Please share your number one strategy for maintaining
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I've been maintaining since June by eating a handful of meals with snacks throughout the day and making sure to have about the same number of calories at each meal. I try to eat similar foods routinely, but I do switch it up every so often, making sure to swap foods of equal caloric/nutritional value in and out of my meal plan. After I ascertained how much I needed to eat to maintain, I logged everything religiously for a few months and of course kept an eye on my weight.
Then, in September, I stopped logging cold turkey and have been following more or less the same routine of eating that I arranged by logging. I think I gained maybe 0.5-1.0 lbs within the first month or so of eating without logging (probably started eating an extra 100 calories somewhere without thinking). But, other than that, my weight has been within a 5 lb range of the weight I stopped losing at for the past six months, with fluctuations rarely more than a couple of lbs here or there.
I still weigh certain foods and I still make sure to get proper portion sizes. Now, the only time I'll log something is if I'm trying to see how a new recipe or meal fits into my plan or if I'm uncertain about something. Look at logging like you would training wheels on a bike. By logging food, you're learning what kinds and how much of certain foods you need to eat to achieve whatever your goal is. Once you've gotten into the groove you're able to remove the training wheels and hold your balance. That's what maintaining is to me, adhering to good habits that have been learned throughout the course of the time you've been logging.0 -
Someone already mentioned mine, but I'll second it.
Switching mindset from weight/losing weight to fitness and fitness goals. Exercise is immensely important for maintaining your desired weight. You can't stop exercising once you get to where you want to be...exercise is an integral part of a healthy lifestyle.
I started setting fitness goals: run this long, run this fast, etc. I also started using weights, started slowly, and started adding more weight/ more reps. I set mini-goals now: this week I want to add 5 lbs to whatever machine, etc.
Fitness goals make exercising less boring, more fun, and allow you to feel a sense of accomplishment when you hit your goals. This def keeps me motivated.0 -
I find the most helpful strategy in maintaining my weight is reflecting on how far I've come. I often look at old pictures of myself at my heaviest and am thankful I now live a healthy, active lifestyle. I don't ever want to look or feel that way again so it's a good way to make sure I don't gain it all back! I also make sure I have at least two snacks throughout the day: mid-morning and mid-afternoon.0
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For me-
-I still weigh daily and keep track on a graph (phone app). This way I can see the big picture/patterns.
-still keep a food log, though not on the weekends now
-always have a goal to work towards. Right now that's completing a strength training program and working on being able to run 3 miles without walking. After I do these then I'll make new goals to work towards.0 -
By not letting a cheat meal/day turn into a week or longer.0
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Someone already mentioned mine, but I'll second it.
Switching mindset from weight/losing weight to fitness and fitness goals. Exercise is immensely important for maintaining your desired weight. You can't stop exercising once you get to where you want to be...exercise is an integral part of a healthy lifestyle.
I started setting fitness goals: run this long, run this fast, etc. I also started using weights, started slowly, and started adding more weight/ more reps. I set mini-goals now: this week I want to add 5 lbs to whatever machine, etc.
Fitness goals make exercising less boring, more fun, and allow you to feel a sense of accomplishment when you hit your goals. This def keeps me motivated.
And I will third it!! exercise is SO important. A poster above said something like don't forget to work out once in a while...but I say work out a lot more than that. I do 6 days a week very consistently. But I think everyone who is striving to maintain a healthy fit lifestyle should at least do 3 or 4 days a week.0 -
Nothing changed when I started maintaining, except that I had a bit more leeway in terms of calorie intake. I maintain the same habits in terms of exercise and nutrition. Maintaining has been pretty easy so far (15 months in).0
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My # 1 strategy was to shift my focus from weight loss/diet to fitness. I had already been exercising throughout my weight loss journey, but I decided to venture into the world of strength training in order to really challenge myself and to hopefully get better definition. It was a good way to channel all of that determination and charge-ahead energy that I used to lose the weight into something equally constructive and healthy.
This is actually what I've done as well. After losing my desired weight my focus shifted to toning and sculpting my body so that I can achieve the "look" that I want. This has me eating more calories, strength training, and I must still watch "what" I eat so that I don't end up regressing by eating items that aren't digested or useful to reach my ultimate goal. It has become my lifestyle instead of my diet.0 -
My key for weight maintenance (and weight loss for that matter) is intuitive eating. This means eating based on your body's hunger/fullness cues--Eating when GENTLY hungry and stopping when HUNGER IS GONE. If you truly follow these rules, there is no eating out of boredom or overeating to the point of being uncomfortable. The beauty of this is that your body will adjust your needs for you. If I am excercising, I will be hungry more often than on a rest day, so I can eat more! Our bodies are very smart and good at self-regulating if we simply listen to its signals!
Other than that, I try to pick foods based on their nutritional value not caloric value. Yes, sometimes we simply eat for the taste of something, but our food selections should be to provide our body with the vitamins, minerals, fiber, protein, etc that we need. Calorie counting is obviously important and beneficial, but being a little more flexible during maintenance is ideal.
Eat intuitively and eat for nutrition...words to live by!
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This is a really important topic!
I've been on maintenance for a little while and I'm trying to figure it all out.
I've decided to try the "No S Diet" as my maintenance strategy. It's looking like a good idea.0 -
Figure out your maintenance TDEE and eat at that level. Weigh your foods accurately as much as possible, and track everything you eat so you know you're within budget. And keep your body moving!0
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I've been maintaining since may, it took me a while to get my head around the fact i wasn't effectively dieting as such anymore and could eat at my tdee i was afraid of gains but it hasn't happened my body seems to have found its balance.
Knowing your tdee is important.
Usually while loosing you'll have a good idea where you are with tdee anyways as you will reducing it (-10,20) depending on how much you want to loose, i kind of reworked my tdee with weight loss goals monthly until I got to the weight I desired, now i'm monitoring it but i haven't gone up or down drastically since may. Knowing your tdee is key, from there whole nutritious foods where possible to fuel your body and don't be afraid to enjoy treats in moderation -for me dieting thought me to practise moderation and its really helped me in maintenance.
Guess my number one strategy was just listening to my body, knowing when i'm hungry and when I don't really need something, in saying that I have times where i'm not afraid to break out (at the weekend) but it all balances out, i naturally seem to eat less during the week anyways.
Best of luck! 0 -
Get off the scale and go by your clothes instead. YOU WILL KNOW if you are gaining weight. Pay attention to your hunger cues. Exercise most days of the week.0
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A couple years back I lost 150lbs. Now I gained about 20-30 of that back not long after (long story), but for the most part, I've been maintaining since 2011. It has taken a bit of tweaking and relearning. This is what I've found: Maintenance is forever. I will always need to cognizant of what I eat or I will very quickly gain (my metabolism isn't the best). When I keep track of what I eat....I understand the fluxes of my weight and how my body reacts to certain things much better. I've also learned that when I exercise, I have a bit more wiggle room in the food department and that is key for me because I really do enjoy eating. I don't have to be training for the next big race, but I have to make time to get at least 1/2 hour of SOMETHING in 3-4 times a week minimum.
What helped me was talking to a coworker of mine that had dropped 60 pounds. He reminded me that during the transition from weight loss to maintenance, it is pretty common to gain some back while you are figuring the ins and outs of what you can/can't do...but the main thing is to not give up and work with yourself to learn what works for you and what doesn't. For example, if I don't work out first thing in the morning, I know I will talk myself out of it by the time I get off of work at 5pm. I also know that I absolutely adore popcorn, so I can only have it in a social setting with a spotter or I'll eat the whole thing without blinking...no matter what size. Also - sugar free jello really really helps on those nights when I want something sweet and can't stop thinking about it. I always keep some on hand just in case.0 -
Logging. Everything. Accurately.
And choosing food you like eating.
I think that sums everything. Yeah, it's THAT simple. I now go through nutritional information on various items before putting them in my cart now, just because I have a better understanding as to what part calories play in fat gaining AND muscle gaining.0 -
a complete lifestyle change to one that is centered around health and nutrition and being active , rather than sloth and gluttony.0
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Know what a portion is & eat foods you like.0
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and this
Knowing your tdee is important.0 -
Congrats. My method is staying busy to keep my mind off eating and drinking lots and drinking water whenever I feel the urge to snack or overeat0
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I agree with excercising regularly...that is the one thing that I would always let drop in the past...I would continue to eat right, but let one thing or another come between me and the gym and the next thing you know BAM - 20 pounds gained in no time.0
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I like this idea. I have been trying to decide what to do. I had back surgery last year. I got the cardio down but need to do the strength part.0
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I think each person is different, I only had 15 pounds to loose and I lost 20 pounds before I new it. I couldn't stop after I got started, so I have to make sure I eat enough calories and protein. The more I exercise the more I have to eat.0
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Thank you everyone for your amazing insight and feedback...I feel much better equipped for the next part of the journey!0
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Weigh daily to be sure I keep within a 3 lb. range and if it begins to creep up, get things under control immediately. I also am more relaxed since I know, this time, I'm keeping track and not letting my weight balloon again. I also generally track my meals most days, although I'm not as concerned because I generally know now what works for me.0
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I weigh myself everyday and trim my eating and increase my exercise anytime my weight is more than 3 pounds above my target. This doesn't happen very often but when it does it usually only takes a few days to bring it back into range.
It's much easier to lose 2 pounds than 20.
That's a great idea--I'm going to use it (when I get there).0 -
You have to want to do the work of keeping your weight off and it is work. It is not easy for me, I love to eat, especially these holidays, cold weather, stressful situations, copeing with food rather than working out solutions.
I have been maintaining since July and it does not come second nature for me, wish I could be more positive but realistically it is hard work and you have to be willing to be cautious, log and be cautious again. The results are worth it, fitting in your clothes and also working out solutions to problems rather than eating has been empowering. Truthfully I would love to just be a couch potato and order pizza and junk everynight! but the consequences, ouch! (look like hell and the health problems so I do the work)0 -
1. Consistently (on average) eat at maintenance calories. (To do this, consistently and accurately log.)0
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Don't let a tough life situation get in your way, like an injury or surgery. I was sick this time last year and couldn't exercise, then I had brain surgery in February. I stuck carefully to my calorie goals and was able to maintain my loss even having taken 7 months off from exercise.0
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Remember that there's nothing special about most people's bodies when it comes to weight, yours included likelier than not. Most of the US has a weight problem to some extent nowadays and to buck that trend is a form of rebellion.
Figure out what you would rather not do like everyone else and act on it.0 -
1. I weigh myself daily and log the weight.
2. I exercise daily.
3. I log what I eat.0
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