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VTRICIA's Photo VTRICIA Posts: 2,014
5/16/13 12:55 A

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Welcome! Dive right in!

5'7.5"

Losers Keepers Motivation for Maintenance:
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5/15/13 10:18 P

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I joined this group today because I think that this may be where I belong. When I started Sparking in March 2012, I would have been happy to lose one pound--all of my other efforts never went anywhere and I wasn't gaining but I really needed to go down. Well, tracking food, adding weight training, and reporting exercise really got me going and I am at a very good spot: three pants sizes down, people at work asking, "Hey, what advice can you give me for losing weight?", and finally weighing less than both of my teenagers who are taller than me. While the site and some charts set lower weights for me, I'd be happy if I can stay where I am for years to come.

So, I look forward to learning, getting support, and giving support: Go team!

VTRICIA's Photo VTRICIA Posts: 2,014
5/8/13 3:40 P

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I try to weigh regularly. Every Wednesday is my official birthday suit weigh in but I'll step on the scale more when I'm well hydrated and less if I've been having a lot of salt or its PMS.

Edited by: VTRICIA at: 5/8/2013 (15:42)
5'7.5"

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AHUVAK1's Photo AHUVAK1 SparkPoints: (11,776)
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5/7/13 9:49 A

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I must admit I am a daily weigher too. But that's also because my husband does it, so it has practically become our household custom. Even my two year old will step on the scale! Uh oh...

Anyway, I know this is going to sound fairly crazy, but now that I am at 133 I am really thinking I want to get down to 130. This is probably for a lot of reasons. Reason one, 130 is a nice round number, 133 isn't. Two, I've come this far, why not go for it! Three, I have been trying to lose for so long, trying to maintain is just so weird! I need some feedback people.

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MOBYCARP's Photo MOBYCARP SparkPoints: (169,441)
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5/7/13 7:09 A

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Lynn,

There are two schools of thought with respect to weighing daily. One school says, no, don't do that because you'll become discouraged when the weight fluctuates upward. There are certainly people who need to follow that advice.

I subscribe to the other school. I weight myself daily and watch trends. One day up is meaningless. The trend over time is important. If I'm trending up, I need to cut calories. If I'm trending down, I need to add calories.

While there are people in both schools in maintenance, I think there is a larger percentage of daily weighers on this team than on the site in general. (Now watch 4AHEALTHYBMI take a survey and prove me wrong!)

The calorie range is another puzzle. I can go several months at a given range, and then for no apparent reason need to adjust it up or down. Sometimes, the adjustments have a clear cause, as when injury prevents me from running. Other times, I can't tell why I need to adjust. But if I were weighing weekly instead of daily, I wouldn't know as soon when I need an adjustment of calories.


- Kevin

"Discipline is remembering what you want. " - David Campbell

Max Lifetime Weight, 221
SP Start Weight, 196.6
Initial SP Goal, 175
Current Goal on Ticker, 162


 current weight: -0.4  under
 
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LRSILVER's Photo LRSILVER SparkPoints: (134,422)
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5/7/13 6:59 A

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I am afraid not to weight myself every day. Even though I know if is fluid, sodium balance. I am up a little today because of deli I ate yesterday. I will drink more water and try to be more careful. I am still trying to work out calories. I seem to feel best when I eat 2100 daily. I get 60-100 minutes of cardio in 6 days per week and I do ST two to three times a week. Sleep is another big factor. I get up early to exercise, so often don't get 6 hours, which is what I think I need per night.

Lynn
from Northern New Jersey


5'7"
GW 145 - 148

Eastern Time Zone


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ANDRIANA11's Photo ANDRIANA11 SparkPoints: (4,164)
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4/24/13 9:01 A

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Hello Nelljones

I admit not being a fan of calorie counting in the beginning. But it sort of becomes a habit and it works for me for now. The scale is a little too stressful for me if it was an every day weigh in. Because I know my weight fluctuates depending on water, salt retention, period, heavy dinner and all. Anyways I really hope you are doing well with the weight gain. This is sort of why I do not want to lose anymore. not because I am at an unhealthy BMI simply because I like how I look and feel now. So let's keep at it. We can do this. You can do this
Good luck

Andriana

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4/24/13 8:56 A

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Dear Mobycarp

A million thanks for your thoughtful and clear advice. I in fact followed your advice and increased my calorie to maintenance level this week. You are absolutely right, I can tell when I am fatigued that I may not have eaten enough during the day. Although at the moment it is a little challenging because I am constantly under stress which affects my "wanting to eat". So I am monitoring that closely too. I am happy with how I look at the moment, I don't really want to loose more weight so this is why I am desperate to find out how to flat line for a while at least two weeks. If I don't fluctuate for two weeks it would already be a huge success.

So so far, I increased to maintenance level ( suggested at 1440 cals). Truthfully I still have trouble hitting that number but this is the psychological part of it. So I gradually slowly increase so as to feel comfortable with the change.

I still need to learn how to spread the calories during the day though. I tend to eat too little during the day. Then catch up at night. A terrible habit of watching a movie in bed and eating. But it is so tempting when you have had such a long day.

Anyways. I will try to keep this for two weeks at least and check at to see the trend.

Thank you again for everyone's contribution to the thread. Gigantically helpful
Yours,
Andriana

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NELLJONES's Photo NELLJONES SparkPoints: (227,802)
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4/20/13 9:09 A

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I can't be bothered with monitoring calories in or out. I just weigh every day and adjust food intake. Food is infinitely and easily adjustable, and I go by the scale rather than a calorie count. Moby, be glad you didn't have to deal with menopause, when the body you have gotten to know so well changes completely in unexpected ways, never to return to the old normal. But we all manage; women have dealt with it for a long time. I tend to lose weight when under stress. When my hubby had his strokes, then when my mother was finally diagnosed with dementia and I had to move her and sell her condo, the weight fell off, something I could ill afford. When I finally went to my own doc, I was told to gain 4 pounds. 4! 20 would be easy, but 4? I'm almost there. I'll be having my kitchen renovated in a month or so, and won't have a kitchen for 4-5 weeks. We'll see how well I manage that one.

Nell
Reston, Virginia

No one ever got up in the morning wishing she'd eaten more the night before.

Original Goal: 114. Current old lady goal: 106.


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4/20/13 8:35 A

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Adrianna,

There is no one answer that is right for everyone. When I'm adjusting for a weight trend in the absence of a known change in my activity level, I want to live with the adjustment for at least a week or until I can see that there is still a trend of scale movement. A week is enough to see a strong trend, but I might need two or three weeks to see a gentle trend. A very gradual trend might take a month or more to become apparent.

How your body reacts is a more reliable indicator than the scale, if a bit harder to interpret. Fatigue can be an indicator that you're not eating enough. Or it can mean you're not getting enough sleep. Or it can indicate that something else is going on. You need to pay attention to both how you feel and what is going on in your life.

On the psychological front, adjustments were hard for me in transition. As my sister observed, it could be easier to add 2000 calories than 200 calories. The first adjustment wasn't too bad; I just ate more in the evening. By the time I was 600 calories higher than my weight loss range, I had to learn to spread the calories around in the day. Now, the adjustments are easier because I can remember how I ate at various calorie levels and I can go back to a routine established earlier for a given calorie level. But in transition, I needed a week or two at a new adjustment level to establish a new routine as much as I needed it to see whether the weight was still trending down.


- Kevin

"Discipline is remembering what you want. " - David Campbell

Max Lifetime Weight, 221
SP Start Weight, 196.6
Initial SP Goal, 175
Current Goal on Ticker, 162


 current weight: -0.4  under
 
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ANDRIANA11's Photo ANDRIANA11 SparkPoints: (4,164)
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4/20/13 7:05 A

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Dear Mobycarp

Thank you for taking your time to respond so clearly, this is very informative.
I think I would rather try to adjust gradually as you have suggested. I do not want to lose muscles or go into starvation mode. Been there, it was not nice. I was fatigued all the time and cranky.

You are right though the psychological aspect is in fact most challenging for me. I tend to say I will do better tomorrow. Starting the day restricting then catching up at dinner. Not the best habit I must say because I use to binge.

That been said, how long do you think I should leave between each increase?
Yesterday, I managed to hit 1200 cals. Should I increase 100 -200 per week then how long should I keep that for.

Sorry for all the questions but I was never taught any good nutritional skills as a child ended up obese, with the worst relationship with food. Now I turned my lifestyle around, healthier choices, working out and now learning to maintain.

thank you in advance
emoticon emoticon emoticon emoticon emoticon

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4/19/13 12:04 P

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Andriana,

There is no *physiological* reason you shouldn't adjust again now after adjusting on Monday, assuming only that you're pretty sure the proposed adjustment is in the right direction. The human body is adapted to having a variable amount to eat.

The *psychological* picture is less clear with food intake deliberately controlled instead of externally imposed as was the case for most of human history. While I know I'd be fine physiologically with variable food intake averaging to the right amount, I have a very hard time doing that. It's easier for me to maintain a pretty constant calorie intake than to achieve a targeted average with variable intake.

The thing that jumps out at me is that your last adjustment was a big one, from 989 to 1500 calories per day. Tweaking that down to 1400 calories per day sounds eminently reasonable, if you've determined that you added too many calories. Most of my adjustments in maintenance are 100 calories at a time; when I was in transition, most adjustments were 200 calories at a time. For a bigger adjustment than that, I need to have a clear idea that life has changed. The last time I made a bigger adjustment, I cut the range by 300 calories when injury prevented me from running 3 days a week.

That having been said, my monitoring process is to weigh daily in the morning at as consistent a hydration level as I can achieve, and watch the trends. If you're weighing weekly or less frequently, you'll need to find some method of monitoring that works for you and can tell you when to make adjustments.


- Kevin

"Discipline is remembering what you want. " - David Campbell

Max Lifetime Weight, 221
SP Start Weight, 196.6
Initial SP Goal, 175
Current Goal on Ticker, 162


 current weight: -0.4  under
 
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LOVESTOWALK49's Photo LOVESTOWALK49 Posts: 705
4/19/13 10:36 A

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I'm still drifting lower so it was good to hear from Moby about that. I'm trying to eat more. I'm eating a lot of fruit and vegetables. I eat cereal when I need more calories. Peanut butter and jelly is also an inexpensive way to get more calories.

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ANDRIANA11's Photo ANDRIANA11 SparkPoints: (4,164)
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4/19/13 5:04 A

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So glad that this thread is helping more than just me.

I have one little question this morning.
I increased my calories for two weeks from very low 989 to 1500 cals. I had ups and downs and at my last weigh in I gained a little bit. So I decreased it again to 1200 this week. I lost what I had gained and now I am happy with this weight. I think I finally figured out which weight I am happy with in my clothes and in my head. This is it 48.5 kg to 49 max.
So since I changed my cals goals on monday now it is friday and I want to maintain. Should I change it again to maintenance level (1400). Or is that too risky ? I do not want to harm my body either or should I wait a little longer? any ideas?

Have a great week end all

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CHRISTIECAT's Photo CHRISTIECAT Posts: 879
4/16/13 7:58 P

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Thanks for the suggestions - will check out on more on SP.....appreciated!

216 to 114- 5 lb maintenance range for life! 102 lbs GONE and a healthy lifestyle forever....leading by example! It can be done!


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RUSSELL1960's Photo RUSSELL1960 SparkPoints: (33,516)
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4/12/13 10:29 P

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Christie,
One of the first places I go in the grocery store is to the sale areas of the fruit and produce section. Our store often has fruit (cantelope, quarts of strawberries, pints of blackberries) on sale ten for ten dollars. Sometimes its fruit that needs to be used immediately so I take it home, wash it, dry it, freeze it on a tray, then put it in zip-lock bags for freezer storage. Because I buy in fairly large quantities when its on sale, I've not had to buy much at regular prices. When grapes are on sale, I buy several pounds and freeze them as well. Frozen grapes are a great snack. I've also started making my own yogurt with saves money and is fun to do. Yogurt, fruit, and all-bran cereal makes a snack that I really enjoy. A banana mashed with a tablespoon of peanut butter tastes great and makes another good snack. You might try looking at the Spark People snack ideas. Some are budget friendly and some are not but I've gotten a lot of good ideas from them.

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4/12/13 10:18 P

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Mobycarp,
I really appreciate the time you took to respond. From what you are saying, maintenance may be a bit more complicated than weight loss was. I found a "sweet spot" at 1800 calories where I could lose weight quickly. It was fairly straightforward. Now its a bit daunting to realize that the "sweet spot" for maintenance is a bit of a moving target depending on a number of factors that can change over time. But your success at this is encouraging. It's also helpful to hear that it can take several months of gradual experimentation until I get at least a starting idea of what will balance calories in and calories burned in exercise. That seems more realistic than what I was thinking. Again, your comments were really helpful. Thanks.

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4/12/13 8:52 P

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Christie,

I'm not a vegetarian, but my favourite way to add calories is fresh fruit. Bananas are cost effective. Apples and oranges can be cost effective, particularly when in season. I like grapes and strawberries, but their price fluctuates and they can bust my food budget if I buy them at the high end of the price fluctuations. Other berries are worse on the affordability front. Melons can be affordable in season.

You mention that you don't eat cheese. If you don't eat any dairy, getting enough protein could be a challenge. Assuming you've found an acceptable source of protein that is also affordable, more of whatever that is would be an idea for adding calories. I like Greek yogurt, low fat cottage cheese, and some stuff that is not on a vegetarian's menu for protein. Dairy tends to be a bit expensive; do you eat eggs? I find real eggs, as opposed to cartons of egg substitute, quite affordable for adding both protein and good fat to the diet. Kind of like nuts, only no fiber and more protein. For ease, I microwave one scrambled egg at a time, and I hard boil a half dozen eggs at a time to eat one at a time later on.

Hopefully there will be another vegetarian come along to address whatever I'm missing for a vegetarian diet and the need to add a few calories.


- Kevin

"Discipline is remembering what you want. " - David Campbell

Max Lifetime Weight, 221
SP Start Weight, 196.6
Initial SP Goal, 175
Current Goal on Ticker, 162


 current weight: -0.4  under
 
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4/12/13 8:39 P

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Russell,

Your experience sounds a lot like what I went through in the transition to maintenance. I had been losing weight on about 1900 calories per day. When I hit my initial goal weight of 175, I followed the SP advice of adding 200 calories per day, one week at a time.

It took me 8 weeks and another 10 pound loss to get to where I thought the weight was moving sideways, around 165. Six months after that, the real sideways weight trend started. Since then, I've maintained for 10 months mostly in the 160 to 163 range.

Once you get close, it's a puzzle to figure out exactly where you need to maintain. Ultimately, your body will tell you what weight it's happy with. I've had some warning mutters from my body when I drop below 160, so I figure 160 is my lowest acceptable weight. It took quite a while for me to be confident of that, though.

It sounds like you're doing the right things in terms of figuring out where you ultimately need to maintain. Fair warning: I've found that there is no single calorie range that is right for maintenance. My needs change over time, as I am more active or less active. The calorie level that has maintained my weight has fluctuated by 30-40% over the past year and a half. And that's okay. I can watch the scale, and change my calorie range if my weight goes too far in either direction.


- Kevin

"Discipline is remembering what you want. " - David Campbell

Max Lifetime Weight, 221
SP Start Weight, 196.6
Initial SP Goal, 175
Current Goal on Ticker, 162


 current weight: -0.4  under
 
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CHRISTIECAT's Photo CHRISTIECAT Posts: 879
4/12/13 8:28 P

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Hi all - I need ideas for cheap, healthy items I can add to my diet to help up my calories during maintenance. I am on a limited budget with only a Walmart to shop at with a family of 5. I started my journey in 2010 after being obese my entire adult life- 216 to 116 in 14 months....5 months of maintenance later baby #3 surprised me! I gained 52 lbs and now am back at 114 (she is 4 months old)...I meant to stop at 116 but am still losing and don't want to just eat chips and candy..need nutritional powerhouses....nuts are a fave but expensive, I am a vegetarian who does not eat fried food, butter, pasta, bread, cheese, and probably a whole page of other things....what are you favorite snacks? I am trying to reduce my prepackaged snack consumption as well but need ideas for the short term so I can stabilize the weight! Thanks!

216 to 114- 5 lb maintenance range for life! 102 lbs GONE and a healthy lifestyle forever....leading by example! It can be done!


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4/12/13 9:43 A

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I have been trying to figure out what calorie level will keep me at maintenance. I met my weight loss goal which was to get to 173 from 223, a loss of 50 pounds. At that time I was eating about 1800 calories a day. I decided that I wanted to lose a few more pounds in order to permanently keep my weight slightly under my target weight of 173. So I increased my calorie intake just slightly to 2000 a day. After two weeks my weight dropped to 171. I increased my calorie intake again, this time to 2100 and it appears that I may still be losing weight which is ok with me. I have come to like the idea of being at 168 and then in maintenance keeping my weight under 170. Next week, I will probably increase my calorie intake again depending on the results of this week's experiment. I assume I am going about this correctly, letting my weight loss slow down as I gradually determine what calorie level keeps me at the same weight. I've never done this transition before so I welcome any advice that others with more experience may have. Thanks.

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4/8/13 4:51 P

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Thank you both for your responses. I'm feeling better now.

Height 5'8 1/2"
SW: 190+
CW: 141.0 Woohoo!

5K 4/21/11: 31:55


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4/7/13 4:33 P

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Renata, I lost my weight rather quickly. It took me 12 weeks to go from 196 to my initial goal of 175. It took me 8 weeks after that to slow the losses to where I thought I was maintaining, at 165. Now I've maintained mostly in the 160-163 range for 11 months.

I track calories, and most of the time I eat stuff that can be quantified. Looking back, my periods of blips up by a few pounds tended to coincide with periods of having to estimate a significant percentage of what I ate. I probably underestimated the calories in free pizza in January 2012, for example. But there's something else going on, as well: My caloric requirements aren't constant. They've fluctuated by as much as 30% of the highest my range has been.

Sometimes I can tell why I need to adjust the calorie range, based on being more active or less active. Sometimes I can't. I can never quantify it based on activity. I have to watch the scale and adjust what I eat in response to the weight moving.

When I first got to maintenance, this was complicated by the fact that I didn't know where my healthy maintenance range would be. The healthy BMI guidlines give me a ridiculously broad range of weights, and I had to figure out how low was too low by going there and finding that I didn't feel as fit and healthy below 160 as I do above 160. And that's pretty subtle, because weight is never the only thing changing.

If you are feeling healthy and fit, I wouldn't worry about the weight dropping off. If you start to feel tired and run down, that is probably a warning sign.


- Kevin

"Discipline is remembering what you want. " - David Campbell

Max Lifetime Weight, 221
SP Start Weight, 196.6
Initial SP Goal, 175
Current Goal on Ticker, 162


 current weight: -0.4  under
 
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NELLJONES's Photo NELLJONES SparkPoints: (227,802)
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4/6/13 12:00 P

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Renata, I wouldn't worry about it. Your weight loss will slow down at some point and your body will hit an equilibrium weight. In WW, if you are losing more than a certain amount every week for, I think, a month, they require a doctor's note just to be sure there is no underlying problem (like thyroid) to prevent potential legal problems. If you would feel better being cleared by your doctor, go ahead. All of us who spent time overweight have a fear of being "too thin", but it is highly unlikely that any of us would become anorexic, which is what "too thin" is. Enjoy your weight loss! Rejoice that it is working better than you ever thought! And congratulations on your success!!

Nell
Reston, Virginia

No one ever got up in the morning wishing she'd eaten more the night before.

Original Goal: 114. Current old lady goal: 106.


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4/6/13 11:38 A

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Asking here as I figure most are already at goal, and I don't want to upset anyone:

Am I losing weight too fast? I started out in mid-December at about 190 pounds, and it took me maybe 12 weeks to take off the first 20. (SP gave me a goal for my height of 150, other places have said as low as 145 or so, but less than that would probably be too far.) So far so good, even great. I lost anther ten in the next five weeks, though. And now, at as little as maybe five pounds from the top of my goal range, I've just lost 3 in a week and then 2 more in the last two days.

I swear on all things holy that I am not starving myself. This is the time of month when all the water weight comes off (last month I had -4 in a week at about the same point in my cycle and then -2 the next week). I had a nasty flare-up of my digestive issues last week that had me eating less than usual for three or four days. So there's reasons to have had a particularly "good" couple of weeks. But at the same time I'm actually exercising less than I had been, since I've also been nursing an injury, so I'm burning fewer calories. What the heck body!

I don't track calories and would find it very difficult to do so while still eating as I normally do (refrigerator is full of home-cooked stuff I have no real idea of the calorie count on), just to determine exactly where I stand, but like I said I'm sure I'm not starving myself. At the same time I have no real idea if I should be eating more, or even whether this is remotely normal to have happen. Since I had to start exercising less my appetite has also gone down -- maybe the snacks I no longer feel I need all the time were providing more of my calories than I thought they were? Has anyone else here had something like this happen to them, with their metabolism just kicking into nutso gear so close to goal?

I'm a hypochondriac sort of person and I just have this uncomfortable feeling right now like what I've been doing all along and has served me so well has suddenly gone off the rails out of control.

Height 5'8 1/2"
SW: 190+
CW: 141.0 Woohoo!

5K 4/21/11: 31:55


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AHUVAK1's Photo AHUVAK1 SparkPoints: (11,776)
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3/29/13 10:24 A

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I'm so glad my ideas are smart emoticon

I knew that 3.3% was impossible. Anyway, good luck with this whole maintenance thing. I know that since I hit goal a couple of weeks ago it has gotten easier for me to wrap my head around the concept of not losing weight. I have a lot going on this week, but next week I am definitely setting myself new fitness goals. And hey, if I get a couple pounds under goal, I won't complain... emoticon

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VTRICIA's Photo VTRICIA Posts: 2,014
3/28/13 4:01 P

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Your most recent picture as far as I could tell is December, and you look good there. I'm voting for electronic glitch as an explanation.

Edited by: VTRICIA at: 3/28/2013 (16:01)
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Losers Keepers Motivation for Maintenance:
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NELLJONES's Photo NELLJONES SparkPoints: (227,802)
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3/28/13 9:42 A

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I just read that thread, and they are right: bioimpedence scales are notoriously inaccurate; they aren't even sold as being accurate, more a device to make people think they are measuring something important. The scales look more important than calipers. Even with calipers, though, make sure you are being measured by someone who uses them all the time and understands the calculations. Caliper readings take experience, not just reading a paragraph on the internet.

Nell
Reston, Virginia

No one ever got up in the morning wishing she'd eaten more the night before.

Original Goal: 114. Current old lady goal: 106.


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ANDRIANA11's Photo ANDRIANA11 SparkPoints: (4,164)
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3/28/13 5:36 A

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Dear AHUVAK1

Thank you for you suggestion I did post on the board and it has been very very useful !!!

Smiles
Here is the link and discussions with other sparkers

http://www.sparkpeople.com/myspark/messa
geboard.asp?imboard=7&imparent=3049609
4&strViewThisPage=2

Edited by: ANDRIANA11 at: 3/28/2013 (05:37)
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AHUVAK1's Photo AHUVAK1 SparkPoints: (11,776)
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3/19/13 11:59 A

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One thing you could do is post this in the Diet/Nutrition Message Board, or the Panic! Immediate Help message board. That's not because you are panicking, but because you will get immediate advice from a spark coach. See what they have to say.

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ANDRIANA11's Photo ANDRIANA11 SparkPoints: (4,164)
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3/19/13 11:49 A

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Thank you all
I am booking an appointment with my doctor this week.
I have another weigh in tomorrow to triple quadruple check and get some advice.

Any advice from here would really ease my worries as well. If anyone could share.
I am trying not to panic. Because it won't help.

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AHUVAK1's Photo AHUVAK1 SparkPoints: (11,776)
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3/19/13 9:20 A

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I agree with Nelljones. You probably need to start drinking supplemental shakes like Ensure to build up again. 3.3% is no good my friend. See your doc ASAP!!!!!!!

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NELLJONES's Photo NELLJONES SparkPoints: (227,802)
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3/19/13 8:14 A

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3.3% is skeletal. Anything under 10% would put you under a doctor's care for anorexia. Normal is about 20% for women.

Nell
Reston, Virginia

No one ever got up in the morning wishing she'd eaten more the night before.

Original Goal: 114. Current old lady goal: 106.


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ANDRIANA11's Photo ANDRIANA11 SparkPoints: (4,164)
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3/19/13 5:23 A

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It is actually 3.3% and we weighed twice on the day and a week later. I do lift weights (strength training) twice a week with a personal trainer. But even he is worried. So I need to try and increase that. I just have no idea how without (too much or no) weight gain.
Help please.

So far I am eating 20 grams of fat per day. I used to eat around 7 grams. No weight gain so far. I really hope the percentage will change gradually.

Do you have any advice?
I also managed to increase my calories to 100 cals this week and will keep increasing per week.


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AHUVAK1's Photo AHUVAK1 SparkPoints: (11,776)
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3/18/13 10:46 A

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3.3%? That is a dangerously low level. Do you mean 33% Are you sure you are measuring your body fat percentage correctly? That is pretty much an impossibly low level to reach unless you are a professional body builder.

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ANDRIANA11's Photo ANDRIANA11 SparkPoints: (4,164)
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3/18/13 10:24 A

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Hello all

I just lost 31 kg so happy and have been maintaining for 1 month. But my body fat percentage is at 3.3 % ; not happy with that at all.
On work out days , Now: I am only eating around 980 cals at best. NOT VERY PROUD OF THIS

In summary I am trying to increase to 100 cals per week. Monitor my weight until it levels.
Does this sound correct to any of you?

Week 1: I will increase to 1080 cals at least.
Check weight if up: keep it at 1080 cals to let my body adjust

Week 2 :1180 cals and I am almost there
Week 3 : 1280 cals
Week 4 : 1380 cals

Any advice will be of GREAT help.
I am so glad I found this group. Sparkpeople was the best decision EVER


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AHUVAK1's Photo AHUVAK1 SparkPoints: (11,776)
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3/15/13 9:17 A

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Thanks for the responses, really helpful.

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NELLJONES's Photo NELLJONES SparkPoints: (227,802)
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3/15/13 8:41 A

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I use +/- 2 pounds to change what I can eat that day. I think it was because that was WW's definition of maintaining and it just stuck.

Nell
Reston, Virginia

No one ever got up in the morning wishing she'd eaten more the night before.

Original Goal: 114. Current old lady goal: 106.


Total SparkPoints: 227,802
 
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4A-HEALTHY-BMI's Photo 4A-HEALTHY-BMI Posts: 6,021
3/15/13 12:01 A

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A lot of us like using +/- 3% around a central goal weight for our maintenance range, for the reasons outlined here:
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=4924102


Never, ever, EVER give up!

From BMI 53 (336 lbs) to under 30. Now aiming for less than 20% body fat.

Media
tinyurl.com/4a-healthy-bmi-me
dia


Weight chart
tinyurl.com/4A-HEALTHY-BMI-graph

Blogs
tinyurl.com/4a-healthy-bmi-in
dex


Maintenance Info
tinyurl.com/maintenance-links

Goal 155 +/- 3%


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AHUVAK1's Photo AHUVAK1 SparkPoints: (11,776)
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3/14/13 11:41 A

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Is there a maintenance range? Do we believe in such a thing? My goal is 135 and right now i am 135.8.

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HAPPLYEVERAFTER's Photo HAPPLYEVERAFTER Posts: 507
3/13/13 2:38 P

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emoticon Hello, My name is Lisa, I'm 52 years old, and have been a yo-yo dieter and exerciser for the past 30 years. I'm a very successful dieter, and have been at my goal weight several times. What I have never been able to achieve is success at maintaining a healthy weight. I have recently lost 57 pounds, and have about 25 left to follow. It has taken me about 7 months to lose that weight , and I estimate it will take me until August to lose the rest. I think I have found the program that I can continue on for a life change and not a diet, but at the moment I feel as if I am losing momentum, and starting to slide. I know the weather has a lot to do with it, but with my track record, that also weighs very heavily on my mind right now. I am seeing a personal trainer for strength training rehabilitation, and walking for cardio workouts at least 3 times a week. I am interested in this team, to learn what the successful strategies are from people who have been successful at maintaining their desired weight.

lisa


 current weight: 180.0 
 
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4A-HEALTHY-BMI's Photo 4A-HEALTHY-BMI Posts: 6,021
3/11/13 10:59 P

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Deirdre, don't panic!

Go back to your previous calorie level, and add back about 100 or 200 calories more per week until your weight stabilizes...

Those suggested calorie levels are only that - suggestions. You'll need to experiment a bit to find your REAL maintenance level.

And you'll find that based on variation in activity, illness, injury, travel, etc. you'll still need to make small adjustments now and then. It's a moving target.

But anytime you want to reverse the trend, just drop back down to your loss-level calories, and it will work.

It's all good. You've got this.

emoticon

Never, ever, EVER give up!

From BMI 53 (336 lbs) to under 30. Now aiming for less than 20% body fat.

Media
tinyurl.com/4a-healthy-bmi-me
dia


Weight chart
tinyurl.com/4A-HEALTHY-BMI-graph

Blogs
tinyurl.com/4a-healthy-bmi-in
dex


Maintenance Info
tinyurl.com/maintenance-links

Goal 155 +/- 3%


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WALKING_WONDER's Photo WALKING_WONDER SparkPoints: (116,501)
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3/11/13 4:29 P

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I Need Help!

OK, I'm still confused about being in maintenance. I'm eating more as suggested and the only thing that's happening is I'm gaining weight. I'm not losing or maintaining - just gaining. What am I doing wrong?

Deirdre

Co-leader of 10k Steps a Day
www.sparkpeople.com/myspark/groups_i
ndividual.asp


Smoke-free since 1993
Alcohol-free since 1997


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NELLJONES's Photo NELLJONES SparkPoints: (227,802)
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3/10/13 8:01 P

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www.ehow.com/how_2346297_determine-b
od
y-frame-size.html
I found this link to determine frame size. I'm 5'4" and my wrist is 5.5" which makes me "small frame". Frame size is tossed around a lot and I was interested in knowing what it meant.

Diane, if you want to go lower, go ahead, but why if you are happy where you are? There is no prize for seeing how low you can go. Healthy and HAPPY..both are important.

Nell
Reston, Virginia

No one ever got up in the morning wishing she'd eaten more the night before.

Original Goal: 114. Current old lady goal: 106.


Total SparkPoints: 227,802
 
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DIANNEMT's Photo DIANNEMT Posts: 7,418
3/10/13 7:03 P

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I am currently in the 5% challenge for winter--as soon as it is done, I am declaring "maintenance". I'm sort of sitting at 150--goal was 145 but if 150 is where the body is happy, I will not argue anymore! I guess I have the same question as others--do I just continue what I've been doing (since it isn't losing any more weight) or do I do something different??

I will be getting my 3 months of Spark coaching so maybe I will lose a bit more--but my BMI is healthy and I'm in a size 10 so that is pretty good! I guess I have a small frame and I'm 5' 6" but I don't know if I can keep pushing to drop more or if I should just "maintain" and see what happens as I settle into a routine. This IS the lifestyle I will continue cause I like being more energetic!

Dianne
Eastern Time Zone


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NELLJONES's Photo NELLJONES SparkPoints: (227,802)
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3/8/13 5:30 P

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Maintenance is a range because weight bounces up and down every day, all the time. Even cars get different mileage from every gallon of gas. The biggest advantage of losing weight slowly and methodically with real world food is that your plan is infinitely adjustable. You know what to do about that pound, and the "maintenance mindset" is about doing it now rather than waiting until it becomes 10 pounds. I weigh every day just to be able to know what my food day will look like, and I don't worry about the little burps up or down. I know what to do and I do it.

Nell
Reston, Virginia

No one ever got up in the morning wishing she'd eaten more the night before.

Original Goal: 114. Current old lady goal: 106.


Total SparkPoints: 227,802
 
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SPARKLINGME176's Photo SPARKLINGME176 Posts: 3,139
3/8/13 5:11 P

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I am wondering WHAT the maintainance 'range' is? My first week of maintenance & I am up a pound! YUCK! I'll be working hard this week, 1 week to first year anniversary! Please read my blog from today & comment! Thanks!

My new motto: (AS OF 1-23-2014)
"I AM SUCCESSFUL IN EVERYTHING I DO!"
"My religion is kindness; my church is nature; my God is a feeling, lives deep inside; my job is to be conscious; my path is forgivness; my religion is kindness and I practice it everyday"!
Song & lyrics by Karen Drucker


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EMARTIN1974's Photo EMARTIN1974 Posts: 353
3/8/13 3:11 P

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So what did you all start eating to maintain your weight? I've got a "go to" breakfast that I usually eat - greek yogurt, usually with some kind of nuts mixed in it, and a few apple slices, or I might have an english muffin or half a bagel along with a few apple slices instead. Lunch is usually some kind of frozen dinner, usually from Healthy Choice or Lean Cuisine, or leftovers from the previous night's dinner, if there are any, and then dinner is usually up to my husband, unless he's out of town - but it's usually something healthy - like last night we had chicken breasts, rice and veggies. Right now I'm doing P90x workouts, which usually consists of 3 days of strength training, 2 cardio workouts and 1 day of stretching/yoga... According to "Your Fitness Plan for Weight Maintenance," I should do 30 minutes of moderate-intensity cardio most days of the week - not sure if I can manage adding any more exercise in my fitness routine, my days are already pretty full... any ideas you all have regarding raising my calorie intake and working out more would be appreciated. Looking forward to maintaining my weight loss!

Erica

Started at 150, reached goal on 3/8/2013.

"If it is to be, it is up to me"

Bring it!



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MJREIMERS's Photo MJREIMERS Posts: 4,521
3/8/13 10:41 A

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I am one that needs to track my food daily, too. It's just a way to keep me accountable and I'm a very visual person so seeing it makes it much easier for me. It doesn't take long and since I don't avoid any foods, I just eat in moderation, I can have my chocolate and eat it, too!!

Maintenance isn't hard. The only time I find it a challenge is when traveling. It's hard to keep track of what is in meals and to get time to exercise. I do Insanity, so I'm preparing to find an alternative when we go on our family vacation this summer.

emoticon

~Mako~


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WATERMELLEN's Photo WATERMELLEN Posts: 4,889
3/8/13 7:48 A

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Yikes! My blog title should be changed from "What it Takes to Maintain" to "What it Takes FOR ME to Maintain". I had responded to BOXER's "hellish" comment on her page . . . but maybe too flippantly (along the lines of it's more hellish to keep regaining). Hadn't picked up that I had genuinely "freaked her out". There are as many ways of maintaining as there are successful maintainers . . . whatever works, can't be a "prescription" or one size fits all. The stuff about what other maintainers apparently do (exercise regularly, eat mostly the same meals, weigh frequently etc. etc.) is derived from National Weight Loss Registry info.

Is all of this really hellish? No. I don't feel grim or obsessive or compulsive about what works for me most days . . . more along the lines of "oh well". As I mentioned, it also helps to keep focusing on all of the other sources of pleasure in life which don't involve eating: many of which are actually more pleasurable in a fitter healthier body.

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