To think I can't maintain my weight loss

[Gr8days]

So since lockdown started last March, I said to myself that I would lose weight, get fit etc. I went from 14stone down to 10stone by October I'm 5ft7. All through Intermittent fasting. I relaxed my diet over November to end of January with Christmas etc getting in the way. I got on the scales yesterday and I'm up to 11st 4.

DH said not to worry, as you did look a bit too thin at 10st. However, I'm scared that I'm starting to undo all my hard work.

My jeans (DH bought me when I'd reach my target) are getting tighter and I feel more hungry, than I did when doing IF.

Should I try and lose the weight (get back to 10st) or should I just keep an eye on the scales and maintain around 11st by not allowing it to escalate any further?

You are not meant to limit your calorie intake when doing IF, a caloric deficit will wreck your metabolism, then you will put on more weight on the same amount of food you could lose or maintain on before, that's why diets don't work!

so let's say you could eat 1800 calories per day without putting on weight, you start eating 1200 per day to lose weight, you will initially lose, but then your body will adjust your metabolism down, so that now you don't lose on 1200 and would put on weight at 1800, to lose you now need to eat only 1000, say.

Then when you have finished your diet, you go back to what was normal for you, ie 1800 calories per day, with your new metabolism that will be a disaster! You'll have to stay on 1000 a day for ever when before you could eat up to 1800, or pile the weight back on!

Do IF, 16:8 is more of a maintenance protocol for me, but it's great you lost on that

Eat balanced meals up to your caloric requirement, NOT a deficit, eat good healthy whole foods, do it for the rest of your life!

Exercise for health, but don;'t expect it will help that much for weight loss, but of course, you'll gain tone and muscle mass and it's just really good for you!

Also, longer fasts, 36-48 hours have significant health benefits, I do them regularly, not to lose weight, I am not overweight, but for health!

@alittleprivacy thank you

@alittleprivacy and well done on your weight loss too

@MacbookHoHoHo

I’ve spent my life overweight! But twice I’ve lost 4-5 stone. The first time I maintained by living in the gym. Then I got married and expanded. Then in 2019, I lost 4.5stone on Weightwatchers. This time I’ve maintained by keeping the WW app and tracking everything.

Sadly as soon as you take your eye off the ball, the weight goes back on. In my experience anyway.

If I were you I’d redo the IF and get back to your ideal “I feel amazing and can wear all my favourite clothes” weight. I’m 5’6” and am currently 9st 4. 10stone was fine on me but 11stone was too big.

Good luck!!

Wow. You've done amazing! And to have done it twice is even more impressive. Well done!!

I will try and start IF again. Not sure I could do any other eating plan as I end up eating more than I should!!

@Sheepies

I would keep the jeans, but only if the weight you lost was sustainable and it's achievable without having to go to extreme to maintain. Otherwise set a realistic target and sell the jeans.

Yes i am going to keep them. Its just a case of when they will fit again!

I would keep the jeans as 1/1.5 stone isn't that much so they might help motivate you.

I have a very unhealthy relationship with scales after almost a life time of yo-yo dieting so I don't use them now. I gained some weight over the last year or two following my marriage breakdown/lockdown, etc and I am currently working on that but I don't need scales to dictate my mood for the day and/or lead me to go into "f*ck it what's the point" mode when they don't tell me what I want so I go on my clothes and how I feel.

I know my clothes feel more comfortable since the start of the year and I haven't had any alcohol for 6 weeks now (my intake was creeping up and becoming habitual) so I KNOW i am healthier and that's what matters.

I also run and even with a few weeks of healthier eating/drinking, my running is becoming easier so that's the motivation I need.

I use My Fitness Pal to calorie track but am not obsessive. How ever you chose to lose the weight, it all comes down to what goes in vs what goes out and you have to try and make sure that the latter is greater than the former!

Oh, and I'm 5ft 6 and the only time as an adult I have been below 10 st was when I was very unhappy and barely eating so I have no desire to go there again. Without having scales, around 11st is where I am comfortable but not restricting myself too much. A size 12, which suits my hourglass figure.

[quote Gr8days]@Janaih Its stressing me too. I think I'll probably have to "diet" to stay this size.[/quote]
That's what I have to do. I'm constantly hungry but it's a choice between being full and being thin.

@Sunshineandflipflops I most certainly am keeping the jeans.

@missperegrinespeculiar

You are not meant to limit your calorie intake when doing IF, a caloric deficit will wreck your metabolism, then you will put on more weight on the same amount of food you could lose or maintain on before, that's why diets don't work!

so let's say you could eat 1800 calories per day without putting on weight, you start eating 1200 per day to lose weight, you will initially lose, but then your body will adjust your metabolism down, so that now you don't lose on 1200 and would put on weight at 1800, to lose you now need to eat only 1000, say.

Then when you have finished your diet, you go back to what was normal for you, ie 1800 calories per day, with your new metabolism that will be a disaster! You'll have to stay on 1000 a day for ever when before you could eat up to 1800, or pile the weight back on!

Do IF, 16:8 is more of a maintenance protocol for me, but it's great you lost on that

Eat balanced meals up to your caloric requirement, NOT a deficit, eat good healthy whole foods, do it for the rest of your life!

Exercise for health, but don;'t expect it will help that much for weight loss, but of course, you'll gain tone and muscle mass and it's just really good for you!

Also, longer fasts, 36-48 hours have significant health benefits, I do them regularly, not to lose weight, I am not overweight, but for health!

I had no idea that I shouldn't have restricted my calories when doing IF. I read that you should drop daily calories so that your body is forced to use excess bodyfat for energy when fasting. Which in turn results in weight loss.

@PurpleDaisies I think they are de motivating me at the moment. As in my head I'm thinking why don't these fit? Cause I don't think my brain has managed to catch up with the fact that I have gained... if that makes sense.

I've still not told DH that none of the jeans he bought me don't fit. But we are not allowed to go anywhere so the topic hasn't come up in conversation...... yet!

I think it is important you reverse the upward trend at least and then maybe gradually think about working your way back down. No need for a big panic diet, but certainly time to cut down to make sure you don't get any bigger. It can be a slippery slope and you don't want to end up back where you started, so far easier to take some remedial actions now.

@HeadNorth I'm trying to stop snacking and eating before bed. As I think that is what is making me pile it back on. All the extra bits that I seem to forget I have eaten. I agree it is time to start to take action. Otherwise I'll end up where I started

It sounds like you have slipped back into bad habits. As a post menopausal woman, I have to keep an eye on my weight. Like everyone I relax over the festive period, but that is for 2-3 weeks, not 2-3 months like you have. I think you need to consciously try to stop the bad habits so that you normalise your old way of eating - I hardly ever snack in the evening, for example and because of that my body doesn't ask for food or expect it after tea. It is about building the habits for a life time of decent health.

It’s all about habits. If you expect something you feel slightly aggrieved if you don’t have it. If it’s not your habit you don’t.

My old habits (biscuits with every tea or coffee, sweet snacks after dinner) I had to stop for good. If I want to be just under 10 stone that’s the way it’s got to be or I go back to being just under 12 stone.

@MsTSwift yes the extra biscuits with tea/coffee and the odd cake/dessert here and there (or in my case everyday!) soon turns into a habit. Then when you cut back, you miss it.

@HeadNorth my relaxation has lasted longer than a few weeks. I think I just need to get into a routine and stick to it. Then work out a maintenance plan.

@Gr8days well done on your weight loss, that's an amazing lockdown achievement!! I'm the sane height and sanecstarting wright and am REALLY struggling to get going. Did you "just" IF? Can you offer any advice?

I look too slim at 10st, and would be better at 11, or slightly under. Seems a long way off!

@ImFree2doasiwant Thank you :) I was so pleased to have finally lost the weight.

Yes i started doing IF. I basically skipped breakfast, had lunch later in the afternoon and an evening meal. I ate meals that were high in protein (so chicken, turkey, fish etc) along with moderate carbs (mainly brown rice, quinoa, sweet potatoes) and lots of vegetables. I also used some of the 5:2 recipes online. Some were lovely, others I didn't really like. I also ate fruit, nuts and did have the odd treat, but not as often as I am now!

Exercise - I started walking more. Just simple things like walking to the shops to get bread, milk, essentials. I then started walking further and when I felt fitter I started jogging.

I managed to get to 9st12/13/10st by the middle of September. By October, I gave up and basically ate and drank what I wanted. I stopped exercising and factoring in the christmas gain, means I'm now 1st 5lbs over

Has anyone ever lost weight and then relapsed gained a bit back and then successfully lost it?

Erm well, I went down from 15 stone to about 10 stone 10 about 6 years ago. That was still overweight for me (am short) but bmi 26 with small waist and low hip/waist ratio felt healthier than killing myself to get below 10 stone (the only time I did as an adult was when I have norovirus).

I stayed around there for a good couple of years fairly easily - some habits really changed for good (day to day portion size, not drinking calories, moderation of white carbs) but I still was/am a devil for treating myself with food and one 'bad' thing means I'll say fuck it for the day and binge. Between that and a dodgy thyroid, I regained about 1.5 stone very slowly and got into the early 12s which tipped me into a bmi of 30.

I am now losing again with an aim to be under 11. Have probably lost around a stone (didn't check starting weight) with another 11lb to go. Waist is back to 30 inches and I am now a small 14 rather than a 16 in denial. But it's much much harder and slower. I am 46, I am not naturally active, in fact am part sloth.

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Can you try to work out why you eat a lot before bed?

Boredom? Addicted to a carb or sugar fix?

It's most likely not about feeling genuine hunger.

The only way I can maintain my weight is by reduced carbs. There are loads of things I don't buy because if I do, I've no willpower.

Maybe what you can try is planning 3 meals a day, not snacking, and just not eating all the white carbs like pies, pizzas, crisps, sweets unless as a rare treat.

@EllasAuntie I think its more of an in the moment thing. For example we watch a film, tv series etc and out come the snacks etc.

I will try and reduce carb and sugar consumption. Planning 3 meals a day is something I am looking into doing. I need a routine I can stick to. Hopefully by having the routine, it may make me more aware of all the "extras" I have been consuming.

Stop buying the snacks? Just don't have them in the house.

@EllasAuntie I'm determined that once we've eaten whats left, then no more will be bought. Jeans I am coming for you!