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The nutrition tracker works great for me. I lose on 1200-1550 and maintain on 1500-1850, with 6 hours of cardio per week.
For me the real key to it has been to accept that I am not perfect. The truth of the matter is you don't have to be perfect, just determined. When I slip up and go over, I go back to the losing range.
I understand that quitting is not an option. I do my best not to "beat myself up" when I slip, but to look at all the positive things I have done (water, sleep, exercise, fruits/veggies, whole grains, healthy fats) and try to keep improving on it. For years I gave up when I wasn't perfect. Now I just do the best I can each day and I'm finding it is good enough.
So glad you have joined us on this team!
Central Florida, Eastern Standard Time Zone
Marsha's Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!
I have basically always ignored the Sparks recommended calorie intake. I have thyroid disease and know the figures they suggest just don't work. I do wear a BodyBugg and calibrate eating enough to support within 500 calories of my burn rate. A deficit of 500 seems to keep me balanced.
There is a vitality, a life force, an energy, a quickening that is translated through you into action. Since there is only one of you in all of time, this expression is unique.
Thank you ALL for your ideas and imput!! I look forward to coming here often and reading and getting more ideas!! I LOVE the way I eat now, so I am not worried about getting back into old habits!! Recently, I have started to add some things in, here and there.
I look forward to getting to know all of you and hearing all about your current journeys!!!
on everything that you have achieved and to the Team.
Others have given good advice and many of us recognise exactly the feelings that you are describing such as being frightened of waking up fat again!
This team really helped (and still helps) me. Keep posting and you will get - and give - support.
Start weight - over 166 lb
Reached goal weight in September 2009
Current maintenance range - 120-123 lb
Welcome to Maintenance!! It's different but mostly the same: vigilance, journaling, weighing in. I weigh every day now, and if I am up a pound, I don't try to figure out if it is water, or if I have done something wrong (I never need a scale to tell me if I have eaten more than I should!), I just roll it back for a couple of days and I am back where I belong. I no longer live in fear of regaining because while I was losing I learned to love my WW food.
If you lose weight with the goal of going right back to the Cheetos and Reeses when you hit goal, you'll gain it back. If you have learned to love the food and activity of weight loss, you'll have no problems with maitaining.
No one ever got up in the morning wishing she'd eaten more the night before.
Original Goal: 114. Current old lady goal: 106.
to the Team!
on reaching goal and quickly too!!!
I never got the memo to increase my calories when I hit goal and frankly didn't. I have even bumped up my calories burned and check w/ SP to see that I am eating enough. So basically, I just kept going as I had been while losing and it's working for me.
I do a lot of calorie cycling. I will be very low, then have a high day or two, or a few mid range days. Mix it up as much as I can. Gives you flexibility to have that desert at a birthday party, etc.
I find that I still need to plan the meal that's coming up. I have been maintaining for 6 years. I know I can no longer eat mindlessly, and if I gain a pound or two, I need to get busy and get it right back off. I am still afraid of gaining the weight back. I am a WW, and weighing in once a month gives me a reality check once a month.
Congrats! I, too, am worried, but I have started to add back in some calories, and am doing okay. I have chosen a weight "range" to stay in and I watch it everyday. I also am hoping that staying active on SP, being welcoming and encouraging to new folks, will help me stay accountable. So far, so good. You can do it, too!
Today's choices become tomorow's realities.
You did it! You made it to maintenance!
I will echo much of what others said... I joined in January, 4 pounds from my goal, because I knew I had to change to a maintenance mind set. In fact, I've continued to lose and am now about ten pounds under my original goal... and find I like it here and want to stay.
So... to your original question, how do we stay? The same way we got here... a little more generous calorie range... a few "days off" here and there... but getting right back on the "normal" way of eating and being active.
And for me, one major key, is support, and this team is one that gives it... by encouraging and cheering the act (and it is action) of maintaining our good habits (and consequently, weight ranges)!
You're worth it! Yay for a new maintainer!
Defeat is temporary: giving up makes it permanent! Never give up!
Max lifetime weight 224.5
Maintaining with 122 marked as "goal" since October 2010
Outstanding job. I concur with the previous posts. I think most of us felt the same way you do, right down to that impossible fear that we'd wake up with all the pounds on again. Well, we all know it can happen faster than we ever thought possible. The difference is, this time, we are armed with tools. We developed discipline, and it will do us well. We are not going back. We did it the healthy way -- no gimmicks, no stupid crash diets, but with healthy food and exercise. That is exactly how we'll stay here. Stick with us, kid. You are not alone.
Congratulations on reaching your goal weight -- what a wonderful accomplishment and well worth *celebrating*! As Spark says -- you are now halfway there! (smile)
I have been at my goal weight for 1 1/2 years and I still worry that I may gain it all back, so I know how you feel. But the Spark program has armed me with many tools to help keep the weight off permanently this time. I weigh myself once or twice a week and keep active every day. I don't kid myself that it will ever be easy but I am determined that I will get right back on track any time I stumble.
Best of luck to you!
Here is the link to Spark articles on maintaining which you may find helpful.
Edited by: SPARKARINO at: 8/22/2010 (22:43)
The only difference between 'try' and 'triumph' is a little 'umph'!
One of the things I figured out was to really believe that the calories on the nutrition tracker was really a range that would work. So I let myself actually eat that many calories and let myself miss a day of activity. I have maintained for 5 years except for a "blip" when I broke a leg and couldn't do anything for over 2 months. And I was able to lose the 10-12 lbs pretty quickly after I recovered.
Lost 65 lbs and maintained since 2006.
Hello!! I am new here and I am sooo petrified on how to maintain!!! I started my journey on Jan 1,2010! It was a resoloution that I KEPT!!! I actually hit my goal in June and I just keep losing. I am scared to cut back on my workouts and to start introducing more calories. I was so UNHAPPY with myself for so long that I am afraid that I will wake up one morning and all the weight will be back (I know that is not possible) but I hit my goal and more and I am afraid!!
I have worked so hard to get where I am and I just don't know what to do next! I lost all the weight just excercising and eating better, so I know that it should be easier to maintain, but like I said, I am scared!!
I am here hoping to look for encouragement and help!! I encouraged others to lose weight and get healthy with me, but I am not so sure about this maintaining!!
Thanks in advance!!!
|Attempting to Maintain||11/22/2013 10:16:15 AM|
|Officially declaring myself at goal.||4/29/2013 11:43:26 PM|
|Excited to join this team!||1/3/2014 9:46:18 AM|
|Maintainers burn less calories, is this true?||7/17/2014 10:35:27 AM|
|Hello from someone with extremely slow metabolism||4/13/2014 6:04:15 PM|