people would consider clean food, unless a Drake's Yodel qualifies as clean food.

Ideabaker

Bump!

alereck

By the way, does anyone worry about eating too little ? This is a worry of mine I must admit, as happy mediums when it comes to food in the past have been rare, either I've eaten too little at times, then too much at others.

I have been trying to maintain / slow bulk for the past 4 months and I am having trouble gaining. I’ve upped my calories from cutting at 1200-1400 to now 2000 and still have not gained anything. I got so frustrated that I gave up any form of “clean” eating and started eating as much as I wanted and went back to my sweet treats. I stopped tracking since I figured I would increase in weight but nothing happened so I went back to tracking and realized that my macros were screwed up but my calories were still under 2,000 most days. I only went over 2,000 when I ate at restaurants.

So yes, definitely eating too little when I am not tracking but the biggest problem is how bad my macros are when I do not track. My sugar goes really high while my protein is mediocre. So back to tracking for me and really working on hitting my macros. I guess maintaining wouldn’t be a problem without tracking but gaining has been hard.

icrushit

@loulamb7, yes, I can definitely see that as an equally valid way to go When losing I simply decided to cut it out all together, that I might better stick to my calories during the day, but may perhaps loosen the reins on my late evening/ nighttime embargo when I'm done with losing. I do enjoy the benefits of not eating so late brings though, and feel my control and also sleep are probably better, so may just save eating after 8pm for cinema nights and nights with friends Oh, am completely with you on the junk food, it was definitely not about healthy snacks but rather indulging my sweet tooth come late evening, lol

@alereck, interesting experience, and can definitely identify with the difficulty eating too much when you're not eating too much junkier food in your diet. Bulking to add a little muscle is something I may do in the future, when I get to a decently low body fat, and see how my level of muscularity looks to me. I would worry about throwing out the script entirely should I decide to bulk to add a little muscle myself, and think I would favour something like an additional shake every day with something like oats, banana, peanut butter and protein powder for the extra calories. Well either that or a really nice and indulgent dessert every day! lol.

pkw58

Being a 3-peat offender of losing the same 30-50 pounds over 20 years, I realize now that the end game is not reaching your target weight. I would eventually return to old habits, to much snacking and lack of exercise, and regain the weight. In maintenance now for 9+ months and have continued to logged. If I decide to stop logging in the future my rules would be portion control (weigh what I eat), stay with the regimen of 3 meals and 3 snacks, and weigh and measure myself regularly.

@loulamb7 - I am a 3-peat offender as well!

I am in my third year of maintenance and I will always log. I just wanted to add, I am always making sure I get my steps in, and I just recently added two thirty minute sessions a week with a PT to lift weights. I think the main thing is to add daily disciplines to my day and find new fitness goals without it interfering with work, family and my other passion , music. I am all about the 15-30 minute exercise routines. Barre3, Yoga, walking and weightlifting. Even if you never pick up a weight, planks, push ups, etc are good for you.

BigGuy47

Weigh in weekly.
Weigh foods.
Maintain a consistent exercise routine (strength + cardio).

cwolfman13

For those of you who maintain without tracking/ logging everything, I wonder do you have self-enforced rules for keeping you on track in maintenance ? If so, I would love to hear them if you care to share them

I don't really eat differently than I did when I was losing...just a few hundred more calories. I pretty much keep a rough tally in my head and I'm overall just mindful of what I'm doing and what I'm eating.

I don't have any rules per se, but I try to make sure I'm eating 6-8 servings of veg and fruit daily (mostly veg) and eat primarily lean sources of protein like chicken and fish. I eat salmon roughly twice weekly and usually have a white fish meal during the week as well and a couple of chicken meals. I eat red meat about once or twice per week...usually opting for leaner cuts but I do enjoy a good chuck roast on the occasional Sunday.

I eat a lot of nuts and avocados and legumes as well. I eat a lot of whole foods and prepare my meals largely from whole, scratch ingredients. Most of the processed food I eat is minimally so. I eat out rarely...maybe 2-3 times per month.

I exercise regularly. Sometimes life gets in the way, but I try to get into the weight room a couple nights per week and I try to ride around 80 miles per week. Even on a bad week, I usually can knock out at least 45 miles or so and hit the weight room. In general I just try to be active...I like taking my dog for a walk, working in the yard, etc. I have a desk job so when I'm not at the office I try to be up and moving as much as possible, just doing something.

I weigh myself almost daily so that I can continue to monitor my trends. I also use a food scale and weigh a lot of things still.

ianthy

Hi

Good question - I am learning by reading other posters replies. Personally I try do the following;
.
1. 1,800 cals a day
2. Eat back max of 50% of exerc generally taking intake to 2,000
3. Exercise 5 days a week - powerwalks, gym and Kettlebells
4. Take part in MFP challenges - helps to keep me focussed
5. Log daily and weigh weekly
6. Limit carbs - bread and potatoes. Drink 3l water a day
7. 12000 steps per day with Fitbit
8. Keep using food scales.

I may drop or change some of these as time goes on but for now they seem to work for me.

icrushit

@BigGuy47, yes, good core habits - do just those three help you maintain your weight, or are there other vital things you do also ?

@cwolfman13, we seem of a similar mould, as all the things you mentioned strike a strong chord for me also. I cook all my meals from scratch usually, have a focus on healthier foods that I feel will give me all the micronutrients I need and more, as I'm all about optimal health personally I don't bike, but do walk a lot, and don't see that changing. Currently I clock up 28- 35 miles a week walking, and don't see that dropping below 15, even on a bad week. Resistance training is something I plan to refocus on again, and with some yoga/ pilates, pursuing optimal strength as well as bodily flexibility is a personal goal. Thanks for laying out your habits, and wonder if all of them work to help you keep your weight regular ? I also generally calorie count by habit in my head by the way, and suspect that shall never change, lol

@ianthy, yes, many of your types of steps and habits ring a bell currently, and have a similar set of habits currently as I focus on weight loss. Going forward into maintenance though personally I would like to manage the maintenance of my weight in a manner that requires much less conscious focus, albeit still in a way I can detect and act on bad trends before they undo some of my good work

icrushit

Oh, for those who weigh weekly in maintenance, do you find it enough to catch any weight gain in time, or have you even experienced any slips ? And if so, what do you to to address them I wonder ?

nxd10

By the way, does anyone worry about eating too little ? This is a worry of mine I must admit, as happy mediums when it comes to food in the past have been rare, either I've eaten too little at times, then too much at others.

I find that now my log mostly tells me I need to eat MORE, not less. I have gotten very good at elimiating those foods with lots of excess calories. It's another good reason to log - it gives you permission to loosen up.

Mostly. I just had two pieces of apple pie.

And in response to other notes . . . I weigh every single morning. If I just weighed once a week, I'd put too much importance on it. Doing it every day I know it's going to bounce around and I just stay in my 'range'. When I travel I will always gain a bit, but it disappears in a week or two without any calorie adjustment - I'm pretty positive it's water and salt. Since June my range has shifted downwards 4 pounds (146-149 instead of 150-153). I didn't do it on purpose and don't know if it will last, but it did cause me to FINALLY go up to what MFP says I should have been eating instead of the 250 calorie 'deficit' I was supposedly eating at. I still haven't gained anything. I think my body has just adjusted after a year and a half at maintenance and my metabolism bumped up a bit.

marilandica

I still log during the week, but don't on the weekends. I don't generally over-do it on the weekends, but that's mostly because I've learned better portion control and food choice etc. through more than a year of logging. My weekday logging is probably not as precise as it was in full-on weight loss mode, but it remains pretty accurate.I give myself a five pound range to work with. If I dip below it, I don't worry too much, but I add a few calories. If I reach the top of it, I don't worry too much, but I reduce my calories a bit. I don't weigh myself more often that every 2-3 weeks. There's no point in freaking about daily fluctuations. I continue to exercise daily and to make an effort to be more physically active in day-to-day activities. That's a life-style change, not a "diet" plan.

PRMinx

I don't log my food as much as I used to but I do log my workouts. For whatever reason, logging my workouts keeps me on track in terms of going. It's kind of like checking off a to-do list for me.

I log food about four days a week just to keep myself honest. On the weekends, I find myself fasting until the afternoon and then eating all my calories at night. Seems to work for me!

PwrLftr82

I lost the 10 lbs I wanted to three years ago, but obsessively tracked all my cals and macros until a couple of weeks ago. My rules are simple:

1. 5 servings of non-starchy veggies/day, 3 servings of fruit, 5 servings of protein-rich (20g) foods, 4 servings of starchy carbs, some healthy fats, and a treat every day

2. Drink water daily, a glass of wine only on weekends

3. Lift heavy 4x/week

4. 10K+ steps/day

Unknown

This content has been removed.

icrushit

It sounds like you don't want to count calories in maintenance.

Bingo!

Yes, I would like to see if I can't find a few good rules that help me stay within the bounds of my calories each week, while those 'rules' are flexible enough to fit most situations. When it comes to food, I tend to live and die by routine, be it falling into the habit of eating too much consistently, or eating just enough and hopefully not too little

This might all sound a little mechanical, but I find it incredibly liberating, knowing that adhering to a few main principles that I don't have to sweat the small stuff/ count every calorie, while at the same time having a few good checks and balances to ensure I can identify any stumbling blocks before they turn into several pounds/ kilos gained, lol.

To be honest, counting calories is not great hardship, and easily endured while in pursuit of a goal, but when I achieve that goal I would like to transfer that conscious to other areas/ interests/ projects in my life, and see if I can't find some sort of autopilot to slip into when it comes to my weight Of course, if my next target is something bodily-related, like muscle building/ body recomp, or something similar, I am happy to accept counting calories as part of that, just that if its simply maintenance of my weight I would prefer to build some solid, easy routines around it all, that I can manage it less consciously.

Presently, one good example of a rule/ habit that works quite well for me is breakfast, where with no conscious thought, I can whip up something nice, healthy and nutritious just sheerly from muscle memory. I also have some staple lunches, dinners and desserts in my repertoire that can be conjured similarly. From this stint of weight loss, I have a lot more knowledge also than I've ever had, and quite a few capable tools in the weight loss toolbox, should I need to trim some pounds again in the future.

Yes, I think in all, I would like to fashion all these bits and pieces into some sort of maintenance blueprint, thus this post I think, to see how and what others have done in a similar fashion

Oh, I should probably add, I am a subconscious calorie counter before ever utilising MFP, and although I don't plan to conscious log, I imagine I shall always find myself roughly calorie totting what I'm eating for a meal just out of habit, in the same way as I find myself subconsciously roughly totting whats I'm putting in the basket when in the supermarket, lol

ahoy_m8

If I'm drinking more than 1 glass of wine most days, I'm not allowed to complain.

^^I love this. I'm definitely adopting this rule. Aside from that, my main rule is to weigh daily and start calorie counting/logging when I'm hovering at the top of my 5-lb maintenance range for a couple weeks. When I slack, I tend to slack on several things at once--not weighing as often, losing exercise motivation, and drinking more wine. Logging any of these helps my self-accountability.

For many years I have gained 5 lb or so in the summer. We drink more alcohol and I exercise less (intensity and mileage) in the Texas triple-digit heat. The heat wears on you, and it's hard to stay motivated. It's easy to have a margarita. When I'm up 5, it's time to lose it the way I gained it, which means less alcohol and more exercise. FWIW, I see a breakpoint at 6 glasses of wine per week. More than that, my weight fluctuates noticeably more (even if the weekly average stays the same) and I eat less clean. Not sure if >6 is a symptom or a cause of demotivation, but it correlates nonetheless. When I'm well below my target weight and not logging everything I eat, I still count glasses of wine (it's easier to count and remember without actual logging).