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While I am not really at Maintenance yet, I did a 3 week vacation WITH NO WEIGHT GAIN! I stopped eating & PUSHED BACK FROM THE TABLE as soon as I was feeling full, satisfied, satiated! And even without counting calories (no access to computer most of the time) I did not gain weight! Wow!
For the past 3 weeks, I have not had access to the computer for meal tracking or fitness tracking on a regular basis. Via SparkPeople I have learned not to stuff myself just because food is available & learned to stop eating when full. In a restaurant, I covered my leftovers with my serviette.
I have started eating soup and salad at least three times a week for dinner and or lunches and it is amazing. I either loose a little or maintain but not gain. I feel better on the nights that I eat that way and I am not as hungry later. Usually I make the soups so I can limit the salt and fat and keep them full of veggies. It is easy and it works.
For soup stock try to low fat low sodium chicken/beef/vegetable stock. Use fresh or frozen veggies. One cup of soup and 1 1/2 cups of salad with low cal dressing is usually very filling.
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