for those who are at their goal weight

I've got less than two pounds to go until I reach my goal of 140. However, I'm considering lowering my goal to 130. You are welcome to peruse my diary - it's open. You are also welcome to friend me.

I eat pretty much the same things I ate all along. I don't think there is a magic subset of foods that help you to lose or maintain. I still do not trust myself on portion sizes or on knowing when I am truly hungry or full. I don't think anything inside you really changes when you reach goal weight. If you overate before, you are likely to do it again. I am working on listning to the signals of true hunger but in the mean time (for however long it takes) I will still track calories, just like I did while I was losing. The only difference for me is I get more calories. Kind of depressing, I know, but that's my experience anyway.

As far as how many calories you need, that is different for everyone depending on age/height/weight/activity and goals.

ETA: if I could offer one piece of advice from my experience, losing the weight slowly and not depriving yourself (too much) is the way to go. A moderate deficit of 250-500 cals per day as you approach your goal is sustainable and allows a seamless transition into maintenance. Not sure if that is the kind of thing you are looking for but hope it helps!

I am 5'2" and 130lb, and am at my goal weight. Since the beginning I cut down on a lot of cookies, candies, cakes, etc. My main goal has always been to control portion sizes, and not completely cut out foods, because, inevitably, the foods you want to cut out are your favorites (cookies!). I don't eat at a lot of fast-food places anymore, basically the occasional Subway or Chick-Fil-A. And while I look at my daily calories, I use that more as a guide. I focus more on my weekly calories. If I go over one day, I don't beat myself up too much. I just resolve to do better the next day, and maybe put in a little extra exercise. Good luck on losing those last few pounds, I know they are always the hardest.

I eat portion sizes that are pretty much standard, but have added things like sliced avocados, apples and bananas to my meals ( not all at the same meal). I still track all my calories.. will continue as long as I live probably.

I am a fan of the 50-100 calorie addition - I rotate a dark chocolate square, almonds and dried gogi berries.. it helps round out the calories when I don't eat enough.

I try to eat low fat protein, greek yogurt and non starchy vegetables as my mainstay. My big vice is coffee with fat free half and half.

Because the low fat protein takes away hunger pangs, and with the Houston Sweltering Summer rendering me slightly nauseated, I find it really hard to get all my calories in. So I am just shooting not go below the bottom of my healthy range till the weather cools.

Lots of great ideas here! It seems those who are at or close to their goal have lots in common, basically, to eat a good variety of healthy foods, eat enough, to enjoy an occasional treat, and balance the wiser food choices with exercise!

I'm 5'4", started at 220 pounds and am in my goal weight range (125-130) now. My diary is open so you're welcome to look through for ideas.

I'm 5'8 and 140lbs. I've lost 100lbs and have maintained this for 6 months.

I'm a vegetarian and try to eat wholefoods/clean diet as much as possible. I do allow myself to have occasional treats. This stops me binge eating. I aim for at least 100g of protein. I don't pay much attention to my other macros. I workout 5 times a week. Mainly strength training and yoga.

Feel free to add me. My diary is open to my friends (although this weekend I'm taking a break from clean eating!)

I've been at goal weight for nearly three years. While in losing mode, I ate low fat 'diety' foods. Once I reached my goal weight I was 'skinny fat' - blah! I started lifting weights and eating full fat, natural carb, high protein foods. I increased my calorie intake from 1300 to 2000 since I was building muscle and getting more fit. I needed to fuel my body! More muscle = MORE FOOD! yay!

Doing that caused my body fat to reduce and my clothes smaller - ALL within staying the same weight.

I dont log exercise, though I lift 3x week and run 6 miles. I must maintain at least 1600 calories and limit to 2300 daily to stay where I'm at.

My macro is set at 40% carb, 30% fat, 30% protein. I'm 5'8 and 145lbs

Feel free to add me, my diary is open for view

bump

I've been at my goal weight (130) for a year. My maintenance is supposed to be around 1800, but I routinely eat at 2000 or just over. I lost my weight with around a 100 calorie deficit. Typical day:

Breakfast: 2 eggs & whole wheat toast, coffee with 2% milk and sugar (I have this almost every day), maybe a tomato or 1/2 cup greek yogurt on the side

Lunch: 50 grams salmon & light cream cheese on whole wheat bread with a big spinach salad (maybe 3 cups), with olive oil & balsamic vinegar. Or like a 6 oz steak and that salad, maybe a piece of whole wheat bread. Or a chicken souvlaki on a whole wheat pita with lots of tomatoes.

Dinner: 1 cup pasta, 1/2 cup tomato sauce with 1/2 cup of some kind of meat & 1/2 cup veg (like ham & mushroom, chicken & asparagus, shrimp & spinach). If my gut's up for it, I might have another salad as well.

Evening snack: natural PBJ on 1 piece of bread & 1/2 cup milk, or 3/4 cup oatmeal, or 2/3 cup cereal & milk.

I don't have a big sweet tooth, but might have a square or two of chocolate now and then, or some nuts.

I like lentils, so have them in salads or soups sometimes. If I'm lazy I'll get 'lean' versions of breaded chicken or fish (baked, never fried), or pizza (one walk-in slice). That's maybe a couple of times a week.

'Bad' stuff: I might have a couple of drinks on a Friday or Saturday. Every now and then (not usually more than 3 x a month) I'll get something like McDonald's. I just get the crappy thing I wanted instead of their wraps or whatever.

I'd say I follow guidelines about 70-80% of the time. If I've gone over my calories by really a lot for several days running, I adjust my intake moderately (like maybe 50 cals less) and add a bit more activity over the next days. I don't beat myself up about it.

This sort of eating is sustainable for me. I never feel deprived.

I was 175ish in November 2011 and am now 136- almost to my goal of 130. The beginning was the hardest part. I had to re-learn to eat and my relationship with food. When I started, I'd exercise multiple times a week doing mainly cardio for around 30 minutes, and then sometimes strength training. I eat when I'm hungry and I stop eating once I feel satisfied, not overly stuffed. Three months ago, I started serving tables at a restaurant. I am constantly walking, and sometimes even jogging lol, for 20 hours out of the week. I really think the key is to get moving. I don't eat the best foods all the time (because Ramen is worth eating for 4 years in turn for my college degree), but I don't beat myself up over it. I've still managed to maintain my weight at times of "plateau's" and also lose it, slowly but surely. All in all, I think it just boils down to changing your lifestyle a bit. Also, I've learned that you are in control of the food, the food is not in control of you. Best of luck!

I also forgot to add that I cut WAY back on alcohol and soda while starting MFP. Now, I'll have a beer and here and there, and a soda once in a blue moon. I think that was another huge factor that helped me lose all this weight.