Maintain or Continue Losing? What's your plan?

getfitdiva

I have noticed that many of my pals change up after they have reached their weight goals either:

1) It's too hard to maintain or they gain some lbs back when switching to maintenance calories.
2) They continue losing or lower their weight goal because they are so accustomed to cutting calories and working out hard.

What is your plan to maintain? I'm pretty darn close to maintenance and I know that is a whole other arena! Nervous!

dls06

They gain because they go over on their calories. I know because I do the same thing. I been on maintenance for almost a year and as soon as I get sloppy with my diet and logging I start gaining. If you want to keep it off you have to log and keep your calories at the recommended number.

GoldenGirl1979

really great question diva... maintenance is like this scary, nerve wrecking thing that for so long seemed unattainable... & now that it's here i'm still scared :laugh:

i've been losing weight for so long... i feel comfortable w/that... i'm a pro at losing!! but i'm a novice at maintenance :ohwell: right now, i'm still doing the same old stuff, but that's b/c it's what i'm comfortable doing... but i know i need to grab the bull by the horns & really take this maintenance thing seriously!!!

getfitdiva

They gain because they go over on their calories. I know because I do the same thing. I been on maintenance for almost a year and as soon as I get sloppy with my diet and logging I start gaining. If you want to keep it off you have to log and keep your calories at the recommended number.

That is what I'm most nervous about. Gaining some back and I know that's why some people continue to lose. I think finding a way to just maintain a range would be optimal, but doesn't always work that way. Although I choose many more healthy options now as my lifestyle I still love to eat out and eat good (bad!).

foxxybrown

The key is to have a weight range, not a set number. So once you get closer to the higher number of your weight range, switch to losing mode again. Well, that's what I do anyway because there is no way I could be the exact same weight everyday.

smurfette75

I've been in maintenance mode for about 2 months now...once I switch on MFP my calories went up (by about 1500). I still workout and stay within my calories. I have not gained any back yet....even over the holidays.

And I don't weigh myself as much.

getfitdiva

really great question diva... maintenance is like this scary, nerve wrecking thing that for so long seemed unattainable... & now that it's here i'm still scared :laugh:

i've been losing weight for so long... i feel comfortable w/that... i'm a pro at losing!! but i'm a novice at maintenance :ohwell: right now, i'm still doing the same old stuff, but that's b/c it's what i'm comfortable doing... but i know i need to grab the bull by the horns & really take this maintenance thing seriously!!!

GG it sounds like we are in the same boat - ha ha! The nerve wrecking feeling. I know it's a lifestyle change I will just keep trucking. My husband already said I'm feeling too small when he hugs me - OH DEAR!

getfitdiva

The key is to have a weight range, not a set number. So once you get closer to the higher number of your weight range, switch to losing mode again. Well, that's what I do anyway because there is no way I could be the exact same weight everyday.

Good point because I need to seriously have a range (the lower one) hmmm that means I need to lower it. YIKES!

mrb_9110

If you're worried about gaining a few lbs back when you switch to maintainence, don't do a hard switch. As you get within a couple pounds of your goal, switch your profile to maintainence to see how many calories it would be, then switch it back to whatever you had before. Start adding in 100 calories a week and continue to exercise like normal. You'll be gradually upping your calories so you can recognize at what point you begin to maintain.

Hope that helps and good luck with maintainence! Congratulations on coming this far with your weightloss!

getfitdiva

I've been in maintenance mode for about 2 months now...once I switch on MFP my calories went up (by about 1500). I still workout and stay within my calories. I have not gained any back yet....even over the holidays.

And I don't weigh myself as much.

Thanks for sharing. My calories are set to my BMR right now but when I alternate every week high cals (1600) then back down (1277) I tack on the weight and it doesn't budge. Learning every day about my body!

cardbucfan

The key is to have a weight range, not a set number. So once you get closer to the higher number of your weight range, switch to losing mode again.

I actually keep MFP set to lose 1/2 lb. even though I'm in maintenance. I'm staying in my range and it gives me a cushion in case I mis-measure or mis-log something. I'm not as fanatical about my calories but I will be logging for about forever since I don't want to gain it back. I've been in my range since last March and the only time I got out of my range was on my two week vacation in July then again on my cruise in November. Both times, I dropped that weight and got back into my range.

getfitdiva

If you're worried about gaining a few lbs back when you switch to maintainence, don't do a hard switch. As you get within a couple pounds of your goal, switch your profile to maintainence to see how many calories it would be, then switch it back to whatever you had before. Start adding in 100 calories a week and continue to exercise like normal. You'll be gradually upping your calories so you can recognize at what point you begin to maintain.

Hope that helps and good luck with maintainence! Congratulations on coming this far with your weightloss!

Thank you that is a great plan to add slowly!

getfitdiva

The key is to have a weight range, not a set number. So once you get closer to the higher number of your weight range, switch to losing mode again.

I actually keep MFP set to lose 1/2 lb. even though I'm in maintenance. I'm staying in my range and it gives me a cushion in case I mis-measure or mis-log something. I'm not as fanatical about my calories but I will be logging for about forever since I don't want to gain it back. I've been in my range since last March and the only time I got out of my range was on my two week vacation in July then again on my cruise in November. Both times, I dropped that weight and got back into my range.

Love the expertise of maintaining . . . now I'm actually looking forward to it.

Sarw27

I am a LONG way from maintenance, but I think that if (no, WHEN!) I get there, I will lose an extra 5lbs just to give my body room to bounce around a little as it settles into maintenance. It seems logical now anyway.

cweiler4

My plan is to give myself a 3-5lb flux when I go into maintenance mode. When I get to the higher end, I will swtich back to losing mode. I don't want to feel like I have to count calories forever. BTW....you have been a pal of mine from the very beginning for me. I have seen what you can do. I know whatever you choose to do, you will be fine. Its just nerve wrecking to think about! Good luck!

getfitdiva

I am a LONG way from maintenance, but I think that if (no, WHEN!) I get there, I will lose an extra 5lbs just to give my body room to bounce around a little as it settles into maintenance. It seems logical now anyway.

Yeah that looks like the route I will take. Speak and it shall be done! Great work so far and you will get to your goal!

getfitdiva

My plan is to give myself a 3-5lb flux when I go into maintenance mode. When I get to the higher end, I will swtich back to losing mode. I don't want to feel like I have to count calories forever. BTW....you have been a pal of mine from the very beginning for me. I have seen what you can do. I know whatever you choose to do, you will be fine. Its just nerve wrecking to think about! Good luck!

Christy you know I'm holding on to your friendship tight! Thanks for the tips! I will need that 3-5lb flux for sure!

Gwendalyne

lol...I wish I knew...I was maintaining and then I decided to go back to losing...I want to get to 125lbs, and then I plan to zig zag calories in maintenance...but basically it's trial and error like losing weight. Going to 125lbs was a decision, so on days I do relax on eating, I can still be in a good range. I know our weight will naturally go up and down depending on tons of factors. but I believe if I stay between 125-128 I"m good ...mostly focusing on toning my body right now

teagin2002

I have been maintaining for 6 months now, and I know what you mean. When I first decided to maintain I gained about 4 lbs then osculated for a few months between 2lbs over and 4lbs over. Now I am back to what I weighed when I started working on maintaining.

I workout 6 days a week for 1.5 to 2 hrs per day (3 days lifting weights, 3 days cardio only) and have been doing this for months now. I also eat an average of 2500 cals per day and will always watch what I eat. I eat a little of everything, but I can say I haven't been able to put any cakes, donuts or candies in my mouth, I do eat cookies on occasions. When I look at those sweets mentioned I just see way too many calories without any return (no nutrition) I also foresee sugar highs then crashes. That deters me from them.

I love who I am now and how I feel, and i never want to go back

getfitdiva

lol...I wish I knew...I was maintaining and then I decided to go back to losing...I want to get to 125lbs, and then I plan to zig zag calories in maintenance...but basically it's trial and error like losing weight. Going to 125lbs was a decision, so on days I do relax on eating, I can still be in a good range. I know our weight will naturally go up and down depending on tons of factors. but I believe if I stay between 125-128 I"m good ...mostly focusing on toning my body right now

Gwen you and I know I asked questions at least monthly LOL. You have been super inspiring for my journey. That's a good plan to zig zag and keeps your body guessing. I want to stay in the 120s so I guess if I see a #13X I will burn burn burn & strict eating again baby!

SWEETS1234

that's a great idea slowly bring the calories up

MJ7910

i have been struggling with this too. i am at maintenance but can't seem to find my maintenance number. so its been up down up down... i was doing around 1700 around the holidays (burn about 200 a day with exercise) and that apparently was too much... now i'm back at 1500. so i know it's gotta be somewhere right in between. 1600 i gained a little too. i'm just trying to find that magical number. i want to fluctuate 3 lb and then that way if i get to the high end, maybe cut just a few calories a week. i don't know though... i really want to continue monitoring well. i've been within 3 lb since thanksgiving so i figure that's pretty good. back on the low end right now.

getfitdiva

I have been maintaining for 6 months now, and I know what you mean. When I first decided to maintain I gained about 4 lbs then osculated for a few months between 2lbs over and 4lbs over. Now I am back to what I weighed when I started working on maintaining.

I workout 6 days a week for 1.5 to 2 hrs per day (3 days lifting weights, 3 days cardio only) and have been doing this for months now. I also eat an average of 2500 cals per day and will always watch what I eat. I eat a little of everything, but I can say I haven't been able to put any cakes, donuts or candies in my mouth, I do eat cookies on occasions. When I look at those sweets mentioned I just see way too many calories without any return (no nutrition) I also foresee sugar highs then crashes. That deters me from them.

I love who I am now and how I feel, and i never want to go back

Thanks for sharing your plan and cal intake. I have learned it's the quality of your calories that count (slowly but for surely!). It makes such a big difference when you are active and how your body reacts.

MJ7910

I have been maintaining for 6 months now, and I know what you mean. When I first decided to maintain I gained about 4 lbs then osculated for a few months between 2lbs over and 4lbs over. Now I am back to what I weighed when I started working on maintaining.

I workout 6 days a week for 1.5 to 2 hrs per day (3 days lifting weights, 3 days cardio only) and have been doing this for months now. I also eat an average of 2500 cals per day and will always watch what I eat. I eat a little of everything, but I can say I haven't been able to put any cakes, donuts or candies in my mouth, I do eat cookies on occasions. When I look at those sweets mentioned I just see way too many calories without any return (no nutrition) I also foresee sugar highs then crashes. That deters me from them.

I love who I am now and how I feel, and i never want to go back

Thanks for sharing your plan and cal intake. I have learned it's the quality of your calories that count (slowly but for surely!). It makes such a big difference when you are active and how your body reacts.

sounds like you have found what works for you. i only have about 30-45 minutes to workout per day so i'm still experimenting with how many calories a day i should actually eat... it's been difficult.

getfitdiva

i have been struggling with this too. i am at maintenance but can't seem to find my maintenance number. so its been up down up down... i was doing around 1700 around the holidays (burn about 200 a day with exercise) and that apparently was too much... now i'm back at 1500. so i know it's gotta be somewhere right in between. 1600 i gained a little too. i'm just trying to find that magical number. i want to fluctuate 3 lb and then that way if i get to the high end, maybe cut just a few calories a week. i don't know though... i really want to continue monitoring well. i've been within 3 lb since thanksgiving so i figure that's pretty good. back on the low end right now.

Yeah I upped my cals to maintenance (1600) for 2 weeks around the holidays and had this stubborn 3-4 lbs I couldn't shake off. It will be trial and error!

DKev

Before switching to maintenance back in June, I lost a couple of extra pounds before switching just to have that cushion as I figured out if the calories MFP had set for me for maintenance would work. or not. Other than the stretch between Christmas and New Year, I have stayed bang on target. (I have a range of the 2 extra pounds I lost to a pound over my goal).

Edited to say that I gained over the holidays simply because I was eating OVER my maintenance calories.

jaeone

The key is to have a weight range, not a set number. So once you get closer to the higher number of your weight range, switch to losing mode again. Well, that's what I do anyway because there is no way I could be the exact same weight everyday.

^^This^^ I too have a "maintenance range" I also go by how my cloths fit. Before I hit my maintenance weight I began to increase my calories by about 100 or so per week so I wouldn't have such a drastic change. Now I don't even count calories very often. I mainly log my food because I like to track my protein, sodium and fat intake for weight training reasons!!

Dont be "scurred" of maintenance!!!

robinogue

I should be in maintenance but frankly I like what I'm doing. I'm used to my routine and it seems to be working for me. I don't want to increase my calories lol that just seems like too much food in a day. I'm just keeping my settings where they are but as of next week I will cut down on my workouts, I don't feel I need 5-6 days a week anymore and I could use that time to do other things that I've slacked on. I think my workouts will be 3-4 days a week and maintaining calories to 1200.

Thanks for all the input it's really helped me to understand things.

dls06

They gain because they go over on their calories. I know because I do the same thing. I been on maintenance for almost a year and as soon as I get sloppy with my diet and logging I start gaining. If you want to keep it off you have to log and keep your calories at the recommended number.

That is what I'm most nervous about. Gaining some back and I know that's why some people continue to lose. I think finding a way to just maintain a range would be optimal, but doesn't always work that way. Although I choose many more healthy options now as my lifestyle I still love to eat out and eat good (bad!).

They don't up your calories enough to cause you to gain and if you do you can just back off. I went from 1200 to 1400 not that much more. Even when I went to 1400 I was still losing which scared me. It slowed and now, if I go over the 1400 over time I notice my pants getting a little tighter, then I make sure I watch.

Loveebbs

I agree with Foxy

I have been doing maintenance for awhile now but I will say that what has helped me is keeping my weight in a range that I'm happy with. I give myself 10 lbs range between 135 lbs to 145 lbs because I know that sometimes I will gain and lose the same pounds over and over. I just for my sake will not let myself go over 145 lbs but at the same time will not lose no more that 135lbs.

I hope that make sense

felice03

i wonder about this as well. I am four pounds away from my initial goal. Although my goal is at the higher side of what I would like to be. I have been contemplating alot lately what my plan of attack should be when I reach it. I have looked at what my maintence would be and I have doubts about being able to eat that much (i have a hard time reaching my 1400 now).