What's the hardest thing about maintenance?

tlsegar

I'm no where near reaching my final weight loss goal, but each time I have loss I'm excited about getting closer and closer. And also a bit nervous. I've never been successful at weight loss so I've never had to contend with maintaining. My weight didn't yo-yo, it simply kept going up. But I've heard of and know personally many people who have yo-yo'd back and forth and I'm curious why that is. What makes it hard to maintain? What are some of the pitfalls? I'm just looking for advice on what to be aware of and what to expect.

Thanks.

dcdickerson2

I lost 50 lbs and then over the last year gained back about 12 of them. Very frustrating! And I kept trying to stop the gain, unsuccessfully. The two biggest roadblocks to maintenance I think are these: 1. Losing weight is not so much a diet as a lifestyle change that needs to be maintained for the rest of your life. If there are too many exceptions that involve an indulgence in food or drink, and/or interfere with whatever exercise level you were maintaining during the loss period, the weight creeps back on. 2. Portion control!!!! It is easy to eat the "right" basic diet, but still eat too much of it! My caloric requirements are much lower than my appetite capacity, so I'm constantly working on portion size. I'm sure it was a combination of these that contributed to my regaining some of that weight... And now I'm working on losing it again!

A third reason is that motivation can be hard to maintain... once you've reached your goal, you want to relax and just eat what you want, relying on the habits you developed during the loss phase to keep you in check, but you still need to stay on top of it.

Hope this gives you some insight and helps you as you reach your goals. Good luck to you! Keep doing what you're doing!!
:happy:

stuffinmuffin

I think the biggest mistake of people when they stop dieting is that they go straight back to eating in the way that made them over-weight in the first place. You have to learn that as you get smaller, your body actually needs less calories to function that it did before so to maintain, you have to eat the according amount of calories.

The UK gov't suggests that women need to eat approximately 2000 cals a day - which personally for me, and some other friends on maintenance, just isn't true. Unfortunately for me I'm quite short and my maintenance goal is around 1600 (without any exercise). I still have to watch what I eat, but don't let me put you off by thinking you'll have to calorie count for the rest of your life: through the process you'll learn what are the right things and amounts to eat and I also personally advocate calorie zig-zagging so I can go out to restaurants and drink bottles of wine with friends just so long as I balance that with being 'good' the rest of the week.

Count it all as a learning curve and getting to maintenance is a real buzz! It takes time but it worth it.

Best of luck! :flowerforyou:

tlsegar

Thank you. I'm still not entirely clear on the zig zagging method.

tlsegar

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melsinct

I am 3 pounds from goal but ate maintenance calories for 2+ months up until the New Year. The biggest obstacle I see for me in maintenance is there is no goal to reach. There is no YAY! Lost another pound! No one is patting you on the back for staying the same weight so there is a mental adjustment, especially when throughout the whole weight loss process I was focused on the next ten pounds, then the next ten pounds, etc.

I am now shifting my goals towards health orientated ones, like one goal is to become more flexible and stronger. I am focusing on my strength exercises for that so my goals become less food and weight orientated.

ryno0618

I got down to my goal weight in October 2011 and began maintenance. Maintenance is definitely a bit more difficult because it was easier for me to have a goal of losing the next pounds 2lbs, 5lbs, 10lbs, whatever than it is to have the goal just to stay in one weight target area. I found myself slipping up more in maintenance mode by not being as enthusiastic about the workouts or eating as carefully (and I quit logging everything - big mistake). Maintaining takes just as much (if not more) diligence then losing weight. The holidays messed me up and I gained 10lbs between thanksgiving and new years. So now I am back to trying to lose the weight and then once I reach goal weight again I am going to get my priorities straight and work towards toning up and being more fit (not just maintaining a weight) that way I still have serious goals I am working towards to stay motivated.

katkins3

I think the hardest part about maintenance is the lack of new goals and positive feedback.
When the current goal is met and the praise dries up and the reward has been enjoyed, what next?
The key for me is to find new goals and rewards. Someone suggested chips like they give in AA. Maybe a reward for time maintained successfully wold work. A new goal could center more on fitness than weight, such as inches or miles or new challenges. If you run, branch out and learn yoga!
For me, stagnation is the beginning of slide back from all I've accomplished.

tlsegar

Hmmm. I feel like it's going to be difficult for me to set fitness goals for myself because while I definitely understand the need for exercise and regular physical activity, for the most part I don't enjoy it very much. I've tried several different activities - walking,swimming, classes. I even did 1 day of Couch to 5 K. Some activities I like more than others - really do like Body Flow - but overall there are other things I would rather be doing than working out. But I realize the importance so I try really hard to get myself moving.

That's going to be a challenge and I guess that's what I'm most afraid of. But some good things to think about.

Thanks.

tlsegar

I wonder if anyone has tried to lose and gain the same small amount, say 2 pounds, when they hit maintenance. As a way to keep something to work towards.

LaMujerMasBonitaDelMundo

Nothing. Because I never content myself with just being on the average body & so when I got to my goal weight, I realized I still want more than just getting there which makes maintaining easier (note the word EASIER & not saying its easy). Yes I am happy with how far my body have reached & celebrate it also but afterwards move on to the next. The thing is just keep on improving yourself & don't just get contented with your weight.

susanswan

Hmmm. I feel like it's going to be difficult for me to set fitness goals for myself because while I definitely understand the need for exercise and regular physical activity, for the most part I don't enjoy it very much. I've tried several different activities - walking,swimming, classes. I even did 1 day of Couch to 5 K. Some activities I like more than others - really do like Body Flow - but overall there are other things I would rather be doing than working out. But I realize the importance so I try really hard to get myself moving.

That's going to be a challenge and I guess that's what I'm most afraid of. But some good things to think about.

Thanks.

I hear you! I am 54 and have always avoided exercise whenever possible! I hate to sweat! I ended up getting a Jack Russell mix from the pound to be my walking partner. He is a little more active than I had counted on, but he makes me walk twice a day! Otherwise I feel like crap for him. My husband and I also take him to a place where he can run while we ride our bikes around, so that makes exercise seem like fun to me. I focus on the dog more than my dislike of having to exercise.

I would encourage you to keep exploring your exercise options. I already knew that for instance I would NEVER become a runner. And when I join a gym for a lifetime membership it ends up costing me about $100 a visit because I only go a few times. So I have learned I am not a joiner. I'll make up every excuse in the book! I did end up getting some weight lifting videos that I can use dumbbells with. IT is an easier program than what a lot of people do, but it works for me. So that is what I have settled for. I'd love to dance, but my husband and I don't do that very well together so that ended up to be more torture for both of us than fun. You just need to keep exploring what YOU find interesting or fun to do. Also if you can find something where you don't need to provide your own buddy in case your buddy fails to show up. Think outside of the box. Some things are exercise without seeming to be exercise like nature hiking around a lake or whatever. Some people like the Wii things and that takes your mind off of "exercise".

My final word to you is NEVER GIVE UP! You can do it. Just keep searching for what works for you!
Susan

tlsegar

Thank you for your encouraging words.