Motivation in Maintenance
jan110144
Posts: 1,232 Member
I have been in maintenance since January and it has been a rocky road. Getting better, thanks to the wise guidance of a new MFP friend.
One thing I notice is that finding motivators is elusive. I can no longer use the number on the scale going down, which was very reinforcing ( staying at the same number, not nearly so much.)
I have already bought all the new clothes I can afford 🙂
"Being healthier and more fit" is great, but not immediately compelling.
Clearly, the issue is more discipline and habit, than "motivation". But, I am interested to hear what others have found that helps with motivation a d focus.
One thing I notice is that finding motivators is elusive. I can no longer use the number on the scale going down, which was very reinforcing ( staying at the same number, not nearly so much.)
I have already bought all the new clothes I can afford 🙂
"Being healthier and more fit" is great, but not immediately compelling.
Clearly, the issue is more discipline and habit, than "motivation". But, I am interested to hear what others have found that helps with motivation a d focus.
6
Replies
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Not currently in maintenance but I have tried and failed at it before, so I have hopefully learned from my mistakes! I definitely needed some concrete goals to stick with to succeed. My plan for when I get there this time is to switch to fitness goals, running faster/further, lifting heavier, nailing funky yoga poses, I also really like doing Beach Body programs, they aren't the best workouts ever but following a program and completing it gives me a goal and sense of achievement.
I'm also thinking of playing around with nutrition, right now I'm just focusing on getting enough protein and staying within my calorie goal but once I hit maintenance I'd like to try to hit as many micro nutrients as I can, that can be a challenge!5 -
What I use now is a list I created. Before losing I had written out why I wanted to lose weight. Now that I'm at the right weight I go back and read it. It reminds me of all the improvements I see from what my life was like then. I also have a before and after picture there. Since I was very obese it's motivating to remember why I don't want to give up. I also have written out what is different now from then and that encourages me to stay on track.7
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Well one thing that motivates me in maintaining and esp when I first got there was the appearance of my skin. Now us "ahem" older gals are not ever going to have that perfect skin but one thing I really REALLY wanted to see was if all the stretched skin could recover even a little bit if I stayed the same weight (or within the same range) for a year or more. Improvements in skin and muscle are slow so that was a longer term motivation which I used once I hit maintenance.9
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I have shifted my motivation from losing weight to gaining muscle and being fit. Since the two (maintaining and weight lifting) go hand in hand it's been an easy transition.
Maybe find something else that motivates you?3 -
With @summerskier on this one. For me I found a new focus goal in performance too. For instance increase my running stamina, weights etc.
For instance I find hitting 10K steps per day hugely motivating. I am still chasing a number I guess just wanting this one to go up.My current streak is 421 days and honestly I just don't want to loose that impressive number and start again.5 -
My motivation is my daughter. She’s 6yrs old and an equestrian also. Just watching how much she has learned in 1 yr of riding x 3 days a week is amazing. So I decided that I needed to be strong and healthy for her and for me too.4
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Lolinloggen wrote: »For instance I find hitting 10K steps per day hugely motivating. I am still chasing a number I guess just wanting this one to go up.My current streak is 421 days and honestly I just don't want to loose that impressive number and start again.
I'm glad I'm not the only one who does this, although you're a couple of months ahead of me!
Besides long-term goals, little mini-goals/"games" help through the week, whether it's hitting steps, reps, "how much can I eat volume-wise and still stay under x calories in this meal?", etc. I didn't need a Fitbit, for instance, but I get probably too much satisfaction out of completing those circles.
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I notice the little things!
A car parked Very Close to mine & I could get in the driver’s door!
I wore a knit top today that I used to wear to *hide* my overweight self in it’s draping & today I went out in public - happily & confidently with the ends tied in a not at my waist.
I walked 5 miles with a friend < twice my age & *she* was tired. 👍
I will do what @cheryldumais did. And write these down! I never want to forget!2 -
@jan110144
I think the key is habits, practicing then in the long run.
I have some for my macros/micros.
Some for calories.
Some for exercise.
I made gradual habit changes over 3-1/3 years & entered maintenance so gradually that I literally do now what I’ve been doing for the past 4-5 months with no appreciable weight loss, so I’d gotten used to not seeing scale move prior to “calling maintenance.”
At this point, I’m trying to figure out my exercise goals. I’m so used to my step goal that it feels like a security blanket, but I know weightlifting is key now. I’m not sure who to ask for help with this new balancing!
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I am goal focused so not seeing the scale move is a hard one for me, I need to re focus, set myself a target ~ still working out what I want my goals to be !!
Also I have to remind myself that extra treats/desserts are trigger foods for me leading to a piranha feeding frenzy ... not a pretty sight (I haven't learnt moderation on the sweet food front yet)
I would never have thought loosing weight would have been the 'easy' part as far as I'm concerned, Still one day at a time, consistency and remembering why I'm doing this will pay dividends in the long run I'm sure4 -
My motivation would be to not get fat again1
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I think this interesting NYT article (apologies if it's behind a paywall) is apropos:
https://nyti.ms/2KbnP6T
While it looks at the achievement of life goals in general, I think it relates to how some people have difficulty maintaining after reaching their weight goal. The gist seems to be: achieving a goal gives happiness for a short time; having multiple goals, particularly tied to purpose and meaning, may help to increase one's happiness.
I know that I had to do a bit of mental readjustment after getting to GW and the initial flush of victory was gone.1 -
I keep reminding myself that future Ann needs to be healthy and independent, and wants to stay out of retirement/assisted living residential institutions for as long as humanly practical.
I observe friends around my age (63) who are still obese, and want to avoid some of what's happening to them . . . everything from big pharmacy expenses, to slow surgical recovery (on top of more surgeries needed), feeling poorly often, unable to do basic household chores by themselves (flipping mattresses, heavy yard work), unable to do fun things that require lots of walking or stairs (art/music festivals, sporting events), mostly unable to eat certain treat foods ever (because of drug interactions, or medical conditions like diabetes), uncomfortable sitting at high-top tables, unable to get in restaurant booths, unable to fit comfortably in many theater or airplane seats . . . I could go on and on.
I watch friends who are older than I (10+ years), at healthy weight and active, and see that they can enjoy things that are out of reach even for quite a few people several decades younger: Sports (weight lifting, Pilates, rowing, cycling), events involving miles of walking, daily chores, helping others, and more.
I think about what my blood pressure was (140+/80+) and what it is (120-/75-). I think about what my blood lipids were (LDL 146, HDL 45, triglycerides sometimes over 400), and what they are now (LDL 89.6, HDL 66, tris 97).
It isn't perfect, because current Ann is persistently hedonistic and self-centered, but it helps.12 -
I keep reminding myself that future Ann needs to be healthy and independent, and wants to stay out of retirement/assisted living residential institutions for as long as humanly practical.
That was one of the things motivating my initial decision to get serious about losing weight and getting more fit. I am fortunate to have great genes for longevity (my mom died at 99.5 and my uncle will turn 106 this fall) and for remaining mentally sharp to the end. The last thing I want to be is acutely aware of my inability to do things as I get older! I would also like to delay the assisted living option as long as possible (my uncle now lives in a retirement facility ... but still in 'independent living'
) 5 -
reversemigration wrote: »I think this interesting NYT article (apologies if it's behind a paywall) is apropos:
https://nyti.ms/2KbnP6T
While it looks at the achievement of life goals in general, I think it relates to how some people have difficulty maintaining after reaching their weight goal. The gist seems to be: achieving a goal gives happiness for a short time; having multiple goals, particularly tied to purpose and meaning, may help to increase one's happiness.
I know that I had to do a bit of mental readjustment after getting to GW and the initial flush of victory was gone.
Awesome article @reversemigration! True for career, weight loss, relationships, life in general...1 -
My first time on MFP was in 2012; I started after I went on a trip and ran into an old flame I had not seen for several years(we were both with other people). I was MORTIFIED that he saw me at my heaviest weight when I had always been slim before. Lost the weight, gained a bit back, and am now losing again. My motivation is to look my best when I unexpectedly go places and see people who’ve known me for a long time but whom I don’t now see that often. I don’t want to be the stereotypical person who gains a bunch of weight as they get older. Plus, when I’m heavier I never know what fits right and makes me feel that I look okay on any given day, and I HATE having to try on five different outfits before I don’t hate the way I look. When I’m slim I can pack for a weekend away without having to try on everything in my closet first.3
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The most serious thing that keeps me in maintenance mode is not slipping back into the bad habits that started sending me down the path to poor health. I was damaging my liver with NAFLD, just about everyone in my family is diabetic and my fasting blood glucose was just starting to surpass 100, I was lethargic all the time, taking lots of meds and still feeling crummy. Now my liver has healed and is back to normal, blood sugar is normal, I have energy to run up mountains and hills any time I feel like it and I’m off all meds except for a low thyroid Rx (nothing I can do about that one)
The much less serious thing that keeps me maintaining is I love wearing my bikinis every chance I get! I love buying new bikinis, mixing and matching them, different cuts and fits, prints and solids, taking care of my skin so I am bikini-ready all year around and can feel confident whenever I wear them. I need to stay really close to my maintenance weight to feel my best because just 2-5 lbs shows up immediately around my waistline and then I know I need to reel myself in and start logging my meals for a few weeks and get a bit of extra exercise in to get back to where I need to be. It might be the hypothyroidism that causes me to ballon really quickly if I don’t watch my weight so I weigh myself once a week or so if I feel my clothes fitting more snugly but oftentimes I only weigh myself once a month or less. Maintenance has been a little less “exciting” than losing weight but immensely more rewarding IMHO 😁3
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