If u have lost weight how do u maintain.

[Paranoidmarvin]

I have done this whole dieting thing so many time’s. But now I’m 44 and I can’t do this anymore. So this time when I get to my goal weight I am determined that I will not put it all back on.
This time my hips and my feet have been really bad because of the extra weight so I can’t do this again.

So my question is. If you have lost weight and have never put it back on again how did you do that.
Do you diet during the week and eat more on weekends or do you just use a certain amount of calories everyday once you have figured out what u can have without adding weight on?
Any advice would be good.

I lost 9 stone by following a plan of WW where you eat from a set list of foods - lean meat, poultry, fish, veg, potatoes, eggs, some carbs, natural yogurt, I chose this plan as it wasn't too restrictive and keeps me from eating the bad stuff. I still stick to it now during the week and relax a little at weekends where I might have a meal out/takeaway/few vodkas/dessert.

I've managed to maintain (stay within 7 lbs of my goal weight) for a year now and I only weigh myself once a month

I've maintained 3 stone loss by trying to lose more and failing miserably. My body is stuck at this weight!! Plus I run a lot and generally do eat healthily although I do have treats now that I didn't have while actively dieting to lose weight.

Watching, as I need to know the answer to this too !!

I lost 4 stone last year OP, and have been maintaining the loss for 6 months. I'm older than you, and like you thought that this time, I'm not putting it back on.

I lost it by eating around 1200 calories a day. I cut out sugar, ate only unrefined carbs in small amounts and lots of green veg, fruit and salad. I ate lean protein. I cut out sugar, ready meals, snacks, cakes, biscuits.
3 meals a day.

I maintain it by eating the same food, avoiding the rubbish, but eating a bit more - around 1600 cals a day. This might not seem a lot of calories but for my age, it's enough. And, because I avoid the sugar and eat healthy food, I feel that I eat enough.

I never snack between meals, or in the evening.

It's a way of life now, and I don't even think about it. Portion control, in my opinion is key - a lot of people eat the right type of foods, but far too much. Once I got used to eating smaller amounts, my appetite adjusted, I never over eat now.

Good luck! I'm sure you'll feel better - I certainly do.

Stear clear of diet clubs - the CEO of WW was caught on record stating that their business model is based on return custom! Rude! I think SW is exactly the same. Every class has at least one Barbara who's been going for 15 years and is still fat! (cue the SW-ers kicking off).

Trust science. Find out your TDEE (total daily energy expenditure) for your current height and weight, add on any daily exercise (eg 10k steps) and find out how many calories you can eat to lose 1lb a week (=500 a day less than your TDEE - makes 3500 undercut a week, which equates to a 1lb loss). When losses slow check your TDEE again, as it will decrease as you lose. Just make sure you are undercutting daily by at least 500 cals but not over 900 (or your body is likely to start burning muscle rather than fat).

The other important thing to do is start weight training, not to become hench but because muscle burns more calories than fat, so a person with more muscle/who weight trains to maintain muscle can eat more than a person who doesn't when you reach target. There's nothing worse than being on a diet then realising in order to stay thin you've got to stay on a diet forever. I know a woman who lost 60lb and maintains on 2600 cals a day, because she built up some muscle and weight trains 4 times a week!

I too have yoyo'd for years, especially on SW. I've been at target there at least 8 times and every time I put it all back on because I can't live without normal bread sandwiches and no decent meals out.

Have a look at James Smith Academy if you feel like this sounds interesting and you need company along the way.x.

Different approaches for different people!

I lost 2.5stone on SW nearly 2 years ago and have stayed within 3 or 4lbs ever since.

I'm fairly relaxed about my diet 80% of the time, but the basic principles of eating a balanced diet, smaller portions, lots of fruit & veg etc have stayed with me and become a habit.

Some days/weeks will be healthier than others, and I'm ok with that. If I feel my weight has crept on a bit, I'm a bit stricter for a little while until it's under control again.

.1.Changing your attitude to food. Tackle the emotions behind the eating.
2.Read the obesity code.

1. Intermittent fasting.
2. Low carb.

I lost weight by combining exercise and at the time slimming world which I if I’m honest I didn’t fully follow. I lost two and a half stones over 18 months and I’ve kept it off for over three years just by eating sensibly and running 12 miles most weeks along with just lots of everyday walking. I’m sure doing both at the same time made a difference. I’ve been running regularly for six years now after doing the couch to 5k.

By changing what I ate, forever.

I know everyone's different but several years ago I felt majorly addicted to sugar/refined carbs and was always getting hungry way beyond my actual calorie needs, leading to constant snacking and evening binges.
I used to count calories but was just on the weight loss see saw. I followed a low carb, high fat for about 2 months which totally changed my appetite and sweet tooth.

Since then, I loosened it off into a more 'low GI' type thing where I don't count anything but don't routinely eat refined sugary food or grains - but I eat as much as I want of everything else and I can eat anything occasionally. The idea being to only regularly eat foods that won't cause frequent sharp dips in blood sugar and cause my body to think its starving when it's not.
So, even though I'm not strictly low-carb anymore, I don't routinely eat the high-GI things like cakes, bread, regular potato or pasta etc and I don't 'miss' them at all. I could eat a cake at a party etc but it doesn't set me off wanting it regularly.

The only downside has been a lot of my meals now are prepared from scratch which adds up to more work, and options are more limited on the go if you don't often eat bread. This does sometimes lead to me eating poorly out of laziness rather than anything else which I have to keep an eye on because it can't become a habit or it might impact appetite.

I lost 3 stone initially and then maintained the same weight now for years, for the first time in my life and I don't really feel like it took much discipline beyond the first few weeks. If I 'fell off the wagon' I would absolutely do the same thing again.

Read Brain Over Binge or listen to the podcast of the same name. Totally transformed my relationship with food. I feel free.

I can have chocolate and crisps in the cupboard now. If I fancy some I have some. In the past I would have binged the lot and then hated myself.

I've maintained my weight loss for over 5 years. I'm not controlled by food rules anymore. It's honestly changed my life.