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CLARK971's Photo CLARK971 Posts: 661
7/12/13 7:35 A

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thanks for the article. emoticon

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NICKYCRANE's Photo NICKYCRANE SparkPoints: (57,089)
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7/12/13 4:53 A

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I reached my goal in March, went slightly below it, have adjusted my goal weight, above what I was, but I am now slightly over it and trying to get back to it. I now fluctuate between 56 and 55, my new goal weight. I would like to be between 54.5 and 55.5.
I get hungry and crave grains, and sometimes slightly binge on them. Better grains than sweet things! The supermarket newly stocks tortilla wraps, which is great, but not wholemeal. My sister will bring me some when she. Visits in September. I also love sushi, but need to learn how to cook brown rice so its sticky!
I find I need to eat just above my cal guidelines to avoid losing weight.

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HAKAPES's Photo HAKAPES SparkPoints: (42,521)
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6/18/13 3:04 P

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@TINAJANE76
I've read the article, it was interesting, thanks for sharing.
My experience is that fat loss happened for me best when I found my working combo of nutrition-exercise, and maintained that as long as possible. When it got disrupted, then fat loss stopped, and it took me time to find again a working exercise+nutrition combination. To loose fat, I always aimed at 500 kcal/day minus as in the article, or even less lately, 250 kcal per day minus.
I always observed a loss in muscle in parallel to fat loss.



Edited by: HAKAPES at: 6/18/2013 (15:04)
Oliver
Paris/Vienna time.
5% challenge: Spritited Underdogs

Just step-by-step. It goes a long way!


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CELIAMINER's Photo CELIAMINER SparkPoints: (156,958)
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6/18/13 12:09 P

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What a great article, Tina! Had to share on my FB page.

Celia
Maintaining since May 19, 2012


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HAKAPES's Photo HAKAPES SparkPoints: (42,521)
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6/18/13 12:02 P

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My key learning - the new body needs a new life. I always had this sense during my weight loss, that this is temporary, and when I reached my goal weight, everything can get back to normal.

Well, things got back to normal, but I had to recalibrate, what is normal.

I had to establish a "new normal", and it took time to learn it.

Actually, now I feel that weight loss is less about loosing weight, it is more about learning the new lifestyle.

Oliver
Paris/Vienna time.
5% challenge: Spritited Underdogs

Just step-by-step. It goes a long way!


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TINAJANE76's Photo TINAJANE76 SparkPoints: (61,671)
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6/18/13 11:50 A

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My experience seems to match with what's described in this article:

www.bodybuilding.com/fun/metabolism-
ma
ssacre-7-ways-to-avoid-undermining-fR>at-loss.html


Please don't be put off by the fact that it comes from a bodybuilding site. I think this is a common occurence among your run-of-the-mill weight loser too. I was in the horrible pattern that's described in this article of slowing my metabolism by being too restrictive then experiencing fast and furious gains from epic binges and overeating. It's taken me a while to recover, but I basically did the reverse diet that's suggested in the article, which has meant making gradual changes and being patient with the very slow process of speeding up my metabolism again. I had been eating 1,300-1,400 calories most days in maintenance then periodically overeating/bingeing, but have managed to work my way up to 1,800-2,000 most days with a much lower compulsion to binge. I think that range is reasonable for a fairly active woman my age. I'm averaging a bit more now because I've temporarily increased the intensity of my exercise routine, but feel confident that I'll be able to go back to the 1,800-2,000 range and not experience regain if I stay moderately active.

I'm so glad I put in the effort to arrive to this point. I was beginning to think I was destined to spending the rest of my life eating 1,300 calories most days and desperately fighting to ward off my urges to binge.

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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MILLIFRED's Photo MILLIFRED Posts: 672
6/18/13 10:11 A

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So far I've only been able to get myself to add in an extra 50 to 100 calories and that brings it up to 1200. On that my weight has stayed the same. I suppose my body has got used to living on 1000 or so calories a day for a long time! I have basically myself one extra item a day like yesterday I had a snack in the afternoon of cheetos'; then several hours later at dinner I was only able to eat about half my dinner before I was too full. Dieting has been relatively easy for me because I just can't seem to eat large amounts anyway. I gained weight from being on prednisone which some of you may know increases your appetite, especially for sweets. It also raises blood sugars and blood pressure and I hope to avoid it for the rest of my life

Millie, NW Arkansas in Central time zone


I am the bread of life;
John 6:48


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SKIRNIR's Photo SKIRNIR Posts: 5,172
6/18/13 9:04 A

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Tina; Wow, you must be an exercising maniac to be able to increase your calories that much, or you had them really low when loosing weight. I have never managed to lower mine a lot, as I tend to get hungry. Even while doing no exercise after I broke my toe, I could never go below 1500 calories a day. So in maintenance I was at 1830, but now have lowered it a little, as I had slightly gained a little shortly before our move to TN from WI and shortly after the move. I had reduced my exercise some due to business and never adjusted the calories consumed to match.

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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TINAJANE76's Photo TINAJANE76 SparkPoints: (61,671)
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6/18/13 8:57 A

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For me, it wasn't so much guilt as it was a profound sense of fear. I had regained all of the weight I lost several times in the past and was terrified that adding more calories would lead to the same result. Also, from what I've read and can personally attest to from my own experience, if you spend a long time eating at lower calorie levels, your body often adjusts to that level and you can initially experience gains even if you're only increasing your calories by a few hundred a day. That happened to me in the past and the initial gains caused me to freak out and lower my calories back down immediately. This time, I was much more patient with the adjustment, which is both physical and psychological, and I was eventually able to increase my daily calorie intake by 600-700 per day. It wasn't easy and it took me more than a year of maintenance to get there, but I finally feel like I can eat like a "normal" person. A fringe benefit has been that because I'm so much more satisfied, I don't get the urge to binge like I frequently did when I was eating at my weight-loss levels. I still indulge from time to time, but am generally satisfied with less because I generally feel sated.

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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MJREIMERS's Photo MJREIMERS Posts: 3,658
6/18/13 8:22 A

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I had to add calories so I would stop losing. It does get better. The first time I added calories was when I was losing weight and needed to "maintain" and stop losing more. The second time I was really working out and have some nice muscle definition, but I was very tired.

Think of adding calories as a new "healthy." It's actually really nice to be able to eat a bit more and still see results. Hang in there, you've got this! Add slowly and it may be easier. Think of it as an "extra snack." emoticon

~Mako~


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MILLIFRED's Photo MILLIFRED Posts: 672
6/17/13 5:46 P

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After having been at goal for about 10 days I have a question; Is it common to feel guilty for adding a few more calories to prevent more weight loss? I am at goal and wouldn't mind losing another five pounds but really don't feel like I need to. I have a history of serious illness with a major weight loss of 20 pounds in one month due to being unconcious and on a ventilator. I know the value of having a bit of wiggle room in case of illness, especially for one no longer young. How do you get past that guilt or does it just go away?

Millie, NW Arkansas in Central time zone


I am the bread of life;
John 6:48


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SKIRNIR's Photo SKIRNIR Posts: 5,172
4/20/13 2:09 P

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2.5 years of maintenance so far for me.

Transition to Maintenance: I slowly increased my calories. I reached maintenance December 2010. Then went from 60 minutes of exercise a day to 40 minutes of exercise per day and added 30ish calories per day. Did that for a month and was still loosing. Then I added another 50ish or so of calories a day and did that for a month and reached a point where I was weight stable. This set me below my intended goal weight, but smack in the middle of a healthy BMI and gave me wiggle room which greatly helped with the scale panic attacks.

Only problem is that we moved in November last year and I had decreased my exercise back to minimum of 40 minutes and hadn't really adjusted my calories. My decrease wasn't intentional, but I just couldn't justify long exercise sessions when I felt I had so much to do. So in the end I gained a little bit and am higher than my preferred weight of around 119ish. Still below my original goal weight which I think was 125 or 130. But would like to get back to around 119 or 120. So have cut my calories a little and increased my exercise, now that I feel I can justify the time.

Maintenance to me is not easy. I needed other goals after I reached goal weight, like walking my first half marathon last April and would like to walk another half marathon this year, but the local one here has a 3 hour cut off, so not sure if I can do that one. Longer bike rides was a bit of a goal too for awhile. Faster 5Ks is a bit of a goal, and no, I am not fast, as I am a walker, who never runs, except maybe to cross a street or while playing with my 15 year old, which is rare.

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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MONGO2TEN's Photo MONGO2TEN Posts: 10,878
4/19/13 2:30 P

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I also lost my weight on Weight Watchers. I've had to "tweak" my points and exercise quite a bit. I weigh daily, use it as a tool and try to keep it within a 5 lb. range. I still attend my weekly meetings and weigh in every single week to stay accountable.

I've been at lifetime (goal) for 6 years. The first 2 years, I would get upset over the slightest gain. I worked too hard to go backwards. Now I'm better about it. As long as I'm in that 5 lb. range, I stay at maintenance. Right now I'm over by a couple of pounds, so I'm back in losing mode. But I'm still within the allotted weight to keep my free lifetime meetings!

~Nancy



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ELECTRALYTE's Photo ELECTRALYTE Posts: 10,207
4/19/13 1:25 P

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I just had my two year anniversary on maintenance and I haven't learned the "avoid freak out" strategy yet.
My weight is a constant battle and I have to remain vigilant. I feel like I'm going to have to "start my diet on Monday" every single day of my life. emoticon

“it's been up to me to inspire me.”
~ Eric Clapton ~

"Atheism is a non-prophet
organization"
~George Carlin~

“When the power of love overcomes the love of power, the world will know peace.”
~Jimi Hendrix~

"A dream you dream alone is only a dream. A dream you dream together is reality."
~John Lennon~

70 lbs. done!


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NELLJONES's Photo NELLJONES SparkPoints: (203,822)
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4/19/13 12:22 P

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For me the big shift was the loss of the thrill of watching the numbers go down, and the loss of applause for that success. I had to keep doing what I had been doing, but without the thousands of screaming extras. This was years before Spark so I was on my own. I had a cookbook program of how to maintain, though. WW had a specific plan, and I knew what extra I could have by food rather than by calorie. I just kept doing what I had been doing, plus that little bit more each week or each month. I got the applause back when I found Spark. It is wonderful to see people thrilled with staying the same. In the greater world, I am invisible, but here I am one of many maintainers.

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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MKELLY72's Photo MKELLY72 Posts: 1,926
4/19/13 12:03 P

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Mental shift transition--I just kept telling myself to trust the program that had worked so well to get me to my goal, and to trust and depend on those who had paved the path before me. Sometimes this was a difficult task to achieve, but I just kept taking it one day at a time.

Maintenance calorie adjustment--I started by increasing my point target (I use Weight Watchers for food and activity tracking) like my leader suggested, but I began gaining weight, so I have returned to my weight loss target of 26 points/day, and I have continued to walk about 3 times a week for at least 20 mins and I also do a 30 min weight training session 2-3 times a week--

Avoiding scale panic--I think of my scale as a tool and weigh in every day (usually). It took some time to start looking only at the big picture--the average weight I was maintaining, and I also started to notice cyclical trends throughout the month with the patterns that my weight tends to follow, and I just accept it as how my body shifts slightly.

Unexpected Stumbling blocks--beginning a new medication in January that had a potential side effect of weight gain--this was rough on me psychologically--I stayed on medication for 3 months while trying to find the balance in food and activity that worked with it, and I was making some ground, but in the end, the medication wasn't relieving the symptoms that it was prescribed for adequately, and the side effects were problematic, so I have been changed to a different one, and I am back to my original maintenance range.

Generally speaking--be patient with yourself as you learn this new skill. It takes tweaking from time to time as your activity level changes--special occasions arrive, stressful events, etc. Leaning on this team for support whenever I felt overwhelmed has been incredibly helpful to get me through and stay the course too.

Michelle

Highest weight: 248 August 2010
Reached goal weight of 148 Feb 23, 2012
1/29/14-Gained back 20-peeling it off!



WW from Home!! Leader


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TINAJANE76's Photo TINAJANE76 SparkPoints: (61,671)
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4/19/13 11:24 A

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We've had quite a surge in team membership the past few weeks, which has included a number of newbies who have recently reached or are very close to goal. Since the early days of maintenance can sometimes be stressful and filled with uncertainty, I thought it would be a nice idea to start up a thread with tips on how to avoid panicking and minimize freak outs as you begin to adjust to maintenance.

Veteran maintainers, would you please consider sharing how you managed to push through the mental shift that happens as you transitioned to maintenance and also how you adjusted your calories to maintenance levels (if you did at all)? How have you avoided "scale panic" when your weight goes up a bit? What other unexpected stumbling blocks did you encounter in your first few months and how did you overcome them?

If you're newer to maintenance, please share any other areas that you're struggling with so we can offer you the most useful suggestions possible.

Thanks so much, everyone, and have a wonderful weekend!
emoticon

Edited by: TINAJANE76 at: 4/19/2013 (11:24)
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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