Sustainable maintenance effort vs. original goal weight?
DX2JX2
Posts: 1,921 Member
I've been in maintenance for about a year and am just now really starting to learn what kind of effort I can realistically sustain towards the management of my weight. An injury forced me to take some time off exercise for two months and prompted an experiment to see what would happen to my weight if I limited my exercise to a routine that I felt was no imposition on me at all.
Turns out that the target weight I had set for myself (170lbs at 6'2") was a little too aggressive and required more exercise and/or calorie monitoring than I was willing to commit to forever.
I'm finding that I can easily commit to about 4 hours of exercise per week (4 or 5 sessions per week at 45 minutes to an hour each) vs. the 5-6 I've been putting in during my loss phase and first year of maintenance.
For calorie management, I no longer log all of my food but I do still meal prep my lunches. I found that I'm fine to limit my calorie consumption during the day to 35% of my daily total (usually equates to a piece of fruit for breakfast, AM/PM snacks, and a moderate lunch) and then I'm find to eat or drink however much of whatever I want for dinner.
Dessert is still a no-go as a general rule, though I will indulge once in a while with a very reasonable portion.
In terms of perceived hunger, I don't let myself feel deprived or stressed by any means. I will say that I never quite feel 'full' during the day, but neither do I feel like I'm starving. I will occasionally feel very hungry right before lunch or dinner but for the most part it feels very manageable.
Outside of that, I weigh myself daily but only monitor my weekly and monthly averages.
All in all, I've increased my target weight range from 168-173 to 170-175, it might sound like a nothing change but trust me when I say that the perceived effort to stay at this higher range is so much easier than maintaining at my original target. This really does feel like something I can maintain for the rest of my life. A true lifestyle change, if you will.
What have you found? Did you find that your original weight targets didn't quite jibe with what you felt to be sustainable? How did you modify?
Turns out that the target weight I had set for myself (170lbs at 6'2") was a little too aggressive and required more exercise and/or calorie monitoring than I was willing to commit to forever.
I'm finding that I can easily commit to about 4 hours of exercise per week (4 or 5 sessions per week at 45 minutes to an hour each) vs. the 5-6 I've been putting in during my loss phase and first year of maintenance.
For calorie management, I no longer log all of my food but I do still meal prep my lunches. I found that I'm fine to limit my calorie consumption during the day to 35% of my daily total (usually equates to a piece of fruit for breakfast, AM/PM snacks, and a moderate lunch) and then I'm find to eat or drink however much of whatever I want for dinner.
Dessert is still a no-go as a general rule, though I will indulge once in a while with a very reasonable portion.
In terms of perceived hunger, I don't let myself feel deprived or stressed by any means. I will say that I never quite feel 'full' during the day, but neither do I feel like I'm starving. I will occasionally feel very hungry right before lunch or dinner but for the most part it feels very manageable.
Outside of that, I weigh myself daily but only monitor my weekly and monthly averages.
All in all, I've increased my target weight range from 168-173 to 170-175, it might sound like a nothing change but trust me when I say that the perceived effort to stay at this higher range is so much easier than maintaining at my original target. This really does feel like something I can maintain for the rest of my life. A true lifestyle change, if you will.
What have you found? Did you find that your original weight targets didn't quite jibe with what you felt to be sustainable? How did you modify?
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Replies
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My weight target was the weight I had been most of my adult life, I just had a ~5yr blip that got me up 30lbs.
Once I had figured out the cause of the sneaky weight gain, and took a year to lose the 30lbs, I set my maintenance at 103-107lbs, my average weight prior to weight gain being 105lb (always thought of it as 7st 7lbs).
After a year maintaining, semi logging and weighing, I found I was maintaining at 103lbs average, so moved my range to 100-105lbs. I have been in that range for the past 9yr.
My problem to begin with was not that I had started eating more, it was that I had started moving less. This was a slow and subtle gain that started with a move to the suburbs, and buying a car at 49yo (hadn’t owned one since I was 31).
I improved my NEAT to make up for the walking and biking I wasn’t doing anymore, and decided, though I dislike exercise, 1hr x 5days a week was just gosh darn good for me- and it has been.
That is my basic sustainable exercise level. Sometimes I exercise more if I have a particular goal, right now I have swimming lessons tacked on to my 1hr x5d.
I don’t log, or weight myself or my food very often any more, I can usually self adjust quite well, but, with this extra swimming (mentally and physically tiring right now) , I am monitoring my energy levels and weight for a couple of weeks.
I think because I was losing back to my norm, and am now eating as I always ate, I haven’t had many problems. Adjusting to exercise was, and still can be, my nemesis.
I may not enjoy the exercise, but do enjoy what it does for me, and it is only an hour out of my day.
Cheers, h.14 -
I’ve recently been pondering a tolerance for a slightly higher maintenance weight with slightly less effort to maintain myself.
I’m 5’2 and original goal weight when I Started was 125 lbs. I hit that about a year after starting MFP and kept going, settling in pretty easily at 123, it was about a 30 lb loss. I stuck in that area for about a year, not really trying to lose anymore but not really saying this is maintenance. Then I got more active and was losing slowly again, albeit slowly, and ended up around 118 which I maintained, but with effort, for the last couple of years.
A change in job which includes a lot of travel, far less time to be active (not even exercise - just a drop in overall activity from around 14k steps/day to 8-10k if I’m lucky) combined with holidays has me back up around 123 since early November. I know I *should* be committed to losing those 5 lbs again but I’m thinking I’m ok with it.
I told myself I would reassess on my 6 year MFP versary in Mid Feb and see if I want to go back on a deficit, tighten up logging again, commit to some fitness goals. Other than some tighter pants, I’m not seeing much in the way of a difference but I know this is a slippery slope and how many end up gaining back all their weight and more, by losing focus and letting things relax.
We’ll see!21 -
Initial goal weight was 135lbs. Hit that and didn't like where I was at, so I continued to lose-down to 118lbs (low end of BMI healthy range). Didn't like how I looked so I gained a few pounds and found my 'sweet spot' at 127-130lbs. Maintained there for a few years.
Currently at 138lbs, due to some weight creep last year (started at 143lbs earlier this month), and working my way down to 128ish lbs again. I didn't find 128-130lbs to be difficult to maintain, I just got lazy and threw portion sizes out the window, (as in I started eating 2 bags of Asiago bagels every week as a snack, with a tub of cheese
).
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My goal weight was a bit of a moving target for the first couple of years at "maintenance".
My original goal of 175lbs at 5'9" was right for me in my 20's but not in my 50's, a bit too squishy.
Nibbled it down bit by bit partly driven by a desire to improve my cycling power to weight ratio but also aiming for a healthier BF%.
Got down very briefly to 161lbs but found that hard to maintain so settled around 165lbs.
That was fine for a while but as I recomped and got leaner (possibly 7lbs muscle gain over an extended period?) it just got too hard to maintain and simply wasn't enjoyable enough. I was by no means very lean by modern standards BTW.
I feel maintenance should feel normal and not like a permanent diet. I shouldn't feel calorie restricted, I shouldn't feel hungry or tired but that was exactly how I felt.
Settled on 168lbs but that has probably been more like my lowest weight / best weight, probably mostly been a couple of pounds over. That's been my happy weight for a few years now - I get to eat a lot due to my exercise, keeping my weight relatively stable isn't difficult and doesn't require deprivation and importantly I just feel good.
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WinoGelato wrote: »I know I *should* be committed to losing those 5 lbs again but I’m thinking I’m ok with it.
If you feel good and find your current weight to be maintainable long term, maybe you’ve found your ideal. I get your concern about gaining all the weight back, but it sounds like you’re too self-aware to let that happen. Good plan to stay the course for now and reevaluate next month.3 -
My current weight IS not sustainable for me.my lowest of 175 lbs was just too dang small for a 400lb boy in recovery. I am now letting myself drift upwars in a controlled as possible manner. It is/was a strange experience being physically full and still hungry. I am up about 2-3 lbs, 1.5 trending in the last 2 months. Some days i feel better, somedays just a ravenous beast. I am willing to actually regain 40 lbs slowly, if it means feeling better and is slightly easier to maintain. Its sucks being a food fixated monster. I do believe even with some regain, I will always be less satisfied and have a higher hunger level than someone who never lost weight. Only time will tell.15
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This is not going to come across right, but here goes.....,,
....it’s too hard to maintain 125 — is this story I told myself. I looked and felt great. But the story got louder when I wanted some cake or an extra glass of wine. So, damn the torpedoes — I upped my range to 130-135. It will be so much easier, I told myself.
Well, I Slowly creeped up from there, and now sit at 140.
Honestly, The calorie difference to maintain 125 vs. 135 is what? Maybe 10 cals a day, or 15? Not much.
Moral, if you are too thin, unhappy or unhealthy, by all means - put on a few pounds.
But don’t tell yourself that it will be soooo much easier to maintain at a few pounds higher. It’s still hard. Just a few calories harder.
I’m heading back to 125 and will fight like hell to stay there this time. No stories, no drama, just putting in the work and understanding the new reality. Just my two cents.45 -
This is not going to come across right, but here goes.....,,
....it’s too hard to maintain 125 — is this story I told myself. I looked and felt great. But the story got louder when I wanted some cake or an extra glass of wine. So, damn the torpedoes — I upped my range to 130-135. It will be so much easier, I told myself.
Well, I Slowly creeped up from there, and now sit at 140.
Honestly, The calorie difference to maintain 125 vs. 135 is what? Maybe 10 cals a day, or 15? Not much.
Moral, if you are too thin, unhappy or unhealthy, by all means - put on a few pounds.
But don’t tell yourself that it will be soooo much easier to maintain at a few pounds higher. It’s still hard. Just a few calories harder.
I’m heading back to 125 and will fight like hell to stay there this time. No stories, no drama, just putting in the work and understanding the new reality. Just my two cents.
This is mostly my story. I accomplished the first step -- to stop the slow upward creep. The second step is currently underway - getting back to the goal and I am 12# away. The third step will be to keep the activity level high enough (NEAT as well as planned activity) to sustain a reasonable calorie intake. When I was sidelined last winter for a month, and then again this fall for 2 months, "maintenance" required 1350 calories/day or fewer. That was just sad.5 -
These are all great shares and I’d like to add when I’m at work tomorrow at my desktop, too hard to peck away a thoughtful share on an iPhone.2
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This is not going to come across right, but here goes.....,,
....it’s too hard to maintain 125 — is this story I told myself. I looked and felt great. But the story got louder when I wanted some cake or an extra glass of wine. So, damn the torpedoes — I upped my range to 130-135. It will be so much easier, I told myself.
Well, I Slowly creeped up from there, and now sit at 140.
Honestly, The calorie difference to maintain 125 vs. 135 is what? Maybe 10 cals a day, or 15? Not much.
Moral, if you are too thin, unhappy or unhealthy, by all means - put on a few pounds.
But don’t tell yourself that it will be soooo much easier to maintain at a few pounds higher. It’s still hard. Just a few calories harder.
I’m heading back to 125 and will fight like hell to stay there this time. No stories, no drama, just putting in the work and understanding the new reality. Just my two cents.
Don't you know that adding a pound of muscle adds 50 calories to your RMR. LOL actually about 10 lbs will add 60 calories to your Tdee's. That's what I've read at least. 2 calories a pound for fat and about six calories a pound for muscle mass.3 -
You crack me up.. I was reading your post..thinking you went up 20 pounds from your goal.... but a few measly pounds and your 6' 2"? lol. I think you're good to go. But.. I do agree with your thinking.. you have to live your life where you feel sane and it isn't constant work.3
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I am currently 3lbs heavier than my lowest goal weight, my body really likes to stay at that higher weight. I have to work really hard to go lower, right now I'm working on it but I don't particularly care so my effort is minimal. If I do care at some point I'll work on getting lower again. My happy point is being able to maintain on around 2000 calories, which is what I currently maintain on and not bad for being a shorty and not far off 50 imo.7
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A little back story for context; was mild-moderately overweight until age 17, went from ~200 lbs to 170 (6' male), maintained that loss through college and became more active. Probably graduated around 165, gained up to 190 or so within the first few months of joining the workforce in a job that was 80% travel (too much eating out, overweight coworker had stubbornly terrible food habits). I started to make some changes and ultimately found MFP after a few months of losing on my own in May 2012, successfully lost down to a low adult weight of 158 in June 2013 (right before wedding). Over the next few years I maintained decently well but got back up into the 170s. Still within "normal" weight range for my height but I didn't have a ton of muscle and didn't really love the way I looked at either 160 or 170 as a result; so I started getting into lifting in mid 2015. In that time I've gained around ~14 lbs of lean mass and lost ~9 lbs of fat.
I'm more diligent with logging now than I was when I was just trying to lose. It's become so much of a habit that it doesn't feel intrusive. As far as calories and goal weight, my primary goal has shifted to an ongoing pursuit of improving my physique and getting stronger/more athletic/better at lifting rather than sticking to a scale number. Ideally, I'm cycling between bulks and cuts but have currently be struggling to get properly lean enough to start an efficient bulk.3 -
Another thought is that for those of us who tend to gain weight because we are "bingey" it's not really the sustainability issue at all. It's more the off the rails type thing which sees our weight ratchet up over time. So although I agree with the idea of sustainable maintenance there are a lot of other variables and personalities to consider. Like MiddleH mentions the most IMPORTANT thing to to understand the cause of your weight gain what ever that may be and not to kid yourself that it's OK to put on more weight because of sustainability.11
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You get a lot more calories while gaining up to the higher weight, but once you get there, your maintenance won't be all that much higher unless you're talking about putting on a significant amount of weight.6
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Hi All,
I’m a longtime lurker who has learned so much from all of you. Down 76-77 lbs with 1-2 to go (over the past 3 years.)
I had not realized, until several of you mentioned it, how few additional calories we get back at a higher maintenance weight. This is hugely helpful. I’m very appreciative of the time & effort you all put into inspiring & educating us.
1st GW: wanted to be in normal BMI range
BMI 24.9 166 lbs. 1877 cals
High Normal ~ definitely had more to lose
2nd GW: wanted waist leaner
BMI 23.2. 155. 1831
3rd GW: still had more fat - front waist
BMI 22.5. 150 1806
To create a 5 lb range for maintenance:
BMI 22.3. 148 1802
BMI 22.0 147 1798
BMI 21.7. 145. 1790
So, my buffer zone will take me awhile to achieve, but 16 fewer calories a day seems a small price to pay for peace of mind.
I also see why many of you emphasize regular weighing & trend apps. When a handful of calories per day can be a 21lb difference (and we know tracking of food & exercise - even with weighing everything & using fitness tracker - is great, but still an estimate - weighing becomes the Safety Net.
Again, extremely helpful. I am looking forward to joining your ranks in the future. I have learned so much from you.
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MadisonMolly2017 wrote: »Hi All,
I’m a longtime lurker who has learned so much from all of you. Down 76-77 lbs with 1-2 to go (over the past 3 years.)
I had not realized, until several of you mentioned it, how few additional calories we get back at a higher maintenance weight. This is hugely helpful. I’m very appreciative of the time & effort you all put into inspiring & educating us.
1st GW: wanted to be in normal BMI range
BMI 24.9 166 lbs. 1877 cals
High Normal ~ definitely had more to lose
2nd GW: wanted waist leaner
BMI 23.2. 155. 1831
3rd GW: still had more fat - front waist
BMI 22.5. 150 1806
To create a 5 lb range for maintenance:
BMI 22.3. 148 1802
BMI 22.0 147 1798
BMI 21.7. 145. 1790
So, my buffer zone will take me awhile to achieve, but 16 fewer calories a day seems a small price to pay for peace of mind.
I also see why many of you emphasize regular weighing & trend apps. When a handful of calories per day can be a 21lb difference (and we know tracking of food & exercise - even with weighing everything & using fitness tracker - is great, but still an estimate - weighing becomes the Safety Net.
Again, extremely helpful. I am looking forward to joining your ranks in the future. I have learned so much from you.
Wow - 21 pounds is only 87 calories? That's a small to medium banana. Pretty good indication of why it has to be a mindset or lifestyle change.9 -
LivingtheLeanDream wrote: »I am currently 3lbs heavier than my lowest goal weight, my body really likes to stay at that higher weight. I have to work really hard to go lower, right now I'm working on it but I don't particularly care so my effort is minimal. If I do care at some point I'll work on getting lower again. My happy point is being able to maintain on around 2000 calories, which is what I currently maintain on and not bad for being a shorty and not far off 50 imo.
50 years of adorableness! Lol3 -
I feel like I am serially either regaining ~10 or dieting the 10 off. I am a maintenance failure.
My original GW was ~5 to 8lbs "too hard" (not sustainable for my lifestyle, the lifestyle I want). It took me a while to realize that - denial is strong.
I have accepted that, but do want to reduce by 3 to 5 (less than 1/2 pound a week!).
It seems small, but I fluctuate a lot day to day with water and workouts and food volume. I need to go down to create the buffer. I can change close to 10 pounds over a weekend, I kid you not.
Also, LESSON LEARNED: I must log. It all goes wrong once I stop logging. I am an intuitive eater. My intuition is... EAT!
18 -
CarvedTones wrote: »You get a lot more calories while gaining up to the higher weight, but once you get there, your maintenance won't be all that much higher unless you're talking about putting on a significant amount of weight.
this is what I am wondering? shouldn't maintenance calories in theory be the same regardless of what weight you maintain? (ok assuming a 10lbs range, i do remember that more body weight requires more calories to function but does that change dramatically over 10lbs?)0 -
CarvedTones wrote: »You get a lot more calories while gaining up to the higher weight, but once you get there, your maintenance won't be all that much higher unless you're talking about putting on a significant amount of weight.
this is what I am wondering? shouldn't maintenance calories in theory be the same regardless of what weight you maintain? (ok assuming a 10lbs range, i do remember that more body weight requires more calories to function but does that change dramatically over 10lbs?)
Bodyweight is one of the big factors in your caloric needs.
There's a small metabolic increase in needs as you gain some weight reflected in a higher BMR but also most of your activity and exercise will also burn slightly higher to move a greater mass around.
Thread seems to have gone off on a bit of a tangent as I wouldn't think people are regaining some small amounts of weight just to eat more but rather just finding it hard to maintain at a lighter weight and searching for a weight where it might feel easier for that individual.6 -
CarvedTones wrote: »You get a lot more calories while gaining up to the higher weight, but once you get there, your maintenance won't be all that much higher unless you're talking about putting on a significant amount of weight.
this is what I am wondering? shouldn't maintenance calories in theory be the same regardless of what weight you maintain? (ok assuming a 10lbs range, i do remember that more body weight requires more calories to function but does that change dramatically over 10lbs?)
BMI 23.2. 155. 1831
3rd GW: still had more fat - front waist
BMI 22.5. 150 1806
To create a 5 lb range for maintenance:
BMI 22.3. 148 1802
BMI 22.0 147 1798
BMI 21.7. 145. 1790
For me, 10 lbs will be -41 calories daily.
So yes, basically the same.
Eye-opening!2 -
I feel like I am serially either regaining ~10 or dieting the 10 off. I am a maintenance failure.
My original GW was ~5 to 8lbs "too hard" (not sustainable for my lifestyle, the lifestyle I want). It took me a while to realize that - denial is strong.
I have accepted that, but do want to reduce by 3 to 5 (less than 1/2 pound a week!).
It seems small, but I fluctuate a lot day to day with water and workouts and food volume. I need to go down to create the buffer. I can change close to 10 pounds over a weekend, I kid you not.
Also, LESSON LEARNED: I must log. It all goes wrong once I stop logging. I am an intuitive eater. My intuition is... EAT!
Don't call yourself a maintenance failure. Just consider it mini cut/bulk cycles.12 -
Maintenance for me is a real struggle.
Stats: female, age 61, 5'7", began at 167 pounds November 1, 2017. Goal weight range is 153-155.
I have reached 154 a few times, but it's very difficult for me to sustain it. I am committed to reaching it and maintaining it; I don't think it's an unrealistic weight. Am constantly retooling and re-evaluating my approach.
Weekends are challenging for eating within my calorie allottment. I allow myself drinks two nights a week. I have a solid exercise regime.
I have a deskjob and am post-menopause, which is notorious for making weight loss difficult.
There is always room for improvement, of course, which is why I'm always looking for helpful tidbits on the message boards.
3 -
psychod787 wrote: »
50 years of adorableness! Lol
Are you flirting with me again?
people will start to talk 
3 -
LivingtheLeanDream wrote: »psychod787 wrote: »
50 years of adorableness! Lol
Are you flirting with me again? people will start to talk
I was just about to tell you two to get a room or take it to the singles hang out!
4 -
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CarvedTones wrote: »You get a lot more calories while gaining up to the higher weight, but once you get there, your maintenance won't be all that much higher unless you're talking about putting on a significant amount of weight.
this is what I am wondering? shouldn't maintenance calories in theory be the same regardless of what weight you maintain? (ok assuming a 10lbs range, i do remember that more body weight requires more calories to function but does that change dramatically over 10lbs?)
Thread seems to have gone off on a bit of a tangent as I wouldn't think people are regaining some small amounts of weight just to eat more but rather just finding it hard to maintain at a lighter weight and searching for a weight where it might feel easier for that individual.
Yes this ^.
For me it’s more about accepting that my activity level isn’t high enough right now to keep me at a calorie burn for the lower weight. So I’m accepting a slightly higher maintenance range that I can accommodate more easily right now within my lifestyle.5 -
wow i didn't realize the difference was that much on small changes in actual weight. bleh that's depressing maybe i need to go back to 130 :P
ohh! this could ne why when i updated my weight the other day i lost 10 calories a day i was due to a downgrade 0 -
CarvedTones wrote: »You get a lot more calories while gaining up to the higher weight, but once you get there, your maintenance won't be all that much higher unless you're talking about putting on a significant amount of weight.
this is what I am wondering? shouldn't maintenance calories in theory be the same regardless of what weight you maintain? (ok assuming a 10lbs range, i do remember that more body weight requires more calories to function but does that change dramatically over 10lbs?)
Bodyweight is one of the big factors in your caloric needs.
There's a small metabolic increase in needs as you gain some weight reflected in a higher BMR but also most of your activity and exercise will also burn slightly higher to move a greater mass around.
Thread seems to have gone off on a bit of a tangent as I wouldn't think people are regaining some small amounts of weight just to eat more but rather just finding it hard to maintain at a lighter weight and searching for a weight where it might feel easier for that individual.
The extra mass you need to move does account for some as well, although even at 50 MPW of running, an extra 10 lbs adds up to an extra 315 calories/week, or 45/day. Within the range or error for most logging. For me at ~3000 cal/day to maintain at that amount of activity, that's an extra 1.5%... ouch
Having gotten down to be fairly lean for my running race weight (5'10", 148 lbs), the thing I noticed the most was that hunger at that weight was MUCH more of a challenge than at 160 lbs, probably due to hormonal changes as BF% drops. It took months for that to adjust and not feel ravenous.7
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