Anything that you wish you had done during weight loss that would have made maintaining easier?

RainyDayBrunette
RainyDayBrunette Posts: 59 Member
edited December 3 in Goal: Maintaining Weight
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.

Replies

  • RainyDayBrunette
    RainyDayBrunette Posts: 59 Member
    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!!
  • srecupid
    srecupid Posts: 660 Member
    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.
  • RainyDayBrunette
    RainyDayBrunette Posts: 59 Member
    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!!
  • RainyDayBrunette
    RainyDayBrunette Posts: 59 Member
    SLIMn2016 wrote: »
    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!
  • koosk2265
    koosk2265 Posts: 1 Member
    Firstly, congratulations on losing 83lb
  • arditarose
    arditarose Posts: 15,573 Member
    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.
  • divcara
    divcara Posts: 79 Member
    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.
  • Francl27
    Francl27 Posts: 26,371 Member
    Can't think of anything honestly!
  • leajas1
    leajas1 Posts: 823 Member
    Ditto on the heavy weightlifting. I'm so upset I didn't discover it 20 years ago.
  • Sabine_Stroehm
    Sabine_Stroehm Posts: 19,263 Member
    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.
  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
    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.
  • pescetarian_love
    pescetarian_love Posts: 64 Member
    Wish I would have done arm exercises earlier because that helps loose weight AND tone.
  • JustaJoe00
    JustaJoe00 Posts: 777 Member
    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...
  • bioklutz
    bioklutz Posts: 1,365 Member
    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.
  • neldabg
    neldabg Posts: 1,452 Member
    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.
  • PinkPixiexox
    PinkPixiexox Posts: 4,142 Member
    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 :)
  • daz2270
    daz2270 Posts: 73 Member
    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 psychologically
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