MFP Weight Goal ACHIEVED - 95 Pounds GONE - Wheelchair User

Hello all,

I wanted to make an update post, as it has been abit over a year since I initially created this thread, and so I'd like to firstly demonstrate that I have successfully maintained my weight. I'd also like others to see this thread, and learn that they too can shed the weight (and more importantly, keep it off in the long run).

From the time I created this post, I have successfully maintained my weight from 125-130 pounds, using maintenance strategy. While in weight loss mode, I had a target of roughly 1200 calories per day. Now that I am in maintenance, my daily allowed calories is 1700.

Each stage of weight loss, and weight control, presents different challenges. While having more calories allowed to you per day may seem easier, it unfortunately gives way for you to "take your eye off the ball" per say. In other words, it's easy to lose control over counting your calories, and underestimating how much you are actually eating (and thus, going over daily limit and gaining weight).

I still follow all of the tips and tricks I posted in this thread. I have started a mixed approach to tracking - while in weight loss mode, I tracked day to day, every day. However, while I more often than not still do this, sometimes depending on if I know I'll be eating out on the weekend/weekday, I'll track on a weekly level. The result is the same (calorie deficit by weeks end), however, instead I try to amass large calorie deficits earlier in the week, and then will go over by conservative amounts later in the week (however, still ensuring I do not get to a caloric surplus).

In addition, I have adopted some strategies for eating out that I'd like to share. Some of the following might sound like common sense, nevertheless I hope some are found useful.


1) If I know which restaurant I am going to eat at, I will look at menu ahead of time to plan my meal. This gives me the opportunity to assess which is the best choice of food from a caloric standpoint.

2) Often times, we will not have the luxury of looking ahead when eating out. When this is the case, focus on how the food is prepared, and delivered. Grilled chicken, and fish are great go to's when eating out. For condiments, remove calorie wasters like cheese, creams, avocados, and mayo and replace with spices (garlic chilli sauce, saracha), or lime/lemon.

3) Drink water instead of ice tea/wine.

4) Replace the rice with a house salad.

5) Remove bread if meal has high caloric potential, and replace with lettuce, or cabbage. This will substantially reduce calorie.

6) Eat a high fibre piece of fruit before going out. This will allow you to avoid wanting to order an appetizer while you wait for your meal. It'll also help with portion control on the main, as usually mains have massive portions.

If you're unsure of calories in what is in your meal/on a menu, use MFP to get a sense of the rough calorie estimate - remember you don't need to eat everything on the plate. You have control of what you put into your body.


The weight loss journey/maintenance is never ending even once you have reached your goal. It is about figuring out how to make it work for life - otherwise relapse will be inevitable.

If anyone needs any help, guidance or tips for their journey - post in this thread or shoot me a message. And remember, believe in yourself!!!