tips for not regaining weight loss long term

Wolfe1759

My experience will be much like others' here - - I regained the weight because I went back to my old habits.

When I first lost weight I worked out 6 days a week, but hated every second of it because my cardio was all stuff I disliked - - the recumbent bike and a ski machine. I starved myself during the week and binged on the weekends after my weigh in. I drank little water, and ate very unhealthy foods most of the time. Sure, I lost an immense amount of weight, but how I did it was completely unsustainable. I also did nothing to address the lifestyle habits that got me in that position in the first place.

This time around I am not on a diet, I am addressing my lifestyle. My new lifestyle includes activities like walking to and from the office, and daily exercise, and eating regular balanced meals. I am eating far more calories than I ever did the first time around, so I do not feel deprived like last time. Overall, the weight is coming off nice and steadily, and my new habits are keeping me in a very healthy place. I am not yet at my goal, so I have not yet discovered the challenges of maintenance, but the habits I am setting up now are long term ones that hopefully should set me up for success this time.

bcattoes

I believe it really is developing new habits. Finding a diet that satisfies you while controling your weight. Finding exercises that you enjoy. Finding a good balance between what you know you need to do and what you want to do. At least that's what has worked for me.

ryry_

3 personal reasons for me.

1. Doing something so extreme it is not sustainable so you kind of go crazy in the opposite direction.
2. You don't have a plan for maintenance so you gradually slip back into old habits and slowly fade away from your goal
3. Some personal crisis that effects you mentally and you slip out of your old habits turn to food or alcohol for comfort and start going backwards.

lawandfitness

I see it like a house - if I want my house to look neat and clean I need to tidy it up and clean it once a week. When I don't it starts looking like a mess, and I don't like that.

If I want to be in my best health I need to balance out my eating - eat healthy, and include physical activity daily. When I slip and catch it, straighten it out and get it back on track. It is ok to have a doughnut once in a while. You have to find what works for you. It might be knowing that on Saturdays you allow yourself food that you don't eat during the week. The great thing is that God gives us new start with every morning, and so does MFP :happy:

This is one of the best comments I have read since being on MFP.

PrincessNikkiBoo

Save for later

KimP202

thank you for your wisdom

debrajdavid

I agree. You have to change your lifestyle and incorporate all food groups into your diet, in moderation. Don't deprive yourself of food you like, that just spells disaster, at least for me. I have lost 30.5 pounds - 2.5 pounds away from my goal and pray I never, ever go back to my old eating habits. With God's help and guidance, I have changed how I prepare foods, what I eat, how much I eat, etc. I pray I NEVER return!!

debrajdavid

Amen! I totally agree!!

debrajdavid

QUOTE:

I see it like a house - if I want my house to look neat and clean I need to tidy it up and clean it once a week. When I don't it starts looking like a mess, and I don't like that.

If I want to be in my best health I need to balance out my eating - eat healthy, and include physical activity daily. When I slip and catch it, straighten it out and get it back on track. It is ok to have a doughnut once in a while. You have to find what works for you. It might be knowing that on Saturdays you allow yourself food that you don't eat during the week. The great thing is that God gives us new start with every morning, and so does MFP



This is one of the best comments I have read since being on MFP.

1ahayward

There's actual research that suggests that the body "fights back" after weight loss. Certainly extreme dieting slows metabolism, but even for folks who lose weight slowly and without too much deprivation, the body remains "attracted" to that higher set point and will send hunger cues. Check out HBO's series "Weight of a Nation" for more info on this.

Add to that the fact that all new habits get old after awhile, e.g. I used to log everything I put in my mouth religiously, but now it's so routine that I get sloppy about it - still do it, just not as rigorously accurate.

I lost 55 pounds a couple of years ago and am serious about keeping it off. I've had the increased hunger cues, etc., and my weight has fluctuated - 5 up, 7 down, etc. The best news I've heard in awhile is that if you up your protein intake, you can actually eat more calories per day than if you stick to a high carb/reduced fat plan and still maintain weight loss. With that in mind, I now intentionally eat more eggs, reduced fat cheese, chicken, salmon, beans, and lean beef. It does help keep me feeling full.

Finally, daily exercise really does matter - keeping that metabolism high is crucial. That's another challenge since life gets busy or I get sick, bored, etc.

I'm convinced that, for most of us, not regaining weight is actually more challenging than the initial weight loss. Good luck, everyone!

MinnieInMaine

I think mostly it boils down to one main reason: impatience. Everyone's in such a damn rush to lose the weight they cut out foods they love and work themselves to death in the gym and this causes burn-out and exhaustion and they're not losing weight because their body is stressed and undernourished and fatigued so they just give up. Or even if they try to keep it simple by tracking their food but don't want to take the time to think about what their eating or plan their meals and they go over so much that they just give up.

Two sub factors of this are
1) no one takes the time to think about why they want to lose the weight - and I don't mean "for my wedding" or "to get skinny" but a REAL reason like "to lower my cholesterol" or "to defy my family history of heart disease and diabetes" or "to be around for my husband and kids" etc
2) no one things about making long term changes - even if they quote that "it's a lifestyle change, not a diet", most people don't really know what that means. When you give up carbs, can you really do that forever? Maybe but it's going to be tough and you have to be mentally prepared for every hurdle. That may sound dramatic and extreme but trust me, I've been there.

Anyway, that's my take on it.

Joely_mole

To avoid falling back to old habits and what i have found to work for me are:

Be true to yourself - No point lying about things, this could be food you have eaten, weight you have lost. At the end of the day it's only you you're lying to.

Cheat days - These certainly work for me. I have one every/couple weeks and eat what ever i fancy but without going overboard. If i haven't had a cheat day for a long period then i eat anything and still feel good.

Eat as healthy and clean throughout the week - If you do this, it makes you feel much better about yourself on days you eat what you want because you've worked so hard throughout the week.

Weight loss takes time - You always get these people who want to shred as much weight as possible in the little as possible time with these diet plans. Make your own and slowly cut the calories, it will work much better than someone else, remember it's a marathon not a race.

Also to wrap this up, by eating healthy foods or less calorie dense foods you can afford to eat much more.

verptwerp

In my 20's I was skinny ....... gained weight in my 30's & 40's ......yo-yo dieted in my early 50's .......

Finally figured out that I must stay focused each & every day ....... make healthy choices at each meal ...... that portion control works wonders ...... and that "treats" are to be eaten thoughtfully.

I'm 61 now ...... down 45 pounds ...... am here to lose a little more, by eating well & going to the gym .....

And never surrendering to old habits :drinker:

WoWmamaErin

Over a year ago I went from 256 to around 190ish. Then I quit smoking this summer and gained it all back except 3 pounds. Now that I'm a non-smoker for the most part (1-2 smokes a month) I've re-dedicated myself to the weight loss and have lost about 9 pounds so far. I'm mad at myself because I know I used it as an excuse and I have a tendency to binge eat to begin with and this was like opening the flood gates. I'm also mad cause I let my exercise go and I've got so much lost ground to make up for. But the important part is that I'm back at it and the scale is moving in the right direction with counting cals and exercise.

Cupcake1015

this is great! thanks to all for the information!