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...