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Maintenance Plan

Thursday, October 04, 2012

I'm not quite in maintenance yet but I'm not waiting til I get there only to find out I have no clue what my plan of action is! Ideally I'd like to taper off the weight loss and ease in to maintaining. I know most people scream when those last few lbs come off super slowly but that's what I actually want. I think I look good where I am, the last few lbs is to find out what weight I feel best at in terms of how I look and how my training goes. So This is a list of what I plan to do as I ease into maintenance, I will probably add to it or change somethings as time goes on, but that brings me to the first thing on my list...

1) Be flexible. If it's not working change it, if things change (injury/illness) reassess where I am before the lbs creep back.

2) Be aware. I know some people keep their weight in check by their clothes but for me that's trying to lose weight in surrounded by chocolate! I need to weigh fortnightly because it stops me stressing over the fluctuations. (I'll postpone if TOM is around the corner though)

3) Learn to deal with a gain. Not an actual weight gain but the pound or two that will be my weight tolerance. I can't stay at exactly the same weight all my life, just like I can't keep losing weight. I always panic if I see a bigger number than last time even if it's only 0.2lb but to keep things in check means I can't stress out over these things.

4) Have a weight tolerance and a scream weight. My goal is to get to 119 (127.6 at the moment and suprisinglt happy with it too) But the reality is I think 119 might be too light for me, I'm 5' 7", strong and fit with a good bit of muscle on me and it may just be too much of a fight to stay there. So right now I'm thinking of making my weight tolerance 119-125lbs and seeing where I sit naturally. I think 130 will probably be my scream weight, my body fat is nice when I am below 130 but a start to feel a bit podgy beyond that. This may change as I get further into maintenance mode.

5) Continue have one day per fortnight where I don't worry too much about what I eat. Note the 'too much' I still eat my protein and get at least 5 fruit and veg in but I allow myself a treat meal and to eat things that I wouldn't normally eat.

6) Begin having one day a week where I don't track on spark but keep an eye on how much I'm eating. If my protein and cals are ok, chance are the rest of my food intake is pretty good. The aim is to still eat within my maintenance calorie range. If this works I will eventually only track once or twice a week, if it's not for me then I'll go back to tracking indefinitely.

7) only eat when I am truly hungry. Not bored, tired, stressed or any other emotion. If I'm feeling down/depressed or stressed start tracking straight away. Concentrate on putting the best foods in to lift myself out of the dips. 'Treat' myself to healthy foods!

8) always track fitness. Keeping fit for me is not a problem. It's what I do, my life beyond my family is Tang Soo Do (martial Arts) and running but tracking it means I know how I'm doing and where I can improve things.

9) Keep crocheting/cross stitching. Yes it sounds like an unusual part of a weight maintenance plan but it keeps my hands busy in the evenings (limiting snacking!) it's something I love doing because it's the opposite of everything else I do. It has helped me hugely in the past to stop the mindless evening munchies and I believe it will continue to help me in maintenance too.

10) Enjoy food and fitness. Enjoy maintaining! This is it, the hard work of losing is over enjoy maintaining and everything that comes with it. So it's not going to be a walk in the park, but neither was anything I ever chose to do and it WILL get easier with time.

So wish me luck as I take the first tentative steps towards maintenance...
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Member Comments About This Blog Post
    Good plan. Holistic and personalized. As BREWMASTERBILL would say, your head is in the game, which breeds success.

    2083 days ago
  • LEASIM1231
    Good list!
    2087 days ago
    I think your plan sounds great. I have
    been in maintenance for a little over two
    years, but I went through a four month
    transition between the weight loss and
    the maintenance phase.

    I remember feeling very nervous about
    making the transition. I had never been
    successful before. I would always regain.
    Feel your way into the process. Do take it
    slowly. I mainly continued to do exactly
    what i had been doing. I just started adding
    a few calories back until I stopped losing.
    Then I knew how much I could eat while
    maintaining. The Spark tracker
    really helps with that. The other things that
    have kept me focused are new smaller size
    clothes, while giving away my larger sizes.
    And staying here, motivating others while
    being a part of the maintenance team.

    emoticon We can stay successful
    and slim!
    2090 days ago

    Comment edited on: 10/4/2012 1:54:39 PM
    I like your approach, very sensible. Keep up the great work!
    2090 days ago
    I love the crocheting part of your maintenance plan. I crochet and sew to keep my hands busy as well.
    Spark On! We Got This! emoticon
    2090 days ago
    emoticon emoticon
    2090 days ago
  • ANNANN63
    2090 days ago
    I think your plan is sounds perfect and that you realize that you may or may not have to change it is what is going to help you succeed. I LOVE the scream weight number, I realize that I will have one too. Though I am easing into maintenance right now, deep inside me I want to weight 155-159....which puts my scream weight at 160, but I also realize that my situation may not even let me get to those numbers, so I will just have to wait and find out. I hope you keep us posted on how things go. I am curious to see how you do with the no tracking thing for food, I am scared to death to try that right now, but thought maybe sometime in the future it can be something I at least try. Cheers to Maintaining!!!!
    2090 days ago
  • PJ2222
    Good luck and best wishes!
    2090 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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