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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (152,577)
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9/21/12 1:53 A

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I've maintained 3.5 years now. As I said in my recent maintenance blog, I've identified 3 factors. 1) I have minimized processed foods and eats lots of SuperFoods.2) I've increased cardio to 6 hours per week plus regular strength training. And 3) I quit quitting which is the most important factor of all!

Central Florida, Eastern Standard Time Zone

Marsha's Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!


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POINDEXTRA's Photo POINDEXTRA Posts: 268
9/20/12 9:09 P

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I've maintained for almost 10 years now. The keys for me are tracking my food and weekly weigh-ins. I tried weighing daily, but it just makes me anxious. And I'm now sitting at about 10 pounds less than my original goal weight was, which is a plus. I even asked the doctor at my recent physical if I weighed too little now, and he told me that I'm just right - Hooray!

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DDOORN's Photo DDOORN Posts: 23,538
9/20/12 3:52 P

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Just a note of appreciation from a "lurker" who is not "there" yet, but WAY appreciative of all your collective wisdom!

Thank you SO MUCH! We can't let this thread drop out of sight!

Don

Co-Team Leader for All Health Pros, Binghamton Area Losers & Laid Off But Staying Strong SparkTeams

Don't die with your music still in you. -- Dr. Wayne Dyer

"We either make ourselves miserable or we make ourselves strong. The amount of work is the same." --- Carlos Castaneda

"You yourself, as much as anybody in the entire universe, deserve your love and affection." --- Buddha

rules4humans.com


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PRESBESS's Photo PRESBESS SparkPoints: (54,427)
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9/20/12 3:40 P

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I've taken the "yo-yo" out of maintenance by immediately responding to weight gain. If the scale is not where it should be... I'm on it. I track everything I eat & I aim to eat balanced (50%, 30%, 20%), while staying within my range. When I first entered maintenance & changed my weight goal as SP suggested, I still lost weight, so I tinkered with the fitness tracker to get the calories higher, but in a range that I thought would work for me. It's working.

When I was losing, I weighed myself every other Friday. Now I weigh myself every Friday morning. I tried weighing every day but it was far to emotional for me. I also print my SP calendar once or twice a month for general assessment purposes.

I consider myself a "somewhat" healthy eater. Daily, I eat plenty of veges/fruits,etc, however, I also occasionally eat cakes, pies, etc. I love desserts and I know deprivation would be a downfall for me so desserts are apart of my food intake, however, it's from time to time & the portion size is just enough.

I too have given away all of my fat clothes. My goal/maintenance weight is 162. My goal is to stay within 2 pounds up or down of 162. Since reaching maintenance, I've been as high as 164 and as low as 158. I like what some of my fellow maintenance Sparkers have done by making their goal weight the top weight number. Hmmm, think I might incorporate this.
emoticon

Edited by: PRESBESS at: 9/20/2012 (15:43)
Maintaining... it's what I do.


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AMARILYNH's Photo AMARILYNH SparkPoints: (160,005)
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9/20/12 11:16 A

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Celia, that's something I forgot - I too got rid of ANYTHING that was even a bit loose. It was HARD giving away about 17 pair of jeans - sizes from 16 down to 12 - but I did it! Until this time when I'd gained or lost I kept ALL my jeans - because I was afraid of gaining. That fear became a self fulfilling prophecy!

Even though I still have a pair of size 12s that fit, most of them were too loose in the butt so I cleared them out!! It is SO freeing - now I only have 5 pair of jeans (one black, one beige, three blue) but all of them fit perfectly. And you know how it is with jeans - they are THE BEST test of weight gain!!

Marilyn in LaGrange, GA (EST)
Violet Virtuosos Co-Captain BLC26
BLC21,22,23,24,25,26
Current goal weight 140


 current weight: 3.2  over
 
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AMARILYNH's Photo AMARILYNH SparkPoints: (160,005)
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9/20/12 11:09 A

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This idea of having your goal weight be the TOP of the range you are happy with is a new one to me - I may need to think about that. My original goal weight was 150, but when I got there I still had more fat than I was happy with so I changed it to 145. I got there but have never been able to get under it by much - 144.2 is the lowest I've managed, and my weight tends to hover between 146 and 148. While I was losing and the first few months of maintenance my weight would fluctuate up or down by a pound or so; not much more than that unless I'd eaten heavy carbs or spicy foods like pizza or Chinese food. In the past few months I've noticed that it has stabilized even more than that - its not unusual for it to be exactly the same (or within 2/10ths of the same) for weeks at a time.

I don't change my way of eating other than to perhaps make an effort to stay in the lower part of my range until I get to 148 (three pounds above my goal.) Then I tighten things up until I head back down. Its been a while since its happened but early on a couple of times I noticed the waist of my pants feeling snugger than they had been (even without weight gain) and that too triggered me to tighten up on my eating.

As others have said, being accountable here on SP and having the support of others who are fighting the same battles has been HUGE for me!! I am no longer afraid I'll gain my weight back - I'd be letting down too many friends!! I think the best hope any of us have of not regaining weight is staying active here on Sparkpeople and publishing our weight. Five years ago I NEVER told ANYONE how much I weighed. And since I'm fairly tall and big boned they never had a clue. I remember when I told my sister I weighed 192 and that was IT, I was taking the weight off she couldn't believe I weighed that much - she thought my scale must be broken. It was FREEING to admit to the weight and felt even better when I could tell her how much I was losing. We hide our weight because of shame, and shame is SUCH a negative emotion! Turning loose of it has had a wonderful effect on my happiness!! emoticon emoticon

Marilyn in LaGrange, GA (EST)
Violet Virtuosos Co-Captain BLC26
BLC21,22,23,24,25,26
Current goal weight 140


 current weight: 3.2  over
 
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NELLJONES's Photo NELLJONES SparkPoints: (210,549)
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9/20/12 11:08 A

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One of the great things about a Maintenance Team is that is gives us a place to keep on keeping on. Most people see "goal" as "graduation", thinking it's OK to move on to something else. They forget the weight loss learning the same way I forgot my calculus. I can live without calculus, but my weight is more like algebra, something I use every day. This team is sort of a continuing class on something I can never allow myself to forget.

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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CELIAMINER's Photo CELIAMINER SparkPoints: (159,032)
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9/20/12 10:19 A

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TinaJane, I'm so glad you asked the question. As a maintenance newbie, I, too, worry that I will become complacent and let my weight start creeping up till it reaches the "why bother, I've failed again" range. So it's comforting to know what other long-time maintainers do. For now, I continue to weigh and track daily, though I'm not quite as fanatical about the tracking as I used to be, since I feel I can comfortably skip a day or a few days and come back to it. I also got rid of the "safety net" big clothes, as NancyAnne and many of you did. Right now, I have my calorie range set a little lower than when I started maintaining, because I think my real goal weight should be just a few pounds lower.

Celia
Maintaining since May 19, 2012


 current weight: 3.0  over
 
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NANCYANNE55's Photo NANCYANNE55 SparkPoints: (88,881)
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9/20/12 8:01 A

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Rosewand- I got rid of all of my big clothes too. Not having that safety net was key in having a "no going back" mentality. However, I wish I'd of kept one big pair of pants, just so that I can see how far I've come.

Nancy Anne

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


 current weight: 171.0 
 
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KANOE10's Photo KANOE10 Posts: 4,404
9/20/12 7:55 A

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I am similar to others here. My goal weight is the top limit of my weight. If I go over it, I cut back until I am at goal or under. I weight daily and change my eating depending on the day. However, I do mine by eating low carb.
To get rid of the yo-yo I stay away from sugar and refined carbs. That makes me much more stable.

146 Maintenance Weeks
 
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WILLOWBROOK5's Photo WILLOWBROOK5 SparkPoints: (10,797)
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9/20/12 7:43 A

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Rosewand, your approach sounds a whole lot like what worked for me. I briefly joined WW and totally think they have a healthy diet to follow, but I just wasn't in the mood to follow anyone's rules but mine, I guess, LOL. I haven't made up my mind yet about weighing daily since I am now trying to lose a few more pounds. Once I am working on staying in a range, the fluctuations may not bother me the way they do when I am working on losing X amount of weight.

And eating and exercising in maintenance the way I do when losing was an Ah-Ha moment that I can't believe took me decades to understand. That combined with the support here at SP will be huge in helping me maintain this time. I am so glad I found this group in particular. With all the collective experience and wisdom here, I am learning so much!

Edited by: WILLOWBROOK5 at: 9/20/2012 (07:45)
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ROSEWAND's Photo ROSEWAND SparkPoints: (95,234)
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9/19/12 11:10 P

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Unlike the others here, I only weigh every week or two.
I do track everything I eat and stay within the range that
I have learned for experience keeps my weigh level.
My daily calories may vary, but my weekly averages
vary little.

I am dedicated to Spark and this team for support.
I have never had such resources before and I have
never kept the weight off either. Spark and this
team are a big part of my success.

I eat exactly the way I did when I was losing. I
just eat a little more. The same healthy foods that
helped me get slim are helping keep me slim.

At the same time, I eat what I love and only what
I love. Trouble for me is feeling deprived. I attend
to the pleasure of eating as well as the health of eating.
That is very important to me and keeps me committed
to this new lifestyle.

I keep to the same workout schedule I followed during
weight loss.

And I have committed to a wonderful new wardrobe, having
donated all my larger sizes. That is somewhat like chopping
up the boats on the beach. I cannot return to my old ways
without paying a huge price in more ways than one.

Edited by: ROSEWAND at: 9/19/2012 (23:11)
Lost sixty pounds.
Have been in maintenance
for three years and nine months.

Goal weight 126


 current weight: 1.6  over
 
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NELLJONES's Photo NELLJONES SparkPoints: (210,549)
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9/19/12 9:45 P

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Nancy Anne, exactly that! The time I spent losing on WW was the time I learned all the corners of my Plan and got comfortable within its parameters. There was nothing much to change after hitting goal. Why would I? It works, it feels like home. That's the great thing about the slow weight loss of plans like WW. You have the time to build a wonderful life around the Plan that will carry you on for the rest of your life.

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's Photo NANCYANNE55 SparkPoints: (88,881)
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9/19/12 8:31 P

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Amarilynh- What you said! Sounds like me exactly!

Nancy Anne

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


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NANCYANNE55's Photo NANCYANNE55 SparkPoints: (88,881)
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9/19/12 8:30 P

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WillowBrooks- How often you weigh all depends on your personality. I do much better with the daily accountability. Knowing I am going to face the scale in the morning, regardless, often keeps me from overdoing it (or WAY overdoing it) the day before. Some people get really discouraged by seeing the daily fluctuations, though. For these people less frequently would be better.

When I get to where I am over my goal weight I reign it in until it's back down. Plain and simple. Doesn't matter if I am 1/4lb over goal or 5. I just watch what I eat until it's back down. But then again, my goal weight is the top of what I want to weigh.

I don't count calories, either. I use the WW point system, although I've tweaked it a bit to make it more healthy. And I always try to meet the Good Health Guidelines on the WW tracker (Water, produce, dairy, lean meats, whole grains, multivitamins and healthy fats.)

Nancy Anne

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


 current weight: 171.0 
 
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NELLJONES's Photo NELLJONES SparkPoints: (210,549)
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9/19/12 7:45 P

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I don't track calories, and never factor activity into an eating equation. My weight is related to what I eat. I eat by exchanges: 6 breads, 5 proteins, 2 dairys, 3 fats, and 3 or more vegs, 2 fruits, every day. This does still require weighing and measuring, but I am assembling a recipe so it just isn't a big deal. While losing I got one bonus exchange every day, and 50 optional calories. On maintenance I get 3 bonus selections a day, mix and match, and an optional 100 cals a day for things like flour or cornstarch in a sauce, or gelatin in a dessert. If the scale is up a little one day, I wind back on my bonus selections or optionals. I don't worry about the lows because they always take care of themselves ;) I can have a fabulous food day with the basic plan, so it's just not a problem. I have lived like this comfortably for over 40 years. I never have to worry, just weigh every day and jot food in my planner, along with recipe notes. Since I rarely eat out and never eat packaged foods or snacks, it's easy as a second fluent language. Someday I hope my cookbooks and journals will be as interesting to my descendants as my grandmother's recipe cards and cookbooks are to me.

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.


 current weight: -1.2  under
 
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WILLOWBROOK5's Photo WILLOWBROOK5 SparkPoints: (10,797)
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9/19/12 7:11 P

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So for those of you who weigh daily, are you looking at a range of weight and then respond if you hit a certain number or feel you are trending up too quickly? I am in my first month of maintenance and plan to track calories and exercise daily, but have stuck to weekly weighing.

Partly this is because I am now trying to lose a few more lbs for a new goal weight range, but also because when I was losing weight I only weighed every week or even two weeks. The scale has at times seemed so unpredictable or even capricious. I was on a plateau in August that included me going up 2 lbs for a while even tho I stayed in my calorie range and working out daily. That was very discouraging especially since I had started to weigh myself daily right about when the plateau hit.

I guess my concern is I don't want to make myself feel bad about normal fluctuations but I definitely want to keep on top of any weight gain I can do something about.

Edited by: WILLOWBROOK5 at: 9/19/2012 (19:13)
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AMARILYNH's Photo AMARILYNH SparkPoints: (160,005)
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9/19/12 5:51 P

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I too log EVERY bite I eat and weigh every day. I really don't do things much differently than I did while I was losing because I lost weight pretty slowly with lifestyle changes rather than a diet. I do allow myself a treat every now and then (but then I also did while losing) but I can't eat much more now than I did before. Your body may be different but that's what it takes for me. I make SURE to eat at least 5 freggies a day (aim for 8 to 10), drink my water, and exercise every bit as much as while I was losing. I watch not only my calorie range but the other nutrient ranges - when I go over in carbs and/or sodium I can pretty much count on seeing it on the scale the next day.

Marilyn in LaGrange, GA (EST)
Violet Virtuosos Co-Captain BLC26
BLC21,22,23,24,25,26
Current goal weight 140


 current weight: 3.2  over
 
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NELLJONES's Photo NELLJONES SparkPoints: (210,549)
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9/19/12 4:56 P

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I was a fat teen, lost weight, and have pretty much kept it off, within the parameters of aging. (I weigh less now than for most of my adult life) I weigh every day and make adjustments immediately. I don't care if being up a pound today is from water weight, I cut back today. When I was fat, I used to eat a lot, then jump on the scale to see if I had "gotten away with it". That was the mindset I had to lose. That pie may not show up the next morning, but show up it will. I don't agonize over anything. I know what and what not to do. It's important that I never ever get back into the mindset of trying to "get away with" food.

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.


 current weight: -1.2  under
 
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NANCYANNE55's Photo NANCYANNE55 SparkPoints: (88,881)
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9/19/12 4:50 P

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Maintained for two and a half years, and I attribute it to two key things:
1. Logging my foods
2. Daily weigh-ins.

Edited by: NANCYANNE55 at: 9/19/2012 (16:50)
Nancy Anne

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


 current weight: 171.0 
 
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GETFIT2LIVE's Photo GETFIT2LIVE Posts: 4,834
9/19/12 1:42 P

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The same question is on my mind. I've been successful at losing weight, but failed miserably at keeping it off. I would like to think this time around is different because I did not "diet," but there is still a nagging worry in the back of my mind that I could slide back into old habits way too easily.

Denise (Half Fanatic #1279) - PDT Time Zone

"The greatest pleasure in life is doing what people say you cannot do."
- William Bagshot

Body Bugg & Body Media GoWear Fit Co-Leader


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TINAJANE76's Photo TINAJANE76 SparkPoints: (63,589)
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9/19/12 1:09 P

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Given my past history of big losses and regains, I frequently worry if my roller coaster ride will continue in the future. I'd love to hear some tips from people who've managed to keep their fluctuations to a minimum, especially if you were a yo-yo dieter in the past. What have you done differently this time and why has it worked for you?

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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