Is maintenance REALLY harder than losing weight?
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The first few weeks yes. But good habits do stick!0
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dopeysmelly wrote: »I find it slightly more difficult to maintain than lose, but I struggle comparing the two. It seems that all the support out there from media to facebook groups to MFP (but less so), is all focused on LOSING, but when you've lost and you've made it, it becomes a lonelier game. It's just you, your head and your body.
I focused on different goals instead of the scale - some fitness goals but also health ones (cholesterol and blood pressure).
Totally relate to the "lonely" feeling. When losing I felt much more part of the community, especially as MFP focuses much more on shedding the weight. Would help with motivation if MFP automatically recognized maintenance achievements (I think I deserve one for hitting two years without gaining back the kilos).MelanieCN77 wrote: »Some updates to MFP for maintainers would be nice, you're right. Like the "pounds lost" thing - on my fitbit app the scale graphic has changed to a little arc of about 10 pounds and my weight is a little dot in the middle. The "pounds lost" thing here on MFP and the angry red numbers when over calories aren't super helpful for the maintenance mindset.
SparkPeople has a "X weeks in maintenance" ticker that I really like. MFP could do something similar.3 -
I know. It's annoying. I don't think you'll find another. Weigh trackers just aren't meant for maintainers. I started weighing daily and using Trendweight as I hit maintenance, but soon the weight predictions started to freak me out. Now I just open it once per week to get the numbers to let excel calculate the "running average", and ignore the predictions. I like the "You have been tracking your weight for 2.6 years. You have reached your goal weight" message thoughmacchiatto wrote: »Those are interesting points about losing the excitement of numbers changing on the scale. And actually it's discouraging on something like Happy Scale when it gives me red numbers and shows pounds gained, yet I'm fully under my maintenance goal that I gave it. (I wish it let you put a range and it would stay "green" as long as you're within it so I wouldn't feel like I've failed if I gain a lb ... just all those normal fluctuations.) I know that's silly. Maybe I just need to see if there's a better weight tracking graph that is more maintenance-geared.
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brenn24179 wrote: »why do so many gain their weight back? Because it takes a lot of discipline. Being fat is hard, eating different is hard, you have to pick your hard, yes both are hard but I don't like being fat. Never ending have to be cautious all your life, dirn it.
I don't think it's hard. It takes awareness, but not really dicipline. Maintenance was hard before, when I based it on discipline. I belived that maintenance had to be a fight with myself. I was in a constant battle between what I felt I should do, and what I felt I should be entitled to. Realizing what I need, and that it's both okay and important to give myself what I need, and that I indeed can and should have what I want, but I can't give myself more than I can handle, has made my life so much easier.
It's just a totally different mindset.4 -
I was one of those who called maintenance and lost another 15 pounds. Things settled down and now as long as I keep up the exercise, I can pretty much eat what I want. It may take you a while to find your "me weight" and stay there. Don't worry, you'll get there. Look for the Maintainers Weekly Check-in April 2017 thread for some support. The leader (?) changes the name each month. Nice folks and good thoughts.
I laugh when I read comments like this. I still have to seriously restrict myself with my TDEE of 2400+. I could never eat what I want and not gain weight (I walk 22k steps in average).
And I'll be in big trouble if I get sick of break a leg or something.2 -
One still works hard to maintain: tracking, measuring, exercising. It's just an extension of the weight-loss life but not a return to bad habits of the past. The real difference is there's no change in the scale to cheer one on.1
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I will say that when I lost 30 lbs 6 years ago I committed to learning new habits and definitely learned how to 'see' an appropriate serving size. I was able to maintain for 3 years without measuring but still logging, planning, and cooking the majority of my meals. The good habits stuck and it wasn't until I changed jobs, got divorced, survived a 5,000 person layoff, and moved 4 times in 2 years (once out of state) that I regained any of the weight. For about 2 years I was eating out at least 2 meals a day and I had stopped working out. Even doing my best to make healthy choices when eating out, I was still over eating because I have any control or knowledge of the ingredients or preparation of my food. It took 3 years to gain 7 lbs but because my weight fluctuates +/- 3 lbs it was hard to catch, it was only when my pants felt too tight everyday that I knew there was a definite gain.
It took me longer to lose this 7lbs than it took to lose 30 so I'm more motivated to keep it off than last time around. I know I have to set limits on how many times I can eat out per week (with the exception of business trips and vacations), and track my weight daily so I can take an upward trend sooner. Each time you slip a little, you will learn something new and it gets a little easier to manage. One of the most helpful things I've learned on MFP is that a periodic 5-10 lb regain is fairly common, even for highly successful maintainers, so I have a plan in place for when this happens.
Humans learn through failure so learning to embrace temporary regains and setbacks, as long as we don't let them get out of hand, is part of the process of maintaining a healthy weight for life.
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I think losing the weight was easy in comparison because I knew there was a "reward" at the end...seeing the number I wanted to achieve on the scale. With maintenance...it's harder because there's nothing to work towards...if that makes sense.
But....maintenance can be easy if you look at it as just carrying on as usual. Youre doing nothing different except adding some extra calories on after all. Then you just monitor your weight. If you're still losing you eat a bit more. Starting to gain? Shave a few off. It doesn't have to be hard.
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For me, it gets easier the longer I am in maintenance (close to 3 years now). I don't really eat much differently than when I was losing, and enjoy the extra food and the occasional treats that I now have. It took a while - almost a year - before I let myself have those and not feel guilty. I agree with a lot of people on here - the key is being active. But when I am gone on vacation or have extended periods of time when I can't workout like I do now, I just maintain my maintenance calories. I haven't really changed most of my meals since I started, so breakfast and lunch are pretty much always the same, and dinner and snacks vary. You have to watch the scale, keep a range that is comfortable for you, have a "scream weight" that you won't allow yourself to go over, and the rest is just a factor of not making it take over your life.4
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Yes. I don't know what I am doing. I am now 5'9" and 134 lbs. My boyfriend says stop losing. I don't know how to eat to now.0
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Thanks for this post. I have felt like the oddball here because I still struggle so much with maintenance. I've lost a lot...it took about 13 months, and I've not done badly..I'm just constantly fighting to keep a handle on it. I keep hoping I'll "learn" a better or easier way to keep the weight down. But you are right...limiting meals out.. tracking, weighing regularly, and reining it back in does keep it in the ballpark. I got really thin last summer and then gained the typical 5 back which really upset me.. but eventually I will find a way to keep it down.... right now after 4 days of splurging,,,,(dinners) which I never do... the water, weight and prob a pound or two more is really making me crazy. But I know what to do..and it even feels better when everything is back in balance.crooked_left_hook wrote: »I will say that when I lost 30 lbs 6 years ago I committed to learning new habits and definitely learned how to 'see' an appropriate serving size. I was able to maintain for 3 years without measuring but still logging, planning, and cooking the majority of my meals. The good habits stuck and it wasn't until I changed jobs, got divorced, survived a 5,000 person layoff, and moved 4 times in 2 years (once out of state) that I regained any of the weight. For about 2 years I was eating out at least 2 meals a day and I had stopped working out. Even doing my best to make healthy choices when eating out, I was still over eating because I have any control or knowledge of the ingredients or preparation of my food. It took 3 years to gain 7 lbs but because my weight fluctuates +/- 3 lbs it was hard to catch, it was only when my pants felt too tight everyday that I knew there was a definite gain.
It took me longer to lose this 7lbs than it took to lose 30 so I'm more motivated to keep it off than last time around. I know I have to set limits on how many times I can eat out per week (with the exception of business trips and vacations), and track my weight daily so I can take an upward trend sooner. Each time you slip a little, you will learn something new and it gets a little easier to manage. One of the most helpful things I've learned on MFP is that a periodic 5-10 lb regain is fairly common, even for highly successful maintainers, so I have a plan in place for when this happens.
Humans learn through failure so learning to embrace temporary regains and setbacks, as long as we don't let them get out of hand, is part of the process of maintaining a healthy weight for life.
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Thanks for this post. I have felt like the oddball here because I still struggle so much with maintenance. I've lost a lot...it took about 13 months, and I've not done badly..I'm just constantly fighting to keep a handle on it. I keep hoping I'll "learn" a better or easier way to keep the weight down. But you are right...limiting meals out.. tracking, weighing regularly, and reining it back in does keep it in the ballpark. I got really thin last summer and then gained the typical 5 back which really upset me.. but eventually I will find a way to keep it down.... right now after 4 days of splurging,,,,(dinners) which I never do... the water, weight and prob a pound or two more is really making me crazy. But I know what to do..and it even feels better when everything is back in balance.crooked_left_hook wrote: »I will say that when I lost 30 lbs 6 years ago I committed to learning new habits and definitely learned how to 'see' an appropriate serving size. I was able to maintain for 3 years without measuring but still logging, planning, and cooking the majority of my meals. The good habits stuck and it wasn't until I changed jobs, got divorced, survived a 5,000 person layoff, and moved 4 times in 2 years (once out of state) that I regained any of the weight. For about 2 years I was eating out at least 2 meals a day and I had stopped working out. Even doing my best to make healthy choices when eating out, I was still over eating because I have any control or knowledge of the ingredients or preparation of my food. It took 3 years to gain 7 lbs but because my weight fluctuates +/- 3 lbs it was hard to catch, it was only when my pants felt too tight everyday that I knew there was a definite gain.
It took me longer to lose this 7lbs than it took to lose 30 so I'm more motivated to keep it off than last time around. I know I have to set limits on how many times I can eat out per week (with the exception of business trips and vacations), and track my weight daily so I can take an upward trend sooner. Each time you slip a little, you will learn something new and it gets a little easier to manage. One of the most helpful things I've learned on MFP is that a periodic 5-10 lb regain is fairly common, even for highly successful maintainers, so I have a plan in place for when this happens.
Humans learn through failure so learning to embrace temporary regains and setbacks, as long as we don't let them get out of hand, is part of the process of maintaining a healthy weight for life.
Glad to help
We have to remember that life is still going to happen (needs to happen!) and we can't control everything all the time. One thing I did this time around is print out my meal tracking reports for weeks where I felt really satisfied food wise, and had successful weight loss, so when I need to cut back for a couple weeks I can just pull them out and know right away what I need to eat. When it comes to cutting calories, the less I need to think about it the better.2 -
I think it's a little easier, except if you are prone to skipping a day or saying "oh well" because you're happy where you are. that can start to get out of control, but for it's been the same with some more calories.0
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gnu4liberty wrote: »Yes. I don't know what I am doing. I am now 5'9" and 134 lbs. My boyfriend says stop losing. I don't know how to eat to now.
Have you figured out your current rate of loss and how many calories you would need to add back in to maintain? Figuring that out might be a good place to start (if you haven't done it yet).
I know what you mean though; as I've been reverse dieting, trying to figure out maintenance, I've been surprised that some days I'm still only eating around 1500 calories or so and feeling like I'm full or don't even know what else to add. Never expected to feel that way! (It's too early to tell if I'm still losing though so I'm not sure if I need to increase it or if my maintenance is perhaps a lot lower than Fitbit thinks it is.
) 1 -
Maintaining is easier for me than losing weight
My body likes to be at a steady weight...Set point? See I'll gain a few "temporary" lbs on weekends when I relax a little and by Friday (WI) I'm right where I'm suppose to be 1 -
crooked_left_hook wrote: »I will say that when I lost 30 lbs 6 years ago I committed to learning new habits and definitely learned how to 'see' an appropriate serving size. I was able to maintain for 3 years without measuring but still logging, planning, and cooking the majority of my meals. The good habits stuck and it wasn't until I changed jobs, got divorced, survived a 5,000 person layoff, and moved 4 times in 2 years (once out of state) that I regained any of the weight. For about 2 years I was eating out at least 2 meals a day and I had stopped working out. Even doing my best to make healthy choices when eating out, I was still over eating because I have any control or knowledge of the ingredients or preparation of my food. It took 3 years to gain 7 lbs but because my weight fluctuates +/- 3 lbs it was hard to catch, it was only when my pants felt too tight everyday that I knew there was a definite gain.
It took me longer to lose this 7lbs than it took to lose 30 so I'm more motivated to keep it off than last time around. I know I have to set limits on how many times I can eat out per week (with the exception of business trips and vacations), and track my weight daily so I can take an upward trend sooner. Each time you slip a little, you will learn something new and it gets a little easier to manage. One of the most helpful things I've learned on MFP is that a periodic 5-10 lb regain is fairly common, even for highly successful maintainers, so I have a plan in place for when this happens.
Humans learn through failure so learning to embrace temporary regains and setbacks, as long as we don't let them get out of hand, is part of the process of maintaining a healthy weight for life.
Second all of this.
When it came to my regain, I didn't realise it until I was on holiday in Paris with a really bad IBS bloat (stress of travel) and I basically wanted to cry any time I put my clothes on (they were tight and I was in pain before they started squishing me) so I went out and bought new ones. By that point I was 12lbs(!!!) heavier than my then lowest weight.
For me, the problems started when I stopped getting on the scale everyday. Everyone is very much for the whole 'get rid of the sad step' movement but it has never bothered me to know my weight everyday because it's useful information, particularly when I have a bloat or predicting when I might have one. But I did it anyway, to feel more positive. So I stopped seeing the numbers, and I stopped seeing them go up so there wasn't anything I could do about it. However, I've learned from that and I weigh in regardless because that's what I need to maintain.7 -
For me, the maintenance is the hard part because it's easy to lose when all you have to do is cut back on foods & do a little exercise; however, keeping the weight off is hard. Think about it, your eating habits change & you sacrifice all the good stuff. Plus, you want to stay active, but I hate cold weather so that part is always a challenge. But once again... this is me! Some of you may agree, say the opposite or have other challenges. Right now, I'm maintaining but I hope to drop more numbers very soon!!!2
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i have to say i'm beginning to love maintenance. i've been at it for a few weeks now, and i thought i would be miserable, with very few extra calories to eat. Well, while losing i never touched my exercise calories, and now i have to. Started off with 50% and kept losing, so upped that to 90% and for now it seems to work.That's about 1000 extra kcal./week.
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macchiatto wrote: »gnu4liberty wrote: »Yes. I don't know what I am doing. I am now 5'9" and 134 lbs. My boyfriend says stop losing. I don't know how to eat to now.
Have you figured out your current rate of loss and how many calories you would need to add back in to maintain? Figuring that out might be a good place to start (if you haven't done it yet).
I know what you mean though; as I've been reverse dieting, trying to figure out maintenance, I've been surprised that some days I'm still only eating around 1500 calories or so and feeling like I'm full or don't even know what else to add. Never expected to feel that way! (It's too early to tell if I'm still losing though so I'm not sure if I need to increase it or if my maintenance is perhaps a lot lower than Fitbit thinks it is. )
This right here!!!
I have changed my calories to maintain. I am eating those calories but not the "active calories" on my garmin and I am still losing weight. Last week I was over according to the weekly reports by 1000 calories and still lost over a pound. I can't quite figure it out.........Not sure if I should go by my garmin or try adjusting MFP again........3 -
jennypapage wrote: »i have to say i'm beginning to love maintenance. i've been at it for a few weeks now, and i thought i would be miserable, with very few extra calories to eat. Well, while losing i never touched my exercise calories, and now i have to. Started off with 50% and kept losing, so upped that to 90% and for now it seems to work.That's about 1000 extra kcal./week.
I'm starting to love it right now, too! This is not my first time at maintenance but somehow now I feel like I have loads of extra calories and hardly know what to do with them all. Nice feeling for a change. 5
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