Do you try to gain weight back when you slip below your maintenance range?

are you having hunger or hormonal issues? Is your body fighting you back to regain?

Yes, I have.

One clear case: When I was first trying to tune in my maintenance calorie level, I overshot the bottom of my goal-weight range. Realistically, there's only so thin I (or anyone else) can be, and still have best odds of continuing good health (even ignoring appearance implications, i.e., skeletally thin is really not attractive, generally). I definitely gained intentionally, and did stabilize my weight long-term within the range.

Starting many months later, I did experience some slow regain (at a creep, like averaging 2-3 pounds a year, maybe, with some ups and downs). Generally, I'm not too freaked out about that kind of gain, as long as (1) I'm in a healthy range, and (2) I don't have to buy new, bigger clothes (hate to shop). At the end of last year, I was clearly pushing toward that "new clothes" end of things, so I started intentionally creeping my weight back down again super slowly, averaging around a pound a month loss since (125-ish calorie daily deficit, nearly painless). Now, I'm pushing toward the "must buy new *smaller* clothes" boundary, so I'll be slowing/stopping the bus soon.

These are things IMO that I can observe, and act on. I have the skills needed. I've just gotta wanna, then do it. For me (won't speak for others) it's most helpful if I keep emotions out of it, and treat it as sort of a grown-up science fair project. I know I can do it, because I've done it before.

You've done weight loss before, too. And too-thin isn't healthy or attractive.

Best wishes!

Where are you in terms of a healthy weight range? If you're already on the low end, then I would deliberately try to gain back some weight. If you were trying to maintain at the higher end of healthy weight, then you can lose a few pounds and not worry about it.

When I lost weight several years ago, my initial maintenance was 130-135 because that felt sustainable and I felt like I looked pretty good at that weight. Then I started running more (marathon training) and my weight dropped. I was okay with that because 130 was right in the middle of the range of healthy for my height (5'6") and it is considered healthy to be as low as 115 or so. Eventually I stabilized at 121-124 lbs. I can eat pretty much what I want at that weight as long as I stay active, which I enjoy doing. I am a bit too thin, but I rather enjoy that after a lifetime of being pudgy. Occasionally, my weight drops below 120 and I immediately start eating more. I'll go out to dinner or add more snacks to my day. I also find I get really hungry when I drop below 120, so it is easy to eat more. Ideally, the calories should come from healthy food, but they don't always.

sijomial wrote: »

You can set an upper limit and you don't forget how to lose weight, it's actually a very normal thing that people have to do in maintenance as it's not a perfectly flat line for the rest of your life.

I think this is key. One of my challenges is having my response trigger at ca. 78 kg (getting towards the top of normal bmi for me) rather than 88 kg (right at the top of overweight bmi for me). I would also want triggers at the bottom of my healthy range, though these days I am not aiming for it and don't expect to get there. I have programmed my spreadhseet to show green when I am within my desired range, amber if I am just out, red over or under normal BMI, and hope this will help. Good luck!

ahoy_m8 wrote: »

I don't. If I eat at TDEE for a while, that will take care of it with no additional effort. The reverse, sadly, isn't true. When I'm over maintenance range, it takes a little more effort to get back in range.

haha... You are so right. @sofrances this is definitely a legitimate question to ask and there have been a lot of interesting and helpful answers. It does come down to the individual tho and what their goals are. Best of luck and glad you are on a good trend!

LivingtheLeanDream wrote: »

I can't say I've ever slipped below my maintenance range.... (it was a fight to get there and stay there)

I did once and it was really strange. Of course that was a few years back when I first was starting maintenance and I realized for the first time ever in my life I definitely did NOT need to lose any more weight. Of course shortly after I got the flu (the normal flu altho I did lose my sense of taste and smell back in Jan 2018) . Eating at TDEE and about everything else went out the window for a month. When I got back to life I was in a good range again. So I think I would have to be crazy or have an ED to want to go back to underweight.

Guess I'm the odd one out here. I started maintenance in March. I have lowered my bottom range a couple times because I just keep slowly losing. I'm 5'3" and currently weigh a little under 120 lbs, so I'm in no danger of being underweight. I was initially stressing so much about continued weight loss, even though it was very slow, then my friend asked if it would be that bad if I weighed a few pounds less and I realized she had a good point.

While I have calculated exactly how many calories I need to eat (1485 net), it can be hard for me to reach that during active months due to GERD issues. I did gain some in August cause it's super hot here which lowered my exercise calories (I'm mostly an outdoor walker). I was perfectly okay with that gain.

I am a bit concerned about my clothes getting too big. I really don't want to have to buy more!

No.

That usually happens w/o any special attention on my part. It's the losing wt part that requires concerted effort.

Yes i do get back up to around BMI 19 if i can at a good rate while lifting.