Anything that you wish you had done during weight loss that would have made maintaining easier?
RainyDayBrunette
Posts: 59 Member
I am not anywhere near maintaining yet... however I read in here quite a bit in an effort to wrap my head around maintenance... and NOT regaining the weight. I do not want to go through the gain again!
For those of you that have any advice... is there something that you wish you would have done/started implementing/learned/experienced while losing that may have helped you be more prepared for weight maintenance?
In case it matters: About me: I am a big believer in CICO. I eat whole foods, weighing and logging every bite faithfully... and exercise daily.
For those of you that have any advice... is there something that you wish you would have done/started implementing/learned/experienced while losing that may have helped you be more prepared for weight maintenance?
In case it matters: About me: I am a big believer in CICO. I eat whole foods, weighing and logging every bite faithfully... and exercise daily.
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Replies
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Weight lifting!
And not restricting too much.
Actually learning the habits I tried to learn for 3 years would have also been helpful, but I still go in spurts.8 -
I guess the one thing I wish I realized when I started maintaining 4 years ago is that you'll never been perfect. You'll gain some back and that's ok. Having a range of weight in maintainance, something you can live with. At the beginning I beat myself up if I saw even a slight gain...but I realized all I had to do was to get back on track for a few weeks and it was all back to normal. So now I have a 7lb range where I'm good with...this will change from person to person. I'm sure the shorter you are your range of "ok" is smaller...I'm 5'11 so I know 7lbs won't show.
Oh, and realize that you'll need to get in the habit of weighing at least 1x week. I was never a weigher and I rarely weighed during weight loss. I went by how my clothes fit...but it really does give you a number to gage success by.
Another is to allow yourself treats once in awhile. I really love beer. I really love ice cream. I let myself have them when I want them...in smaller quanities than before.5 -
There is much in life I'd do differently, but maintaining weight is as challenging as losing weight.
Most just don't do it and gain all their lost weight right back.
Get your mind fixed on the reality that nothing worthwhile in life comes pain free for most of us.
It's kind of simple but very hard.
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I wouldn't do anything differently, but what I did do that made the transition into maintenance easier was to gradually build up my exercise while I was losing weight. My decision to go to maintenance came when I decided to train for several events. In order to do the training and do the events, I couldn't keep eating at a deficit every day ... next thing I knew, I was maintaining.
I'm still weighing myself every day to keep an eye on things.
I still weigh and log my food some of the time to ensure my portion sizes aren't getting out of hand.
And I focus less on the food and more on the training ... although having said that, I do have to eat to fuel the training and I function better when I am eating a decent fairly well-balanced diet.5 -
Lot's more weight training right from the off.6
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MarieFromOz wrote: »I am not anywhere near maintaining yet... however I read in here quite a bit in an effort to wrap my head around maintenance... and NOT regaining the weight. I do not want to go through the gain again!
For those of you that have any advice... is there something that you wish you would have done/started implementing/learned/experienced while losing that may have helped you be more prepared for weight maintenance?
In case it matters: About me: I am a big believer in CICO. I eat whole foods, weighing and logging every bite faithfully... and exercise daily.
The common threads you see about this topic are typically related too.
1. Not going so extreme on the deficit that once you get to maintenance your body is burnt out metabolically and you are burnt out mentally and you just don't have the energy to maintain.
2. Starting some form of resistance training (weight lifting, strength training classes, bodyweight training, cross fit, whatever) earlier.
3. Realizing that hitting your goal weight is not the end, but the beginning of the new and longest phase your diet. Have a plan in place for that.11 -
I would have started lifting earlier as well..but I would have slowly upped my calories as I got closer to maintenance: jumping from a deficit to maintenance was like giving me another entire meal/day...which simply opened the flood gates to thinking that EVERYTHING fit in my calorie goals, when they really didn't. I will be a counter for life.
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These are all fantastic tips. I like the common theme of weight training.
I agree that maintenence will be harder than the loss! I kinda hope that if I prepare to wrap my head around the problems ahead of time, I may he more successful.
I read how hard it is, and I agree. Thanks to all, because I am going to do each and everyone of these things!!2 -
I've been maintaining for going on 3.5 years and I don't and haven't logged in that time save for about 4 weeks or so in the beginning.
Nothing I would necessarily do differently as I've found maintenance to be fairly easy. I made it a point when losing weight to focus on living a healthful lifestyle overall which went beyond losing weight or maintaining weight. I knew early on that the habits I was developing during the weight loss process would have to continue into perpetuity...I tend to view weight management as a bi-product of good livin'...when you're doing the things that lean, healthy, and fit people do...eating well for the most part and exercising regularly (both cardio and resistance training)...well, good things happen and things just more or less take care of themselves.
In most cases, weight is gained back because there is a failure to recognize that you can't really return to old habits or "back to normal"...there has to be a new normal.15 -
I'm only a few pounds away from maintenance... 83lbs lost... my wish is that I had started weight training earlier. I started last April and I've seen a lot of changes, but think that I would have toned up better by now along with supporting a faster metabolism too.
I also agree with you on CICO and clean eating...that along with regular cardio has been my success.
Good luck to you on your journey and congrats on all your hard work! It's paying off!! 6 -
MarieFromOz wrote: »I am not anywhere near maintaining yet... however I read in here quite a bit in an effort to wrap my head around maintenance... and NOT regaining the weight. I do not want to go through the gain again!
For those of you that have any advice... is there something that you wish you would have done/started implementing/learned/experienced while losing that may have helped you be more prepared for weight maintenance?
In case it matters: About me: I am a big believer in CICO. I eat whole foods, weighing and logging every bite faithfully... and exercise daily.
The common threads you see about this topic are typically related too.
1. Not going so extreme on the deficit that once you get to maintenance your body is burnt out metabolically and you are burnt out mentally and you just don't have the energy to maintain.
2. Starting some form of resistance training (weight lifting, strength training classes, bodyweight training, cross fit, whatever) earlier.
3. Realizing that hitting your goal weight is not the end, but the beginning of the new and longest phase your diet. Have a plan in place for that.
You are so right! When you hit your goal, it is NOT the end! It is just another stage and it is called maintaining the weight so I do NOT regain the weight!
I am maintaining now and what I am doing different now is staying with MFP. I am logging in every day, I am back to weighing daily. I have a 5 pound weight range. I know what I can eat and portions I can eat. It is my decision and my choice whether I follow my goals. This is a life style change that takes a life time at working to keep your weight at goal.8 -
Learn to eat properly. I think I ate pretty well today until I got to work and there were free all you can eat brownies and my animal instincts of eat until you are sick because you might not eat for a few days kicked in. I am always stuffing my face before work or something like going to a movie because heaven forbid I go a little hungry for a few hours before I can eat.1
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Use your diary as a resource - I will often go back in time (months) and look at what I logged when I was cutting, bulking, maintaining. It helps me gauge what I was eating at times of great success, and serves as a reminder for different snacks or meals or recipes or food products that I really liked or were my go-to's that I've maybe since forgotten about. Every once and a while I'll look at a diary page from a few months back and be like "oh yeah! I should make that again" and it gets me motivated.6
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I was already eating pretty healthily at mealtimes, and then binging on snacktimes. I know that's what packed on my weight. I did two things when dieting: I thought about what I would want my maintenence breakfast to look like, then ate that on my diet, just less. So, like, 3/4 the amount of cereal, fruit, yogurt. Then my lunches and dinners, same thing. What do I want to be eating in the end? So when I got to maintenance, nothing really changed for me except portion size. This also helps around special event times. I reduce my breakfast and lunch amounts back to diet level so I can spend the extra on a fancy dinner, say. CICO
With snacks (my trouble!) I showed willpower at the grocery store and tried to let as little crap as possible in my house. If the cookies are there, they will be gone! Also, I splurged on really, really nice treats, like fancy boxes of chocolates, that were really satisifying in small portions. Or fancy flavoured teas to have variety wit my treats with low calories. I saw it as an investment in my health. Good luck!7 -
kelleygailjones wrote: »I was already eating pretty healthily at mealtimes, and then binging on snacktimes. I know that's what packed on my weight. I did two things when dieting: I thought about what I would want my maintenence breakfast to look like, then ate that on my diet, just less. So, like, 3/4 the amount of cereal, fruit, yogurt. Then my lunches and dinners, same thing. What do I want to be eating in the end? So when I got to maintenance, nothing really changed for me except portion size. This also helps around special event times. I reduce my breakfast and lunch amounts back to diet level so I can spend the extra on a fancy dinner, say. CICO
This is such a great idea!!! Thank you!!0 -
I'm only a few pounds away from maintenance... 83lbs lost... my wish is that I had started weight training earlier. I started last April and I've seen a lot of changes, but think that I would have toned up better by now along with supporting a faster metabolism too.
I also agree with you on CICO and clean eating...that along with regular cardio has been my success.
Good luck to you on your journey and congrats on all your hard work! It's paying off!!
Thank you! I am definitely going to start weight training asap. Great job on your 83 pounds lost!0 -
Firstly, congratulations on losing 83lb0
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I think I hit all the things that were important. I lost at a moderate rate, lifted weights, didn't restrict too much, ate adequate protein.
There was one time when I tried to get really lean. I didn't understand that I really needed to meet the minimum fat recommendations and things got a bit ugly. So that was a learning experience.
Other wise I wish that maybe I tried a little harder to find a cardio activity I might keep up with--but not really.3 -
Congrats on your weight loss, 83lbs is amazing!!
I have lost 67lbs. When I first started losing weight (the first 42lbs), I had cut carbs completely. I did lose weight so it worked, but when I brought them back in, I felt so much better and less sluggish. I still continued to lose weight (another 25lbs). I wish I hadn't been so scared of good carbs from the start. They fuel my workouts and make me feel better.
I also started with a mindset of calorie restriction and trying to burn a gazillion calories through exercise. I was determined to drop the weight as quickly as possible. Now I understand the importance of preserving muscle mass. And if you don't eat enough, your body will conserve as fat instead of burning. I have a metabolism now and while I eat clean (for the most part), my portion sizes are bigger than ever.
I learned that strength training is so important, especially for females, who start losing muscle mass in their 30s. To not be afraid to lift heavy. That building muscle will ramp up your metabolism, keep you in fat burning mode, and allow you to eat.
That HIIT is better than straight cardio, for building up your overall endurance and conditioning, and continuing to burn calories after the workout.
That rest days or active recovery days are a good thing and allowing your body to recover and build back stronger is a positive thing and not lazy to take.
And just keeping up the same, consistent habits that allowed me to lose weight - portioning my meals, meal prepping, getting in my workouts, if I indulge for a meal or miss a workout, not sweating it and getting right back on it, etc.1 -
Can't think of anything honestly!0
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Ditto on the heavy weightlifting. I'm so upset I didn't discover it 20 years ago.1
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I was lifting, and I'm glad for that. So i'll plug for: do weight bearing exercise.
I think my "plan" worked pretty well. I built a way I could eat "forever", and knew I'd continue to be active. And I moved forward. I knew that the difference between losing and maintenance, when at my ideal weight, was just a couple of indulgences here and there. I let those happen, and otherwise didn't change how I ate.
And I did, indeed, remain as active.
I think the big thing is: have a plan, and don't think of goal weight as the goal.0 -
LIFT! I wish I started lifting like I do now long before I got the confidence to step into the weight room. Depended on machines for so long and always questioned why I wasn't getting results. Also wish I didn't drop my cal intake so low, I feel like it messed up my metabolism which I'm just now recovering.1
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Wish I would have done arm exercises earlier because that helps loose weight AND tone.1
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Consistency is what has become apparent to me...even if you need a little time off mentally or physically...at least keep moving...and don't revert...at all costs...1
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I don't think I would change anything. I didn't have much to lose and had a small deficit.
Obviously I wish I started lifting weights at a younger age but that has nothing to do with maintaining weight.0 -
1) Weigh in more often. I weighed myself once a month for the vast majority of my weight loss because I felt that seeing fluctuations would be disappointing. It wasn't until I was 2-5 lbs away from maintenance that I started weighing myself more frequently, and now, I'm much more comfortable with and have a better understanding of my weight fluctuations. Also, it helps to remind me that indeed, the days I do have a little splurge, do not overall cause me to get the dreaded weight creep.
2) Follow a structured resistance program. My original goal was actually to lift at least 100lbs all around, but then, I found out that I actually enjoyed cardio a lot more and did minimal resistance training, unfortunately.
3) Pay more attention early on about what portions look like without weighing/measuring. Yeah, I'm still not the best guesstimator, but it's a HUGE help to have at least a general knowledge on what a proper serving of food for my weight/height looks like. You won't always be able to measure food, and you don't want to miss out on good food just because you don't know how many calories are in something, so polishing your estimating skills will help.
4) Related to point 3, learn what portion sizes look like without the "extra savings" you might have. For example, in watching your weight, you may add less oil to your pot of rice or use lower calorie substitutions so that you can have the biggest bang for your buck. However, the rest of the world is not as health conscious. Learn how to properly portion food that is freely/heavily seasoned.
5) Eat more. I didn't lose weight super fast; it took a little under eight months to drop the 60-ish pounds, but I could've slowed down and seen even greater improvements in my fitness levels.
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I wish I hadn't have restricted as much as I did. I managed to reach a very healthy weight but developed a nasty eating disorder with it because I suddenly felt utterly, utterly helpless. If I could do it all again, I'd tell myself that slow and steady works so much better than rapid and aggressive. I gained 12 pounds once I reached my maintenance weight so I'm definitely learning the process properly now 1
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1) Expect there will be off days or even weeks. No one is perfect and gaining a few pounds doesn't ruin your diet. Just relax and go back to the habits that brought you success in the first place;
2) Find an activity that you actually enjoy. I started off doing cardio which I hated and couldn't keep up, when I found activities I enjoyed (weight training and walking), I knew it was something I could sustain long term;
3) Regular weigh ins for me help establish trends and tell me when I need to get a bit stricter with my diet;
4) Eat food you enjoy, but reduce the portion size - this will reduce feelings of deprivation and help psychologically3
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