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NELLJONES's Photo NELLJONES SparkPoints: (215,220)
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8/15/12 4:09 P

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I think what surprised me was how little extra I could eat without gaining. The Program had us eating so close to maintaining levels (which made for a very slow loss) that it wasn't much to add back in. Maintaining isn't all that different from losing. I still only eat my super favorite treats once or twice a year: McDonald's french fries, pie, sugar cookies. And, of course, never the true triggers, like Cheetos. And I have lived to tell the tale. Amazing.

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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SWEDE_SU's Photo SWEDE_SU SparkPoints: (53,940)
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8/15/12 2:40 P

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i just read peri's blog, and the turtlebear's blog on maintenance - both excellent and perhaps the start of a sticky thread of maintenance blogs?

edited to add - just realized that these are the links to the right here!

Edited by: SWEDE_SU at: 8/15/2012 (14:42)
live every day so the border collie is happy for a good, active life!
"i run because i can" coach nicole!
"I AM A RUNNER because I run. Not because I run fast. Not because I run far." john bingham
"Right here, right now, right choice" cannie50!

susan
WA state
PNW time zone
+3 hours difference from EST


SW march 25: 123
GOAL met may 15: 111.0
GOAL met june 11: 108
GOAL met august 13, 2012: 103
maintenance goal: 105


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4A-HEALTHY-BMI's Photo 4A-HEALTHY-BMI Posts: 5,966
8/14/12 9:28 P

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It sure is!

I'm "liking" it - if enough of us do, it may bubble up to a "popular" post and others might get a chance to see it who otherwise might not get to...

It reminds me of another one that was written last December...
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=4613330


Edited by: 4A-HEALTHY-BMI at: 8/14/2012 (21:30)
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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CAROLJEAN64's Photo CAROLJEAN64 Posts: 11,420
8/14/12 6:22 P

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Here's an active link for Peri's plans. It is awesome.
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=5015442


Lost 65 lbs and maintained since 2006.


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PERIWINKLE88's Photo PERIWINKLE88 SparkPoints: (5,700)
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8/14/12 6:21 P

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"It's mostly choosing which is the least painful thing to care about." Well put!

I've lost 50+ pounds three other times and just bounced back up again. This time I'm losing 70 pounds--so I'd put myself in that particularly vulnerable category. I think I'm also especially nervous because my method of losing this time around was a doctor-supervised high-protein meal replacement program.

Losing the weight was easy. Keeping it off will be a challenge--for many reasons, including the inherent dangers in the quick weight loss method I chose.

~Peri

Lost 65 pounds just in time for my 40th birthday. Now maintaining my weight loss, training for a half marathon and lifting weights seriously. Love my body and love my life. It was all worth it!


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OOLALA53's Photo OOLALA53 Posts: 8,370
8/14/12 6:06 P

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Remember that you are getting a bit of a biased sample here. The maintainers who might feel more relaxed about it probably aren't participating on a board somewhere. But I do think that the more weight a person had to lose AND the number of failures the person had will affect how long it takes to become more confident. And sometimes, with all due respect, sometimes people are a bit afraid to find out they CAN be confident. I am 31 months into using my plan (I count the whole time, not just when I reached goal, because my plan stays the same and I've adhered to it about 80%+ the whole time) and it's not all peace yet, but it isn't torture and hasn't been for quite awhile, except for the few pout-y days that happen sometimes. But I'm also not so thin I have to be careful of every bite, and that's okay for right now.

My "guru,' who has been at it since 2001, said though he doesn't really think about it much and never even considers going back, still says there is a certain amount of being judicious in food choices even in most of the never-fat just because there is so much food available so often. He also says there is no such thing as before and after- only before and during.

Unfortunately, in our culture, with the emphasis on thinness and on food availability, most women are going to be either thin wishing they could eat more without gaining weight or they'll be what they think is fat wishing they could be thinner without it being so hard. Very few are ever going to have it be completely carefree. It's mostly choosing which is the least painful thing to care about.

*"The goal of weight loss is incompatible with recovering from disordered eating." Center for Clinical Interventions
*The No S Diet saved my emotional life! Four years and counting. nosdiet.com/ *Be happy with this moment. This moment is your life.
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp


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PERIWINKLE88's Photo PERIWINKLE88 SparkPoints: (5,700)
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8/14/12 5:25 P

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Quite a funny coincidence, CarolJean--I was just coming here to update this thread to say that I'd written a blog synthesizing what I've learned here!

Here's the link:

http://www.sparkpeople.com/mypage_public
_journal.asp?id=PERIWINKLE88

Thanks, everyone, for your contributions and your examples. It helps a lot in life to have role models.

~Peri

Lost 65 pounds just in time for my 40th birthday. Now maintaining my weight loss, training for a half marathon and lifting weights seriously. Love my body and love my life. It was all worth it!


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CAROLJEAN64's Photo CAROLJEAN64 Posts: 11,420
8/14/12 4:47 P

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I think you could write a tremendous blog about maintaining by synthesizing all you have learned from this discussion. I know it would be articulate and inspiring. Please consider it.


Lost 65 lbs and maintained since 2006.


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PERIWINKLE88's Photo PERIWINKLE88 SparkPoints: (5,700)
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8/14/12 3:33 P

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One thing that also strikes me, not only in these responses but also in another thread I found on here about avoiding sugar is how many maintainers, even years in, still see themselves as "in recovery." They still feel like they have the possibility of getting out of control with trigger foods and plan to avoid them, don't eat them, or experiment with small amounts while being ready to readjust if that doesn't work.

It's interesting--I thought I'd get to a point where I'd "get over" my cravings for Oreo ice cream and could maybe add in truffles occasionally. Sounds like that might be the case, but I'm going to have to be careful and constantly monitor, being ready to nix those little devils if they grab hold of me.

I've never been addicted to alcohol or other drugs, but I've known people who have been. They're constantly shoring up their sobriety--even years in, they talk about it, are proud of it, celebrate it, and take action to maintain it. It sounds like that's kind of the way recovery is from being overweight, especially if you were a serious overeater like me.

It's taking some mental adjustment to build this into my picture of the rest of my life, but such is life. I'd rather be "sober" than out of control.

~Peri

Lost 65 pounds just in time for my 40th birthday. Now maintaining my weight loss, training for a half marathon and lifting weights seriously. Love my body and love my life. It was all worth it!


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OOLALA53's Photo OOLALA53 Posts: 8,370
8/14/12 1:19 A

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You're very perceptive. You got them all!

*"The goal of weight loss is incompatible with recovering from disordered eating." Center for Clinical Interventions
*The No S Diet saved my emotional life! Four years and counting. nosdiet.com/ *Be happy with this moment. This moment is your life.
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp


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PERIWINKLE88's Photo PERIWINKLE88 SparkPoints: (5,700)
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8/13/12 11:00 P

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This has been really helpful to me! I can't think you all enough for this great discussion. I'm definitely taking away the idea that people have to figure it out for themselves. It seems that part of maintenance is making every "mistake" a learning process. Constant attention and vigilance, yes--that seems to be key. Also, a changed mindset--finding healthy alternatives, not going back to old habits, constantly reaffirming how worthwhile it is to be the "new me." That's what I'm seeing/hearing.

~Peri

Lost 65 pounds just in time for my 40th birthday. Now maintaining my weight loss, training for a half marathon and lifting weights seriously. Love my body and love my life. It was all worth it!


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CAROLJEAN64's Photo CAROLJEAN64 Posts: 11,420
8/13/12 1:33 P

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Reading these it is apparent that some themes are emerging... One... what works varies for the individual. Two - some sort of continued tracking seems important. 3. Diligence and vigilance seem important along with having a specific range in mind.
Any others occur to you?

Lost 65 lbs and maintained since 2006.


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CELIAMINER's Photo CELIAMINER SparkPoints: (160,978)
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8/13/12 12:05 P

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Periwinkle, thanks for asking the questions. I have been maintaining for less than 3 months, and, as Mobycarp said, my strategies are still evolving. I will say I didn't cut out any food totally, but I did cut back on how much I ate. In my younger days, I'd split a pizza with one other person and eat pizza once a week or more. Now, I eat pizza only on occasion and savor one or two slices.

As for tracking, I still do, because I can't trust that 15 months of losing weight and 3 months of maintaining are enough to ensure I've broken decades of bad habits. Indeed, I still find myself on the couch munching away while watching TV.

Weighing: I still weigh every day to watch for trends.

Splurges: Yep. Without the hot dates with DH, usually at a very nice restaurant, I would have failed. I just try to eat a less that day and the next.

Good luck!

Celia
Maintaining since May 19, 2012


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62NVON's Photo 62NVON SparkPoints: (47,529)
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8/13/12 8:00 A

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Hi Peri!

Consistency: As a rule I tend to eat roughly the same amounts during the week, but a little more on weekends. I don't ever plan a splurge day.

Banking: I do tend to extend my workouts or eat lighter in days leading up to an event where I know I'll be eating more than usual.

Maintenance range: I have about a 10-pound maintenance range. When I start to inch over the mid-point, I buckle down a little more.

Moderation: I do not believe in cutting out anything that I enjoy completely. That's just not how I choose to live my life. Different techniques work for different people, though. I try to eat mostly whole, unprocessed foods.

Just the fact that you are asking these questions tells me you will reach your goal and maintain for life. You've got it figured out!

~Christie in NC

twitter.com/62nvon

Highest weight: 251
Maintenance weight: 138
Over 110 pounds gone for good!
OOLALA53's Photo OOLALA53 Posts: 8,370
8/12/12 11:46 P

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Yes, Moby, it's good you know that the odds are that the curve balls are when not if. But those are odds. That means some escape them. But "some" is a very small number of people. So know that 2 years is the first benchmark of the changes being long term and 5 years is the outer edges-- the time at which the odds of relapse drop to about 25%. I knew something close to that before my turnaround but seeing those stats on this team has really helped. A security guard at my high school lost over a hundred pounds between the winter of 2010 and the fall of the same year. He is now bigger than when he started. I don't know him well, but I did ask a couple of months into the school year of his new thinness if he thought the habits were getting ingrained and he said they were second nature. Down deep, I cringed for him because I suspected that it was premature, but I couldn't say anything. Nor could I now, but I feel for him. I've certainly known of people here on Spark who have lost 100 lbs. more than once, but I suspect it's one of the rarest categories. You may not be able to sustain the lifestyle you have now but I know you can sustain one that will keep you at a reasonable weight and reasonable fitness. emoticon

*"The goal of weight loss is incompatible with recovering from disordered eating." Center for Clinical Interventions
*The No S Diet saved my emotional life! Four years and counting. nosdiet.com/ *Be happy with this moment. This moment is your life.
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp


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SKIRNIR's Photo SKIRNIR Posts: 5,209
8/12/12 7:06 P

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ugh! I just lost my post when somehow I hit the back button! *grrr*

But what I was trying to say in my long post was that to me food will never solely be fuel for me, or anyone in my family. I am too much of a foodie for that. It wasn't that I was eating bags of chips, ice cream, chocolate, etc. that made me fat. It was that I was eating 2 to 2.5 cups of pasta at dinner, instead of the 1.5 cups that I tend to limit myself to now. IE it was serving sizes for me, not what I ate. I still eat dessert/ice cream. Yes, now it is low fat slow churned ice cream, which is delicious in my book. Yes, our way of eating has changed, but nothing is really on my ban list, except for what doesn't agree with my stomach. I can't eat overly high fat, as my IBS will give me painful gas and send me to the bathroom if I do.

Now if anyone has ways of baking brownies and such that is low fat and doesn't taste like cardboard, let me know. I have enjoyed yogurt based chocolate brownies, but almost any other oil substitute I can taste, and don't like.

Hmm, I guess one could say that a full size candy bar is on my ban list, as instead, I tend to buy a Dove bar and break off a square, or buy miniatures, etc. So I think rather than saying anything is banned, it is finding healthier, or smaller sizes of it. Now the example someone gave a few posts ago, would just make me nauseated thinking about, with my IBS. Okay, I do miss alfredo sauce on my pasta and have tried making homemade from lower fat recipes and it just isn't the same.

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 around 3 hours and 4 minutes
4/19/14 Butterflies for Hope 5K for Lupus 39:23.8 (I hurt my back a few days before, and though it was my first official 5K with some jogging, my back hurt, so was very slow.)


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CAROLJEAN64's Photo CAROLJEAN64 Posts: 11,420
8/12/12 5:57 P

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This is what maintenance is all about. Learning and loving food that our bodies need and "crave." Just as our fingerprints are unique, I believe our "food prints" are unique. The goal of maintenance to me is to recognize and "settle" into the food print.

Lost 65 lbs and maintained since 2006.


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NELLJONES's Photo NELLJONES SparkPoints: (215,220)
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8/12/12 5:30 P

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For me the old trigger foods are still trigger foods. I do avoid the Reeses and the Cheetos. Not even one bite. And that's OK. When I was fat I didn't really have that varied a diet, and I wasn't all that picky about what I ate. I didn't gain weight on haute cuisine, but rather pretzels and potato chips and Reeses and, well, you know. When I finally realized I didn't have any answers I went to WW, and found answers I didn't really want to hear. I was looking for the easy way to just get to the magic weight where birds always sang and the sun always shone because I would be thin. Instead I found that I had to learn to eat different things. Back then it was fish 5 times a week (I admit, I skipped the liver once a week thing) so I had to learn to cook fish. And lo and behold it was GOOD! I had to learn to cook, and found out that in my staying in my junk food rut, I was actually missing a whole new world. I started craving foods I'd never known existed. I had to acquire the attitude that I was on a glorious adventure of new food (we never even discussed exercise back then). Today there is a whole internet full of food ideas, and foods in the mega mart that didn't exist back then, so the adventure continues.

If I made a list of foods I don't let myself eat and foods I can love and enjoy, the latter is a MUCH longer list. I can have fried chicken tomorrow (which becomes tomorrow which becomes tomorrow, which isn't denial but postponement) but today I can have the Pasta Frittata I will be making for dinner, with watermelon for dessert. It's delicious! How can I ever call that deprivation?

I read the End of Overeating when it came out, and I am not a victim of the food industry because I cook most of my own food. I don't buy packaged food and rarely eat out (which is why Spark's nutrition tracker drives me nuts). I seldom use coupons in the store because I don't buy the kinds of foods that come with coupons (cornmeal? green beans?)

To me this whole thing is an adventure I learned to lose as I was losing and had the validation of a number on a scale going down. I have just consciously continued all those same attitudes, and all the wonderful lessons I learned from the wonderful people I met at WW all those years ago. It's nearly 42 years later and I remember every word they said.

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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MOBYCARP's Photo MOBYCARP SparkPoints: (156,482)
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8/12/12 5:19 P

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One of the biggest eye-openers for me was, when I was new to this team I quickly found that different maintainers cited different things as critical for them. Some found it critical to put the scale away. Some weigh every day. Some cut out certain foods. Some just eat by when they feel full. Every one of them had to find what worked for them, personally, regardless of what worked for someone else.

At less than a year of maintenance, my strategies are still evolving. If you want to get picky, the trend in my weight has only really been going sideways for about 4 months; this morning I weighed in at 14 pounds below my initial goal.

What has been key for me? Tracking everything I eat. A bad estimate is better than estimating zero. I use the SP nutritition tracker, but I hack the system by telling the fitness tracker how many calories I'll burn in order to get the desired nutrition calorie range. Then I reset the protein range for a minimum of 120 grams (the SP nutrition and fitness trackers seem to think I'm a sedentary female), and eat to the ranges for calories, carbs, fat, and protein.

No food is off limits, but some are too "expensive" in terms of calories to be worth it. I've lost my taste for some foods (e.g., Doritos) and learned to like others (e.g., several varieties of fresh produce). I don't think of this as cutting any foods out; but some foods don't seem to ever find their way into my daily eating plan.

The huge thing for me is, making adjustments. I've had to adjust my calorie range several times this year to reflect my activity level; this is more of an art than a science. I understand that some people do this naturally and unconsciously. I need to track and hit numbers. That's just me.

Will I be able to do this long term? I don't know. It's become a lifestyle for now; but I'm not naive enough to suppose that nothing could ever happen to disrupt the lifestyle that has kept my weight appropriate. When (not if, but when) life throws changes my way, I'll have to learn to adjust the lifestyle to deal with them.


- 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


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4A-HEALTHY-BMI's Photo 4A-HEALTHY-BMI Posts: 5,966
8/12/12 3:41 P

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At 2.6 years in, I'm still a relative newbie.

I've seen first-hand in the past few months how easy it is for me to still go off the rails and need to rein it back in.

NELLJONES has mentioned before that she STILL hustles past the Reeses in the store, after 40 years of maintenance. And she's also mentioned that healthy things generally appeal to her more, now. So I suspect the answer lies somewhere in the middle there.

Some people seem to be able to just slide easily into maintenance and say "no" after just one of something. I'm not one of those people. So I avoid triggers like the plague. LOL

There is the big factor, though, that I think you can learn and get better at this. Testing your boundaries will mean sometimes overreaching them and failing. As long as you take the failure as a lesson and get back on track, I think having gone through that actually makes you a wiser, more experienced maintainer in the long run.

I suspect that's partly why one of the biggest predictors of long term successful maintenance is how long you've been maintaining. People who make it to two years will likely have tried their boundaries, failed a few times, and learned something about themselves and their capabilities. People who fail in those first two years might not have learned from mistakes and not gotten back on track.

And so on for the 5-year maintainers. And the 20-year maintainers. Those people probably know themselves thoroughly, inside and out.

Just a thought. LOL

Good questions and discussion.

Edited by: 4A-HEALTHY-BMI at: 8/12/2012 (15:43)
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%


244 Maintenance Weeks
 
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PERIWINKLE88's Photo PERIWINKLE88 SparkPoints: (5,700)
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8/12/12 3:30 P

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This is very interesting to me. I just read The End of Overeating this weekend, which goes into detail about the cue/response/reward circuitry in our brain, how powerful it is, and how the food industry manipulates and exploits it.

The author's conclusion is that it makes sense to avoid certain foods at the beginning of your journey because you don't yet possess the cognitive and other skills to resist or to have "just a little bit." That can lead to feelings of failure and can sabotage your efforts. His suggestion is to substitute healthy alternatives that are still satisfying (because research shows it's also problematic to feel deprived), until you get to the point where it's a habit and you have a lot of experiencing overriding food cues. Then you CAN have just a little bit or have it occasionally (or, more often, still choose not to have it because you don't want it in your body, but not feel deprived by that choice).

That seems to make sense to me--to be more careful and planful at the beginning of maintenance and gradually expand the circle of foods you eat as you gain more and more control over your eating and your tastes and habits change to embrace healthy foods. But I would think that there are still foods that will not fall into that circle, at least for me.

My guess is that there are not a whole lot of people on this board who are regularly (or even occasionally) eating deep-fried bacon rinds dipped in processed cheese and sour cream. They wouldn't necessarily say that they've "cut out" the food (and would probably say that they eat everything in moderation). But what they mean is that they're far enough into maintenance that such a food wouldn't even appeal to them. They don't feel deprived not eating it, but they're still not indulging in it, even occasionally. Agree? Disagree?

I know from my dad's experience (he lost 80 pounds and has kept it all off for 40+ years), that he says he eats whatever he wants, but "whatever he wants" has radically changed from a whole bag of Oreos and 10 White Castle cheeseburgers to salads, vegetable soup, and whole wheat toast. He feels indulgent when he gets cream cheese on his bagel. And he's to the point where he really just eats for fuel--he doesn't structure his days, evenings out, vacations, or social engagements around food.

That's a radically different mentality than where I am, having just lost 55 pounds within the last few months. My sobriety from food, so to speak, is still quite fragile, and I know it. My question is: how long does it take until you get there? When does food become just fuel? When do those old favorite foods lose their triggering power and become something that you could just have one or two of? Or when you do you lose the desire to even have them at all? I suppose it probably takes some people longer than others. I think the danger is overestimating yourself and thinking you're there earlier than you really are, because then you add foods back in that you're not ready for, and if you don't have a plan for what to do if that leads to overeating, you're in trouble.

That's why some people probably "fall out of" maintenance even after 6 months or a year--the same way that some people who have gained sobriety start drinking again, thinking that they can "handle it." I think being successful takes a lot of humility in the face of those addictive substances.

~Peri

Edited by: PERIWINKLE88 at: 8/12/2012 (15:34)
Lost 65 pounds just in time for my 40th birthday. Now maintaining my weight loss, training for a half marathon and lifting weights seriously. Love my body and love my life. It was all worth it!


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4A-HEALTHY-BMI's Photo 4A-HEALTHY-BMI Posts: 5,966
8/11/12 10:10 P

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Indeed. I eat a lot more of this

emoticon emoticon emoticon

and I can't remember the last time I had this

emoticon

I do have a kiddie-sized one of these, once a month, though

emoticon

(From a local place that makes their own, and also makes the waffle cones, too.)
cayugalakecreamery.com
Darn NYT travel section had to go and ruin it by mentioning them a few years ago. Now the lines are out the door. Helps discourage me from going more frequently, though. LOL

I had the one for August today! It was canteloupe-flavored. MMM

Edited by: 4A-HEALTHY-BMI at: 8/11/2012 (22:11)
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%


244 Maintenance Weeks
 
0
65
130
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8/11/12 9:48 P

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So true!! emoticon

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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OOLALA53's Photo OOLALA53 Posts: 8,370
8/11/12 9:15 P

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I think the other poster meant that it's a mistake to think that maintenance isn't going to be similar to the strategies/diet of weight loss : the foods you need to eat to keep calories low enough for loss are going to be the backbone of your meals for the long run, with adjustments up for a bit more volume and maybe a few more rich foods in judicious amounts a few times a week or month. If you haven't been eating a lot of fried chicken to lose, you aren't going to be eating much more of it to maintain!

*"The goal of weight loss is incompatible with recovering from disordered eating." Center for Clinical Interventions
*The No S Diet saved my emotional life! Four years and counting. nosdiet.com/ *Be happy with this moment. This moment is your life.
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp


1,725 Days since:  I began the NO S lifestyle
 
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CAROLJEAN64's Photo CAROLJEAN64 Posts: 11,420
8/11/12 8:55 P

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I agree with you on the original meaning and derivation of diet... as a way of life. But, I think the connotation to it today is restricting food intake to lose weight. Too many people seem to think (and I used to be one of them) that you "go on a diet," lose the weight and then go back to your "regular" life.
One of the strong points of Spark, I think, is that the weight loss is seen as a side effect of adopting healthy lifestyle changes.

Lost 65 lbs and maintained since 2006.


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OOLALA53's Photo OOLALA53 Posts: 8,370
8/11/12 8:49 P

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Roy F. (did I get his name wrong) Baumeister wrote a book called Willpower: Rediscovering the Greatest Human Strength that has a chapter on weight loss. I've also read articles on the web and think I've synthesized in what I posted. Sorry. I know you are very good about not just throwing ideas around and I appreciate that.

I don't think he meant that as you make dietary changes and such, you may not come to a conclusion that there are certain foods you decide not to have anymore just because they just aren't worth it, but that is very different from starting from chaos and thinking that cutting out a problem food is going to solve overeating. He actually recommends against some other things that long term maintainers here do but that's because he's starting from the other end. Some of the habits that many maintainers do use are not recommended because of the hugely high rate of failure of those who try them and never even lose much weight in the first place. I respect the choices of the successful members here; I was a bit vehement about the point I made because I asked something similar a year or more ago and had no one from this team say she has cut out any food completely. I read Baumeister's book after that and it seemed to dovetail.

This doesn't mean maintainers don't cut way way down on certain things. I for one probably eat less than 1/10 the amount of sugar I used to. I don't have it most days of the week and it's not a hard choice. I prefer my savory meals, plus some flour products and grains, and fruit much more these days than a dessert, and I have only so much room in my tummy for meals, so the sweets go. But I still relish a good dessert on the weekend or on any of two days a month I allot for them outside of weekends. If I do want sugar on weekday days, it's usually because I want to binge, not just have a brownie. For me, that's different. Whereas today, I had three small cookies mid-morning and two little brownie bites after lunch and enjoyed them. No desire to binge. Probably won't have any more sweets today. It's quarter to 6 and I'm not one bit hungry. I'll just eat light later, most likely. And leave the option for a dessert tomorrow. I have an event to go to where there will likely be cookies or chocolate-covered almonds. I'll decide then.

*"The goal of weight loss is incompatible with recovering from disordered eating." Center for Clinical Interventions
*The No S Diet saved my emotional life! Four years and counting. nosdiet.com/ *Be happy with this moment. This moment is your life.
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp


1,725 Days since:  I began the NO S lifestyle
 
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NELLJONES's Photo NELLJONES SparkPoints: (215,220)
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8/11/12 7:12 P

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Remember the word "diet" is derived from the Latin "diaeta", meaning "way of life".

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
 
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CAROLJEAN64's Photo CAROLJEAN64 Posts: 11,420
8/11/12 6:15 P

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I have maintained for 6 years. During that time I broke my leg and regained about 12 lbs. which I got off using the help of a physical trainer. Now, use the trackers everyday... joined her after I lost that 12. However, I agree... nothing if off limits. Maintaining is based on the saem techniques that are helping you lose.... as you are not on a DIEt, but forging the habit of a new lifestyle... eating healthy foods in reasonable portions and exercising. I don't have to have a whole serving of a high calorie food, a couple of bites are enough.

Lost 65 lbs and maintained since 2006.


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SKIRNIR's Photo SKIRNIR Posts: 5,209
8/11/12 11:25 A

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Oh, and I lost 50 pounds about 1.5 years ago and kept it off so far.

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 around 3 hours and 4 minutes
4/19/14 Butterflies for Hope 5K for Lupus 39:23.8 (I hurt my back a few days before, and though it was my first official 5K with some jogging, my back hurt, so was very slow.)


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SKIRNIR's Photo SKIRNIR Posts: 5,209
8/11/12 11:24 A

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I also subscribe to the theory moderation. No food is excised from my diet. I do tend to eat a bit high carb, but that is more because I can't eat much fat, it doesn't agree with my IBS/stomach. We naturally eat on the lower protein end also, so carbs are a bit high for me, but often times from fruits and such.

I track calories and at first I was exercising a little less in maintenance then I was in weight loss mode, but then when I started training to walk a half marathon, that changed and has remained changed. I allow myself a tiny bit more calories on my one or two longer exercise days per week, but that is it. Was half hoping to have a no track day once a week, but that leads to some anxiety on my part. I just like knowing where I am calorie and nutrient wise. Right after I eat dinner and before I type it in, makes me nervous/anxious, esp. if it is a meal that gives me problems. (Last nights! Yes, I was over calorie.) I do try not to obsess or get as annoyed when I am over. I tend to be over calorie maybe once or twice a week, mainly only a few calories. (Yesterday was more like 200 calories over.)

I do weigh daily, and put down my highest weight each week on spark. I mainly use it to just see if there is an upward trend, esp. as I have weeks each month that are light and some that are high and I want to keep an eye on those high verses low weeks compared to the equivalent time each month.

My process to switch from loosing to maintenance took awhile, so that helped me to be on the lower end of what I wanted of goal weight, which gives me some leeway, if I do gain a little, to go and do something about it. My concern is that we will probably being doing our first ever cruise next summer and I won't have internet access to track calories, etc. How will I manage to go a full week without controlling my own meals and not tracking calories? I am trying to tell myself that if I gain a tad on the cruise, I can loose it afterwards. And two, I do try and listen to my body when it says I am full. In order to do that though, I have to have snacks available, in case I get hungry later. Not sure how much snacks my hubby will allow me to pack, as he is one who always likes to pack light. Does airport security care if you have a box of granola bars or what not in your luggage? I mean, it isn't liquid.

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 around 3 hours and 4 minutes
4/19/14 Butterflies for Hope 5K for Lupus 39:23.8 (I hurt my back a few days before, and though it was my first official 5K with some jogging, my back hurt, so was very slow.)


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NELLJONES's Photo NELLJONES SparkPoints: (215,220)
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8/11/12 9:44 A

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I lost my weight on the old old old WW Plan long ago. In that Plan we were required to cut out many foods, and I learned to live without Cheetos and Reeses. Too many people yearn for goal weight thinking they can dive right back into the Cheetos, and the results are the many people who gain it all back and more. For me weight loss was Basic Training for the rest of my life. I did try to eat Reeses, and it didn't work out well. I cannot stop once that taste is in my mouth and my mind, so yes, I have excised certain foods from my diet. But my weight loss journey didn't just tell me what foods I couldn't eat; it forced me to find new foods, foods that I now love and look forward to. One door closes, another dozen open up kind of thing.

There have been a LOT of new manufactured foods introduced since I lost my weight and I haven't even tasted most of them. The frozen food aisle was one side of one aisle when I lost weight, and grocery stores were maybe 6 aisles wide. With the exception of produce and ethnic ingredients (fabulous additions to the American diet!) I haven't even tried most of them. My kids had to tell me what a "bagel bite" is.

I still weigh and measure everything I eat, but since it's mostly in the construction of recipes, it's natural. I still weigh myself every morning, and if my weight is up a little, I just wind it back for a day or two. I don't "allow myself a splurge". To me, now, a splurge is what the food is: lobster or filet mignon, rather than an excess of anything.

I have found that all those older women in WW years ago were right: the older you get, the less you can eat. The amount of food I ate back then to lose would have me gaining weight today. Oh well. I keep a notebook of what I eat, as much for recipe notes as for checking off exchanges.

Another thing I have to do is reconsider every once in awhile if it's worth it. I could eat a little more and weigh a little more, but for now, I still like being very thin, and am willing to do what it takes to be there. As long as the willingness is there, the tools are readily available. I just have to be careful to always be honest with myself. The willingness to weigh a little more is very different from "this won't hurt".

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
 
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LJR4HEALTH's Photo LJR4HEALTH Posts: 32,279
8/11/12 8:26 A

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Peri I am with the others I haven't cut out any foods from my diet I eat what I like in moderation of course I still weigh and measure my foods about 80% of the time I met my original goal over a year ago but since May my Primary care Doctor wants me ot lose more weight so I now have a new goal I am working on. I still workout 3 to 4 times a week some weeks more just depends on my work schedule

If you use SP maintenance ticker it gives you 5 pounds in either direction here on the team we have been using for the challenge the 3% range

There is a whole section under lifestyle centers on Maintaining Your New Weight lots of information there to help

Edited by: LJR4HEALTH at: 8/11/2012 (08:33)
Linda (Florida - Eastern Standard Time )

I am " (we are) spiritual beings having a human experience " Pierre Teilhard de Chardin

Amethyst BLC Fall 2012 to Summer 2013

2012 Fall 5% Challenge Community Team Casual Travelers t0
2013 Spring & summer 5% Challenge Community Casual Travelers

BLC22 CAMO CREW Squad Violet Assassins

Previous BLC 17 to BLC 20

“Fail to plan, plan to fail.” Carl W. Buechner


4A-HEALTHY-BMI's Photo 4A-HEALTHY-BMI Posts: 5,966
8/11/12 6:11 A

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Good idea.

I think it might be good to have a place where we've gathered all of the maintenance strategy discussions. And so it's easier to find, I'm going to start a thread over in the "HELP!!! & Maintenance tools we'd love to see Forum" section, pointing to this one.
www.sparkpeople.com/myspark/t
eam_messa
geboard_thread.asp?board=2038
6x111
1x49406450


As long as both threads point to each other, then people should be able to find them and it won't matter so much which one people post to.

Here are some threads about maintenance strategies that you might find helpful, tucked in among the general discussion forum posts:

Do you still track?
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x1111x4602R>6704


Looking for advice from long-term maintainers
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x1111x4722R>0162


Anyone tried the BLC challenge as a maintainer?
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x1111x4933R>7302


books just on willpower or habit formation?
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x1111x4666R>8039


What type of diet do you eat? Survey
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x1111x4554R>9499


Maintaining for low-carb eaters - chat
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x1111x4913R>2211


Which supplements do you take and why?
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x1111x4527R>4803


You can also browse the team links and use the team goals for research-based maintenance strategies.

As in weight loss you will probably need to experiment to find out what works for you, personally. This will require a bit of flexibility in your maintenance plan as you try things and find out what works and what doesn't. You are an experiment of one - and in this just as in weight loss, there isn't a one-size-fits-all solution to it.

:-)

@OOLALA53
I would be interested in reading this study by Baumeister. Can you point me to where it is published?

There is some evidence that controlling the diet in terms of leaning toward high protein has worked for many maintainers. I find personally that doing this helps with satiety. The high protein factor is sometimes attributed to why people feel successful with a low-carb approach (you have to look carefully at a research study to figure out how they've controlled for overall calories and balanced the other macronutrients)

Edited by: 4A-HEALTHY-BMI at: 8/11/2012 (06:41)
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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TINAJANE76's Photo TINAJANE76 SparkPoints: (64,786)
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8/11/12 5:44 A

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I'm with OOLALA53. I'm at five months on maintenance and have got and stayed here without cutting out anything from my diet. I eat a good amount of carbs (I've been averaging about 200 grams a day lately) and find that if I become overly restrictive or try to cut out food groups, it just sets me up for a binge and makes me incredibly irritable. I try to eat a balanced diet with lots of lean protein, complex carbs (including grains!), fruit, vegetables and healthy fats as well as treats and cheats. I do tend to avoid food that sets me off but I haven't banished anything completely.

I like having one meal a week where I can really indulge, so I tend to shave some calories off each day the rest of the week so I can indulge without seeing blips on the scale for more than a day or two. I'm not good at saving up calories over the course of just one day in anticipation of a big dinner, for example. I need to do it more gradually over the course of the week. If my meals are less than about 300 calories, I'll usually end up bingeing later in the day. I've found that if I stay under 1,600 six days a week I can go all out at dinner on Saturday (drinks, unhealthy entree and dessert) and everything evens out. I've been very gradually adding more calories since I started maintenance so it's possible that I'll be able to add more at some point. I'll often go a while with maintaining and then will have an unexpected drop. That's usually when I decide to add some more calories.

My goal is 150 but I like being a few pounds below that. I'm at 148 now. My fluctuations have been very minor lately but when I do go above 150, I just go back into weight loss mode (about 1,300 calories a day) until I'm back at 150 then up my calories by 100-150 per week until I level off. That usually gives me back my cushion in a few weeks' time.

I still exercise as much, if not more, as I did when I was losing. It's just become a habit. I do a combination of intense cardio, often interval training and/or plyometrics, and heavy weight training. I also try to change up my routine every month or two to avoid getting bored and to give my body new challenges. Even though I'm not losing weight any more, I'm still seeing changes in my body, which is very motivating. Slowly but surely, my trouble-spots are becoming less troublesome.

Good luck cruising into maintenance. Looking forward to seeing you around!

Edited by: TINAJANE76 at: 8/11/2012 (05:53)
My name's Tina. I lost more than 90 pounds between March 2010 and March 2012 and have been keeping if off ever since.

Central European Time (CET), Venice, Italy


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OOLALA53's Photo OOLALA53 Posts: 8,370
8/11/12 2:39 A

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I have absolutely not excised any foods from my diet and will never do it to lose weight. (I reserve the right to choose to for specific health concerns, but I think most people's health issues will resolve with much less drastic strategies.) I don't know what research Refuse to Regain is based on, but I bet it's either just the author's opinion based on personal preference of what studies to include. Richard Baumeister, whose team reviewed the results of THOUSANDS of studies of dieting strategies over decades, and went into it with no agenda, concluded that cutting any food out of the eating repertoire was one of the WORST strategies to use, leading to more failure to change long term habits and even more regain in about 97% of those who try it. Recommending against it is one of the two pieces of advice he gives. Yes, even here on Spark you will hear from the some of the 3% and from those in the honeymoon stage with some (they don't know) temporary success with glowing reports. I don't mean to be mean, but as I said, the odds are very much against long term success for those who swear off any particular food.

emoticon emoticon

Edited by: OOLALA53 at: 8/11/2012 (20:20)
*"The goal of weight loss is incompatible with recovering from disordered eating." Center for Clinical Interventions
*The No S Diet saved my emotional life! Four years and counting. nosdiet.com/ *Be happy with this moment. This moment is your life.
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp


1,725 Days since:  I began the NO S lifestyle
 
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PERIWINKLE88's Photo PERIWINKLE88 SparkPoints: (5,700)
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8/11/12 1:05 A

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Hi all. I'm getting ready to join you (I still have the 15 hardest pounds to go!), and I'm writing a "Maintenance Plan" for myself which will (I hope) allow me to do the things that successful maintainers do: eat healthfully, exercise regularly, constantly monitor, and immediately correct.

I was looking around for a thread on maintenance strategies and didn't see one, so forgive me if this is redundant. I'm really interested in the nitty-gritty of how you make your choices in maintenance. For example:

Consistency: Do you tend to eat roughly the same amount of calories each day, or do you intentionally eat less sometimes and more other times? For example, do you plan in a "splurge day" or do you eat less during the week so you can eat more on weekends?

Banking Calories: If you know you have a celebration or event coming up, do you tend to "save up" calories beforehand, or are you more likely to exercise more/eat less after the fact? If you do "save up" in advance, does it tend to be in the course of one day (eat less at breakfast/lunch so you can eat more at a dinner party) or over the course of a few days (eat less on Wednesday and Thursday so you can eat more on Friday night)?

Weight Changes: How many pounds are in your maintenance weight range? How often do you find yourself above your range? How long does it take you to get back? What are the techniques you use when you need to do that?

Moderation: One book I read, Refuse to Regain, counsels to be aggressive and immoderate in cutting out trigger foods, avoiding starches and sugars, and drastically reducing carbs that can lead to overeating. Another, Thin for Life, suggests that successful maintainers are most likely to practice moderation and are able to learn how to eat small amounts of treats. That book also says that most maintainers eat a lot of carbs, but they're able to keep them the healthy kind. Do you practice moderation, or have you excised some foods from your diet? If you're like me, a carb addict, have you found that you've been able to add carbs back in successfully to your diet in a controlled way, or not?

Any other specific details of what allows you to maintain successfully?

Thanks so much in advance for this--I'm obviously a little nervous about the transition from weight loss to weight maintenance (I've lost 50+ pounds 3 times now and have never been able to keep it off--vowing this time is the real deal!).

~Peri

Lost 65 pounds just in time for my 40th birthday. Now maintaining my weight loss, training for a half marathon and lifting weights seriously. Love my body and love my life. It was all worth it!


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