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4/18
Did I exercise for at least 20 minutes? No. Walked 0.51 miles
Did I stay within my calorie budget for the day? No.
Did I keep track of everything I ate and drank? Yes.
PASS 3 of 3 used (4/18)3 -
APR 18 - Pass day
T ✅ | C ❎ | E ✅ [2:50 h walk]
Pass = 10/3 | No sugar ❎ | Sleep ✅
During weight loss, I made a plan on how to transition to maintenance. I initially considered adding calories incrementally until my weight remained stable. Since I was feeling somewhat fatigued the more I neared my goal, I changed my mind and decided that I would jump to a conservative estimate of what my maintenance calories might be.
After I hit my goal, I did not manage to stick to a maintenance budget despite further adjustments over two weeks. So I told myself to view that time as an unplanned diet break and that I would simply get back on track after that.
However, the overeating has continued. It's as if something switched when I saw my target number on the scale. I went from ~ 60 kg (132.2 lbs) at the beginning of the year to 55.5 kg (122.3 lbs) mid-March and am now almost back to 56.9 kg (125.4 lbs). While the absolute numbers do not worry me too much, I do not want to develop a yo-yo pattern.
I know the good habits that helped me get to my goal (meal prepping, pre-logging, closing the kitchen at a set time, no sugar, enough water and sleep). I also know my current challenges (a more social office environment and irregular work hours).
I estimated that I could return to my target weight by my birthday if I go back to my original weight loss budget. While I managed to adhere to that budget under “controlled“ home office conditions, returning to it in my current setting when I did not even manage to stick to much higher maintenance calories seems like a sure way of setting myself up for failure and also not really conducive to learning how to maintain.
I also feel a bit guilty about posting in the group at this point, since I am obviously not properly applying myself to the challenge.
In conclusion, I would be very grateful for any advice!
Hi oh_jackie!
First off, it’s common to put in 2-3 lbs when you switch to maintenance- more food, possibly more carbs, water retention, so kinda expect that.
Second, just as your habits for weight loss took some trial & error & PRACTICE, so do your new maintenance approaches.
The best advice I can give you is work to maintain your weight today or under 57kg.
Give yourself a month at that weight. Dieting is hard on your body & that you were feeling “somewhat fatigued.” Build up your strength. Eat to maintain this weight. Track carefully. Walk or exercise daily, if possible.
You mention a different office environment- I’d likely start brainstorming solutions for that...make lunch your biggest meal? One idea the Half Size Me podcast recommends for social offices is to plan a certain number of calories (200?) to use for a treat - either daily or double every other day. She recommends bringing it in a Tupperware container & if memory serves me correctly to bring an empty container, too. Decide on a time you will eat it 4pm? After dinner?
So when someone brings something delicious, you can eat your already planned delicious treat OR the one the person brought (at your assigned time) OR say this looks delicious I eat my treats after dinner. May I take one home & place it in your empty container. After dinner or whenever your time is, you pull out the treat from the coworker and the one you planned. And eat the one you prefer. It places you in the driver’s seat- not buffeted about.
If by social, you mean they go out to eat. There are many solutions for that, too, that you can try.
Maintenance takes a bit of time to troubleshoot, but you can do it. We’re here & more than willing to assist anytime.
Hugs,
Maddie5 -
April 18
Did NoT want to walk today (very unlike me), but of course I did. It’s a habit. Daily 3+ years. And it was refreshing & awesome.
1:23 hr walk. 11,000 steps today
🍃🍀🌱
26 day streak: my new maintenance WOE
So far; so good. 🎉 Had my biggest WIN today so far. I successfully listened to my hunger levels; it’s worked. I’m cautiously optimistic that the approach I’m creating might free myself up a bit. To eat when I’m hungry, and not if I’m not. That would be a miracle & something I’m willing to work at to achieve. Might take 3 years or 5 or 2 more weeks, but it’s a Hoal that feels right to me at this point!
M5 -
Yes x 34
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Did I exercise for at least 20 minutes? yes, treadmill 42 min / 2.49 mi
Did I stay within my calorie budget for the day? yes, barely ... cocktails are my downfall
Did I keep track of everything I ate and drank? yes
[Mon-Sat] Did I do treadmill AND weights or abs? no
Passes used: 1/3
Shoulder seems better today but I still decided to skip weights today. When I add weight it often causes joint problems so it makes it hard to progress. About 12 years ago when I was not overweight ... I worked with a personal trainer for a couple of years. I wanted to gain muscle then but was not ever able to do much more than become toned as I had trouble with my joints then too. My trainer mostly worked with older women who had various physical ailments. She was good at devising alternative ways to lift so as to minimize pain. It's too bad I don't remember any of the adjustments.
Tomorrow I should be able to get back to it though I'll drop weight on the one shoulder exercise I do since that is most likely what caused the problem.
4 -
April 18
Exercise: Yes, 60 mins walk
Calories: Yes
Tracked: Yes
Pass days: 3/34 -
@RangerrickL @summerskier Coco and Bandit need a play date! Also, love the sunset!
@oh_jackie our scenarios are very similar. Is it possible for you to define in more specifically what is impeding your current success. 1) if could help others give pertinent advice 2) I find writing my issues out sometimes makes ME be able to see them better and resolve them on my own. Was going to throw out an idea or two to your, but I would just be spitting balling. Yo-yoing has been my life history as well and maintenance is more challenging for me than losing.
@LazyBlondeChef Have you ever considered a physical therapist? The one we go to as issues arise is both a therapist and a trainer on the side. I truly enjoy their insights. I remember my daughter's case. She had knee pain and was a teen dancer. He took one look at her legs and saw the strength in opposing leg muscles were not in balance and pulling her knee cap out of alignment. Exercises were added to the weak side, and she's never had an issue again. I can give other stories as well. Another option is taking joint supplements like Glucosamine. I have never taken any of those (but maybe should), but I know people swear by such products.2 -
April 18
Exercise: yes
Tracking: yes
Calories: yes
Passes: 0/3
@oh_jackie
Don't feel guilty about posting or about falling out of your routine after hitting your goal weight. Folks here can help!
I have not hit my ultimate goal yet, however I have learned several things about myself and have started thinking about how to maintain.
Maybe when you splurge, you plan it. I allow myself more calories on weekend days for two reasons. I tend to workout more then and I like to experiment in the kitchen. I still stay away from foods I shouldn't have but allow some in moderation. That way, I do not feel restricted by my diet.
I do things like allowing more butter or some sugar in the dishes I cook, cooking a huge breakfast, grilling some chicken or a pork roast, making brandied shrimp, etc.
Today, for me, was a rest day. My body needed it so exercise was minimal. So was my calorie budget. I still ate very well and managed to experiment on a shepherd's pie recipe using just what we had in the house. Am I up in my weight today? Yes, but not much. The result is I feel rested and had fun experimenting!5 -
April 18
Did I exercise for at least 20 minutes?
Yes
Did I stay within my calorie budget for the day?
Yes
Did I keep track of everything I ate and drank?
Yes
3 -
@victorious55 - your response to @oh_jackie was really empowering! I think maintenance is an issue we all worry about.
@oh_jackie - That’s one reason I love the “half size me” podcast so much. @MadisonMolly2017 and @donna25trinity are fans too. Have you listened to her? If you’d like, I can recommend a couple episodes directly talking about maintenance.
@RangerRickL - love the pic of Coco - handsome indeed!3 -
February 10/3
March 12/3
2 yes
6/33 -
4/18/2021
Record all calories YES
Stay under calorie limit YES
Exercise 20 minutes YES! 60 minute Pilates reformer class, 35 minute walk
My only regret was using my calories burned to stay under goal yesterday, and that several of those calories were cocktails. But no grazing in the kitchen as a result, and the scale was down again today so I remain INSPIRED!!
Have a great day everyone! Keep up the good work
☮️ Kay
3 -
@RangerRickL COCO Looks amazing in that posed picture! Was he pawing? His ear looks completely normal and you would have to look really hard to see the difference on that inside portion. Question: does he have a scar on the front of his left front pastern from kneeling and getting up on it? Bandit has one whch turned into a huge sore so I leave ShooFly wraps on him all the time and they really help to keep the sore from getting reopened PLUS keep flies and snakes at bay.... Happy Monday!1
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Did I exercise for at least 20 minutes? ✅
Did I stay within my calorie budget for the day? ✅
Did I keep track of everything I ate and drank? ✅
Passes used: 0 of 34 -
@SModa61 When I was having some back pain a while back I thought of going to physical therapy. The back is currently OK so I never pursued it but maybe it could be helpful. Adding a stretching routine would probably be a good idea as well.
I suggest to anyone struggling to stay with this group. Even though I'm not one of the more talkative ones here I find all of the posts useful and/or inspiring. We all struggle with different things. Eating and preparing food at home isn't much of an issue for me as I don't tend to buy junk food. I don't even like most of it. And unlike many people I don't have a sweet tooth. I would much rather eat olives, nuts or cheese than a sweet.
Issues for me are managing my diet when traveling, managing my enjoyment of fancy cocktails and being consistent with exercise. I already know that I'm going to have to continue to log food and exercise indefinitely once I hit my goal. The amount of calories I can eat in maintenance aren't going to be that much higher than what I eat to lose. Since this last year hasn't allowed for much travel I've been able to stay on track much easier but once my traveling schedule starts up again it's going to be a struggle.
6 -
April 18
Exercise? Yes
Calories? No
Tracked? Yes
Use Pass: 4/34 -
LazyBlondeChef wrote: »@SModa61 When I was having some back pain a while back I thought of going to physical therapy. The back is currently OK so I never pursued it but maybe it could be helpful. Adding a stretching routine would probably be a good idea as well.
I suggest to anyone struggling to stay with this group. Even though I'm not one of the more talkative ones here I find all of the posts useful and/or inspiring. We all struggle with different things. Eating and preparing food at home isn't much of an issue for me as I don't tend to buy junk food. I don't even like most of it. And unlike many people I don't have a sweet tooth. I would much rather eat olives, nuts or cheese than a sweet.
Issues for me are managing my diet when traveling, managing my enjoyment of fancy cocktails and being consistent with exercise. I already know that I'm going to have to continue to log food and exercise indefinitely once I hit my goal. The amount of calories I can eat in maintenance aren't going to be that much higher than what I eat to lose. Since this last year hasn't allowed for much travel I've been able to stay on track much easier but once my traveling schedule starts up again it's going to be a struggle.
@LazyBlondeChef
I'm not much for sweets either. I much prefer salty things and wine. It would be MUCH more difficult for me if I were traveling just because of eating at restaurants. It's not as bad if I'm walking all day and tracking the calories would be very hard.
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Apr 18:
✔️ EXERCISE: Yes. 70 minutes yardwork/flowerbeds.
✔️ CALORIES: Yes. 1900/1900 (I'm gonna call that a win!!)
✔️ TRACK: Yes.
PASSES USED: 3/3 (10Apr)(15Apr)(16Apr)
Target your biggest “threat to success”... work on it until you land on a solution that works. Then pick the next “threat to success” Repeat. -MadisonMolly3 -
April 18
Exercise: Yes - Long walk with pups
Calories: yes
Tracked: Yes
Pass days: 1/33 -
4/18
Did I exercise for at least 20 minutes? ✅
Did I stay within my calorie budget for the day? 😈
Did I keep track of everything I ate and drank? 😈
Using my LAST pass
3 of 3 passes used4
