Calling those who have maintained weight loss long term.(23 Posts)
I lost a lot of weight and piled it back on due to ill health.
Currently heading back down the scales again 30lbs down, countless lbs to follow.
But I need to know what successful strategies people used to stay at their maintenance weight.
I clearly have no problem in losing weight but when I got ill I was straight back into the biscuit barrel !
I lose weight by counting calories and moving more. Boring and slowly but I get there in the end.
So any big losers who have kept the weight off like to share stories on how to maintain weight loss in the long term.
I followed Weight watchers and lost 5 stone, this was 11 years ago. I kept going to the meetings! I relaxed at weekends and stuck to my points in the week. If i had a gain I would stick to weight loss points until I was at my happy weight again.
I kept it off until last year when I fell pregnant. When the baby was 6 weeks old I went back to WW and am now 40lbs down with 3 to go.
For me the key is to stay at the meetings and follow the plan whenever I need to!
Congratulation on your baby and weight loss.
Guess I will need to track calories for life then.
For me key is exercise, ideally 1-2 hours a day, as I can then eat what I like (mash potato, pasta etc.)
But not everybody has the time for that!
I find cutting down on food much harder than burning up more, IYSWIM
1500 cals per day
Exercise when I can
Snack on lentil and veggie soups, hard boiled eggs, raw veg
Try on an outfit I want to fit into every week - it encourages me
Yes. My maintenance calories will also be around 1500.
Yes. Keeping up with exercise will be essential.
OP, I was a yoyo dieter for forty years since a teen. Failed every diet I tried, some several times (yes you WW, Slimming World, Rosemary Conley ). Learned about Low Carb Healthy Fat a couple of years ago and gave it a try for a month. I was scared of eliminating carbs (bread, pasta, potatoes, rice, all sugar) and didn't think I'd be able to cope.
Surprisingly I loved it, and not eating foods I'd been addicted to like cakes, biscuits, ice cream, sweets, bread products, was the best thing I could have done because I no longer craved them.
I eat good proteins (meat, fish, eggs, cheeses) use good fats freely (butter, lard, cream, olive oil, avocado oil, coconut oil) and some usually green lower carb veggies, mushrooms, olives, avocados.
Sounds restrictive but works for me beautifully. Lost 100lb fat in first year and maintained this loss for a further 14 months to date. Not returning to the carbs .
GoldenKelpie How low is low carb ?
I currently eat around 100g of carbs a day.
I can't eat more than 40g of fat daily without making my medical condition worse.
I try and eat high protein.
Do you eat 0g carbs?
I aim for about 20, sometimes under sometimes over. Certainly less than 50. That looks like three good portions of low carb veg per lunch and dinner. I don't do breakfast. Its pretty much keto and I stay in ketosis as much as possible. This keeps me on the straight and narrow as my addictive response to sugar means I cannot be trusted around foods that contain it (milk chocolate, cakes, biscuits, ice cream plus all bread products - one is too many, 100 isn't enough, sadly). Haven't had any for 26 months so far, phew, what a relief to be out of THAT insane bingeing.
That is interesting. I get most of my carbs via salad and veg. I can't see me getting as low as 20g daily.
Glad it is working for you. Certainly I should watch to make sure my carbs do not get to high in the future
I watch out for an addictive response to any particular food. For example, any desire to eat something in particular if not actually hungry, it can lead to overeating and, if it's carby, stimulate appetite further. Exercise stimulates appetite too, hence why I just walk everywhere.
I cut takeaways to once a week. Cook every night otherwise. Eat sensible healthy foods and go gym. 5 times a week minimum unless sick (as currently am) walk 3 mikes home from work too.
I’ve lost 3 stone and have maintained this for a while. Would like to lose a little more if I could but I’m happy with my body as it is.
Well done Miracle
I am walking 5 times a week. Will build up to more active activity.
I miss curry so much. I am planning to have one in October for my birthday and I can't wait
Yes, I will have to limit takeaways always.
By continuing to be really strict with myself! ☹️ It’s boring and annoying at times but I’d rather not have to start all over again! I’ve let it slip recently with going on holiday and have gained 5 pounds and 1 1/2 inches on my waist which is a lot on my tiny frame 😡. I’m so cross with myself but at least I’ve caught it in time and a bit of extra hard work will sort me out soon enough. I do the no S diet so no sweets, snacks or seconds except at the weekend.
Oh and I log whether I’ve succeeded or failed every single day. Sooo boring but it keeps me going.
Yes. I hate logging everything. Necessary evil.
How long have you been logging ?
Reading with great interest. I lost 4st last year through SW principles plus calorie counting and exercise. I've been at target since December but am really struggling.
I'm having 1600 cals a day, doing 1500 steps a day, of which about 5000 are jogging outside or on the spot, holding 1kg weights for a bit of that. I use a fitbit and log everything I eat.
I love my new body! I'm 52 and fit and toned and feel great but... I'm a binger and have been all my life. I'm managing by going approx. 6 to 10 days between binges and not starting before 8pm (I'm talking 4000 cals of chocolate and cake on top of a days food). I never ever purge after, just get back on track next day. Mind you, I'm celebrating averting a binge three times recently by going for a run!
It's feast or famine for me. I never have been able to eat normally!
MaMisled that's a great achievement! Regarding binges, I used to do this with sweet foods regularly but it was only stopping eating anything sweet 2 years ago that took me away from that insane behaviour. A decision not taken lightly either, I was scared to give up sugar and sweet taste because I didn't think I'd manage without it.
Well, like any addictive behaviour, take away the source of the addiction and normal behaviour returns, the exhausting desire for the sweet taste reduces and eventually goes away. I only committed to doing it for one month though because it was the only way I would agree (with myself) to try it . That was in March 2016 and I'm still doing it.
Would you consider eliminating sugar and sweet taste? Do you think it might help you maintain your fantastic results?
I stopped counting calories, I stopped counting carbs, I stopped obsessing about good food and bad food.
I allowed myself to eat whatever I wanted whenever I wanted without feeling guilt or attaching emotional significance to food. After a couple of weeks my appetite naturally regulated itself to what it actually should be and I now only eat when I'm actually hungry, and 90% of the time I don't crave so called junk food (hate that term). The 10% of the time I do crave junk food, I eat it.
Went from 12st11 to 8st11 and have stayed there.
PotofMemories that sounds great. I have been trying to do this for the past 3 years as I truly believe that my body and it natural appetites should be trusted. However, I can't seem to shake the idea that I would really like to lose weight which, ironically, seems to make me crave more food. My weight has stayed stable in this time but I am about 2 stone overweight and know that I'd feel much better if I was a bit lighter. If you don't mind me asking, was there anything specific that worked for you to change your mindset about eating?
Well done for getting to your target weight. It is so hard to lose weight and even harder to stay there.
PotOfMemories I wish I could get normally and not overeat or binge. It must be so nice to trust yourself and eat what you like and stay healthy. Good for you doing it that way
Sadly I binge eat rubbish especially when I feel unwell or sad. Eating what I felt my body needed is how I ended up so very very fat.
I have to do the logged food approach to eating, at least for the next couple of years. Maybe forever. I will have to see. Maybe if I can get to love healthy food, that would be good.
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