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At Goal & Maintaining + Transition to Maintenance

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  FORUM:   Introduce Yourself to Team Forum
TOPIC:   Losing versus maintaining 


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NDHAM5
NDHAM5's Photo SparkPoints: (42,801)
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9/17/12 3:39 P

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Thanks NellJones..... I am 44 years old and have never been an exerciser until the last year. Food intake is my first priority, hence the fear of adding calories. I am now glad that I lost it slow because I have become quite used to my new way of eating and I must say I like the way I eat and feel after I eat so much better!!! I guess the risk I am going to have to take is upping the calories on healthy foods and see what happens?!? I will track every morsel to see where that takes me! Thanks again for your wisdom!!!

God is good and faithful!!


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NDHAM5
NDHAM5's Photo SparkPoints: (42,801)
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9/17/12 3:35 P

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Thank you Nancy Anne, I did go to that calculator and it is very helpful. My hubby had kinda mentioned that he thought I was not eating enough and that it was actually working against me. He too has lost 80+ pounds, and has been maintaining, although he is a runner.

I am definitely going to watch my protein intake as I naturally tend to be a carboholic. Although I have gotten away from bad carbs, I mostly eat whole wheat bread, no pasta(trigger for me) and mostly fruit. I am beginning to see some muscle definition, that I have never had. I have been a "marshmallow" my whole life :). I strength train about 3 times a week.

God is good and faithful!!


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MJZHERE
Posts: 624
9/17/12 12:23 P

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NancyAnne, that is an excellent blog on plateaus (and a whole lot more besides). I really needed that information a while ago about eating more to break it. I think it has been almost harder (a lot scarier) to up my calories than to lose (especially with inactivity due to injury). But sure enough, after finding out how little I was taking in calorie wise, I have been forcing myself to up them (healthily) and after a while, dropped a lb a day for three days! Also trying to find combination of protein, carb, fat I wanted to try so blog helped me with that also. Thanks!


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NELLJONES
NELLJONES's Photo SparkPoints: (186,888)
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9/17/12 12:01 P

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I have been at goal for a very long time, and to me slow weight loss gave me time to become comfortable with the way of eating that I would have to stick to for the rest of my life. There is an equilibrium of food eaten, activity, and actual weight maintained. And age. Can't forget age. The amount of food I ate to lose 40 years ago would have me gaining now. I find that it's a lot easier to rely on food management than activity. Activity is subject to so many outside influences: injury, weather, other people, car trouble. My food intake is absolutely in my control every minute of every day.

Nell

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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NANCYANNE55
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9/17/12 11:50 A

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Congratulations on your wonderful weight loss!

I have found that sometimes it helps to stop and just hold for a while, then go back into "dieting" mode. Quite simply, put, I think the body stops responding to something as well when it's been doing it for a while. So you may want to consider holding steady right now, then in a few months try going back to losing again.

Also, I did a blog regarding being stuck on a plateau that might have some information you can use here, if you are interested: www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=3931594


Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/


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NDHAM5
NDHAM5's Photo SparkPoints: (42,801)
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9/17/12 8:16 A

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Thank you all for your help!!! This is the first time I asked a question on Sparkpeople, and it is wonderful to get so much sound advice! Thank you all for your quick responses!

God is good and faithful!!


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KMMR87
KMMR87's Photo SparkPoints: (101,698)
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9/17/12 7:58 A

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Hi, and welcome. I think you have done a tremendous job on your weight loss.... congratulations! We are going into autumn and our bodies are doing the same thing that all other animals: getting ready for winter. We all know the equation for losing weight: we have to expend more calories than we consume. But I have found that it isn't just the calories; it is the balance of carbs and protein...especially dietary fiber. I track protein, fats, carbs, fiber and sodium. Keeping your sodium under 1500mg will help with water retention. Also, we need carbs with our protein for the exercise piece of the equation. I hope this helps. The best to you.


Kathy (from VT)

People will forget what you say
People will forget what you do
But people will never forget how you made them feel

Maya Angelou


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POINDEXTRA
POINDEXTRA's Photo Posts: 243
9/17/12 7:23 A

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To add to my last post, this week I tried to averag 1500 calories a day (scary high for me), even though I've been getting virtually no exercise. My average came in at 1484, and I still lost two tenths of a pound. So, my only suggestion is to run the experiment, weigh weekly, and see what happens!


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HOUNDLOVER1
HOUNDLOVER1's Photo Posts: 7,614
9/17/12 1:04 A

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For me the last 10 lbs. only came off by going low-carb, keeping carbs under 50 grams/day and eating at least 65% or my calories as fat. This also allowed me to have much more energy to exercise.
Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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MJZHERE
Posts: 624
9/16/12 10:16 P

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Congrats on your weight loss! I am still losing - 3 more lbs to go- so I will let someone else answer about maintenance/losing. Just wanted to let you know you are not alone - adding calories scares me also. I'm just trying to figure out my body, its needs, etc. and trying to not be afraid of what seems to me like the unknown.


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POINDEXTRA
POINDEXTRA's Photo Posts: 243
9/16/12 10:05 P

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Welcome to the team!

I lost my weight with Weight Watchers, and it took me the longest time to get the last pound or two off before I could officially be in maintenance and start to add more points (calories) to my food budget each day. The amazing thing was that when I did, I started to lose again! It could be that since you're trying to eat at the lower end of your range and exercising so much, that your body is trying to hang onto those pounds. You might want to try aiming for 50 to 100 calories per day for a couple of weeks to a month, and see how you do (of course, tracking all the while). I'm almost 10 years into maintenance, am now 10 pounds below my original goal weight (but still at a healthy weight), and the thought of adding calories to my budget STILL scares me!.

About maintaining in general, I don't have an innate sense of when to stop eating (and I don't know if I ever will), so I still track my food every day. The habits required to maintain really aren't all that different from those need to lose - the focus just changes a bit from pounds lost to fitness level, new skills, or whatever one's new golas might be.

Good luck - just keep tracking, and posting, and I'm sure that you'll be successful.


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ONEWEIGH
ONEWEIGH's Photo Posts: 1,074
9/16/12 10:05 P

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Welcome to the team! Generally, maintenance means you're in your goal range--or you've been there recently--and are working to stay at or close to where you are. I know it's tough to have your weight loss slow, but keep at it! Most of my weight loss was at a blazing half pound a week. You've find lots of good information and support here as you prepare for maintenance. You'll find that it's still a lot of work without so much glory, but that's part of what this team provides: somewhere where you can say, "Hurray! I weigh the same as I did last week!"


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SKIRNIR
SKIRNIR's Photo Posts: 5,126
9/16/12 9:59 P

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Once you get to goal weight, you do your changes very slowly. I decided to keep calories the same at first and slightly reduce the exercise. Then I kept to that change for one month, and as long as I was still loosing weight slightly, then I added in a very small upgrade in calories, then again kept that change for a complete month. If I was still loosing then I could upgrade calories a tad more. So by the time I was all done, I had lowered my exercise from 60 minutes per day every day to 40 minutes per day and upped my calories about 50 per day and I stopped loosing, but I was also under what was my goal weight by about 5 to 10 pounds. Gave me wiggle room to not worry so much too. So far, I am only a pound or so heavier than at that point, almost 1.75 years ago. :) Maintenance can be done. Just take it very slow, is my advice, when you are first transitioning.

I will also say that my last ten pounds to goal took me quite awhile to loose. It seems those last 10 to 15 pounds are the hardest to loose! So you will get there, just don't give up.

3/31/12 Trailbreaker half marathon 13.1 miles in 3 hours 13 minutes
4/20/13 Neighborhood Watch 5K 39:17.6
10/5/13 5K Grace Pet Fest 38:47.6
12/1/13 Secret City Half Marathon, hopefully in under 3 hours!


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NDHAM5
NDHAM5's Photo SparkPoints: (42,801)
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9/16/12 9:35 P

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Hi I am happy to have found this team!!! I have been losing slowly for 19 months, my weight loss has slowed considerably, although I am still counting calories and exercising diligently. I am losing just very slowly. Is the fact that I have been slowly losing the same as maintaining? I still need to lose about 19 pounds to be in a healthy range by the BMI charts, I have lost just about 80 pounds. At the rate of weight loss I have been experiencing, it seems it will take a while to lose the last 19 pounds, I try to eat towards the low end of my caloric range, which is about 1240-1590. I honestly probably hover right around the middle, about 1400, I notice my appetite seems to have increased, and I have been exercising more than I have ever in my life!! The thought of adding more calories for maintenance scares the heck out of me!!! I am a little scared.......wanting this to be once and for all!!!

God is good and faithful!!


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