Long time maintainers how do you do it
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I have been in maintenance for 2 years. I also have a +/- 5 lb. range. I do stay active, as someone earlier said. I haven't used an elevator or escalator in years. I still get at least 30 minutes of exercise everyday--mostly walking when the weather is nice, exercise videos in the winter. I still log and use MFP--I tried a few months without it and found it harder to stay in the range. I don't measure food, but didn't measure while I was losing either. My method for weight loss is the same as it is for maintenance--this truly was a lifestyle change: healthy food choices, portion control, and regular exercise. I weigh myself once a week--if it is up, I am a little more strict the next week. I vow to never put the 60 pounds back on that I lost, but it is not easy. It takes work and dedication. If it were easy, no one would have a weight problem!7
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I'm on a bulk now but before this I maintained for a short time(5months). I stopped counting and didn't eat till I was actually hungry, not emotionally hungry. I made sure to have some protein with everything I ate, this helped me not eat mindlessly. In that time I had 3 birthday parties and one family reunion. At all 4 of these events I ate anything and everything I wanted.
My secret is to eat for fuel80-90% of the time, and eat for enjoyment 10-20% of the time.2 -
I use quest bars as well. I eat meat and eggs, but find quest bars are a good fast breakfast, or split in half two great snacks.I have learned so much from you. I am about 5 from starting maintenance. You all validated that what I am doing is right. I eat the way I want to eat. I eat only the foods I like. Lots of fruit, vegetables, carbs in the morning, meat, fish, chicken at night and a couple of pieces of chocolate.
Lately I have been told by the people that see my food diary that I am not getting enough protein. To me, protein powder doesn't feel right. Do any of you use protein powder in your maintenance plans?
Thank you for this post, it is really helpful.
I do. I don't think it's necessary but I don't like meat or eggs so it's the easiest way for me to get my 105 grams. I also like protein bars-- the Quest ones also have a lot of fiber.0 -
There is a great book I read called "Thin for Life". It gives great examples of how people maintained their weight loss over years. My best advice? Make MFP part of your life just like checking your email, voicemail, and bank balance, etc every day.
What I tell my patients who want to lose weight and maintain is this:
Think of tracking your intake and exercise is like tracking your checking account. Would you ever go to a store and swipe your debit card without ever knowing what your balance is to spend or what the price of the item your buying is? Eating without tracking is exactly this.
Who would ever go to Best Buy and just start writing a check for the prettiest washer and dryer or fanciest computer just because you were "hungry to have one"? Blind eating is just like blind spending.
Would any of us irresponsibly ask the question, "Hey when can I stop checking my balance at the bank? It's getting old seeing how much money I have or don't have every day . I just want to relax and spend freely and assume that I have unlimited funds available". Or how about, "Hey, I'm going on vacation for 2 weeks...can't I just blow a bunch of cash that I don't have and just worry about the overdraft fees later when I get home?"
I would hope not.
Your friendly Registered Dietitian1 -
There is a great book I read called "Thin for Life". It gives great examples of how people maintained their weight loss over years. My best advice? Make MFP part of your life just like checking your email, voicemail, and bank balance, etc every day.
What I tell my patients who want to lose weight and maintain is this:
Think of tracking your intake and exercise is like tracking your checking account. Would you ever go to a store and swipe your debit card without ever knowing what your balance is to spend or what the price of the item your buying is? Eating without tracking is exactly this.
Who would ever go to Best Buy and just start writing a check for the prettiest washer and dryer or fanciest computer just because you were "hungry to have one"? Blind eating is just like blind spending.
Would any of us irresponsibly ask the question, "Hey when can I stop checking my balance at the bank? It's getting old seeing how much money I have or don't have every day . I just want to relax and spend freely and assume that I have unlimited funds available". Or how about, "Hey, I'm going on vacation for 2 weeks...can't I just blow a bunch of cash that I don't have and just worry about the overdraft fees later when I get home?"
I would hope not.
Your friendly Registered Dietitian0 -
Sabine,
In another thread I recently came across, a post that suggested that by continuing to log after you reach goal, you are using a crutch and should simply listen to your body. It will tell you when and what and how much to eat. Well, listening to my body got me up to 183 lbs at one point, so I'm afraid I'll just have to use my crutches for the rest of my life. My body lied to me! :devil:
It's no big hardship to weigh and measure and log. It's amazing how that 1/2 cup of rice you eye balled when measured becomes a 3/4 of a cup. To me, calling logging a crutch is like saying bikes, cars, trains and planes are crutches, cause after all, we CAN walk. Use whatever tools you need to stay on track and know exactly what you are doing.
I reached my goal in Nov 2012, gained a little back, lost that and decided to lose more as I was barely into the normal weight ratio for my height. I made that goal recently and intend to stay right here with MFP to maintain.
I do think that it seems daunting for some people to think that after they reach goal, they will have to continue to do all the things that got them to goal. It did to me in the past in my many attempts at weight loss. I thought I could reach goal then eat like "other people" again. I failed to realize that normal weighted people use tools to maintain, though it appears effortless.
Matahari (Your Friendly Registered Dietitian) makes such good analogies... my" planes, trains and automobiles" comment pales in comparison, but you get the picture.12 -
Yup. Just as I think there are many ways to diet, there are also many ways to maintain. Folks' posts here are evidence to that.Sabine,
In another thread I recently came across, a post that suggested that by continuing to log after you reach goal, you are using a crutch and should simply listen to your body. It will tell you when and what and how much to eat. Well, listening to my body got me up to 183 lbs at one point, so I'm afraid I'll just have to use my crutches for the rest of my life. My body lied to me! :devil:
It's no big hardship to weigh and measure and log. It's amazing how that 1/2 cup of rice you eye balled when measured becomes a 3/4 of a cup. To me, calling logging a crutch is like saying bikes, cars, trains and planes are crutches, cause after all, we CAN walk. Use whatever tools you need to stay on track and know exactly what you are doing.
I reached my goal in Nov 2012, gained a little back, lost that and decided to lose more as I was barely into the normal weight ratio for my height. I made that goal recently and intend to stay right here with MFP to maintain.
I do think that it seems daunting for some people to think that after they reach goal, they will have to continue to do all the things that got them to goal. It did to me in the past in my many attempts at weight loss. I thought I could reach goal then eat like "other people" again. I failed to realize that normal weighted people use tools to maintain, though it appears effortless.
Matahari (Your Friendly Registered Dietitian) makes such good analogies... my" planes, trains and automobiles" comment pales in comparison, but you get the picture.
cheers!:drinker:3 -
Before logging on MFP I lost 30ish lbs back in 2009. Started actually logging this summer to hopefully get some abs (which I assumed would take a lot more effort than the original weight loss). I kept the weight of from 09 to 14 by simply eating until I was full and watching the junk. I would allow myself a treat a day, for instance. I also tried to not sit just in general. Keeping yourself busy really helps to avoid eating when your not hungry + extra calories burned. I also found I have some food allergies- it helped a lot when I stopped eating those.
From time to time, I noticed my pants fitting tighter despite all this. I'd drop the treat and booze (would drink 1 a night) and would work out more. Usually 2 weeks later I had my pants fitting right again.1 -
Been at it since the beginning of 2011. Logging almost every day and putting up a new progress/maintenance picture every month or so keeps me consistent.1
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Don't give up the whole day if you mess up.
I really, really like this. Attitude is so important for achieving any goal, but especially for long term goals.4 -
bump0
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bump!0
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I lost 50 pounds and have maintained for close to 2 years. Yes, I still log in to MFP every day...I'm day 725 or something like that. I exercise 5-6 days a week. 3 of those days include weight training. I weigh myself every day. This keeps me centered and lets me know that it's okay for my weight to fluctuate because it will return to my maintenance weight in a few days. I'm not as structured on weighing my food and staying within my allotted calories per day as I was when I was losing weight but I am mindful of these things.4
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Right now I am in weight loss mode but I have had much success with maintenance each time I've lost weight in the past which has been twice. Once lost 30ish pounds and kept it off for years and another time 51 lbs and also kept it off for years.
Both times I used a faddish diet to get the weight off but simple common sense listening to hunger cues for maintenance.
I was raised with a healthy attitude toward food and know how it feels to be full on junk food, and full on "real" or healthy nourishing food. Also I know the difference between "full", "overfull", satisfied, hungry, and way too hungry. I also know the difference between hunger pangs (short lived) and hunger "pains" as people refer to it. There is no need to feel incredibly hungry or deprived.
Essentially I ate reasonable portions at every mealtime mindfully selecting from the three healthiest options on any restaurant menu and only choosing ONE extra. Like alcohol, OR dessert, OR greasy, creamy, indulgent appetizer. I let myself start with a salad choosing any dressing I wanted and if the appetizer were also somewhat low cal I'd allow that too.
At home I tended to make grilled,steamed, baked, or boiled food and I naturally have a love for all vegetables. During my early adulthood my leanings were always for milk during the day and I've always had a soft spot for diet coke, unsweetened tea, lemon water.
Regarding dessert type things as snacks I'd simply ask myself if I'd had such a thing the day prior? If not I'd allow one portion, if so, it was an easy explanation to myself or anyone interested, "Sorry I can't have birthday cake, I already had a big piece of pie yesterday". These kinds of explanations were always easily accepted and did not cause a ruckus.
All this to say I managed my weight without counting calories or flinching at the slightest upset. If I were to rely on how my clothes fit I would have been hysterical once a month when my pants tightened for a few days and then went back to normal. That would have started a yo yo dieting cycle but since I knew what a period was, if my pants got a bit tight I just waited it out to see if they'd get back to normal in time.
If they remained tight, I'd choose more salads for a month or so until back to normal. Nothing excessive everything else remained the same.
This worked for me and allowed me to live my entire life without obsessing over the scale, calories, macro's, what other people do, or what other people think of me, or constant shopping due to changing sizes.
TL;DR?
M O D E R A T I O N
Disclaimer: I am fully aware that some people were raised with different upbringing attitudes toward food or experiences and that they might not be familiar with all the hunger feelings I described above or be able to separate them from emotions, stress, etc. I understand that for that type of person this method will possibly not work and/or might be a struggle to master. I only outline it because this is my big chance to illuminate for others what I mean when I say that I truly beleive maintenance need not be dreary, and just as hardcore as weight loss and that given the right tools, parameters, one could very well live a life of ease regarding food and their weight.
:flowerforyou: 3 -
Another aspect of weight maintenance for me is related to food choice. I only started counting calories 2 years ago. So, before that it was related to my food choices. Do I want chips or an apple. I would always focus on the nutritional quality of the tasty food that I chose. I ate a lot of fruits and vegetables, nuts, chocolate for treats, grains, protein, etc. I also made sure to get the right amount of protein. And at times kept a written food diary. I didn't count calories, but I did count protein. And watched what I ate.0
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I've noticed a shift from low-calorie to healthy. Like I'll be at the market looking to buy something to make for that day and I'll be going skip, skip, skip, there is no nutritional value to this whatsoever. I'm a triathlete/runner so I want food to DO something inside of me. Fuel, repair, nourish, SOMEthing.
Someone was going on and on about the Starbucks Pumpkin Spice Latte. I had one. Not only did I not particularly enjoy it, I hated it. I would not drink another one for free. It made me feel gross and sluggish (I eat a mostly sugar-free diet (i.e. as in added sugar, not referring to fruits and vegetables) so when I eat sugar it tastes fake to me). I'd rather have some egg whites and wheat bread.4 -
It has been nearly 7 years. How do I maintain ? Weights and cardio. Building muscle is the key to keeping fat away. I don't count calories but still to this day cycle carbs. Depends on what I have planned for a workout next day. As far as cheating eating food ? To me there is no such thing. If you want it eat it. Just remember, some of the foods you want you do not need and those bigger pants Will be right around the corner.3
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Thank you for that. Your advice is very helpful.-1
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This is such a great thread with a lot of good advice! I have been on maintenance since the end of May. I continue to log daily, it has become such a habit. I still weigh only once a week. I know if I stop doing either one of these things, I will slowly gain again. Struggling right now with maintenance now that school has started, and I have to readjust my schedule, but maintained well for 3 months by logging and working out 5 times a week. There is so much good advice on this thread, that I can't add anything. I just want to make sure I continue to follow it!0
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What has helped me is to recognize that weight will fluctuate...but I have an "Oh-Oh" point, a weight that I absolutely won't go over. If I hit Oh-Oh, I cut back, be super aware etc. Day to day, you need to eat less than you think. Portions are the killer. Restaurants load up your plates and put out unlimited bread etc,. If you eat healthy most of the time, you can splurge or be less serious 10 % of the time or roughly 2 meals per week. If I know there is pizza lunch on Friday at work, and am hosting my family for dinner on Sunday, those are my 2 relax meals. I need to eat carefully the rest of the time. Get the snacks( chips, cookies, ice cream, etc) out of the house. Consider those as SELDOM treats, not regular food. Remember that you have developed your food habits over many years and you are not "on a diet" but watching your diet forever. Do you eat when bored, upset, lonely.....these are comforts that must be replaced with new behaviours. Maybe see the movie you have been wanting to, join a new activity that doesn't revolve around food, take up a craft (like Knitting) that keeps your hands busy when you watch TV so you are less likely to snack. It is about recognizing your habits and triggers and replacing them. Good luck
PS Notice that many people on MFP have been here for years....the support is helpful
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I've maintained my original loss for about 18 months now. I fluctuate within 5lbs of that mark.
I don't really log my food, but I do eat the same foods routinely, so that helps with my portion control. I have a fitbit and I exercise a lot. I think that's mostly the key - I workout at least 5 days a week, so I have a higher TDEE and can eat more. And I just try to be sensible. If I eat a big meal or at a calorie-heavy restaurant, the next day I make lighter choices. I try to find the balance.
I've been logging and tracking again in order to lose the rest and get to my final goal (except for this last week, because I've been sick). Once I'm there, I figure it'll pretty much be the same to maintain that loss.0 -
That's a great point: if you eat the same stuff, it may be easier to eat without logging.I've maintained my original loss for about 18 months now. I fluctuate within 5lbs of that mark.
I don't really log my food, but I do eat the same foods routinely, so that helps with my portion control. I have a fitbit and I exercise a lot. I think that's mostly the key - I workout at least 5 days a week, so I have a higher TDEE and can eat more. And I just try to be sensible. If I eat a big meal or at a calorie-heavy restaurant, the next day I make lighter choices. I try to find the balance.
I've been logging and tracking again in order to lose the rest and get to my final goal (except for this last week, because I've been sick). Once I'm there, I figure it'll pretty much be the same to maintain that loss.2 -
not sure how i've maintained my weight (in 5 yrs only put on say 7-9 pounds, most of which i've lost) i think perhaps its the fact i try to only eat junk for short periods like on a treat day or on special occasion, i tend to have a tiny binge once a wk and i'm usually ok with weight, i mean from startin to lose weight in 2009, i only started puttin weight back on this yr, i think if i started eatin junk more than once a wk, the weight would creep back on more0
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I, too, am curious. I've been maintaining for almost half a year now and doing well. But I'd like to hear from people who have been doing so for even longer. Posting so I can find this thread later and read through it.0
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The best advice I've ever heard: "Lift heavy things. Often."
Sweet baby in your pic! But I don't thing he would weight that much! 0 -
Hello... I have lost weight and have been able to maintain the same weight for about 2 years, losing inches every few months while gaining muscle. I stock up on protein bars as a "grab on the go" snack for when I'm running late for work in the AM and don't have time for breakfast or to make lunch. I know my daily caloric intake goal... so every meal should be a certain amount. I plan on a weekly basis what I'll have for breakfast, lunch and dinner. I get bored fast so, I'm always trying new quick and easy recipes and new protein bars. I also went out and got a 16oz water bottle and fill it up a bunch of times throughout the day. I choose snacks that take a while to consume so that I'm not going back to the kitchen frequently. I've also dedicated a room in my home specifically for exercise... I make it a priority and I don't get distracted. Recently, I've learned about calorie banking... something I am still working on. But I give myself 2 cheat days a week and eat fewer calories/burn more calories on the other days to make up for it so that I average my daily intake that week.0
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The best advice I've ever heard: "Lift heavy things. Often."
^ this guy.
eat lift heavy things often. > gain > cut, repeat. there is no way i can maintain my weight. i actually think that maintaining weight also makes the body weak. when your body is exposed to gaining and cutting processes; there might be some chemical magic happening to make it train and adapt it more efficient regarding its environment (food).1 -
I'll use internment fasting. That seems to work for me. I also walk a lot. Gotta keep moving.0
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i lost 55 pounds 3 years ago. Last year I decided to lose a few more. I completely changed my life style and eating habits. I am very comfortable heading to the gym instead of the bar. It took about a year into the process before I could look at eating as fuel. I am now a certified personal trainer and try to use my experiences to help others. I cheat on occasion with a treat but it took about two years before I was comfortable with the changes. Not easy but well worth it. Remember you are the only person you are in competition with.0
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great advice to look at food as fuel believe it or not it helps a lot!! thanks
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