How was your adjustment into maintenance?
peachvine29
Posts: 400 Member
I just had a little practice in maintenance during a two week diet break that I am coming to the end of (tomorrow is my last day). I kind of let loose a little too much and went over calories most days and didn't log at times, however I think it was worth it so that I had the break and extra nutrition to build back up my energy and nutrients perhaps.
I have aiming for a deficit for a year and a half, with only one haphazardly done other two week long diet break at the end of spring, (plenty of slip ups of going over and not logging during the deficit though - but have lost 65 lbs.) and it was scary practicing maintenance these past two weeks. I really thought everyday about just going back into a deficit to lose the last 5-10 pounds now but ended up not doing so. I wish I would have stuck to maintenance calories a bit better and not debated ending the break so as to not stress myself out and just take advantage of the break.
I think I also had an approach to where I thought this was a good opportunity to let loose and go way over calories, however I don't want to do that in maintenance. I stick with my calorie goals much better when aiming for a deficit but maintenance seems a bit harder to be motivated for.
I am just wondering what everyone's transition from deficit to maintenance looked like? Did you all struggle with the same things? How did it play out and how can I learn from you? How long until you get used to it?
I have aiming for a deficit for a year and a half, with only one haphazardly done other two week long diet break at the end of spring, (plenty of slip ups of going over and not logging during the deficit though - but have lost 65 lbs.) and it was scary practicing maintenance these past two weeks. I really thought everyday about just going back into a deficit to lose the last 5-10 pounds now but ended up not doing so. I wish I would have stuck to maintenance calories a bit better and not debated ending the break so as to not stress myself out and just take advantage of the break.
I think I also had an approach to where I thought this was a good opportunity to let loose and go way over calories, however I don't want to do that in maintenance. I stick with my calorie goals much better when aiming for a deficit but maintenance seems a bit harder to be motivated for.
I am just wondering what everyone's transition from deficit to maintenance looked like? Did you all struggle with the same things? How did it play out and how can I learn from you? How long until you get used to it?
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Replies
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What habits have you developed that help you stick to your deficit calorie target? (Logging and weighing everything, drinking more water, prepping lunches, eating out only once a week, ordering only an entree or an appetizer and not both, exercising two days a week, weighing yourself weekly?) All your habits should stay exactly the same in maintenance; the only thing that should change is your daily calorie total.
If some of your habits look too difficult to stick to for the rest of your life in maintenance, see how you can rework that habit so that it’s sustainable and easier to stick to, but still allows you to hit your calorie target.
For example, I love McDonalds. But I used to eat way too much. I am not willing to give up McDonalds for the rest of my life, so that’s not a habit change I made. However, I AM willing to commit to only eat McDonalds while on a road trip, and only ordering one sandwich and one side when I do that. I reworked an impossible habit into a lifetime sustainable habit that still lets me hit my calorie goal.24 -
I did a slow deceleration into maintenance (gradually increased calories a little at at time, spread over a period of weeks), and decided not to take my basic daily calorie goal all the way to my maintenance estimate (in other words, decided to calorie bank: Eat a little lower than maintenance most days, to allow for occasional indulgences above maintenance).
I'm heading into year 4 of maintenance at a healthy weight, admittedly a bit above my preferred weight, but still around BMI 22point-something most of the time. I also still log most of the time, less so on days that are more annoying to log (which also tend to be some of the higher days, usually), but I'm watching the scale-weight trend in order not to be too nutso long term. It's not perfect, but it's working OK, I think.
I really, really, really hate drama, so I don't agonize about things or beat myself up or feel guilty about food, but neither do I rationalize occasional departures from a sensible approach. I like process (i.e., can buy into doing a process that works for me) and like using data (vs. feelings) to guide action. I think those character traits help me not struggle.
I think everyone has a little different orientation, so it can be important to figure out what one's own personal strengths and weaknesses are, and take steps to exploit the strengths, and game the weaknesses so they get less chance to be a problem in practice . . . easier to say than do.
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I totally blew it. From perfect goal weight and 55 year old abs I logged a surplus for a few months and was getting stronger with heavy lifting. But......I'd occasionally miss a workout or have an abysmal food day. But I was only 2-3 pounds heavier than the previous month so I didn't really get too worried. Broke a rib squatting one day and I didn't let off the calories. One year later I'd gained fifty pounds and it wasn't muscle! Back on strict Whole30. When I have abs again I'll start weight lifting with a 56 year old mindset but I will only increase my calories on the day after I've logged a workout.
On another note: I never had a headache or any stomach upset for 500 days when I was in a calorie deficit. Not so in my poor maintenance routine.
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I actually increased to maintenance cals straight away with no gradual increase. I logged for several months quite carefully. Then I eased up and would describe myself as a sloppy logger now. I have days where I don’t log and I don’t weigh stuff any more. It’s worked so far since 2014.
You can try maintenance for a while and see how it goes. Then if you want to lose a few more pounds you can. I think dieting is emotionally and physically stressful and a long break of several months in maintenance served me well.
I’m losing a few vanity pounds now because I want to try a bulk over winter.6 -
I have had more maintenance days than diet days in the past few years, so transitioning didn't feel like a big adjustment. I don't really "stick to calories" on a daily basis. I just log my food and see how my day ends up compared to other days. Sometimes it's slightly over, sometimes it's slightly under. I have a spreadsheet that has my monthly calorie data. If I find myself accumulating too much "debt", I just eat more carefully, and more often than not, this means ending the day on a deficit. I'm not too bothered if some days don't create a deficit despite being careful, I just do my thing. It usually balances out eventually without burn out or feeling like I'm on a structured diet. If I have something specific planned, then I do a shorter but more structured deficit period to bank for the event.9
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I just transitioned from my 3500/week deficit, 1lb/week loss straight to maintenance calories.
Wasn't a struggle for me at all - I just regarded it as a return to normal after an interlude of dieting/restriction.
I get just as much satisfaction from seeing the bathroom scales telling me I'm in my maintenance range as I did when I was dieting. How nice to have a small victory (most) days rather than a victory once in a while.....
Did continue to experiment with different weight ranges and make adjustments over the years as I don't regard maintenance as a flat line forever. I also don't see the need to "balance the books" on a daily or weekly basis - I take a much longer view than that.
Very important to know yourself and seek to make the process as easy and enjoyable as possible. For me the least amount of restrictions possible means I'm happier and maintain easier.9 -
gallicinvasion wrote: »What habits have you developed that help you stick to your deficit calorie target? (Logging and weighing everything, drinking more water, prepping lunches, eating out only once a week, ordering only an entree or an appetizer and not both, exercising two days a week, weighing yourself weekly?) All your habits should stay exactly the same in maintenance; the only thing that should change is your daily calorie total.
If some of your habits look too difficult to stick to for the rest of your life in maintenance, see how you can rework that habit so that it’s sustainable and easier to stick to, but still allows you to hit your calorie target.
For example, I love McDonalds. But I used to eat way too much. I am not willing to give up McDonalds for the rest of my life, so that’s not a habit change I made. However, I AM willing to commit to only eat McDonalds while on a road trip, and only ordering one sandwich and one side when I do that. I reworked an impossible habit into a lifetime sustainable habit that still lets me hit my calorie goal.
love ^^^1 -
I had a terrible time with it. mentally I think I over did it a bit on the loss, 45lbs in 6 months, and really needed a break. Vacation and summer chaos caught up with me and I gained ~10lbs back in about 3 months. I have kept up my exercise however and and I am ready to get back into it. This time with a very small deficit (200 calories) sustained over a longer time. I will not be focusing on the scale per se but I will be tracking calories and making sure I stay at a consistent intake. The very slow rate of loss into maintenance should make it easier to stick to fingers crossed.9
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It’s been six months since I switched to maintainence, and I’m still struggling to find a balance. I was very, very strict while losing, and I think I burned myself out. Lately, I’ve had a few days “on track”, then I eat all the things. I’ve been able to maintain doing this, but it’s not what I want. I’m striving to be more balanced, but it’s hard.8
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I hit my first goal weight of 150 after 7 months of dieting and stayed there with relative ease. About a year later I dropped to 125 my UGW and had a terrible time maintaining (mentally and physically). I slowly and steadily floated back up to 150. I’m making one more go of it now, but if it’s as hard to stay there this time, I’m just going to live with a higher weight. Abs are nice, but not worth agonizing over.10
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Transitioning into maintenance wasn't difficult. Actually maintaining though, now for almost 7 years, has been challenging, more-so the further into it I go. I've made it much longer than most people get, but when I think of how many years ahead of me I still have, it's overwhelming and frankly I don't know if I'll be able to do it.
Wow, I'm a bummer this morning-need more coffee
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Reading all of these posts with great interest! I was in maintenance for about for about two and a half years. I could not hold that low weight which sounded so perfect. (I lowered my goal several times, and this was 6 lbs lower at the end.) I really wanted to make it work, but I just couldn’t. Gradually, I gained those 6 lbs, and held. In the last two years, I’ve added to that until I was up 40lbs! I am losing it, promising myself, never again. I had to get over feeling mad, and frustrated before I could start again. I know it’s finding a reasonable goal that you are happy at. I know my exercise, too, has to be consistent, but doable. I want to learn this time how to balance life and being not just thin, but healthy. And that includes emotionally. Thanks for sharing your experiences. I am hoping to learn and be successful again.11
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I gradually increased calorie intake and reduced logging simultaneously. I stick to my go-to meals and foods about 85% of the time. After several months, I gradually start consuming more calories and the scale trend creeps up (less than 10 pounds, my clothes still fit). I return to MFP, refocus my efforts, then repeat the cycle. This works for me since it allows me to splurge a bit and not feel continuously restricted. I still consider myself in maintenance since even at my higher weight I'm still mid-range BMI.8
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I'm great at losing and I'm amazing at gaining, but when it comes to maintaining, every day is a challenge.
In 2011 I lost 50lbs (193 - 143, at 5'11). I felt great, and got a "big ego" thinking I could never go "back". I was right on the going "back" since I never actually gained it ALL back, but I tend toward the low 160's, then get back on my game and lose it again. My Healthy BMI is anywhere between 179 - 133, so even in the 160's I'm healthy, but I feel like cow. LOL
My goal this time is to get to 150, stop losing, and try to stay between 147 - 153. But that's been my goal before. Most of the times before I'd keep losing, getting into the low 140's, thinking "I'm good" and it slowly comes back. OR I get to 150ish and figure "end game" "it's winter" "oh, my clothes fit". Maybe the 5th time is a charm?7 -
kristen8000 wrote: »I'm great at losing and I'm amazing at gaining, but when it comes to maintaining, every day is a challenge.
In 2011 I lost 50lbs (193 - 143, at 5'11). I felt great, and got a "big ego" thinking I could never go "back". I was right on the going "back" since I never actually gained it ALL back, but I tend toward the low 160's, then get back on my game and lose it again. My Healthy BMI is anywhere between 179 - 133, so even in the 160's I'm healthy, but I feel like cow. LOL
My goal this time is to get to 150, stop losing, and try to stay between 147 - 153. But that's been my goal before. Most of the times before I'd keep losing, getting into the low 140's, thinking "I'm good" and it slowly comes back. OR I get to 150ish and figure "end game" "it's winter" "oh, my clothes fit". Maybe the 5th time is a charm?
So I just started listening to a podcast called “Half Size Me” created by a woman who yo-yoed but then found a mindset and way of life to maintain 170 lbs. loss. Someone mentioned it in these forums and I decided to listen one day and I highly highly recommend it! Been binging it all week lol. Maybe she might help. She has a free podcast, does coaching calls, courses and stuff. She’s awesome and is all about not focusing on weight loss but weight maintenance. I’m sorry you’ve been up and down but at least you know how to lose it! That’s something many don’t!!
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I struggled a bit at first due to achieving my initial goal of weight loss and a bit lost in setting up a new larger goal, but I need a "Why" and have a greater purpose I'm striving for. I settled on performance in mulitsport and obstacle course races.
I give myself a break in the off season, especially good since Halloween & Thanksgiving are around there, but now they are opening up winter courses as an additional challenge, which serves as a solid motivator.
I rely on data, but analyzing yourself is the practically impossible due to confirmation bias. Knowing this I establish a discipline to follow daily, weekly, etc. I review the data over time, check progress, and re-evaluate accordingly. Also helps that my wife is a scientist as well, so if I hit a wall I have her review and give me her thoughts.
Definitely working as I've been in maintenance for 5 years now.5 -
I had a pretty decent transition from weight loss mode to maintenance. I set myself up nicely while losing weight by eating enough, creating healthy, sustainable habits and not being hard on myself. I basically continued doing what I did to lose the weight (and still continue to do so) and I just upped my calories.
For me, it was more of a mental challenge. I worked so hard to get the weight off and loved being in single digit clothing sizes for the first time as an adult. I *did not* want to gain the weight back.
Also, while I was very happy with the way I looked in clothes, not so much out of clothes in different areas of my body. I thought that was just the way it was going to be and figured it was better then being overweight/obese. Back then there was not a maintenance forum here or much info about maintenance online at all.
However, after a couple years of maintenance my trouble spots tighten up and I was thrilled!
Once I got out of my own head, maintenance was a breeze. I've maintained my big loss for over 6 years and I haven't gained any back outside of my range.
Very proud of myself, but I still keep at it everyday and never get complacent.
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I have been pretty lucky and been able to maintain for about five years now. I definitely run into periods where I fall off a bit, but have been able to pull it back in before it gets outs of control.
Developing some good habits (weight training) that will always be a part of my life certainly helped in that regard. I also found a bunch of foods that I eat routinely that pack a pretty low calorie hit, and serve my macro needs, so most of my days kind of just take care of themselves and I don't have to worry too much about counting calories.
More importantly I always maintained that I was going to make changes I could sustain for life. I was never going to spend 3 hours a day in the gym or give up coffee, alcohol and wing nights...so I just found a balance that allows that.
I really don't log anymore. I just hang around for the community chats, and recipe ideas, fitness discussions etc.
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I transitioned fairly easily because I only ever was set to 0.5lb a week /21lbs to lose so when I reached goal I didn't gain many calories per day. Ended up losing a further 10lbs (gradually happenened over a few years) and have kept the majority of those off -it takes working at pretty much all the time which I'm prepared to do... if I keep active (which is pretty much my norm) then I maintain fairly effortless. I recently had some weight creep but 2019 has been an extremely tough year personally for our family so exercise took a back seat for a while. Back on it now though and feeling in control of maintaining my weight once again.
I'm in maintenance 6yrs.
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rainbow198 wrote: »However, after a couple years of maintenance my trouble spots tighten up and I was thrilled!
this right there is a very good maintainers incentive! I am 2 years in and it hasn't been entirely a cake walk but I also love to run so that helps with the CO part. My transition this time was probably the best in all my years of yo yo in that instead of bouncing and ending with boom, I just set my goal a little bit higher than before and eased into maintenance gradually increasing cals. I would say it would be all picture perfect that way but then I got an injury and then I got the FLU which made me start the bounce around thing during my first year. This year has been better as I have looked at things a lot more LONG term and set monthly type goals like "get 7 hrs of sleep avg this morning" or "eat a little more protein a couple meals this month" small type things. But always in the back of my mind for the very long term is the quote above. I do think 2 years in that there is some improvement. I have to keep reminding myself that the tighten up part can't happen if I bounce around with the regain and lose again stuff as my body needs to know I am where I am to stay.
hoping to join the ranks of 3 yr maintainers for next year.3 -
I fell into maintenance as I never reached my original goal. I just stopped losing. I have been in maintenance 2 years. The last year has been tougher as I have gained a few pounds and am now restricting even more to try to get a handle on it. It seems to me that maintenance has it's own challenges because you no longer get the reactions from others about how great you look now etc. So you must find something else to shoot for. I think for all of us that may be a different thing. I'm still trying to figure out what mine is, lol.5
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I’m on a low sodium diet (1300 mg) a day. I’m struggling to get enough calories each day to reach a maintenance level. I haven’t found an answer to balance sodium and calories. It’s becoming worrisome.4
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It took me almost 18 months to lose 50 lbs so I had plenty of time to change my eating habits & thinking so it was easy, I just ate a little more of what I normally ate however I gained 10 lbs when I quit smoking by eating snacks in the evening, I finally got a handle on it & lost 2 lbs so far7
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On another note: I never had a headache or any stomach upset for 500 days when I was in a calorie deficit. Not so in my poor maintenance routine.
Wow! I used to have constant heartburn. It started in college. For 2+ decades I purchased at least a box of Alla Seltzer and a bottle of Tums a month. When I went primal/paleo/keto that went away entirely. I was sure it was carbs. But when I wanted to cut weight and try to minimize strength lost (51-yr-old lifter) I did not want to shovel tuna down every day and slipped and went back to carbs.... and the symptoms never reappeared. So another anecdote that may indicate a calorie surplus is hard on some people's digestive system.
For what it's worth...
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It took me 2.5 yrs to lose almost 150. The last few months I was losing so slowly that I just stopped losing. I was about 5 lbs above my original goal, and was fine with that. I’ve regained about 20 lbs the last 3 years, mostly vacation lbs that don’t come off. So I can eat at maintenance pretty well most of the time but have had a hard time cutting back enough to lose the little extras. I’ve also increased my activity level a lot, now biking 1,000 mi this year and longer distances swimming. It’s been a challenge to fuel my activity enough but not too much. I’ve also gotten a little too “flexible” with eating treats!
This is of concern to me because I gained all that excess weight very slowly, 5-10 lbs a year for 25 years. Obviously I don’t want to go there again.
I’ve decided to start logging again and refocus on losing that extra 10 lbs by my 65th birthday next spring.12 -
It’s easier than I thought. Instead of eating 1400 cals I now eat 1900 for a few weeks. I noticed my fat scale doesn’t show weight loss but fat loss. From 33 % to 28 %. All my trouble spots (love handles etc) seems to dissapear now. But I work out hard and still count cals.5
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I have respect for people that have chosen a maintenance number and get there and stay there, but it wasn't that way for me. The lines are a lot blurrier.
I have declared myself to be "in maintenance" several times over the last five years. The first time I had moved from an overweight BMI to the top end of normal BMI. I was tired of living life in a calorie deficit, and I liked how I looked. I was within the range of normal, so...done.
I've had ups and downs in between (I was a stress binger), but at a certain point I moved to the middle of normal BMI and declared that to be my new maintenance number.
I haven't binged for a year or two (thankfully), but I had about 6 months of stress/no time/illness starting in November of last year and I eventually regained some weight. I'm back to my maintenance range but now I'm looking to address this visceral fat I still have, regardless of what the scales say. (I'm a quintessential apple).
Am I in maintenance right now? Kinda sorta. Blurry lines.7 -
My transition was painless...initially lost two more pounds after reaching goal. I’m looking at my new lower weight as part of an overall health strategy. At 59, I have risk factors for colon cancer and heart disease, so I am very highly motivated to keep my weight where it is. Very healthy eating (except for indulgences on holidays and special occasions), consistent exercise and logging/tracking is my new normal.3
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