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STARDUSTD SparkPoints: (42,954)
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6/23/12 12:06 A

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Thanks to everyone for the suggestions. Some of them are feasible; others not so much. The greatest takeaway is to be creative. Money is a huge roadblock to therapy (physical and psychological), as well as affording alternate exercise. I've really wracked my brain with ways of getting around the money issue. I can't honestly say I've gotten too far—but I'm managing to look more at the situation as a challenge than an insurmountable roadblock, than I had been.

"It's never too late to be what you might have been."
- George Eliot


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4A-HEALTHY-BMI's Photo 4A-HEALTHY-BMI Posts: 5,930
6/19/12 9:22 A

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I think it's wise to break these issues down to components. I'll try to offer suggestions on each of them.

Overall I'll say that maintenance for me involves figuring out ways around, over, through, and under obstacles. Use your creativity to come us with solutions. It's your best weapon against the stuff that life throws at us.

~Maintain exercise levels~

Figure out what you CAN do, rather than focusing on what you CAN'T do... If your doctor isn't helpful, then start thinking creatively. You say you have problems with bending your knee and that cuts out most lower body exercise. I agree it probably does.

But you have an upper body, and you can use it. You can definitely swim. Use the floaty things that people squeeze between their legs to work just their arms, and swim with just your top half. There are arm cycles that you can crank. I agree with the suggestion to check out the chair exercise group. And don't forget that you can do lots of strength training, especially with the aid of machines.

~Have lower levels of depressive symptomology~

Definitely key. How on earth can any of us make positive, proactive, healthy choices while being plagued with emotional and mental issues? You have to get your head on straight in order to have the strength to implement healthy behaviors that aren't a reflex.

Kudos for working on this by yourself as well as you can.

Do try to seek out a mental health professional who can help you sort your stuff out - if you can't pay for standard therapy, see if there are any schools out there with counselors who are trained but need to get their hours in before becoming fully certified. If that's not an option, perhaps there is some kind of online therapy you can investigate. This is a priority and will also take a lot of creativity to figure out.

~Maintain consistent healthy diet~

This is probably the simplest to describe but the hardest to actually DO. I like that you are tracking your binge-free streaks.

I have problems with night eating, which is a form of binging. I wrote a whole blog post about it and how I engineer my environment and habits to minimize those episodes:
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=4643689


Leigh Peele has done some podcasts about binges that I found helpful:
www.leighpeele.com/the-binge-series-
be
fore-the-binge-ep-44


www.leighpeele.com/the-binge-series-
du
ring-the-binge-ep-45


www.leighpeele.com/the-binge-series-
af
ter-the-binge-ep-46


...and after all that I still have to confess I ate some spoons of almond and cashew butter while alone at work last night that I Did Not Need. I'd recognized some warning signs that it might happen but didn't run away from the food soon enough. So yeah. Right there in the trenches with you on that count.

Hang in there, Chica. We want to see you succeed!

Get mad at the problem and put your creativity to work on it. And keep us posted. Maybe something you figure out works for you will help one of US, in the future, too.

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Edited by: 4A-HEALTHY-BMI at: 6/19/2012 (09:23)
Never, ever, EVER give up!

From BMI 53 (336 lbs) to under 30. Now aiming for less than 20% body fat.

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REBYTR's Photo REBYTR Posts: 1,294
6/19/12 9:19 A

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I was a runner up until a few years ago when I had a major knee injury. I've really been struggling with maintaining my weight since then. I highly recommend asking your doctor for a referral to physical therapy. Doctor's don't have the time to figure out what's causing the pain and what exercise you can tolerate, buy a PT will do that for you. If walking and swimming hurt you really need to receive further medical help.



Melissa, from Texas


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SKIRNIR's Photo SKIRNIR Posts: 5,175
6/18/12 11:56 P

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Googling runner's knee and recommended exercises...

http://www.livestrong.com/article/497894
-non-impacting-exercises-for-runners-k
nee/
http://www.divinecaroline.com/22176/9332
1-cardio-cure-all-exercise-options-knees

Mainly found those two, sorry I couldn't find more. They mainly say the lower impact for lower body, for upper rowing machine, a hand bike, etc.

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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STARDUSTD SparkPoints: (42,954)
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6/18/12 11:47 P

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To expand on my injury: notwithstanding conflicting diagnoses from 3 doctors, the consensus seems to be runner’s knee. All the standard recommendations—walking, elliptical, swimming—for the condition hurt. I can’t walk fast enough or on a high enough incline to elevate my heart rate painlessly. When the newest doctor I saw gave me the same old list of exercise recommendations, I questioned him further and was only told that as long as an exercise doesn’t hurt, it’s game. He didn’t offer any additional suggestions, merely telling me that any repetitive bending of my knee (which is, let’s see…any exercise involving lower body) will aggravate runner’s knee, leading to pain. Maybe I’ll give chair aerobics another shot. Last time I tried it, even that hurt a lot, but my pain is overall a lot less severe now.

Regarding my depression: no, I haven’t spoken to my GP. His soonest appointment isn’t for another month. I’m not having a debilitating episode, thankfully! It’s more along the lines of treading old, familiar territory.

"It's never too late to be what you might have been."
- George Eliot


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KEEPITSIMPLE_'s Photo KEEPITSIMPLE_ SparkPoints: (58,148)
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6/18/12 8:03 P

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I'm sorry you are experiencing these issues and I understand the struggle, and also being down. I'll try to help, if I can.

I agree with the previous comment about asking the dr for exercise suggestions.

I have been maintaining for 2 years now, and due to ankle problems, I had to have surgery last Fall. I knew I would be down for a some weeks and total recovery was about 14-16 weeks. Then I could begin starting over. I was freaked out at the thought of gaining any of it back, but I was afraid that I would spiral and not get back to exercise at all. Also, I worried about what I'd get to eat if Dh had to plan it. It would have been take out daily. So I prepared food and froze it plus had other decent quick options. But mainly it was exercise I worried about, so I learned about the Chair Exercise Team from a fellow Sparker who was also recovering. I joined it to keep upper body exercise and a routine of some sort. I also checked out Coach Nicole's videos, there were plenty that suited me, and they are free. There is a variety for all of your body. You could probably find something to suit your situation. And after 2 weeks, it was hard to get back into it, I was much weaker, but baby steps, and physical therapy kept me going, and brought me back.

It is hard maintaining, but I never want to go back. I'm still heavy, but I appreciate my body, and I love the changes I've worked sooo hard for. This is the first time since preteen years that I have maintained. I'm so thankful for that!

I'm praying for you for your needs to be met. Don't give up, you've come too far!

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Dear Lord, set my sights on You and Your great attributes. Help me to live in Your presence, dependent on Your guidance each day. In Jesus’ name, Amen.

♥♥¸.•*´¨`*•. ¸♥¨`*•.¸♥.•*´¨`*•.¸♥
Each new day is a blessing!
♥♥¸.•*´¨`*•. ¸♥¨`*•.¸♥.•*´¨`*•.¸♥



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LJR4HEALTH's Photo LJR4HEALTH Posts: 32,265
6/18/12 7:41 P

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Hi I do agree this stage seems to be the hardest losing weight is fairly easy. I'm not facing an injury but I do have rheumatoid arthritis and when I'm in a flare up its murder for me to workout and those pounds seem to slip back on .

Not know what your injury is are you able ot walk outside or use a treadmill? walking is usually easy form of exercise Elliptical is easy on the joints as well

Depression is another thing (I suffer from PTSD) have you spoken ot your primary care doctor?

Eating healthy and staying within calorie range should help in you not gaining weight lower the calorie count if you can't workout

THis is a very frustrating part of the journey we have team members who licked maintenance and been at goal for 9 plus years or more So it can be done.

I'm struggling right now myself my primary care doctor wants me to lose another 15 to 20 pounds. This journey is a never ending one

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Linda (Florida - Eastern Standard Time )

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

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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,968
6/18/12 7:35 P

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I don't know that this will work for everyone but it works for many people. Try a low-carb lifestyle that eliminates all sugar, grain and beans.
A great book to tell you how is Mark Sisson's book The primal Blueprint. I had many of the symptoms you describe and after about one week my energy levels went up, my food cravings went away, I felt better, I slept better and my training became much more effective. I also got closer than ever to my goal weight at currently 131 pounds which I can maintain on about half the exercise I used to get. I do not need to count calories or measure food and am satisfied eating 2-3 meals a day with very rare snacks. There is much more info in my blogs or send me a spark mail.
Hugs,
Birgit

Edited by: HOUNDLOVER1 at: 6/18/2012 (19:37)
You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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SKIRNIR's Photo SKIRNIR Posts: 5,175
6/18/12 7:18 P

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I am not sure what I can offer you, but will try. I have been in maintenance for about a year and a half and I know it is a struggle. When you are dieting it is easier to remember why you are doing it and to think of it as a short term thing, etc. Now, it is harder to know why I want to keep the weight off, etc. especially if I am still not happy with my body.

1. I will say you can adjust your calories to your level of activity and spark is fairly good at this. When I broke my toe and couldn't do much exercise I adjusted my calories and yes, it was the slowest part of my weight loss, but I did loose. It was also the last 10 pounds I needed to loose.

2. Walking is exercise and can be done hard enough to raise your heart rate. I do not know what causes you pain but I wonder if your doctor or someone might be able to suggest exercise you can do. But if you can speed walk, you can get your heart rate up, or you can challenge yourself on how far you can walk. I walked a half marathon in 3 hours and 13 minutes. Any amount of exercise is good, but maybe you need to find other ways to challenge yourself. Oh, and I find watching an old tv show I have seen before, but not in awhile, helps me to exercise without as much boredom. Or listen to music, etc.

As I said at the beginning though, I think of maintenance as different/harder than the weight loss phase at least for me. Harder to make myself behave when it comes to eating right. I cheat a bit more, and such and then I start to weigh heavy and then I say no more cheating. That will last for awhile, then I cheat a bit again. And by cheat I mean, measure my cereal, then grab another handful and do that kind of thing three or four times a day.

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.)


 current weight: 7.3  over
 
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STARDUSTD SparkPoints: (42,954)
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6/18/12 6:32 P

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I’ve had trouble maintaining my weight for a number of reasons. I’ll lay out my struggles with the following 3 approaches of successful weight maintainers, per the NWCR, as they seem interconnected. Feedback is appreciated.

~Maintain exercise levels~
I’ve had a chronic injury that won’t heal. Exercise in general, let alone a comparable intensity/duration/level of impact to what I was doing when losing weight, is painful and/or difficult-to-impossible for me. While I’m still exercising, now at an adjusted lower intensity, I often dread my workouts because of my EXTREME boredom with the monotony. I don’t have the resources to explore new exercises outside the gym. I at least break it up by walking outside when it’s nice out, but that doesn’t really do anything for me aerobically.

~Have lower levels of depressive symptomology~
For starters, my injury and limitations have me bummed out that I can barely elevate my heart rate without experiencing pain. Additionally, my history with depression is LONG, and my stress levels since meeting my goal weight are higher. Exercise acted as a stress reliever/antidepressant. Without the endorphin rushes of high intensity cardio and the challenges and feelings of accomplishment that came from pushing myself physically, I’m without my main coping mechanism. Therapy unfeasible and medication’s out; I’ve been working on the depression through self therapy (CBT, DBT, etc.) as well as I can. When I’m symptomatic, though, it leads to problems with the following:

~Maintain consistent healthy diet~
I’ve maintained my healthy habits but reverted to unhealthy ones. With conscientious effort, I’m making progress after relapsing hard core into binge and emotional eating for 6+ months, having progressed to a frequency of 15 binge days per month this spring. This has been extremely problematic for both my weight and psyche, not the less so because I’ve struggled most of my life with these issues. It’s also been unexpected: during ‘weight loss mode’, I satisfyingly practiced healthy eating and largely abstained from disordered eating. My descent back into the land of eating disorders took me completely by surprise.

"It's never too late to be what you might have been."
- George Eliot


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