How do you all get back on track and stay on track
Retakesfitness
Posts: 22 Member
So I managed to lose 87 pounds and I have gained about 20 of them back. I just stop trying at some point, now I want to get back into the groove. I was working out at home but I have moved with someone and thats not really an option. Im finding it hard to find motivation. How do you all stay motivated?
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Replies
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Hi @Retakesfitness!
Congratulations on losing & keeping off 67 pounds. That is a WIN!!!!
Check out the Halfsize Me podcast. She recommends eating at your maintenance calories for your current weight. Get that settled. Then, there will be a time when you feel like losing some more!
Really Sound Advice, I think.
The way I do it is by practicing gratefulness. Profoundly. I was verrrry sick. Awake all night with leg cramps. Brain fog. Blurry vision due to chronic dry eyes. 75lbs heavier. Unable to walk more than 1/2 a mile without horrible center of back pain. I could do anything. Could be active with loved ones.
Someone donated their precious kidney to me. I’m doing everything I can to keep
It in my body, be as active as I can, feed myself healthily, and live this Second Chance as long & as fully as I can.
Humans are notoriously bad at realizing the longterm effects of bad familiar habits. I’m not in denial about that anymore.
What we eat gets broken down into nutrients, processed by our bodies & THAT is what our blood & urine labs measure. I find that motivating. I can control what I eat so I can control my labs.
I hope this helps. I so want to spread this message.
Your Future Self will be SO grateful for each healthy thing you do ToDay. Really.
I wish you all the best.
Maddie 💕
PS Small baby habit changes over time yield great results.48 -
I just want to lose weight and then act on it.3
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If I go above my 5lb goal range and its more than 4 weeks of seeing higher numbers, I get back to eating at deficit until I'm back where I want to be. Been in maintenance 6 years and have had to work several times on losing a few extra pounds that have slipped on due to vacations etc. Stepping on the scale frequently means I can nip any would be gain in the bud.25
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Retakesfitness wrote: »So I managed to lose 87 pounds and I have gained about 20 of them back. I just stop trying at some point, now I want to get back into the groove. I was working out at home but I have moved with someone and thats not really an option. Im finding it hard to find motivation. How do you all stay motivated?
Why do you stop trying? I feel like figuring that out will go a long way toward learning how to stay on track.
I will say that maintenance has very little to do with motivation. No one can sustain motivation for long periods of time. Maintenance is about creating routines and patterns that you can follow for the rest of your life, regardless of whether you feel motivated on any particular day.26 -
There’s no special way to get back on track because there isn’t any track. There’s just one decision at a time. Make enough good decisions and you form a habit, which takes the place of motivation. As you have noticed motivation comes and goes, and habits are longer lasting.
The first thing I would do, since you know it’s an issue, is to figure out how you plan to get activity in now. You don’t have to do purposeful exercise to lose weight but it does make it easier, and regular activity is essential for health and fitness. Why can’t you work out at home anymore? If this is going to be your home, you need to be able to do the things you need to do there. If that means clearing a space for yourself, or a time, or using headphones in your bedroom while watching tiny videos on your phone, you can do those things. If it’s truly impossible you are going to need to find some other way to get activity.
If your activity is less than before then tracking every bite and staying within your calories becomes even essential.18 -
Good job! Even with your detour you're down 67 pounds. Focus on that number. Losing 67 pounds is quite a feat! Don't let that go. Start with the truth. Record everything, the bad and the good. Seeing it on the "page" will help to get you back on the plan, tracking and weighing your food and your self. Remember, "That which is measured improves".
I, myself, find that when I stop planning meals, tracking and weighing, I quickly slip back into small unhealthy habits, deliberately ignoring the little lapses in judgement, like it won't add up if I don't acknowledge them. I finely decided if I need to track to maintain my healthy weight, then that's what it takes. It's worth it. We're worth it.
I like your positive moniker
You got this.
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spelling oops - finally!!!1
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As others have said, maintaining is largely habit based. I find it *extremely helpful* to review my habits seasonally and account for things that *change with the weather.* You may find that a different schedule suits you better, but since my *fitness* activities change seasonally, and so do the foods I pursue, seasonal review works really well for me.
I walk home from work from spring through fall. It's nearly a 4 mile distance and my activity level for MFP ends up being in the "active" to "very active" range BEFORE I include any gym workouts. When the sidewalks get icy and the temperature drops to -55F out here, I stop walking outside and my dogs don't want to be out longer than it takes for them to potty with extreme efficiency. If I don't drop my calories at that point by about 250 calories/day, I end up gaining.
Through no small coincidence, the hot winter foods I like are hot soup, stew and tea, which are much lower calorie that a few of my "steak and potatoes" fall options, so *some of that* calorie drop can happen naturally without a huge alteration in eating volume - but if I don't pay attention and I do one without the other, then I can end up gaining weight pretty quickly.
You've probably built up a bunch of little habits over the course of your impressive loss. Some of them will need to be tweaked periodically to stay helpful to you. Before you despair, do a review of what you did to lose the weight and what's changed since then. It may be less than you think! Tweak a few things as needed without changing your entire life overnight, and you should start seeing improvements that don't seem like a stupendous amount of work.29 -
Retakesfitness wrote: »So I managed to lose 87 pounds and I have gained about 20 of them back. I just stop trying at some point, now I want to get back into the groove. I was working out at home but I have moved with someone and thats not really an option. Im finding it hard to find motivation. How do you all stay motivated?
girl i am in the same boat. 85 pounds lost 20 gained back7 -
LivingtheLeanDream wrote: »If I go above my 5lb goal range and its more than 4 weeks of seeing higher numbers, I get back to eating at deficit until I'm back where I want to be. Been in maintenance 6 years and have had to work several times on losing a few extra pounds that have slipped on due to vacations etc. Stepping on the scale frequently means I can nip any would be gain in the bud.
Who reported this? Really? I'll go all southern on'em ma'am if you want me to. When I go off "track" rarely do, but I just go back to the way LIVE. So far, as my friends can attest, the weight seems to fall off. I think I have found my settling range of about 190-195.11 -
MadisonMolly2017 wrote: »Hi @Retakesfitness!
Congratulations on losing & keeping off 67 pounds. That is a WIN!!!!
Check out the Halfsize Me podcast. She recommends eating at your maintenance calories for your current weight. Get that settled. Then, there will be a time when you feel like losing some more!
Really Sound Advice, I think.
The way I do it is by practicing gratefulness. Profoundly. I was verrrry sick. Awake all night with leg cramps. Brain fog. Blurry vision due to chronic dry eyes. 75lbs heavier. Unable to walk more than 1/2 a mile without horrible center of back pain. I could do anything. Could be active with loved ones.
Someone donated their precious kidney to me. I’m doing everything I can to keep
It in my body, be as active as I can, feed myself healthily, and live this Second Chance as long & as fully as I can.
Humans are notoriously bad at realizing the longterm effects of bad familiar habits. I’m not in denial about that anymore.
What we eat gets broken down into nutrients, processed by our bodies & THAT is what our blood & urine labs measure. I find that motivating. I can control what I eat so I can control my labs.
I hope this helps. I so want to spread this message.
Your Future Self will be SO grateful for each healthy thing you do ToDay. Really.
I wish you all the best.
Maddie 💕
PS Small baby habit changes over time yield great results.
Really great advice thank you! Maintaining is a great way to get back on track, I never thought of that!
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Retakesfitness wrote: »So I managed to lose 87 pounds and I have gained about 20 of them back. I just stop trying at some point, now I want to get back into the groove. I was working out at home but I have moved with someone and thats not really an option. Im finding it hard to find motivation. How do you all stay motivated?
Why do you stop trying? I feel like figuring that out will go a long way toward learning how to stay on track.
I will say that maintenance has very little to do with motivation. No one can sustain motivation for long periods of time. Maintenance is about creating routines and patterns that you can follow for the rest of your life, regardless of whether you feel motivated on any particular day.
Good question, I have no idea. Maybe I get tired of the lifestyle and want to eat bad again and it just goes from
There. I must find a long term routine for sure
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rheddmobile wrote: »There’s no special way to get back on track because there isn’t any track. There’s just one decision at a time. Make enough good decisions and you form a habit, which takes the place of motivation. As you have noticed motivation comes and goes, and habits are longer lasting.
The first thing I would do, since you know it’s an issue, is to figure out how you plan to get activity in now. You don’t have to do purposeful exercise to lose weight but it does make it easier, and regular activity is essential for health and fitness. Why can’t you work out at home anymore? If this is going to be your home, you need to be able to do the things you need to do there. If that means clearing a space for yourself, or a time, or using headphones in your bedroom while watching tiny videos on your phone, you can do those things. If it’s truly impossible you are going to need to find some other way to get activity.
If your activity is less than before then tracking every bite and staying within your calories becomes even essential.
Thank you, I will find a way to get active. I had an elliptical at home, watching videos or working out in a small space is a great idea !
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ElizabethKalmbach wrote: »As others have said, maintaining is largely habit based. I find it *extremely helpful* to review my habits seasonally and account for things that *change with the weather.* You may find that a different schedule suits you better, but since my *fitness* activities change seasonally, and so do the foods I pursue, seasonal review works really well for me.
I walk home from work from spring through fall. It's nearly a 4 mile distance and my activity level for MFP ends up being in the "active" to "very active" range BEFORE I include any gym workouts. When the sidewalks get icy and the temperature drops to -55F out here, I stop walking outside and my dogs don't want to be out longer than it takes for them to potty with extreme efficiency. If I don't drop my calories at that point by about 250 calories/day, I end up gaining.
Through no small coincidence, the hot winter foods I like are hot soup, stew and tea, which are much lower calorie that a few of my "steak and potatoes" fall options, so *some of that* calorie drop can happen naturally without a huge alteration in eating volume - but if I don't pay attention and I do one without the other, then I can end up gaining weight pretty quickly.
You've probably built up a bunch of little habits over the course of your impressive loss. Some of them will need to be tweaked periodically to stay helpful to you. Before you despair, do a review of what you did to lose the weight and what's changed since then. It may be less than you think! Tweak a few things as needed without changing your entire life overnight, and you should start seeing improvements that don't seem like a stupendous amount of work.
Great advice! Im going to review what I did and get back in the groove thank you so much
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How have you been doing so far since the last time you posted? I see you’re still on the forums so I know you haven’t given up yet! Good job!4
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I go by how my pants are fitting. Once they get tight, its time to smarten up.I find it takes a few weeks of bad habits before that happens. It also usually takes about the same amount of strictness to make my excess lbs go away. After being overweight all those years it is easy to fall back into bad habits and I suspect no matter how long I am in maintenance I will always need these reality checks.9
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junk food and chinese was my downfall. I had lost 40 lbs for 4 yrs and then put 30 of it back on. I went on low carb, 100 gr or less also and got it off. My motivation is fitting in those clothes, socializing and going to dr with a low weight. I dont like to socialize when I am fat, I tend to isolate.4
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brenn24179 wrote: »junk food and chinese was my downfall. I had lost 40 lbs for 4 yrs and then put 30 of it back on. I went on low carb, 100 gr or less also and got it off. My motivation is fitting in those clothes, socializing and going to dr with a low weight. I dont like to socialize when I am fat, I tend to isolate.
Thank you!! So true I isolate when I gain .2 -
First, you’re not alone. I was down #85 and have gained back #20. But I have now maintained within 5# for a few years. One thing I’m absolutely consistent with is 60 mins of exercise a day, even if it’s just walking. I also do a lot better when I plan and pack my meals. Winging it does not work for me.
The basics: Get plenty of sleep. Drink tons of water. And try to only eat when you’re hungry and stop when satisfied.14 -
It's challenging at times, but I try and keep a routine and I stay true to myself and in the days I don't feel like exercising, I still do and will get in at least 30 minutes. I also listen and watch alot of motivational workout videos with music which personally always inspires me. I also use MFP friends. Feel free to add me. Good Luck 😀
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I don´t. Food wise I am always on and off the track. I struggle. Gym wise though, I don´t rely on motivation. If I did, I would never have a consistent exercise routine. I just do it. Even when I don´t want to.8
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I can related to the OP. I've lost and gained and lost and gained... (repeat endlessly).
Now I've been at my goal weight (and even a bit below) for a few weeks and I am gaining again.
It seems to me that losing is kind of easy, as you have your goal in front of you. Gaining is even easier.
But to strike the right balance for controlling the maintenance weight is something that I find extremly difficult as so many thoughts are fighting a battle at every mealtime and snack opportunity - and basically all the time in between.
I've identified four "battles" so far:
1. It's ok to eat a little more because I'm at goal weight (hey, even my food log says so)
2. It's ok to eat even more because I'm below goal weight
3. After a couple of days of eating a some more, it seems to open the door to mindless eating again
4. At goal weight, I want to stop investing so much effort in controlling my weight. Because I really experience watching my food intake and making deliberate exercise choices to be difficult and time consuming.
I know people for who staying in the same routine comes naturally, but obviously not for everyone.
Being adamant to stay in maintance range and not gaining this time, I will reign in again, but boy ...it is a hard struggle !
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I'm in a similar boat -- lost 150 lbs to get to my goal weight, and about a year later I've regained 25 lbs of that through bingeing on chocolate. Finally came to terms with all that and have "gotten my mind right" again, back on the wagon, and have lost five of the regained pounds so far. The key for me is just the sheer terror of failure. This is my third round of massive weight loss followed by even more massive regain, and it needs to be my last. I am using CBT techniques to keep "The Snake" (the unevolved reptile brain that wants to fatten me back up again following the self-imposed "famine") in-check, and that helps a lot. Just trying to keep my eyes on the big picture.
I have always found that weight loss is the easy part, it's maintenance that's really hard. Something about the shift of gears. I always think "this time is going to be different," and so far it seems like I fall into the same traps. However, at least this time I'm getting back on the wagon before I get enormous again, so hopefully it won't be as bad.11 -
My approach to maintaining is different than most. I weighed 260 lbs in January of 2017. I loss over 100 lbs in 8 months and have been in maintenance since. I take my weekends off (from Friday at lunch through Sunday night) eating more freely, less healthy but without gorging myself. First thing Monday morning I am back to my healthier choices. In a sense, this always has me in 'loss mode' during the week... but it has been a sustainable method for me for more than 2 years. Typically my weight is up on the scale on Monday mornings, but by Wednesday or Thursday I usually have it right back in my 'comfort zone'. Weight loss and Maintaining are both about moderation.... you just have to find what works for you to keep that balance. 10
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I have only been maintaining for a few months but I use the same method as ChelleDee07, only I count my weekend calories too. I cut calories during the week so I have a surplus to use on the weekends. I eat more on the weekends but I make sure I stay under my total allowed for the week. I used the same technique while losing and was able to keep up a steady loss even though I overate every weekend. Undereat during the week and overeat on the weekends. The only thing that matters is keeping your weekly total at or under your allowed calories.
William Anderson wrote a book called The Anderson Method that teaches how to structure your calorie counting. It talks about the psychology of eating and why reserving calories for the evenings and weekends works for most people. It's all about saving your calories for times when you are with your family and friends. That way you won't feel deprived. I lost 48 pounds in less than 6 months and have kept it off for three since using his method. That's not much of a history but it's working so I'm sticking with it. I got through Thanksgiving without gaining any weight and plan to get through Christmas and New Year's the same way. (Anderson lost 130 pounds 30 years ago and has kept it off.)
Even if I do blow it on a given day, I still count my calories. I like being honest with myself so I know how much of a deficit I need to eat for the next few days to make up for my binge. If you don't count, you don't know how much you are eating. I refuse to lie to myself anymore by thinking that I can estimate my calories.
Maintenance is a life-long challenge. You can't go back to your old habits or you'll go back to your old weight.
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. Some women’s pants can stretch 4 sizes, ha. There is a pair of grey pants that I own that have fit the last 30 lbs. I think that might be ok for men’s structured pants but less so womens.riffraff2112 wrote: »I go by how my pants are fitting. Once they get tight, its time to smarten up.I find it takes a few weeks of bad habits before that happens. It also usually takes about the same amount of strictness to make my excess lbs go away. After being overweight all those years it is easy to fall back into bad habits and I suspect no matter how long I am in maintenance I will always need these reality checks.
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ChelleDee07 wrote: »My approach to maintaining is different than most. I weighed 260 lbs in January of 2017. I loss over 100 lbs in 8 months and have been in maintenance since. I take my weekends off (from Friday at lunch through Sunday night) eating more freely, less healthy but without gorging myself. First thing Monday morning I am back to my healthier choices. In a sense, this always has me in 'loss mode' during the week... but it has been a sustainable method for me for more than 2 years. Typically my weight is up on the scale on Monday mornings, but by Wednesday or Thursday I usually have it right back in my 'comfort zone'. Weight loss and Maintaining are both about moderation.... you just have to find what works for you to keep that balance.
This guy has it right. when I lost my weight.. I stuck to my healthy plan during the week..and went out to dinner once or twice on the weekend..had a few cocktails and ate what I wanted but didn't binge or gorge myself. I lost all my weight doing this..and you can maintain doing this also. It isn't like many say where you have to log every bite for the rest of your life.
It is the day after day over eating, binging...that leads to the weight gain.
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Personally, "maintenance" eventually became less about the scale and more about continuous improvement. I lost about 30 lbs starting in early 2012 and got down to <160 lbs right around June of 2013 and hung out in the 160s for at least 18 months. My job changed in late 2014 and I gained some weight back but didn't really 100% like how I looked at either weight as I didn't have enough muscle so I started following more traditional weightlifting programs in lieu of P90X and P90X3 with which I had been dabbling. Since 2015 I've gained approximately 15 lbs of lean mass and lost ~8 lbs of fat which drastically improved my body composition. Just as important, I'm way stronger, more confident, and comfortable in my own skin than ever. Of course, that before/after picture doesn't capture the ups and downs along the way; I've been as heavy as 185 and as low as 170 at times since mid 2015. I'm currently trying to cut to around 10% so I can move away from this gradual recomposition and start actual bulk/cut cycles to make more efficient gains.
ETA: I log my accurately and completely now than I did when I lost weight initially. In July of '17 I thought I was doing all the right things; logging my food, recording exercise cals with a chest strap HR monitor, etc. I took a deep dive into my log and I found I was good Monday-Thursday, i might have 1/2 of Saturday logged and the weekends were blank. This was also about the time I started browsing the community more and saw the numerous posts discussing the inexact science of measuring workout calories and the importance of weighing portions. I also found r/fitness on reddit and their suggestion of using TDEE vs. NEAT+exercise and referenced a handy google sheet used for back-calculating observed TDEE from daily weight and the previous day's calories; in essence taking a black box approach to solve for TDEE. For the TDEE sheet to work well it required good input data. Being the science person that I am (Chemical Engineer) this instantly made it easy to track everything. Making the exercise part of necessary data collection removed any emotional component to what/how much I logged. Same with the scale, weighing daily has been a habit for close to 900 days so there's no event-based association (the TDEE sheet tracks a moving average and I also started using HappyScale to trend the data as a backup). It turns out I was eating well above my observed TDEE with the other method as the HR monitor and UA record was giving me 2-3x what it should have for my workouts. Getting logging dialed in let me easily lose 10 lbs of vanity weight from September 2017 through January of 2018, encompassing an annual event I attend in September, Halloween, Thanksgiving, and a week long trip at Christmas to see extended family.3 -
Goals, goals, goals......I'm a goal setter overall. Whether it be fitness related, work related, personal growth related, etc... I am always setting short term goals. It helps me to stay grateful for all of the good things happening. When I fall into a rut, which I'm confident we all do, I pull out my goals and remind myself how much I have accomplished so far.
It may seem cheesy but it works for me. I struggle with depression/anxiety and cope by isolating from people and eating my feelings. I've also learned that while physical health is important, mental health is just as important to focus on.
I hope my rambling helps a bit. 6 -
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