Maintenance fail.

bms34b

Hey guys...so you know that story of someone who loses weight and focuses so well and suddenly they balloon up again?

I fear this story is ALMOST mine...I'm in to maintenance by just over a week and feeling like I've lost so much strength in willpower as to what I put in my mouth. Without the goal of seeing a number on a scale, I find it so difficult to make good choices. Example: I ate an entire pizza today. Not at once, but still. I know that's a bad choice, but I feel that I've lost my motivation and I'm afraid if I stay on this path I will balloon back up again.

Thereby, does anyone have any suggestions to maintenance? I'm trying to log and it's affirming my beliefs that I'm doing a lot of things wrong. Advice is so welcome; I can handle the harsh truth. Thanks!

tweety170

First--congrats on the loss! Second--what a great, great topic. Third--do you have other goals? Maybe you can work toward something else--like running a race? Or a certain toning goal, like 5 pull ups? Those things will help you keep on track. Good luck!

thatsnumberwang

First of all, congrats on your success! Regarding your question, remember, maintenance isn't a free-for-all-eat-whatever-you-want situation. You ARE still aiming to see a number on the scale -- it's just the same number week after week. I'm in maintenance now, and I still take my calorie limit pretty seriously - it's just higher than it used to be. Given that you've probably been depriving yourself for a long time, there's nothing wrong with overdoing it for a few days, but try getting yourself back into the "calorie counting" mindset until you have a better intuition for exactly how much you should be eating on a given day.

hailzp

Hey, congratulations first off. Could you try to still weigh yourself every week to make sure you are staying on track for the first few months then down to every two weeks then every month. Or something like that. Just so you still have the structure until you feel stronger.

Good luck

bms34b

Thanks everyone! I am still weighing as frequently as I did before, and though it could be sodium or whatever, I'm definitely seeing a small difference that's freaking me out. I'm still counting calories and everything, but you're totally right - it's not a free for all and that's sort of the mindset I'm stuck in. I love the idea of a goal of running a race or having other fitness goals that are measurable and not necessarily weight or diet based. Any other advice is great too! Thanks everyone!

katisabanana

rather than focusing on the number on the scale, focus on your strength. keep working towards being able to run faster, lift more, do more reps, whatever it is you do.

catcher_in_the_pie

I can relate. Today was the first time I stepped on the scale since September! Turns out I gained 10 pounds, which is more than half of the total weight I had lost since I signed up for MFP. I had really slacked off logging calories, but I'm back on the logging wagon.

I have some races coming up and I hope the training helps.

auntiebabs

Well, I'm trying to figure out a good plan for maintenance... what saved me while losing was figuring out a calorie range rather than trying to hit the exact same number every day, but that range got smaller and smaller as I got closer to my goal.

Anyhow, I'm still mulling things over for the maintenance part of the program...

Here's where I've started, but I expect they'll be some tweaking....
When I hit my goal of 145 lbs went on maintenance for 140 lbs figuring it'd give me a little wiggle room to figure out guidelines that will work for the long haul. I have a spread sheet with 10-day totals adding up my under days and my over days (I started this because I was getting too stressed out on my over days, it helped put things in perspective.)

And if I did lose those last 5 lbs it would take close to a year at .1 lb per week.

Anybody have thoughts on how to develop a maintenance range?

ahavoc

ok, you thought that one day you'd magically be able to eat whatever you wanted. Well, this is a lifestyle change, and you're never going to be able to eat like you did before. It's a proven fact, also, that is takes at least a year for your body to reset itself to adjust to your new weight, so the new goal is to keep at your weight for a year, and you're still going to have to weigh and measure and count every calorie, and work out all the time.

But it's worth it, you know it is. Don't sabotage yourself. Work your treats into your daily calorie intake, and work out so you can even eat more.

Good luck.

djkshdfd

Thanks everyone! I am still weighing as frequently as I did before, and though it could be sodium or whatever, I'm definitely seeing a small difference that's freaking me out. I'm still counting calories and everything, but you're totally right - it's not a free for all and that's sort of the mindset I'm stuck in. I love the idea of a goal of running a race or having other fitness goals that are measurable and not necessarily weight or diet based. Any other advice is great too! Thanks everyone!

I am going through the same thing. I started eating just a little UNDER maint. for the past 3 weeks and I have already gained back about two pounds. It really is intimidating.

ratherbeskiing

I am 6lbs away and not going to lie- I AM SCARED OF MAINTENANCE MODE- I have focused so much on losing that when it comes to Maintaining- it seems harder then losing! Suggestions welcome :flowerforyou:

BeetleChe13

I was in maintenance for a month til I decided to lose 5 more pounds. I've logged everything bc I knew if I didn't, I'd let myself eat whatever. I keep giving myself exercise goals since I've never focused on it before. My decision to lose 5 more lbs was based on my still too high body fat %. My point is to keep giving yourself goals and challenging yourself. Weight is only one #. There's also inches, cholesterol, body fat, miles, etc. :happy:

DisneyMommy

I'm interested in this as well. I hit my goal in Nov and had no problem keeping the weight steady through mid Jan since I was doing a marathon and all the training. But I only run one full a year and several 1/2 marathons throughout the year. So my weekly long runs dropped from 20 miles to around 12 or so. My body is definitely adjusting and I see a pound or two sneak up and then work it back down. This has been my downfall in weight loss in the past. I get where I want to be and then I blow it. I don't want that to happen this time. I like the idea of setting new goals. The Boston Marathon is my major one but that is WAY down the road. Looking forward to hearing how others deal with maintenance. Great topic!

fisherlassie

Bump

jessielil

aaaaah! a year?! oh man. It's been one really tough week. Apparently I can't have Mexican food two nights in a row

ok, you thought that one day you'd magically be able to eat whatever you wanted. Well, this is a lifestyle change, and you're never going to be able to eat like you did before. It's a proven fact, also, that is takes at least a year for your body to reset itself to adjust to your new weight, so the new goal is to keep at your weight for a year, and you're still going to have to weigh and measure and count every calorie, and work out all the time.

But it's worth it, you know it is. Don't sabotage yourself. Work your treats into your daily calorie intake, and work out so you can even eat more.

Good luck.

love4fitnesslove4food_wechange

Thanks everyone! I am still weighing as frequently as I did before, and though it could be sodium or whatever, I'm definitely seeing a small difference that's freaking me out. I'm still counting calories and everything, but you're totally right - it's not a free for all and that's sort of the mindset I'm stuck in. I love the idea of a goal of running a race or having other fitness goals that are measurable and not necessarily weight or diet based. Any other advice is great too! Thanks everyone!

I am going through the same thing. I started eating just a little UNDER maint. for the past 3 weeks and I have already gained back about two pounds. It really is intimidating.

2 pounds could be attributed to ANYTHING..including simply more food in your digestive tract. I wouldn't consider a 2 pound "gain" a failure at maintenance. Just keep your calories up and wait it out. You shouldn't gain much over those 2 pounds and you'll be much happier keeping your metabolism as high as possible by giving your body what it needs!

love4fitnesslove4food_wechange

I am 6lbs away and not going to lie- I AM SCARED OF MAINTENANCE MODE- I have focused so much on losing that when it comes to Maintaining- it seems harder then losing! Suggestions welcome :flowerforyou:

1. have a weight range. people fluctuate on a day to day basis and it will make you crazy.

2. expect a 1-3 pound gain from extra food in your stomach/digestive tract

3. plan for treats/eating out/ holidays /celebrations --it will always help to pre-plan whether you follow it exactly or not

4. do not skimp on exercise once you're at goal

5. monitor your weight and adjust as soon as you're out of your weight window--small ups and downs are normal but the key word is "ups and downs" ...if you're seeing only UPS then you need to do something.

6. switch it up--eat new foods, do new workouts, stay focused and excited about maintaining your new body!

PoochPottery

First--congrats on the loss! Second--what a great, great topic. Third--do you have other goals? Maybe you can work toward something else--like running a race? Or a certain toning goal, like 5 pull ups? Those things will help you keep on track. Good luck!

This AND...
For me maintaining my weight is something that never comes to an end! Even though you may be in maintenance you never let down your guard. I am always logging what I eat. Your diet is like your bank account. You only get so much each day to spend.

therealangd

I haven't gone through this myself, but I've actually watched people I care about go through this.

I think it's ok to go wild and crazy the first week of maintenance. Celebrate. Get it out of your system.

But now it's time to get serious again. Maintenance is a whole other ball game. It's a whole other mind set. And it's just like starting from day one. All over again. You have a new set of circumstances that you have to get used to and adapt to.

That being said. I would expect a small gain once maintenance starts. But I would also think that it would go away again shortly once your body gets used to the new calorie level.

Just my thoughts.

Gwenski

A question: Theoretically, and I'm a looooong way from maintenance... since this is a lifestyle change and all... when you are on maintenance shouldn't you just set your calories to your BMR and then eat any exercise calories?
You can continue logging here.. it's just simply that you'd set your goal as 0 pounds per week, correct?

ninerbuff

Hey guys...so you know that story of someone who loses weight and focuses so well and suddenly they balloon up again?

I fear this story is ALMOST mine...I'm in to maintenance by just over a week and feeling like I've lost so much strength in willpower as to what I put in my mouth. Without the goal of seeing a number on a scale, I find it so difficult to make good choices. Example: I ate an entire pizza today. Not at once, but still. I know that's a bad choice, but I feel that I've lost my motivation and I'm afraid if I stay on this path I will balloon back up again.

Thereby, does anyone have any suggestions to maintenance? I'm trying to log and it's affirming my beliefs that I'm doing a lot of things wrong. Advice is so welcome; I can handle the harsh truth. Thanks!

Harsh truth: maintenance is usually a failure for many because they RESTRICTED or ABSTAINED from foods they tend to enjoy.
So is pizza something you gave up while trying to lose weight?



A.C.E. Certified Personal Trainer
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Been in fitness for 28+ years and have studied kinesiology and nutrition

maddymama

I've been maintaining since August 2011.... I let myself have a ten pound range, 5 lbs under maintenance to 5 lbs over maintenance weight.... which helps. I was under most of last fall when I was running alot, but have been closer to maintenance over the holidays and since I hurt my foot a few weeks ago.

I try to focus on exercise and running and what I can control versus a number on the scale which I can't really control. I can control working out for over 30 minutes a day 6 days a week. I can control what I eat, how much I sleep, etc. That is what I am choosing to focus on.

kitkat4141

You have have to reset your goals to 0 pounds and MFP will give you a new base calorie allotment.

I have maintained for eleven months. I kept losing the first two weeks in maintenance while trying to tweak my calories. (I didn't know about MFP until December, 2011 and it has taken all the guess work out of the equation!) I have a five pound range that I am comfortable with 125-130. Once I go over my "scream" weight (130) I go back to the losing weight mode of 1200 calories plus my exercise calories. I weigh myself several times a week just to see where the trajectory is headed. And I continue to exercise for good health.

I find it's difficult to stay motivated so I set physical strength and body composition goals. For one year I have been working towards doing one unassisted chin-up. I'm only half way there but I keep trying! LOL The past few months I've been working on reducing my body fat percentage. There are all kinds of things you can aspire to once you reach goal. The key is to keep aspiring.

sweetnlow30

I am not sure if I have any advice for you. There are some great tips here already. I lost 100 pounds then I tried to maintain for a year through intuitive eating, basically not logging calories but trying to watch my intake. I gained back 20 pounds over a year so I am here trying to lose that weight again. I did feel myself slipping like you describe. It was that constant internal dialog that made it so hard. I would tell myself that it was alright to have a treat just one time because I knew how to lose weight and I could just start my diet again if I gained anything.
A year later, I am finally getting back on track. I am scared of my ability to maintain this time once I hit my goal again. I know it is a life long struggle for some of us, especially those who have been overweight our whole lives, like myself. I just wanted to say that I do understand and I will be watching this thread for some help as well. :flowerforyou:

keiraev

Having a range is a good idea in maintenance- mine is 117 to 122 so 5lb.. Over Xmas I was towards the higher end but now I'm back in the middle.

I gained 1.5 lb the first week I maintained and freaked out- then over the following few weeks I lost 4lb! Your body takes a while to adjust. Also what MFP suggests might not be the case. I still lose weight on 1600 like it suggests and maintain on 1700/1800 plus exercise cals.

It also really helps to have new goals- ive cut down on all the huge amounts of cardio i used to do when losing weight in favour of a lifting programme so I can improve my overall physique without losing any more weight as such.