How do you maintain your weight loss?

[homestretch]

Since I hit my goal weight I seem to chase the same 5 pounds up and down the scale. I have a hard time getting on the scale and consistently weighing the same. It seems like I get a little loose with my eating gain a few and then get strict and lose a few. What is your maintainance like? Do you pretty much stay at the same weight or is there fluctuation? Sometimes I feel like I really never eat at a maintainance level or I do not know how to eat for maintainace. I really would appreciate your input.

[dae_tona]

Homestretch-for me-the one conclusion I had to come to was this: the maintenance part must still be strict. Period. I owe me putting back on weight to it not being strict enough & becoming too lax in my eating habits. You know...oh...I'm in maintenance mode now. I can eat whatever I want as long as it's complex carbs. Well, it just ain't so! I can have an occasional indulgence but not an indulgence every single day. But my indulgences consists of sweet potatoes & high percentage dark chocolate-not cookies, cake, ice cream, etc. But even the sweet potatoes & high percentage dark chocolate must be limited for me to maintain.

At least you are only fluctuating 5 lbs. That was Dr. Atkins rule: never gain back more than 5 lbs. So, to me, as long as you're within that 5 lb range, you are still doing good. I understand about getting loose & then getting strict. I've done that myself! But I try not to let the number on the scale dictate if I will loosen up or get strict. That's one reason I only weigh once a week now-so I can't loosen up too much nor can I get so strict, I deprive myself.

Of course, my weight is not consistent currently because I am back in pre-maintenance with an emphasis on fat loss. But when I first entered maintenance, the scale bounced around a 3 lb range.

Dyan

[BellaHMB]

I agree with Dyan re maintenance needing to be strict. I never eat off plan but I have indulged too much with Atkins bars (every day for awhile, one per) and also would
nibble on part of a Lara Bar in the fridge. If you count up all those carbs without subtracting fiber, it was about 25 just for those! And I also started eating too many nuts. So those are "legal" but caused my weight to start to edge up a bit, maybe 2-3 pounds. I have a pair of pants size 8 that are tight in the waist and when I am at my lower weight, it is more comfortable. So I use those as a gauge and also weigh in twice per week, always on Friday. But I find most of the time I know if I am eating too much before it shows on the scale.

Yesterday in the late afternoon my dh was eating a Jamba Juice Granola slushy thing
and I was drinking my Americano with sugar free syrup, iced. For a moment I felt sorry for myself (he can eat whatever he wants!) but then realized I could eat whatever I wanted to also, it is a CHOICE I make every day to stay on plan and maintain my loss.
I am guarding my weight loss so I don't make the same mistakes again- eating whatever I wanted and regaining!

Bella

[steady]

You got to your goal weight eating a certain way, now you have to keep eating that way to keep it off. It stinks sometimes...

[homestretch]

Thanks for the input. I never really feel deprived and I can say that quite honestly. However, this time I put on the weight with two weddings, two bridal showers, a night out on the town, and a graduation party that all fell in one month. I just gave in and ate off plan too many times in a row and we all know how hard it is to get back to healthy eating in between. I ended up with a case of the nibbles and combine it all and the weight goes right back up. I guess I need to take the advice given and learn to be strict even on special occasions and that kinda bites but it is better than regaining all my weight for sure!

[Prairieprof]

I don't get more or less strict in my eating that I can see, but my weight still fluctuates constantly within about a 3-pound range. So far I can't find any reliable correlation about what causes gain or loss within that range, even though I keep a food journal and weigh daily. I have learned that regular exercise is essential to keeping the weight stable, though. At any rate, I'm seeing that I'd go crazy if I expected to keep a precise weight with no variation! (And before I lost weight, I also stayed consistent for years fluctuating within a similar range at a higher weight, so it's not just a low carb maintenance thing.)

[dae_tona]

I don't think you have to be so strict-on special occasions-that deprivation sets in. But you could always do the one thing that Atkins suggested: if you know you're going to indulge, then back down on carbs for two days before the event & two days after the event. That many occasions in one month-wow! That would definitely be difficult if no places had things to eat that catered to your needs. I have a friend-if he knows he's going to indulge-he'll go run for an extra twenty minutes on the day of the indulgence. I've done that before, too-in the past. It did prevent weight gain.

Dyan

[Deb79fl]

I'm finding that as long as I don't overdo my carbs, I can safely maintain my weight. I'll do grains a few times a week, maybe a sandwich made with low carb/calorie bread (like last night, was chicken w/ mayo) or a SB pizza, which is whole grain pizza crust. Last week I made roasted chicken w/ potatoes and onions (a family favorite) and that was my planned "cheat meal" of the week. I'm a lot happier with some freedom from the "dieting" mentality which makes me want to splurge! I've added more fruits into my plan and I love that!

I guess that I end up watching both my carbs and calories overall to keep in balance. I never gain more than 1/2 pound after a heavier carb day. I tend to eat two low carb meals and then if I want a higher carb meal (let's say for dinner), it balances out.

Debbie

[BellaHMB]

For me personally I know that I need to stay away from sugars or the next
thing you know they will be in my diet ongoing. This is my addiction to sugar
that I'm talking about and why I don't cheat. I also think it is very natural
for weight to fluctuate-Homestretch, are you doing the weekly maintenance
weigh-in thread? We post every Friday and that helps us stay on track!

Bella

[homestretch]

Great tips! I knew I could count on everyone here for solid advice ... thanks!

[suzanneyea]

Just keep thinking like a healthy person. I have so much more respect for my body now and what I put in it.

[JuliaL]

For me exercise is the biggest factor. I know that I can't exercise off bad food choices, and that 90% of losing weight is what you eat, but exercise keeps me motivated to eat right. The two go hand in hand, so when I exercise I don't want to undo the good I've done my body by eating badly.

I also weigh myself every day (for a while I cut back to 1x a week because I was getting obsessed) and I keep a food journal. I do eat off plan occasionally, but if I do I enter it in my journal.

I think when you stop keeping track of your weight, exercise and food you are headed down the slippery slope of gaining it back. It's important, for me at least, to own everything about my maintenance program and not to fool myself. I know that if I eat ice cream I'm going to gain a couple of pounds and I'll have to eat extra clean and work out hard to get them back off. If I didn't log that ice cream or see it's affect on the scale I might not do what I need to do to get back to my goal weight. (But it doesn't keep me from occasionally indulging in the ice cream)

[sugarless4life]

I run 30+ miles 52 weeks a year. More if training for an event.

In addition, I control portions. Unless its BEEF!

Betty

[homestretch]

Originally Posted by JuliaL

For me exercise is the biggest factor. I know that I can't exercise off bad food choices, and that 90% of losing weight is what you eat, but exercise keeps me motivated to eat right. The two go hand in hand, so when I exercise I don't want to undo the good I've done my body by eating badly.

I also weigh myself every day (for a while I cut back to 1x a week because I was getting obsessed) and I keep a food journal. I do eat off plan occasionally, but if I do I enter it in my journal.

I think when you stop keeping track of your weight, exercise and food you are headed down the slippery slope of gaining it back. It's important, for me at least, to own everything about my maintenance program and not to fool myself. I know that if I eat ice cream I'm going to gain a couple of pounds and I'll have to eat extra clean and work out hard to get them back off. If I didn't log that ice cream or see it's affect on the scale I might not do what I need to do to get back to my goal weight. (But it doesn't keep me from occasionally indulging in the ice cream)

Julia***I agree with all of this. For me exercise is about staying on track and feeling good about my plan. Every time I gain a few, I have fear of the scale and find myself taking a break from weighing for a week or two. Thanks!

[JuliaL]

Originally Posted by Prairieprof

I don't get more or less strict in my eating that I can see, but my weight still fluctuates constantly within about a 3-pound range. So far I can't find any reliable correlation about what causes gain or loss within that range, even though I keep a food journal and weigh daily. I have learned that regular exercise is essential to keeping the weight stable, though. At any rate, I'm seeing that I'd go crazy if I expected to keep a precise weight with no variation! (And before I lost weight, I also stayed consistent for years fluctuating within a similar range at a higher weight, so it's not just a low carb maintenance thing.)

Praireprof - this is what I do too. I'll gain a few pounds and stay there for a while, then drop them. Do you think being hypothyroid has anything to do with it? I'm taking synthroid, but I don't think I'm optimized. I have a hard time losing if my weight goes up a pound or two, and I can never figure out why it goes up - I eat pretty much the same and exercise the same week after week.

[debbiedo]

Lets see.... I run around 25 miles a week, lift weights 2x a week and take Pilates 2-3 times a week and walk 2 of my 3 nonrunning days. I eat mindfully. What that means is I make healthy choices. I may eat something not so good but I watch all other eating more carefully that day. I watch portion sizes and I try to eat every 3-4 hours so I don't get overly hungry. When I work I bring my food and do not order out as many coworkers do.

I am Hypothyroid and on Synthroid too and I think my TSH probably is still too high. I am very active and my weight will go up two pounds, down three and stays around 120. I would like to be 115 but I am not going to starve for 5 pounds when I wear a size 4 and look fine.

The key is eating healthy and not going overboard. If you do get right back on track. I also know if I stop weighing myself I stop being accountable to myself. If I start to gain I have to be extra careful. I do not eat junk food unless I am eating popcorn at a movie and occasional ice cream but trying to stay away from that right now. I eat from all food groups and do not eat low carb at all. I do try not to eat too much fat because I believe it will clog my arteries!

[goodtolaff]

I am far from goal but I have a friend who is naturally lean, She says her weight fluctuated every day. If it is up she just eats a little less, if it is ok she doesnt overeat ever. Just lucky with good genes BUT the way I want to maintain if I ever get there. I will always do low carb ,because I love it , but somedays more carb than others.
according to george stella as long as you eat all low carb foods you will lose or maintain....I hope he is right........Shelagh

[Stargazey]

My weight goes up and down over about a three-pound range. Part of that is determined by "potty issues," if you know what I mean.

I've also noticed that if I eat a few more carbs than usual on a particular day, my weight goes up, both the day after and the second day after as well. I always thought this was due to my body using the carbs to make glycogen and then retaining extra water to keep the glycogen company.

But I just read this on page 149 of Good Calories, Bad Calories, "Eating carbohydrates prompts the kidneys to hold on to salt, rather than excrete it. The body then retains extra water to keep the sodium concentration of the blood constant." Later on the page it says, "...the water-retaining effect of carbohydrates was due to the insulin secreted, which in turn induced the kidneys to reabsorb sodium rather than excrete it..."

Anyway, whether it's extra glycogen or extra sodium, when I go back to my usual level of carbs, the extra weight seems to go away again.

[number1effort]

Great tips!

[Judynyc]

I have found that keeping my weight in range of where I feel good has been about accepting the simple fact that the way I ate to lose it, is the way I will need to keep eating to maintain.

I walk for my work with dogs. I walk 4-5 hours a day...this is my main source of excercise. I am not a gym rat as I really do not enjoy it. I know I should do more but I've got a really bad attitude about it. I know I need to shift my attitude but no luck so far.

My weight fluctuates about 1-3 lbs on any given day. I've come to accept that its just the way it is and on the days its up a bit, I cut back on my overall food. Its worked out well for me this way as I've been maintaining now for the past 2.5 yrs.

I've spoken to several women who have never had weight issues and asked them how the monitor their weight or if they even do at all...I always thought that thin people do not need to pay attention but its not true. They watch and make adjustments as necessary...which is not the way I saw my mom do it. Our moms can and do teach us by the way they eat...being a good role model is the best teacher!! My mom's "do as I say, not as I do" did not go very well for me.

Being that I'm a South Beacher, my carb level is higher than those on Atkins....this gives me a lot of variety in my food plan and to me, this is a key factor in my long term success.