Feel like I'm losing my nerve. I'm still logging, still exercising, but....
ElJefeChief
Posts: 650 Member
I have finally gained a pound. Yeah, I know, it's one freaking pound, who cares. I still have a normal BMI, I'm still fit as the proverbial fiddle, I work out every day and love it. But, I've been eating more. I've been saying "no" less often when tasty treats show up in the breakrooms. I've been baking more. I've even had a couple of late-night binge sessions on cookies.
So, there's the pound, and yes, it's not a fluctuation - it's based on my weekly averages and it seems to be bona-fide.
So, how do I regain my mojo here? I did a fabulous job of losing weight. I feel like the focus I had when I was losing is slipping away just a bit, perhaps a little at a time..... can anyone feel me?
So, there's the pound, and yes, it's not a fluctuation - it's based on my weekly averages and it seems to be bona-fide.
So, how do I regain my mojo here? I did a fabulous job of losing weight. I feel like the focus I had when I was losing is slipping away just a bit, perhaps a little at a time..... can anyone feel me?
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Replies
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I still log daily, and I still weigh daily. Lately I've been doing the same thing - saying 'no' less often and just generally not being as careful. I have a 10 pound range (target weight - 130, can be up 5 pounds - 135 - or below it by 5 pounds - 125-) before I'll do anything about it usually either way. I've been hovering at the high end of my maintenance range for nearly a month. Yesterday I hit 136 pounds when I stepped on the scale, so I reset MFP back to a 1/2 pound a week weight loss goal.
Anyway - I absolutely feel you. My answer is to go back into weight loss mode when I hit the high point. I've been in maintenance for over a year, and this is the first time I"ve had to go back to loss-mode. I'll let you know how it goes.
So far so good, though. 0 -
A pound of what? It isn't necessarily a pound of fat. Have you been putting on muscle? Are you retaining fluids? Do something fun this weekend then plan your week's menu on Sunday, cook ahead, and get rid of that puppy.0
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I've been having the same struggle. I hit the upper end of my comfort zone so I went back into weight loss mode. Like you, I know it's because I started grabbing an extra cookie... or 3... when I really should have been done. I definitely feel like my self-control hasn't been as great lately. BUT it's freezing cold and I'm sick of winter and I think a lot of it is weather related for me.0
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I've come to really realize that I will always have to watch myself. I think if you ever have had weight to lose that there is always the possibility of old habits creeping in if you aren't on top of it, and that's when you can go in one direction or the other. You have to take the power back because whichever direction you go in is a choice.0
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I have finally gained a pound. Yeah, I know, it's one freaking pound, who cares. I still have a normal BMI, I'm still fit as the proverbial fiddle, I work out every day and love it. But, I've been eating more. I've been saying "no" less often when tasty treats show up in the breakrooms. I've been baking more. I've even had a couple of late-night binge sessions on cookies.
So, there's the pound, and yes, it's not a fluctuation - it's based on my weekly averages and it seems to be bona-fide.
So, how do I regain my mojo here? I did a fabulous job of losing weight. I feel like the focus I had when I was losing is slipping away just a bit, perhaps a little at a time..... can anyone feel me?
Could easily be muscle that you have gained especially if you are working out everyday. I agree with what others have already posted. Don't let a pound stress you out. Try to set a mental goal of NOT to exceed a certain range and build the discipline to burn it off IF you exeed that range.0 -
So this is the revolutionary new muscle building regime according to some responders?I've been eating more. I've been saying "no" less often when tasty treats show up in the breakrooms. I've been baking more. I've even had a couple of late-night binge sessions on cookies.
What is your maintenance range OP?
How you regain your mojo is very individual - what motivates you?
When I was losing weight it was mostly health but at maintenance it's mostly fitness goals and sports events.
So you have 3500 cals to cut, seven days 500 cals under, 35 days 100 cals under - possibilities are endless. Do it via less food or more exercise, again options are many according to what suits you.
Looks like you are a runner so maybe enter a race event to motivate yourself to get to "race weight"?
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I'm so impressed you are able to identify and address a one pound gain!
'Maintaining' my loss since 1 July 2015, I have put on ~ 8 lbs over the last 4 months and managed to tell myself it was water, sodium, food waste, whatever, until last weekend. Looking back on it, I know it was not saying 'no' enough (Christmas chocolate!), not logging, not being careful when I was logging, the rotten weather and dark evenings making me want to comfort eat and preventing me running outside as much. I got comfortable, I got tired of counting every mouthful, tired of monitoring CICO and having it rule my life.
I'm a little disappointed I didn't do a better job of 'maintenance', but at least I caught it now... I never want to have to lost 70 lbs again. So, it's back to a 400 kcal deficit and add in some longer runs. I'll see where I am in a month or so, but I reckon it will take me three months to get back to my original goal weight... which will be just in time to celebrate a year of 'maintenance'
Maybe in year two I'll manage to keep in a smaller range! 0 -
I am in exactly the same place. Maintained for a year but recently I have fallen back into a few old habits knowing full well I couldn't get away with it for long. Got weighed this morning and I have put 1lb on. I know it's just 1 but it is from being greedy because I know what I have eaten. I am going to lose it because it's easier to lose this than to lose more.0
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Have a weight range and problem solved! you go over or under that range then its time to take appropriate action... if you're only up a 1lb you are doing A ok 0
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A whole pound? You might be taking this too seriously. Give yourself a range and don't let yourself get out of it. A 1lb gain is its likely to be caused by a change in hydration status, time of weighing, accuracy of scales, etc. 0
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A lb calculated using a trending weight app or calculated using weekly averages of daily weight ins is not exactly the same as a random one day scale lb increase.
A weight range makes absolute sense and if you are relying on scale weight it should be a fairly hefty one (at least +/- 5lbs if not more as sodium+exercise can certainly account for 5lbs).
However a trending app or continuously increasing weekly average weight increase of a couple of lbs would certainly be worth dialing in a -250 to see how the trend reacts to that.
Responding to a 1lb increase would depend on logging and on an evaluation of the circumstances.
OP seems to believe it is real.... however a reaction to that could range from just tightening logging a bit, increasing intensity of exercise, or dialing in a sub 10% deficit.0 -
A whole pound? You might be taking this too seriously. Give yourself a range and don't let yourself get out of it. A 1lb gain is its likely to be caused by a change in hydration status, time of weighing, accuracy of scales, etc.
I am more concerned about slipping back into old habits to be fair as I know what I am doing and I don't want it to turn into a regular thing. I just need to get my head back into focus and not let it get out of hand as I'm not going there again!
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This feeling of just drifting that you seem to have is common in maintenance, which is why it is the hardest part of losing weight. A lot of people who successfully keep the weight off for several years find that switching to fitness goals really helps since it gives you something to work towards other than a flat scale reading.
You may want to find an activity you like and will motivate you so that you can work it into your routine.0 -
Wheelhouse15 wrote: »This feeling of just drifting that you seem to have is common in maintenance, which is why it is the hardest part of losing weight. A lot of people who successfully keep the weight off for several years find that switching to fitness goals really helps since it gives you something to work towards other than a flat scale reading.
You may want to find an activity you like and will motivate you so that you can work it into your routine.
This^
"Maintaining" sounds like floating along. Staying the same. Stagnant.
Getting faster, or getting stronger, or mastering a yoga pose, or learning a new martial art, or increasing endurance - those sound like you're heading somewhere, moving in a meaningful direction....0 -
I have found that you constantly need a new goal. You have met the main one by losing the weight and then maintaining. What is next? If you don't have that "next", it is quite easy to find yourself slipping. Every person who has maintained has done it in some form or fashion. For me, my next goal after surpassing my goal weight (my goal was 125 but my body has decided that 116-120 is best) has been to accomplish a pull-up/chin-up on my own. Now, I have atrocious upper body strength and body inflammation from ulcerative colitis mucks up the works, but that has been my new goal for almost a year now. It may take another year or two but in the meantime, I am enjoying the process and I NEVER thought I would say that I would enjoy strength/weight training but I am.
Don't stress about one pound. Like others have said, keep a maintenance range. I have been losing and gaining the same 3 pounds for a year. You are doing the right thing - looking back at what you ate and determine that you did indeed eat that much. Now all you have to do is fix it. Change your perspective and set another goal to make things "new" again.0 -
Agreed. New goals are critical!
If you just say, "Well, I lost the weight. All done here..." and move on with life, you will absolutely rebound at some point. I've been victim to that in the past. My issue wasn't complacency or boredom, it was injury. I really hurt my back and was scared to do any exercising, so if I wasn't being fit, I might as well enjoy the other fruits of my status, like food and booze. 35+ pounds later... oops.
Now that I'm about a month into maintenance, I'm focusing on 2 things: Doing a C25K program, and I want abs! So my tracking and eating is to support my health goals now, not weight loss goals. I just took a while to wrap my head around that.
Good luck! Find something fun to do in that new, slimmed down, lean, mean body!0 -
I've been asked about 4x last week if I've lost "loads more" weight recently. I am exactly the same weight as the target I hit over a year ago. I think my body has changed with running but I KNOW my weight is the same. I do suspect I have lost fat and gained muscle (unfortunately not belly fat and again unfortunately muscle to my calves but hey ho!!) . I have a 3 lbs +/- rule. As far as I can see, I can go to the toilet and lose a lb!0
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I've come to really realize that I will always have to watch myself. I think if you ever have had weight to lose that there is always the possibility of old habits creeping in if you aren't on top of it, and that's when you can go in one direction or the other. You have to take the power back because whichever direction you go in is a choice.
QFT.
6 months into maintenance and I'm learning how true this is.
Being aware that you are at the very top of the slope is actually a fabulous thing. You're stopping, with your eyes open, and considering how to tackle it. Whereas I'm pretty sure lots of us, before losing weight, would have just closed our eyes and lidded ourselves that if we just let go a little bit we wouldn't hit the bottom.
You've caught yourself after one pound. Just did it myself, this week, after a two pound gain from lots of socialising, and not taking the time to cook and eat well.
So I'm logging again, just to keep me more aware of what I'm eating, to remind myself how much food I really need, and also to remind myself just how awesome eating well makes me feel. Losing those two pounds will be a nice bonus.
Since you're still logging anyway, how about focusing on the macros? I find that keeping those right really does make me a bit less inclined to eat loads of junk. Focusing on fitness goals might also help. (I know for example that every pound I gain shaves seconds off my running pace, and I really want to consistently run a 5k in less than 30 seconds.)
You know how to do this. You do. Just give yourself a refresher course. 0 -
Thank you for this thread and the wonderful suggestions. I have also felt like I'm "nom-noming" on everything. The scales hasn't moved much, but it is a scary thing to think I am not in as control as I was. I like the suggestion of focusing on fitness. I think that will be my next goal as well. 0
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One pound - sheesh. That's one trip to the toilet, or 4 ounces of salty pumpkin seeds in the shell with water gain.
One pound is not meaningful.0 -
myfitnesspale3 wrote: »One pound - sheesh. That's one trip to the toilet, or 4 ounces of salty pumpkin seeds in the shell with water gain.
One pound is not meaningful.
It's really not about the pound. It's about the feelings of maintenance messing with you.0 -
I've come to really realize that I will always have to watch myself. I think if you ever have had weight to lose that there is always the possibility of old habits creeping in if you aren't on top of it, and that's when you can go in one direction or the other. You have to take the power back because whichever direction you go in is a choice.
This ^^^^ It's way too easy to slide into old habits. It can take only one cheat meal for me to slip back! A solid workout normally pops me back on track. But don't chase pounds around is my recommendation, it can be a bit obsessive. I allow a 4 pound range before panicking!0 -
I hear you. I looked at that pound - then two - over my weight range for six months before deciding it was real. Lowered my calories back down by 250 and hit those.
For me it was stress. And winter. But what's getting me back on it is realizing that I don't feel physically as well when I eat those things I was saying 'no' to. So that camembert tastes great, but that next day I can still taste it in my mouth - even after brushing my teeth. And I've have felt better without it.0 -
I can identify. I'm about 4 lbs over my goal and it's coming off slowly. I'm living on this maintenance forum because I'm soooo ready to get there. I'm doing well except for loosening up a little too much on weekend nights. I get right back on track Monday-Friday, but it annoys me to fall off the wagon. I actually stress ate for the first time in almost a year on a week night last week after a super horrible week at work. I know how I gained the weight, and I'm never letting it get out of control again. A range sounds so safe. Losing a pound or two versus 75! Much better!0
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Yes I gained about half my weight back. Yes I am back at it and remembering all the good habits I need to re-implement. How many of your good habits have you kept? I let all mine go unfortunately. Log your food for a couple "normal" days to see how much you are eating and that will tell you if you are heading backwards or if it is just a maintenance fluctuation.0
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I've come to really realize that I will always have to watch myself. I think if you ever have had weight to lose that there is always the possibility of old habits creeping in if you aren't on top of it, and that's when you can go in one direction or the other. You have to take the power back because whichever direction you go in is a choice.
This ^^^^ It's way too easy to slide into old habits. It can take only one cheat meal for me to slip back! A solid workout normally pops me back on track. But don't chase pounds around is my recommendation, it can be a bit obsessive. I allow a 4 pound range before panicking!
Yes that's a good rule :-) I found daily tracking my weight was helpful in seeing how my body reacts to certain foods, such as water retention, and once I am down to more my maintenance weight I will certainly weigh myself a lot less! I'm not quite ready to let go of the obsession yet..
I'm with you regarding a good workout keeping you on track. It's 11:40pm and I just got back from a run because I put it off all day, haha. Then I just knew that I would feel like crap if I didn't put in my exercise so I did it. Problem now is it will take me ages to get to sleep.. ahwell, that'll teach me!0 -
HappyCampr1 wrote: »Do you have a weight range for maintenance? Most people recommend having a five pound range that you're ok with before you hit the panic button. If/when you reach that top weight, you start logging and eat at a deficit until you get back down. Until then, just keep plugging away. Some of the long-term maintainers say they naturally gain five pounds in the winter, but then come summer they just naturally lose it again without doing anything differently...they're just more active in the summer.
I don't know. I've been in maintenance for 18 months, but I didn't stop logging until the end of January. I'm almost a month into my not-logging and my trend is up a pound. I worry a bit, but I just keep reminding myself that I still have several pounds before I reach the top of my range and to just relax. Maybe the longer I'm doing this, the better I'll get at it. Also, I remind myself that if I can go 5 months before hitting my ceiling, I can take off the weight and then next time, maybe I'll make it 7 months, and then a year and so on... So, my advice, fwiw, is to just keep trying. There's no point in stressing over a pound, even if it's a real pound.
I really like this. Thanks for sharing it. OP, as a long time maintainer, I can identify with how you're feeling. I go through phases where I slack off on my normal practices/disciplines. Sometimes it feels good to take a break, even if it means tightening up afterward. Maintenance for some of us looks like continually re-gaining and re-losing the same 5 lb (or whatever your maintenance range is).
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I know that I can't NOT log, even now about a year into maintenance. I have to account for myself while at the same time not be such a hard a$s about it. I have to plan in advance if I know I am going out. I research the restaurant menu or if I go on a trip, I make a plan on how to handle meals and snacks. With planning, I can enjoy that piece of cheesecake I had from the Cheesecake Factory this past weekend as well as the pasta dish (which I immediately put half in a to-go container BEFORE I started eating to avoid eating too much). I did not say "NO" to myself, just followed my game plan. And guess what? With the exercise I did that morning in the gym, I maintained easily.0
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I have finally gained a pound. Yeah, I know, it's one freaking pound, who cares. I still have a normal BMI, I'm still fit as the proverbial fiddle, I work out every day and love it. But, I've been eating more. I've been saying "no" less often when tasty treats show up in the breakrooms. I've been baking more. I've even had a couple of late-night binge sessions on cookies.
So, there's the pound, and yes, it's not a fluctuation - it's based on my weekly averages and it seems to be bona-fide.
So, how do I regain my mojo here? I did a fabulous job of losing weight. I feel like the focus I had when I was losing is slipping away just a bit, perhaps a little at a time..... can anyone feel me?
DrE - sounds as if maybe you've stopped logging for a while? Would logging help you turn down those treats and regain focus? Yeah, it's a pain, but it helps me.0
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