What do you wish you had known about maintaining?
apullum
Posts: 4,838 Member
Hi everyone! I am down 95 pounds, 5 pounds from my goal weight, so I'm really looking forward to going into maintenance. I have been losing for over two years, so I feel confident that I know how to lose weight, but now I have to learn how to keep that weight off. What advice do you have for someone who is starting maintenance soon? What do you wish you had known when you started maintaining?
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Replies
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My advice is to weigh weekly, exercise daily, and know what step you are going to take if your weight slips out of your goal range. Set a trigger point at which you will cut calories if your weight goes too high. Commit to taking that action even if you think it might be a little extra water retention. Better to take action and then discover that you didn't need to than to begin making excuses.19
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That changing the little button to maintenance may affect you mentally more than you thought.
I initially was looking forward to it, little bit more leeway calorie wise and maybe less pressure. From day one of being in maintenance, my stress exploded! I know the science behind it all, like you, having had success and having the tools, it should have been such a positive step but I psyched myself out.
Fast forward a few weeks, no issues now, and I hope you don't experience anything similar.
Congratulations on all that you've accomplished and believe in yourself
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have a maintenance range not one goal number.13
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If it helps, I started a thread a few years ago with maintenance tips. http://community.myfitnesspal.com/en/discussion/1422943/long-time-maintainers-how-do-you-do-it/p15
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Take your time, don't beat yourself up if you put on a bit to start - it will take a while to see what suits you, weigh regularly and set an upper limit and if you reach it address it then (don't leave it for another 5, 10, 20 lbs), don't go calorie crazy, keep moving. You HAVE got this. You've done amazingly so don't let it all go now.
Best of luck
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That it's fine to have a weekly maintenance calorie goal rather than daily. That, for me at least it's still important to track my calories, so I don't regain.8
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drawaimfire wrote: »That changing the little button to maintenance may affect you mentally more than you thought.
I initially was looking forward to it, little bit more leeway calorie wise and maybe less pressure. From day one of being in maintenance, my stress exploded! I know the science behind it all, like you, having had success and having the tools, it should have been such a positive step but I psyched myself out.
Fast forward a few weeks, no issues now, and I hope you don't experience anything similar.
Congratulations on all that you've accomplished and believe in yourself
I'm glad you're feeling better about it now! Was there anything that helped you become less stressed about maintaining?0 -
TavistockToad wrote: »have a maintenance range not one goal number.
THIS!! It seems so many get wrapped up in that one number that any variation sets them off. My weight can fluctuate 5 pounds in one day! I have a 5-pound maintenance range.
Don't panic. It will be a process to see what works for you in maintenance just as it was to find what works for you when losing. Be willing to adjust when something doesn't work, but give it time.
Don't weigh every day. However often you decide, make it consistent - same day/clothing/scale location, etc.
It was tough for me to get out of the losing mind set, so be prepared for a little stress at the beginning. But, you'll settle into your new way of life and enjoy the benefits of all the hard work you've put in over the last two years. Good luck to you!2 -
Almost 5yrs on maintenance here.
1. Keep weighing yourself at least weekly
2. Gradually increase your calories until you reach the balance point where you do not gain or lose
3. Diet in anticipation of trips or big events not after them. Its just easier and less depressing. Think of it like having a savings account rather than a credit card.
4. Remember treats are still treats they are not supposed to be eaten every day and they will still make you want more of the bad stuff if you eat them regularly.
5. Get moving or keep moving. You cannot cut back on your physical activity because you are at goal. The number one predictor of long term success is whether or not you remain active.
6. Be prepared to have an extended diet again about once a year. Mine is usually in March. When you have lost most of your padding you cannot entirely depend on the ability to lose before hand and sometimes you have to diet to make up for it.18 -
TavistockToad wrote: »have a maintenance range not one goal number.
This, dont worry so much about sticking to a number, just go with a range and realize weight will fluctuate. As long as it is within your acceptable range, no reason to react/overreact.3 -
TavistockToad wrote: »have a maintenance range not one goal number.
How big a range would you recommend? Plus or minus two pounds? Five?0 -
I agree with the maintenance range. I have a +/- 2 pound range. My daily fluctuations are generally about 2 pounds. If you have higher typical fluctuations then you might want a wider range. I still weigh daily and I have no plan to stop. I think that whatever weighing schedule you had during loss is fine during maintenance. I do think it is important to weigh regularly so that you know you are in your range and you can make corrections if needed.1
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TavistockToad wrote: »have a maintenance range not one goal number.
How big a range would you recommend? Plus or minus two pounds? Five?
depending how much you naturally fluctuate, 4/5 pounds is usual.4 -
Hi everyone! I am down 95 pounds, 5 pounds from my goal weight, so I'm really looking forward to going into maintenance. I have been losing for over two years, so I feel confident that I know how to lose weight, but now I have to learn how to keep that weight off. What advice do you have for someone who is starting maintenance soon? What do you wish you had known when you started maintaining?
I've been more or less maintaining for about 4 years. I really haven't had any issues with maintenance...I do the same things I did when I was losing...I eat basically the same and exercise regularly...the only difference is that I have a handful more calories at my disposal so that leaves a bit more wiggle room for things I wouldn't normally have indulged in often when I was losing...ie pizza night on Fridays, desert most nights, beer, etc.
Keep in mind that your body weight isn't static. Weight maintenance is really a range, not a specific XXX Lbs...it's about watching the trend line just as losing weight was about the overall trend. I can be up or down about 3 Lbs from my average on any given day...sometimes more, but it's generally 0-3 Lbs.
Like I said, I basically eat the same...I exercise regularly (actually I train more in maintenance), I weigh in regularly, etc...hopefully you've developed positive habits while losing...you need to take those with you into maintenance.
I also don't log and haven't since going to maintenance save for the first few initial weeks...your mileage may vary.5 -
that it really isn't that dramatic, no need to panic. If you approach maintenace with the mindset that it's little like a chronic condition. You don;t just deal with it once and done. you actively manage your lifestyle to prevent issue reoccurring
That there will be some ups and tthere is really nothing dramatic, just cut down a little until back in happy range.
That if you lost slowly it's much easier to maintain
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Almost 5yrs on maintenance here.
3. Diet in anticipation of trips or big events not after them. Its just easier and less depressing. Think of it like having a savings account rather than a credit card.
I really like this idea! Because who really wants to do all that work of dieting and extra exercise after a vacation? And who wants to stress about it on vacation?
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Great post to start Op-it shows that your head is in the right place (so many people hit their goal weight and then think they're 'done').
Going on 4 years of maintenance here:
-realize that there will be a transition period between the weight loss phase, and then maintenance. This lasted around 6 months for me and during that time I adjusted my goal weight, I played around with my calorie intake and then I figured out what new goals I wanted to work towards. Also note that your body may continue to change shape for a while, even after you've stopped losing weight. I'm sure there's some sort of scientific reasoning behind this, but it just seems like things are getting settled in lol.
-it's totally normal to struggle with the mental adjustment that comes from leaving the weight loss phase, and then going into the maintenance phase. It can be challenging to switch from having all of the incentives that come with weight loss, to then realizing 'this is it?' Be kind to yourself and also patient
-like others have said-have a maintenance range, not a set weight. As you know, your weight can fluctuate due to all sorts of things, not actual fat related. My maintenance window is around 5lbs. If I go over that, and the weight stays constant for more than a few days, then I know it's time to tighten things up. I think I've only had that happen twice so far though, because I run a pretty tight ship over here lol.
-come up with your maintenance strategies/checks n' balances. These will vary between people but mine are daily weigh-ins, IF and then weekly calorie cycling vs daily calorie focus. Do some experimenting and see what works best for you!
-make new goals!! This is a biggie and will vary between people. It could be fitness goals, expanding your food horizons, a new hobby or sport you want to start etc.
And lastly-a big congrats for making it to this point, very glad you're joining us 9 -
drawaimfire wrote: »That changing the little button to maintenance may affect you mentally more than you thought.
I initially was looking forward to it, little bit more leeway calorie wise and maybe less pressure. From day one of being in maintenance, my stress exploded! I know the science behind it all, like you, having had success and having the tools, it should have been such a positive step but I psyched myself out.
Fast forward a few weeks, no issues now, and I hope you don't experience anything similar.
Congratulations on all that you've accomplished and believe in yourself
I'm glad you're feeling better about it now! Was there anything that helped you become less stressed about maintaining?
My mom
She started this journey a few weeks after I did, and hit her goal right alongside me. She was experiencing similar fears and doubts, and then it all shifted for me. I had been the motivator for myself and then, her inspiration. I had an example to set. One of confidence, camaraderie and assurance.
Thinking of her and our mirrored feelings made me want to keep things as positive as they had been all along. So I did and now its the reality.
Thank you for asking.4 -
crzycatlady1 wrote: »(snip)
-it's totally normal to struggle with the mental adjustment that comes from leaving the weight loss phase, and then going into the maintenance phase. It can be challenging to switch from having all of the incentives that come with weight loss, to then realizing 'this is it?' Be kind to yourself and also patient
This has been my struggle. Maintaining is, for me, harder than losing, because the motivation is so different. When I was losing, I had a goal, and I knew what to do to meet that goal, and seeing regular signs of improvement made the process sort of fun for me. I ran a VERY tight ship during my primary "cutting" phase, because I wanted it, and I pretty much always wanted it more than I wanted that pie, or the couch. LOL! Putting on a pair of pants that fit again, or that one day that I looked in the mirror and noticed this amazing curve of my arm. Wearing a new bathing suit and seeing that people were looking at me differently than they had the year before. That stuff kept me really focused.
You really don't have that when you're maintaining, and the excitement of hitting goal wears off really fast. I'm small enough that my "maintenance" calories are still kind of strict, and so I still FEEL like I'm working hard. But now - it often feels like I'm working hard for nothing. Obviously that's not true, but I really didn't struggle with staying "on the wagon" when I was cutting, and now, I struggle. A lot.
I don't have any advice, though. I think it takes time to get the hang of that new routine and get your mind around it, and I just haven't, yet. I'm 6 months into "maintenance" and truly, I've fluctuated an awful lot during that period. I can't seem to stay in my goal range very long, and I get so frustrated. The number on the scale is weirdly more frustrating to me NOW than it was while I was cutting, probably for the same reason. When I was actively losing, I could see my results in places that had nothing to do with my weigh-in so a week when I didn't lose didn't get me down too much. But in maintenance, I'm not having those "NSV"s so it's ALL about the scale. And the scale is not my friend.
/allaboutme9 -
JeepHair77 wrote: »I'm small enough that my "maintenance" calories are still kind of strict, and so I still FEEL like I'm working hard.
That certainly worries me too. I'm not quite 5 feet tall, so it's not like my maintenance calories are going up by some dramatic amount! So while I don't think that I'm going to just cut loose and eat everything all the time, it is a little frustrating to understand that I can never eat like I did when I weighed over 200 pounds, unless I want to be over 200 pounds again. Have you found any kind of new goals or ways to keep yourself motivated now that you don't have the same sorts of small victories that you had when you were losing?
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JeepHair77 wrote: »I'm small enough that my "maintenance" calories are still kind of strict, and so I still FEEL like I'm working hard.
That certainly worries me too. I'm not quite 5 feet tall, so it's not like my maintenance calories are going up by some dramatic amount! So while I don't think that I'm going to just cut loose and eat everything all the time, it is a little frustrating to understand that I can never eat like I did when I weighed over 200 pounds, unless I want to be over 200 pounds again. Have you found any kind of new goals or ways to keep yourself motivated now that you don't have the same sorts of small victories that you had when you were losing?
Most of my goals are fitness related.
I also train more in maintenance and participate in various events...my goals tend to revolve around that kind of stuff. I'm really active and do some kind of exercise activity most days...rest days usually consist of at least a 3 mile walk or a recovery ride and/or some yoga. I'm always trying to improve upon my fitness and my physique.
You may also be surprised with maintenance calories...when I went to maintenance I thought they would be rather paltry given the math and the very slow rate at which I was losing. As I upped calories, my energy went up...my workouts became better...I was setting PRs left and right in the weight room and on my bike...I was more fidgety and had difficulty sitting down to watch t.v. or movies, etc...even weird things like my finger nails started growing like wild.
As per the math, I figured I'd tap out maintenance at around 2500 calories...as I upped them, I actually continued to lose weight and actually started losing at a faster rate than I had been...I didn't peak out until around 3,000 calories.4 -
TavistockToad wrote: »have a maintenance range not one goal number.
How big a range would you recommend? Plus or minus two pounds? Five?
My range was 5lbs at first but that was working from a base of 123. In theory I should drop down to 118 prior to vacations and Christmas so that I return to 123 after. Theory didn't pan out last year due to some health concerns so I found myself at 128 before vacation/Christmas season and 133 after. Now I am having to do an actual diet to get back down. Hoping to make 118 prior to vacation/Christmas season next year. The point is, you have to adjust that range based upon what is coming. My range may be 5lbs but if I am at the top of the range before cookie season then I will be in trouble. Going forward my range is 118-123 in the 6m prior to cookie season.
Very few people are successful at keeping the weight off long term. If you are going to add your name to that short list you have to consistently error on the side or caution and be willing to do the work to fix it if you fall short. In a way it is actually harder to diet on maintenance. Those few pounds don't seem like such a big deal. Your clothes will probably still fit and no one will really notice if you gain or lose them. People will probably even work against you if you tell them you are dieting again because they will worry about eating disorders. There is no reward, no glory, no praise to be had, so it is far better to not gain anything or to correct it really quickly if you do.5 -
JeepHair77 wrote: »I'm small enough that my "maintenance" calories are still kind of strict, and so I still FEEL like I'm working hard.
That certainly worries me too. I'm not quite 5 feet tall, so it's not like my maintenance calories are going up by some dramatic amount! So while I don't think that I'm going to just cut loose and eat everything all the time, it is a little frustrating to understand that I can never eat like I did when I weighed over 200 pounds, unless I want to be over 200 pounds again. Have you found any kind of new goals or ways to keep yourself motivated now that you don't have the same sorts of small victories that you had when you were losing?
Sort of - I set myself fitness goals. I'm hoping to set a 5K PR this spring, and for some time, I've had a weird goal where I'm determined to do all of my push-ups off my knees during kickboxing class. And they're real goals, but they're just not doing it for me the way pure vanity did. And those kinds of goals aren't really keeping me focused when it comes to making good food and drink choices, and even if I'm training, my weight creeps up if I don't stay pretty strict with my calorie intake.
So at least for me, losing and maintenance are almost the same, but without the reward.3 -
I can not add anything new. Congratulations on the hard work and dedication. Now go inspire others and encourage them.3
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Lot's of great advice here.
I kind of blew it with the maintenance. I'm on the mend. Part of it was that I wasn't being realistic. That's a big deal.2 -
cwolfman13 wrote: »
Most of my goals are fitness related.
I also train more in maintenance and participate in various events...my goals tend to revolve around that kind of stuff. I'm really active and do some kind of exercise activity most days...rest days usually consist of at least a 3 mile walk or a recovery ride and/or some yoga. I'm always trying to improve upon my fitness and my physique.
You may also be surprised with maintenance calories...when I went to maintenance I thought they would be rather paltry given the math and the very slow rate at which I was losing. As I upped calories, my energy went up...my workouts became better...I was setting PRs left and right in the weight room and on my bike...I was more fidgety and had difficulty sitting down to watch t.v. or movies, etc...even weird things like my finger nails started growing like wild.
As per the math, I figured I'd tap out maintenance at around 2500 calories...as I upped them, I actually continued to lose weight and actually started losing at a faster rate than I had been...I didn't peak out until around 3,000 calories.
That's really interesting! I run and I hadn't thought about how maintenance would affect my training vs. a deficit. I don't think I'll quite make it to 3000 calories, but I might finally move from "average/back of the pack" runner to "slightly above average".
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After losing weight, I maintained for about 3 years and then I gained about 14lbs in...say a year and a half. 5 of the last 10 months (10lbs) were abroad, I got divorced, got a promotion, moved a couple times...I'm fine with 10. I let myself get a lot less active and was drinking more. You'll KNOW when you aren't doing the right thing. During my years of successful maintenance, I rarely counted calories (though I would occasionally look up food or exercise cals for reference or log a couple days just to recheck my set point) and didn't weigh more than once in a blue moon. I stuck to checking out how my clothes fit.
If you DO want to weigh, and I do think you should as you transition to maintenance and find your happy point, I would use something like Libra. Its an app that shows your weight trend, and filters out all of the daily fluctuation so that its easy to see if your weight is actually trending up or down.
I would suggest TWO set points, unless you really want to log your calories forever (which is fine YMMV):
1. Trend weight (or several days in a row) up 2-3lbs, consciously move a little more and/or eat a little less. Cut out that extra glass of wine thats been sneaking into your hand every night (or whatever)
2. 5lbs up. Start logging again with similar or perhaps a touch higher/slower than you are right now.
ETA: Good luck and CONGRATU-effing-LATIONS!!!!6 -
I would suggest TWO set points, unless you really want to log your calories forever (which is fine YMMV):
1. Trend weight (or several days in a row) up 2-3lbs, consciously move a little more and/or eat a little less. Cut out that extra glass of wine thats been sneaking into your hand every night (or whatever)
2. 5lbs up. Start logging again with similar or perhaps a touch higher/slower than you are right now.
I'm still logging (because see above - I'm fighting to find my new normal) but I really like this as a long-term plan. I'm going to remember it.
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