Maintenance Survey

1. How long have you been maintaining?

Since January 2013

2. Did you adjust your initial goal?

Yes, I was originally shooting for 120 lbs, but continued to lose a bit after reaching it. My body seemed to want to stabilize at 115.

3. Did you begin the transition to maintenance before you actually hit your goal?

No.

4. Did you gradually increase your calories or bump up to maintenance level all at once?

Gradually increased.

5. How hard or easy has it been to meet your new daily calorie goals?

It was tough at first - after being in diet mode for so long, I wasn't sure what to change/add to bump up my calories. I didn't want to start eating unhealthy food again. I gradually worked it out.

6. What foods did you add back into your diet to help increase your caloric intake?

I added higher fat % yogurt and milk, higher calorie (but healthier content-wise) bread and cheese, and in some cases, it wasn't that I added a new food but rather just ate more of a healthy food I was already eating, like avocado.

7. Have you continued to log all of your food? If so, do you complete your diary each day?

Yes. I did go through a brief period where I stopped logging, but I found that I really missed using MFP as a day planner, if for nothing else, and I also found that I wasn't very good at tallying up the calories in my head throughout the day; much easier to just set it up on MFP and then make adjustments where necessary. Yes, I complete my diary, although I no longer publish it.

8. How often do you weigh yourself now and how often do you log your weight in MFP?

Weekly, just as I did while I was losing.

9. Do you have a "cushion" or "cap" for weight fluctuation that, when met, spurs you to cut or increase calories?

Yes, more than 2-3 lbs, if the gain remains consistent. It might seem small, but I'm determined not to gain ever again if I can help it.

10. How did your workout habits change at maintenance level?

I actually increased the time I devoted to fitness and took up some new types, such as weight lifting and interval training. Improved fitness became my new focus vs. weight loss.

11. What are your future goals for maintenance/fitness/health/etc?

Just to continue to eat healthy and within the calories that keep me at my desired weight as well as continuing to improve my fitness.

12. Any other tips, experiences, surprises or general comments regarding maintenance you'd like to share?

I was very stable from February until July, at which point my doctor reduced my thyroid medication. Since then, my weight has had a tendency to increase, and it's been a struggle to drop the couple of pounds I added. I'm eating less and exercising more and still having trouble with it. So if you have thyroid issues, just be aware that it's going to be tougher to maintain just as it may have been tougher to lose the weight.

1. How long have you been maintaining?

My goal is to increase lean mass so I only maintain for about two months before switching to a lean mass gain or fat mass reduction cycle.

2. Did you adjust your initial goal?

No. My goal has remained being 185 lbs at 8% body fat.

3. Did you begin the transition to maintenance before you actually hit your goal?

Yes.

4. Did you gradually increase your calories or bump up to maintenance level all at once?

My deficit at start is 300 calories with generally 8 to lose following a bulk. When I get to 5 lbs or less, I increase caloric intake by 100.

5. How hard or easy has it been to meet your new daily calorie goals? Easy since it was only 200 calories higher than my final deficit.

6. What foods did you add back into your diet to help increase your caloric intake?

I didn't remove any foods that I ate normally.

7. Have you continued to log all of your food? If so, do you complete your diary each day?

Yes.

8. How often do you weigh yourself now and how often do you log your weight in MFP?

Once every Sunday.

9. Do you have a "cushion" or "cap" for weight fluctuation that, when met, spurs you to cut or increase calories?

Not really since it doesn't increase much for it to be an issue.

10. How did your workout habits change at maintenance level?

I only do weight training during maintenance. I will, however, include 2 days of 10 minute cardio during cuts and bulks.

11. What are your future goals for maintenance/fitness/health/etc?

Reach 185 lbs at 8% body fat.

12. Any other tips, experiences, surprises or general comments regarding maintenance you'd like to share?

Plan how you will approach maintenance and what maintenance will be like before starting a fat loss intervention in terms of eating and exercise. Structure your plan to mirror perceived maintenance as much as possible to increase compliance, decrease stress and make the transition easier.

bump.. great post

1. How long have you been maintaining?
Since July 2011. I had a different user name here then.

2. Did you adjust your initial goal?
Yes. I gave myself a series of short-term goals and adjusted downwards 5kg a couple/few times

3. Did you begin the transition to maintenance before you actually hit your goal?
Short term goals achieved this. I re-set goals every couple of kg.

4. Did you gradually increase your calories or bump up to maintenance level all at once?
Gradual increase with re-set goals.

5. How hard or easy has it been to meet your new daily calorie goals?
Easy to meet, more of a challenge to stay under. I like to eat and drink.

6. What foods did you add back into your diet to help increase your caloric intake?
I have always eat and drank what I like. Moderation is key. No low-fat alternatives to full-fat full-flavour. Try to get my '5 a day' fruit and veggies.

7. Have you continued to log all of your food? If so, do you complete your diary each day?
I took about 6 months off. I started to steadily gain so started logging again, every meal, every day. And all exercise, strength and cardio.

8. How often do you weigh yourself now and how often do you log your weight in MFP?
Weekly on Mondays and log. Also take measurements monthly and log.

9. Do you have a "cushion" or "cap" for weight fluctuation that, when met, spurs you to cut or increase calories?
My maintenance range is currently 62-64kg. If I went over 65kg it would make me take serious steps. I'd quite like to cut to 59-60kg which was where I got a few years back.

10. How did your workout habits change at maintenance level?
I work out more routinely than before I started MFP. I worked harder at cardio while losing weight. I do more regular strength training than cardio lately.

11. What are your future goals for maintenance/fitness/health/etc?
Reach 20-22% body fat, drop a couple of kg and maintain there, achieve this by keeping better cardio routine.

12. Any other tips, experiences, surprises or general comments regarding maintenance you'd like to share?
Realise that goal weight isn't the end of the journey. Building core strength and cardio fitness is more fulfilling than denying food/drink. I reset my goals quite a lot still. Sometimes I prefer to cut calories, sometimes I prefer to exercise harder. I nearly always must keep my consumption in check though because, as I say, I like to eat and drink.

Also, what MFP calculates as my maintenance calories is way lower than I need. So whenever I tweak my daily goal, it's a custom entry.

The biggest advantage to logging has been monitoring my water intake. I was seriously dehydrated for most of my life I think.

1. How long have you been maintaining? Since June 2012
2. Did you adjust your initial goal? Yes, my maintenance weight is 11 pounds below my original gaol
3. Did you begin the transition to maintenance before you actually hit your goal? No. I eat on the same plan
4. Did you gradually increase your calories or bump up to maintenance level all at once? gradually , but have also adjusted down at times or changed my macros
5. How hard or easy has it been to meet your new daily calorie goals? Very
6. What foods did you add back into your diet to help increase your caloric intake? Same foods
7. Have you continued to log all of your food? If so, do you complete your diary each day? Logger for life, complete it every day
8. How often do you weigh yourself now and how often do you log your weight in MFP? weigh daily, will only log once a month
9. Do you have a "cushion" or "cap" for weight fluctuation that, when met, spurs you to cut or increase calories? more than 3 pounds, yes
10. How did your workout habits change at maintenance level? Yes, more Barre 3 and upping my nike fuel band goal at regular intervals
11. What are your future goals for maintenance/fitness/health/etc? Be able to take the adult ballet class for beginners at Houston Ballet
12. Any other tips, experiences, surprises or general comments regarding maintenance you'd like to share? When you are losing weight, pick a plan you can be on for life.

1. How long have you been maintaining?
This is my third significant weight loss (1st- as a teen; 2nd- after baby #1; 3rd- after baby #2). I'll use the current one to answer the questions. I've been maintaining about 1-2 years. I lost all of the "baby weight" plus a couple of lbs when baby #2 turned 1.

2. Did you adjust your initial goal?
Yes, my initial goal was 139.9 (so I could say I weighed in the 130s). I actually hit this goal when my daughter turned 1 through cutting back from pregnancy/bfing cals and light cardio. When she turned 1, I joined a gym. When I joined the gym, I adjusted my goal to 129.9 (so I could say I weighed in the 120s- I'm 5'2 and 33 if that matters). I've also started to adjust the focus of my goal from weight to strength as I have added strength training.

3. Did you begin the transition to maintenance before you actually hit your goal?
Not really, I just noticed that I hit my weight goal one day.

4. Did you gradually increase your calories or bump up to maintenance level all at once?
I still use my "goal" cals as my "goal" cals for the day, but I don't freak out if I eat more. I just know I have to eat somewhere between 1500-2000 cals/daily. If I don't plan to exercise that day, I try to stick to the low end of that range; and if I exercise, I know I can eat at the higher range.

5. How hard or easy has it been to meet your new daily calorie goals?
Harder on n0n-exercise days to stay at the low end; easy on exercise to eat at the high range.

6. What foods did you add back into your diet to help increase your caloric intake?
I added desserts back in...a small amount of chocolate every couple of days. As for some of the other crap I cut out (soda, mayo, etc.), I haven't added those back on a regular basis. I cut out soda YEARS ago...back when I initially lost weight as a teen. No nutritional value in soda. Even chocolate has health benefits. I also don't drink diet soda. I think it tastes like battery acid...yuck.

7. Have you continued to log all of your food? If so, do you complete your diary each day?
I don't log food. I keep a running tally of cals in my head. This is a strategy that I learned YEARS ago also, so it comes second nature to me.

8. How often do you weigh yourself now and how often do you log your weight in MFP?
I do an "official" weigh-in at the beginning of the month and write it down or log into MFP. Then, I weigh myself usually at the beginning of each week, but don't track those little weigh-ins.

9. Do you have a "cushion" or "cap" for weight fluctuation that, when met, spurs you to cut or increase calories?
Kind of...if I hit 135 (I'm at about 128 right now). I would probably start to cut back on cals.

10. How did your workout habits change at maintenance level?
Not really. I have changed my routine, b/c I wanted to add strength-training to my cardio. I still work out about 5 days a week, I have just changed what I do.

11. What are your future goals for maintenance/fitness/health/etc?
I don't really have any future goals per say. Right now, I have been focused on fitness goals. Weekly, I try to increase the weight I am lifting based on what areas I feel I have been slacking in.

12. Any other tips, experiences, surprises or general comments regarding maintenance you'd like to share?
Track cals, but don't become obsessed. Cardio, cardio, cardio, and then add strength-training when you feel that you are ready. Eat foods that are nutritious, but allow yourself to "splurge" SENSIBLY. Change your mindset from WEIGHT to HEALTH.

1. How long have you been maintaining? 2 months
2. Did you adjust your initial goal? No
3. Did you begin the transition to maintenance before you actually hit your goal? No
4. Did you gradually increase your calories or bump up to maintenance level all at once? gradually
5. How hard or easy has it been to meet your new daily calorie goals? Having a hard time, keep losing
6. What foods did you add back into your diet to help increase your caloric intake? Non I did not remove any to lose, I just reduced serving size.
7. Have you continued to log all of your food? yes If so, do you complete your diary each day? yes
8. How often do you weigh yourself now and how often do you log your weight in MFP? Once a month
9. Do you have a "cushion" or "cap" for weight fluctuation that, when met, spurs you to cut or increase calories? No
10. How did your workout habits change at maintenance level? Same
11. What are your future goals for maintenance/fitness/health/etc? I changed the way I eat, I hope to continue to eat smaller portions and keep the diary to remind me not to over eat.
12. Any other tips, experiences, surprises or general comments regarding maintenance you'd like to share?

1. How long have you been maintaining?
It will be two years this December

2. Did you adjust your initial goal?
Yes, I had to. Once I hit my goal and increased my calories, I dropped 10 more lbs over about a three month period. This is the weight my body likes, and this weight has been very stable. I figure I must be doing something right...

3. Did you begin the transition to maintenance before you actually hit your goal?
No. i ate around 1400 calories a day right up until goal.

4. Did you gradually increase your calories or bump up to maintenance level all at once?
I increased initially by about 240 calories. Lost more weight, and increased by another 100 calories. Still lost weight. Rinse, repeat. I finally settled around 2000 calories a day.

5. How hard or easy has it been to meet your new daily calorie goals?
Very easy. Sometimes I'm not hungry enough for 2000, while other days it doesn't feel like it's enough, so i eat more. It all evens out.

6. What foods did you add back into your diet to help increase your caloric intake?
During the week, I haven't added back any more junk. The quantity of the healthy choices however, has increased. The frequency in which I eat out has increased from about once a week to two to three times a week.

7. Have you continued to log all of your food? If so, do you complete your diary each day?
Yep, yep and yep!

8. How often do you weigh yourself now and how often do you log your weight in MFP?
Once a day, and I record my weight once a week.

9. Do you have a "cushion" or "cap" for weight fluctuation that, when met, spurs you to cut or increase calories?
My weight fluctuates between 125 and 130. If I'm over 130, I cut back.

10. How did your workout habits change at maintenance level?
Yes, I cut my workouts back from 5x a week for an hour to 4x a week for an hour.

11. What are your future goals for maintenance/fitness/health/etc?
To maintain what I have. I love this new body - my goal is just to enjoy it - I've earned it!

12. Any other tips, experiences, surprises or general comments regarding maintenance you'd like to share? I won't ever stop logging, and will never go back to mindless eating. The ice cream for dinner days are over...

1. How long have you been maintaining?

Couple of months

2. Did you adjust your initial goal?

I lost another 3kg after hitting my initial goal while I was trying to work out a maintenance balance. It's all good, I like it here

3. Did you begin the transition to maintenance before you actually hit your goal?

Not really. I reached my initial goal and then fiddled around a bit, which is how I lost the extra.

4. Did you gradually increase your calories or bump up to maintenance level all at once?

It was gradual.

5. How hard or easy has it been to meet your new daily calorie goals?

Insanely easy :drinker:

6. What foods did you add back into your diet to help increase your caloric intake?

I ate most things in moderation while losing, so it was only a matter of bumping up the servings.

7. Have you continued to log all of your food? If so, do you complete your diary each day?

I just trialled not logging food in October. I'm still at the same weight. I'm happy not logging it for now as I think I've found my balance. Will log again for a bit if I feel it slipping away at any stage.

8. How often do you weigh yourself now and how often do you log your weight in MFP?

I weigh once a month, same as I did when losing. Haven't logged anything lately because I've stayed about the same.

9. Do you have a "cushion" or "cap" for weight fluctuation that, when met, spurs you to cut or increase calories?

I don't have a 'number', I just go on how I feel.

10. How did your workout habits change at maintenance level?

Much more focus on strength/resistance training and finding a good mix with cardio (running for me). I work out at the same amount or more now, and eat whatever I feel like lol

11. What are your future goals for maintenance/fitness/health/etc?

I like the way I look, I like the way I eat, and I'm happier and healthier for it. I want to continue this way Get stronger and fitter

12. Any other tips, experiences, surprises or general comments regarding maintenance you'd like to share?

Slow and steady. Set a goal and take the steps to accomplish it - but be prepared for it to take a little while

1. How long have you been maintaining?

Since March 2013

2. Did you adjust your initial goal?

Yes, I am actually 17.6 pounds (8 kg. more than my goal weight)

3. Did you begin the transition to maintenance before you actually hit your goal?

Not really fast enough.

4. Did you gradually increase your calories or bump up to maintenance level all at once?

Nope. I was worried about gaining weight. Yeah, I got a bit nervous, especially because I recently retired from sport.

5. How hard or easy has it been to meet your new daily calorie goals?

A bit better and I'm feeling better.

6. What foods did you add back into your diet to help increase your caloric intake?

Bread, cheese, extra snacks and some healthy fats like olive oil, etc.

7. Have you continued to log all of your food? If so, do you complete your diary each day?

Yes

8. How often do you weigh yourself now and how often do you log your weight in MFP?

Every day for both. Particularly as I'm trying to increase my calories.

9. Do you have a "cushion" or "cap" for weight fluctuation that, when met, spurs you to cut or increase calories?

Yes. The last three days, I've weighed way too low, so I had a cheat day properly today and upped my calories a bit more. I rejigged a bunch of calculations and BMR.

10. How did your workout habits change at maintenance level?

A bit more disciplined, but varied, so I never get bored. I try and get in 4 to 5 hours per week.

11. What are your future goals for maintenance/fitness/health/etc?

To get my weight up to 66 kg.

12. Any other tips, experiences, surprises or general comments regarding maintenance you'd like to share?

Watch your weight a bit at the beginning, so you don't lose too much. Bump up calories and don't be afraid to splurge once in a while to keep motivated.

SO glad for this post. Looking forward to reading ALL your maintenance stories! Thank you all for sharing, it makes a huge difference to know when we reach our goals, we can keep the new improved version of ourselves 4 life!

Thanks for this post - great reading to see how others have been maintaining! I just hit my goal weight, and started on maintenance in the last week. I am upping my intake by 100 cal every couple of weeks until I hit my maintenance calories.

1. How long have you been maintaining? 
A little over 2 months.

2. Did you adjust your initial goal? 
Yes. My goal was 120 but I was still unhappy so I changed it to 115.

3. Did you begin the transition to maintenance before you actually hit your goal? 
Nope.

4. Did you gradually increase your calories or bump up to maintenance level all at once? 
All at once bc I couldn't wait to start eating more!

5. How hard or easy has it been to meet your new daily calorie goals?
Too easy.

6. What foods did you add back into your diet to help increase your caloric intake? 
I ate more of what I was already eating. I added more nuts, avocado, cheese & pb

7. Have you continued to log all of your food? If so, do you complete your diary each day? 
Yes & yes.

8. How often do you weigh yourself now and how often do you log your weight in MFP?
I weigh myself once a month but I hardly ever log it into mfp unless it's more than 3 pounds.

9. Do you have a "cushion" or "cap" for weight fluctuation that, when met, spurs you to cut or increase calories? 
Haven't reached that point yet but if I fluctuate 4 pounds in either direction then I'll adjust.

10. How did your workout habits change at maintenance level? 
I started lifting heavy &i love it!

11. What are your future goals for maintenance/fitness/health/etc?
I want to gain strength, build muscle, & eat healthfully everyday. 

12. Any other tips, experiences, surprises or general comments regarding maintenance you'd like to share? 
If I could do it again, I'd gradually increase my calories instead of jumping in all at once. Upping it all at once made me super paranoid if I was eating too much. Also I would have waited until I knew what my maintenance cals before starting lifting heavy. I honestly didn't know if I was gaining muscle or fat or if it was water weight from the increase in cals.
I went from 1200 to 1850-2050 & luckily it's been working for me.

Bump!!

1. How long have you been maintaining? Almost 2 years

2. Did you adjust your initial goal? Nope, I turns out the original target number I came up with worked well for me

3. Did you begin the transition to maintenance before you actually hit your goal? Yes, 10 pounds from goal weight I set MFP for 0.5 lb/week loss (instead of the 1 lb/week I was aiming for previously)

4. Did you gradually increase your calories or bump up to maintenance level all at once? See #3- I was only running a 250 calorie/day deficit for the last 10 pounds so once I hit maintenance, I added another 250 calories to my diet and that was it.

5. How hard or easy has it been to meet your new daily calorie goals? Shockingly easy.

6. What foods did you add back into your diet to help increase your caloric intake? Nuts- handful of almonds as a snack daily

7. Have you continued to log all of your food? If so, do you complete your diary each day? Nope. I stopped logging about 6 months into maintenance. I felt at that point that I had a really good idea of what a reasonable portion size for me looks like and I was right…I haven’t gained or lost any weight since I stopped logging.

8. How often do you weigh yourself now and how often do you log your weight in MFP? I weigh about once a week and never log it into MFP. I haven’t logged a weight here since I started maintaining

9. Do you have a "cushion" or "cap" for weight fluctuation that, when met, spurs you to cut or increase calories? 145 is my goal weight but I allow for fluctuations of a few pounds. Generally, as long as my favorite jeans are fitting right, I don’t sweat it.

10. How did your workout habits change at maintenance level? No different.

11. What are your future goals for maintenance/fitness/health/etc? I am reasonably active. I eat healthfully (scratch cook, not much comes from a box, diet is heavy on plants, etc.). I am just maintaining this weight and lifestyle.

12. Any other tips, experiences, surprises or general comments regarding maintenance you'd like to share? It sounds lame but it truly is a lifestyle change. If you are just “dieting” until you lose the weight, I guarantee you will gain back the weight. Accept that if you are going to keep the weight off, that this is it. Figure out a way of eating and exercising that will work for you for the rest of your life.