Harder to maintain than lose?? WTF

Lennonluv2 · July 2013

I wonder if that's just a phrase that goes around and people keep saying it....but WHY?

It's been making me think lately. (Note to self: Cut out all this over thinking crapola) Anyway...

I feel like maintenance is going to be just fine....I think exercise is probably super important at this stage but I don't think it will be harder.... I'm a lifetime logger that's for sure. And I really love working out so...

It seems like what I'm doing is sustainable and just for the record I don't eat clean, I eat healthy enough though. I had pizza last night. Yumm.

Any thoughts? Especially from people on maintenance?

susannamarie · July 2013

Maintenance is harder when you say 'Oh I'm there I don't need to track anymore.'

Lennonluv2 · July 2013

Maintenance is harder when you say 'Oh I'm there I don't need to track anymore.'

Right, a cocky attitude. I hear what you're saying.

cmriverside · July 2013

I thought it was really easy to lose weight - especially where you are - lots of weight to lose, and it comes off easily.

Come back and revisit this topic when you are down to 10-15 pounds to lose or approaching Maintenance. That's when it gets real.

Lennonluv2 · July 2013

I thought it was really easy to lose weight - especially where you are - lots of weight to lose, and it comes off easily.

Come back and revisit this topic when you are down to 10-15 pounds to lose or approaching Maintenance. That's when it gets real.

It hasn't been coming off easily I've worked my butt off, actually.

bluecrayonz · July 2013

losing weight....alot....or a few pounds....or maintaining...its all hard. They all pose their individual challenges and none of them should be undermined.

MrGonzo05 · July 2013

Maintenance is easier than losing weight because you can eat more. But it's a matter of whether you were on a "diet" or whether you changed your life.

Velum_cado · July 2013

I think it's going to be hard for me. I'm not really looking forward to it.

I know how to eat to lose weight and god knows I know how to eat to gain it. Where I've failed in the past is maintaining. Also, maintenance is going to last a hell of a lot longer than the couple years it's taken me to lose weight.

cmriverside · July 2013

I thought it was really easy to lose weight - especially where you are - lots of weight to lose, and it comes off easily.

Come back and revisit this topic when you are down to 10-15 pounds to lose or approaching Maintenance. That's when it gets real.

It hasn't been coming off easily I've worked my butt off, actually.

I'm sure you have. I've been at Maintenance for over five years, and I lost about 60 pounds, total.

The beginning was easy. Seriously, in hindsight it was. I could eat badly now and then, workout sporadically, and still lost weight. What I'm saying is that it gets exponentially more difficult to lose as you approach your goal weight. You get less calories to eat, you have to be much more selective of your foods, you really have to exercise seriously. It is very difficult to lose those last 10-15 pounds, and it is difficult to keep them off - both physically and psychologically.

Lennonluv2 · July 2013

But it's a matter of whether you were on a "diet" or whether you changed your life.
[/quote]

Great point, Thanks for that.

cmriverside · July 2013

Also, I looked at the last week of your Food Diary, and you are under-eating. That is going to catch up to you , and not in a good way. This site is designed with a calorie deficit figured into your Goal. Your Goal is just that. Eat that amount. Not 400 calories less than that amount on most days, like you have been doing. When you exercise enter the exercise here, and use those calories too.

Lennonluv2 · July 2013

I thought it was really easy to lose weight - especially where you are - lots of weight to lose, and it comes off easily.

Come back and revisit this topic when you are down to 10-15 pounds to lose or approaching Maintenance. That's when it gets real.

It hasn't been coming off easily I've worked my butt off, actually.

I'm sure you have. I've been at Maintenance for over five years, and I lost about 60 pounds, total.

The beginning was easy. Seriously, in hindsight it was. I could eat badly now and then, workout sporadically, and still lost weight. What I'm saying is that it gets exponentially more difficult to lose as you approach your goal weight. You get less calories to eat, you have to be much more selective of your foods, you really have to exercise seriously. It is very difficult to lose those last 10-15 pounds, and it is difficult to keep them off - both physically and psychologically.

I have heard that it gets hard when you get close to goal, plateaus and such.

cwolfman13 · July 2013

I find maintenance to be rather easy...I eat the same way, just more calories...and I train like a mo-fo. Exercise is extremely important at maintenance IMHO. Where most people struggle at maintenance is they stop exercising and they start eating like **** again.

sijomial · July 2013

I find it much easier to maintain!
500 extra calories a day makes such a difference in food choices and portions - it makes you wonder how you put the weight on in the first place.

Finding your maintenance calories takes a bit of time and effort but once you do you have the confidence of knowing exactly what you need to do if you gain a few pounds or if you decide to reset your goal a little bit lower as I've just done. In other words I feel I'm in control of my weight.

What I don't have the confidence to do is to stop logging. I've been overweight for most of my (long!!) adult life and so if logging is the price to be paid for being healthier then that's OK by me.

cmriverside · July 2013

.

Lennonluv2 · July 2013

Also, I looked at the last week of your Food Diary, and you are under-eating. That is going to catch up to you , and not in a good way. This site is designed with a calorie deficit figured into your Goal. Your Goal is just that. Eat that amount. Not 400 calories less than that amount on most days, like you have been doing. When you exercise enter the exercise here, and use those calories too.

I figured I was eating enough since my weight loss has been consistent. I only eat some of my exercise calories back if I'm hungry. i feel like if it ain't broke why fix it??

VeinsAndBones · July 2013

Really? I'm having a hard time maintaining, currently trying to gain

LaurenAOK · July 2013

Maintenence is harder because you're not as motivated. Or at least, most people aren't.

Losing weight is awesome. People are noticing, you're getting compliments, you're fitting into your old dresses, you're buying smaller sizes at the store. There's always something to work towards - "I hope I can lose 5 more pounds by Halloween so I can rock this costume" or "If I reach my goal weight by this summer I'll buy a new bikini!" It's all very exciting, and it feels like there's an end in sight. Only 50 pounds to go. Only 20 more pounds. Only 5 pounds left and then I'm there.

Then you get to maintenance. And it's not fun or exciting. The compliments have stopped, you've been wearing the same size clothes for a while. You feel kind of like, "Well, I did it. Now what?" You can always change up your exercise routine and aim for new personal goals, but it's not quite as motivating as weight loss. For a lot of people this leads to slacking off over time. "Well, I can have some extra ice cream tonight, it's not like I'm trying to lose weight any more" or "Well I'm happy with my body now, it's fine if I skip the gym this week, I'm really tired." Then suddenly you've gained back half the weight.

At least, that's what keeps happening to me :blushing: And many others, I've read. It's a learning process. I'm not logging any more and I'm doing great at keeping the unwanted pounds off this time around. But it took a couple of times!

3dogsrunning · July 2013

My first time, I dropped a bunch of weight with tons of exercise and crazy low net calories. I looked fabulous. I didn't suffer. Then I tried to maintain. I didn't gain it all back but I did struggle for a long time.
I think that is why a lot of people struggle at maintenance (not everyone) - I see tons of people doing the same thing. I've been there. Yeah, you lose weight but its not easy to maintain. That is why I am now very vocal about modest calorie deficits and workouts that you can continue to do.

Chainbreaker · July 2013

'Maintenance' is a myth. The very concept defies the natural laws that govern the universe.

It is simply itme to set a new or different goal. The rest will take care of itself.

Lennonluv2 · July 2013

'Maintenance' is a myth. The very concept defies the natural laws that govern the universe.

It is simply itme to set a new or different goal. The rest will take care of itself.

Wow, I love this. Sounds like a plan.

mustgetmuscles1 · July 2013

Here is some reading on the subject if you like.

http://ajpregu.physiology.org/content/301/3/R581.full.pdf+html

kw85296 · July 2013

There are alot of things that are different between maintenance and weight loss even if you are looking at it as a lifestyle change. If you are a goal oriented person, your goal for losing weight can be a everchanging goal with an end in sight. You may have mini goals set for yourself with rewards or just the satisfaction as a reward. When you are on maintenance it is a lifetime goal with no real end in sight. You have the satisfaction of staying the same, but you are probably not going to be rewarding yourself every few months or even every year for maintaining. Then there is the constant adjustments that need to be made for changes in your everyday routine and aging, etc. Don't get me wrong, I am on maintenance and I am thrilled to be here, but hopefully, I will still be as thrilled to be here 5 years from now.

LorinaLynn · July 2013

Maintenance is absolutely no easier than losing.

It's not physically harder. There's a little bit more calories to play with. Not a heck of a lot more. If you've gradually gone from losing to maintenance, it's probably only about 200 calories more. But you still need to track your food intake and keep up the same level of exercise you were doing before. It's not something that ends.

It can be emotionally harder. Keeping motivated is harder. Losing weight and seeing changes is rewarding, and that reward makes you want to continue. It makes logging and exercising seem worth while. Applying that same amount of effort to stay the same isn't quite as thrilling.

Plus, people congratulate you on weight loss, and that's nice to hear. No one ever says, "Hey! Great job being the same size you were six months ago!" :laugh:

3dogsrunning · July 2013

Maintenance is absolutely no different from losing.

It's not physically harder. There's a little bit more calories to play with. Not a heck of a lot more. If you've gradually gone from losing to maintenance, it's probably only about 200 calories more. But you still need to track your food intake and keep up the same level of exercise you were doing before. It's not something that ends.

Sort of the point I was making. It shouldn't be harder, if you are doing it the realistic way. Many of us didn't/aren't. If you are doing two hour long sessions of exercise a day to lose weight - can you keep that up after goal?

It can be emotionally harder. Keeping motivated is harder. Losing weight and seeing changes is rewarding, and that reward makes you want to continue. It makes logging and exercising seem worth while. Applying that same amount of effort to stay the same isn't quite as thrilling.

Plus, people congratulate you on weight loss, and that's nice to hear. No one ever says, "Hey! Great job being the same size you were six months ago!" :laugh:

Lol.

ILiftHeavyAcrylics · July 2013

Maintenance comes with its own challenges. At first it was tough because seeing the scale move was motivating, so once it stopped moving it was a little discouraging. So I started making fitness related goals instead and that helps a lot.

I've just gone back to a deficit because I'm planning to bulk this winter and I want to get down to 18% body fat first, and it's proving very difficult to give up the extra calories I had gotten used to eating.

litatura · July 2013

I wouldn't say that it's harder, but it's definitely suckier. I'm still doing the exact same thing as I was to lose weight, but I don't have the excitement of seeing the scale move downward or clothes becoming too big anymore. It's kind of like being on a long-term plateau. :laugh:

kiykiy79 · July 2013

Maintenance in the beginning was hard for me because I continued to lose weight after I had declared I reached my ugw... It took nearly 2 months for me to become mentally ready for maintenance where I was comfortable eating at TDEE and not feel like I was going to gain back all the weight.

Also, I think the word maintenance is relative... Does it mean maintain a certain weight, activity level, etc? After some self reflection I had to find my definition for maintenance which was a mix of weight range and activity level.

Last, MFP becomes very different when you are not losing weight... No longer are you posting a loss and getting all that cheerleading and encouragement from your pals... So you need to be ready to find your motivation from inside and other means such as success threads, groups, other social media, etc... I have learned that although the weight is off the journey continues because goals don't have to be just around weight loss...

SJVZEE · July 2013

I wonder if that's just a phrase that goes around and people keep saying it....but WHY?

It's been making me think lately. (Note to self: Cut out all this over thinking crapola) Anyway...

I feel like maintenance is going to be just fine....I think exercise is probably super important at this stage but I don't think it will be harder.... I'm a lifetime logger that's for sure. And I really love working out so...

It seems like what I'm doing is sustainable and just for the record I don't eat clean, I eat healthy enough though. I had pizza last night. Yumm.

Any thoughts? Especially from people on maintenance?

I had the same exact attitude as you have as I was losing weight. Fast forward to now, as I've been in maintenance for around 5 months, and I've definitely been smacked upside the head by a reality check.

1. There's no more seeing lower numbers on the scale. No more compliments. No more buying smaller sized clothes. All of these are 'highs' you get while losing weight. Your big motivations to keep at it disappears. I didn't realize how important these were, until they disappeared.

2. Losing weight gives you a goal to work towards. I remember the morning I hit my goal weight and it was incredibly anti-climatic. I was like 'this is it?' The world did not stop to give me applause, I did not suddenly look like a model. My husband just grunted when I told him. I felt let down and a bit blue to be done losing-it had been such a big part of my life for 6 months and bam, done.

3. It's VERY easy to get lazy. You begin by telling yourself you can just 'eyeball' servings sizes. Portions begin to get bigger. Extra calories start to slip in. You start creeping up to the high end of your maintenance range, but figure that you've 'earned' the right to relax a bit. But....

There's a 95% statistical failure rate with long term weight loss success (keeping the weight off, within a small percentage, for more than five years). That number is staggering! And that's regardless of what diet plan you follow.
ONLY 5% OF US HERE will have long term success with the battle over our weight. That's very sobering to think about.

Weight loss is a fairly short period of time (usually less than two years for most of us). Maintenance is 20, 30, 40+ years. That's the hard part-finding the right mindset to get you through the rough spots you're going to run into over the course of many, many years.

A great book to read is Rethinking Thin, by Gina Kolata. It's about the history of the dieting industry and also looks at studies that have been done/are being done about obesity, dieting, weight loss and the reality of maintenance. It was a good wake up call for me, who though maintenance was going to be easy (and now that I'm in it, I totally get it now).

Lennonluv2 · July 2013

I wonder if that's just a phrase that goes around and people keep saying it....but WHY?

It's been making me think lately. (Note to self: Cut out all this over thinking crapola) Anyway...

I feel like maintenance is going to be just fine....I think exercise is probably super important at this stage but I don't think it will be harder.... I'm a lifetime logger that's for sure. And I really love working out so...

It seems like what I'm doing is sustainable and just for the record I don't eat clean, I eat healthy enough though. I had pizza last night. Yumm.

Any thoughts? Especially from people on maintenance?

I had the same exact attitude as you have as I was losing weight. Fast forward to now, as I've been in maintenance for around 5 months, and I've definitely been smacked upside the head by a reality check.

1. There's no more seeing lower numbers on the scale. No more compliments. No more buying smaller sized clothes. All of these are 'highs' you get while losing weight. Your big motivations to keep at it disappears. I didn't realize how important these were, until they disappeared.

2. Losing weight gives you a goal to work towards. I remember the morning I hit my goal weight and it was incredibly anti-climatic. I was like 'this is it?' The world did not stop to give me applause, I did not suddenly look like a model. My husband just grunted when I told him. I felt let down and a bit blue to be done losing-it had been such a big part of my life for 6 months and bam, done.

3. It's VERY easy to get lazy. You begin by telling yourself you can just 'eyeball' servings sizes. Portions begin to get bigger. Extra calories start to slip in. You start creeping up to the high end of your maintenance range, but figure that you've 'earned' the right to relax a bit. But....

There's a 95% statistical failure rate with long term weight loss success (keeping the weight off, within a small percentage, for more than five years). That number is staggering! And that's regardless of what diet plan you follow.
ONLY 5% OF US HERE will have long term success with the battle over our weight. That's very sobering to think about.

Weight loss is a fairly short period of time (usually less than two years for most of us). Maintenance is 20, 30, 40+ years. That's the hard part-finding the right mindset to get you through the rough spots you're going to run into over the course of many, many years.

A great book to read is Rethinking Thin, by Gina Kolata. It's about the history of the dieting industry and also looks at studies that have been done/are being done about obesity, dieting, weight loss and the reality of maintenance. It was a good wake up call for me, who though maintenance was going to be easy (and now that I'm in it, I totally get it now).

You make a lot of good points, this entire thread gives me more to think about. I am only a third of the way there but it was good to hear about maintenance from those of you who are living it. I guess I will see when I get there.

JesterMFP · July 2013

I'm probably repeating what others have said here, but this is my take on it. I find maintenance quite a bit harder than losing. You're basically doing the same things, but you no longer have the feedback system that comes along with weight loss - seeing the scale change, measurements change, clothes fitting better, looking better in the mirror, other people commenting on your loss... Regardless of your reasons for wanting to lose the weight, all of that stuff keeps you motivated to keep going. You're constantly being rewarded for your efforts.

When you're maintaining, you get on the scales and see the same numbers. You're no longer thinking of how you will look better or planning what you will wear when you lose a bit more, or looking forward to seeing better results when you see the doctor or whatever. People get used to how you look. You're just trying to stay the same. You're still rewarded for your efforts in that you are the weight you want to be, but psychologically, it's just not the same of having that positive feedback you get when losing.

When you're losing, there's a specific end in sight. You don't have that when you're maintaining. For a lot of people, reaching their goal weight is the prize, and one that's worth working hard for. A lot of people don't really think about what happens next, and I think a lot genuinely don't realise that they will still have to work hard to keep it off.

What helps is enjoying the food you're eating, and the exercise you're doing. That goes a long way towards not wanting to stop what you're doing. Setting new goals also helps, so you always have something to aim for.

Harder to maintain than lose?? WTF

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