We have all experienced how difficult it is to switch from weight loss mode to maintenance mode. As you can see, I went down nearly to the bottom of my BMI before finally gaining control of my weight loss. What I've been doing is weighing myself every day and altering my calorie intake based on whether I need to go up or down or stay the same. I allow myself 5 pounds on either side of my goal weight, so a 10 pound range of normal. Hope this helps!
I started SP at 138 lbs in October 2010. My goal weight was supposed to be 125, which I reached in January 2011. I have stayed at 125 (give or take a few pounds) ever since.
191 Maintenance Weeks
Fitness Minutes: (45,429) Posts: 4,203 3/23/12 2:18 P
I had a bit of mental barrier and it looks like you might be having something similar. I've got used to eating at a deficit and the thought of eating more was a bit scary. What if I get fat again? It's been a long time since I've read the Hacker's Diet, so this may be where I got the idea, but my methods was:
1) Continue to weigh and track every single day. 2) Increase calories by 100 per day each week until weight loss stops.
I think I even got impatient and increased calories by 200 a couple of times. It was a good discovery phase because your burn rate is actually not a number, it's a range.
This helped the mental barrier because I knew 100 calorie increase per day in a week wasn't going to turn me into a quivering blob again. Also, as long as you are tracking, you have the tools to completely own your weight. With that level of control and knowledge, you cannot fail. I've been able to successfully gain and lose weight as needed.
I've been maintaining for a few decades now. I weigh every day and eat according to the scale. I can cut back easily enough for a day or two. You say you had difficulty maintaining a low weight, so losing too much weight isn't going to be a problem (probably wouldn't be a problem for anyone who had to lose), it's more the expectation. When I was first so desperate as to join WW, I thought that I'd get to my number, then just move on to the next phase of my life as a "normal" person, like graduating from college. I couldn't do a differential equation now if my life depended on it, but I still know my food plan to the smallest component. I think of my weight control plan as a second language: I think in it, plan in it, shop in it. That part requires no effort, but I could forget it as easily as I forgot my college math. And gain weight. My life offered many things to fill in the obsession with the scale, but I still pay close attention. I don't want to go back to obsession.
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.
current weight: -1.2 under
Fitness Minutes: (21,557) Posts: 25,788 3/23/12 8:59 A
You have received some great advice already. I added more fruit because it is filling and sweet. I have "slacked" off on other exercising as I upped my yoga. I now practice yoga 5-6 days a week, doing a challenging 45 minute vinyasa flow that leaves me in a sweat, but has kept me strong and flexible... and I turn 67 next month. Maintenance is living that healthy lifestyle you have been learning as you have been losing.. eating good food in reasonable portions and being physically active. As far as calories, given your activity level, try 1500 and see how that goes. And, you can have the chocolate cake once in a while.
There is some very solid advice in the Hacker's Diet chapter on transitioning to maintenance: www.fourmilab.ch/hackdiet/e4/losingw ei ght.html Scroll down to the part near the bottom that starts with the heading "Success and stability."
As far as what to eat, you might need to do a little experimentation. When I first hit goal I figured since I was active (training for a half-iron triathlon) that I'd need more complex carbs everyone says are necessary when you do that sort of thing. So I added back calories in the form of cooked whole grains that I'd eat as cereal or like rice.
But it turns out I have a sensitivity to starches and carbs so I suddenly got lots of cravings and everything went haywire. Now I'm just adding back lean protein and fats and fiber and letting my carbs come from green vegetables, etc.
Whatever it is you do eat, make sure it's nutritious. Definitely not chocolate cake, although yes it is terribly tempting! LOL
Edited by: 4A-HEALTHY-BMI at: 3/23/2012 (09:16)
Never, ever, EVER give up!
From BMI 53 (336 lbs) to under 30. Now aiming for less than 20% body fat.
It is a given that you will go off program on occasion. It is a give that you will gain a little now and then. The secret is to go right back on program after two or three pound gain until that weight is back off. If you put off going back on program, that is when the weight starts to creep up again.
current weight: 127.0
Fitness Minutes: (45,429) Posts: 4,203 3/23/12 5:31 A
Hi everyone! I'm still relatively new to this forum and to maintaining. I hit my goal two weeks ago and am having some trouble with the mental shift as I go from weight loss to weight maintenance mode. Since I've started 'maintenance' two weeks ago, I've actually lost three pounds. That's okay for now because my goal is at the top of my range and I'm happy to be a few pounds under. However, I know that I'm going to need to make some changes in my habits relatively soon to halt my weight loss because I know I don't want to lose more than another five pounds--that will put me close to a range that I previously found difficult to sustain.
I exercise five days a week on average with a combination of cardio, strength training (about an even split, usually about 30/30) and yoga once a week. Most days I'm at around 1,300 calories and once a week I go up to about 2,000. Considering I've lost three pounds in the past two weeks, that means I'm undereating at a rate of about 750 calories a day for maintenance if one pound equals 3,500 calories.
The idea of going up to over 2,000 most days is scary and I'm sure few people would advise such a radical jump all at once. What I'm looking for is support and advice from people who gradually upped their calories and/or modified their exercise routines and were successful in reaching the happy maintenance medium. In addition to how many calories you added and how often, I'm also interested in hearing about what kind of food you added when you increased your calories. I certainly wouldn't want to add 500 calories of chocolate cake every day for example, tempting as it may be, lol! I'm open to changing my exercise habits and I've already shifted more heavily towards strength training than I had been doing in the past. I think another adjustment may be necessary because I'm clearly burning too many calories, but I absolutely don't want to sacrifice muscle for the sake of halting weight loss.
I wish I were already at maintenance level now so I wouldn't have to change anything, but I understand that I need to make some adjustments. I know that it's unrealistic to think that I'll always be within a pound of my goal but I'd like to aim to be within three to five to account for normal bodily fluctuations and short periods of indulgence from time to time. Any advice and tips would be greatly appreciated. Thanks everyone!
Edited by: TINAJANE76 at: 3/23/2012 (05:34)
My name's Tina. I lost more than 90 pounds between March 2010 and March 2012 and have been keeping if off ever since.
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