Beginning a slow transition into maintenance M 51 5'11" SW: 298 CW: 238 GW: 218 (99 kg)

funchords
funchords Posts: 413 Member
in Goal: Maintaining Weight
M 51 5'11" SW: 298 (BMI 46.5) CW: 238 GW: 218 (BMI 30, 99 kg) ... day 104 ... (about 3.5 lbs a week) ... My weight loss has been successful so far. My goal weight is BMI 30, given my decades of being overweight. This weight loss must stick. It has fixed my high blood sugar and my lipids (cholesterol and triglycerides). The obligatory victory speech will come (with pics) at my goal weight but the true victory will be in a lifetime of keeping it off and maintaining or drifting slowly downward toward normal weight no more than 1-2 lbs. a month.

My plan has been:
  • MyFitnessPal logging ... goal 2 lbs. a week (avg 1600 cals +-400)
  • Walking 3-5x week, averaging 2.5-3.5 miles each
  • Reviewing food logs for inspiration and ideas
  • Support through TOPS and giving support here

Control has been generally very good and weight loss has been greater than anyone should expect. I'm enjoying the walking and I'm not feeling deprived on the current portion sizes.

My plan is to continue to drop to 218 from here, gradually adding food and moderating exercise a little at a time. (Winter is, coincidentally, going to cut down on the walking opportunities.)

Interim goal
  • MyFitnessPal logging ... goal 1.5 lbs. a week (avg 1850 cals +-400)
  • Walking 2-4x week, averaging 2.0-3.0 miles each
  • Reviewing food logs for inspiration and ideas
  • Support through TOPS and giving support here

I will do this until 228 and then nudge again. Long term, I plan to continue logging and exercise well past my goal weight. My goal weight is BMI 30, which I have exceeded since the early 1980s. My doctor wants me to maintain BMI 30 for over a year before trying to go lower. My plan for that is to run a deficit of 500-1000 calories a week during that time, allowing myself to very slowly lose for years before reaching BMI 25 -- logging and walking all the way.

I'm posting this inviting your critique, especially from experienced maintainers.

Thanks

Replies

  • logg1e
    logg1e Posts: 1,208 Member
    Is this a plan for maintenance or weight loss?
  • tsimblist
    tsimblist Posts: 206 Member
    funchords wrote: »
    ...

    I'm posting this inviting your critique, especially from experienced maintainers.

    Thanks

    I would suggest that you not cut back on the exercise. Google "sarcopenia" to learn why it would be a good idea to add resistance exercise to your plan.

    And congratulations on reversing the T2 DM. I watched my father deal with that most of his adult life. When I finally realized that I was following in his footsteps, I got motivated to do something about it.
  • funchords
    funchords Posts: 413 Member
    logg1e wrote: »
    Is this a plan for maintenance or weight loss?
    It's a plan to start transitioning to maintenance from weight loss.

  • BigGuy47
    BigGuy47 Posts: 1,768 Member
    +1 on the resistance training advice.
  • logg1e
    logg1e Posts: 1,208 Member
    funchords wrote: »
    logg1e wrote: »
    Is this a plan for maintenance or weight loss?
    It's a plan to start transitioning to maintenance from weight loss.

    Yes, sorry, I followed your link from another thread and didn't read the title. Dur.

    I think it's a good plan in terms of slowly decreasing your weight-loss as you approach maintenance.
  • veloman21
    veloman21 Posts: 418 Member
    I would also agree about not reducing your exercise levels. In fact you may need to increase them. I have had a similar journey. I'm also 51 y.o. and 5' 11". My SW was 307lbs and currently I'm drifting between 190-195lbs. Ideally I would like to get down to 180lbs but I feel great where I am too. I exercise for 10-12 hours per week minimum, more like 20-24 during peak cycling season.

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