Maintenance support

[Menora]

Hi, couldn’t see one here that’s consistently posted on or in weight loss chat

I’m at my goal recently and working at maintenance. I have been losing weight for 18 months and the maintenance phase is a whole new challenge in itself. Mentally it’s still tiring as I am still having to think about what I consume and incorporating enough exercise, especially if I am offsetting calories now by working out, rather than going back into a deficit. Does that make sense? I can work off a 1kg fluctuation with a bit more exercise now, rather than eating less. Is this better this way round than then going a whole week with less calories all over again? Which works better?

In all honesty I am still not sure what maintenance calories look like for me and I assume it will take some time to work that out.

While I was working towards the goal you underestimate what it’s going to be like at the goal! I admit I am anxious about regain and it’s on my mind a lot. I cannot go back to regaining weight, I worked so hard and it’s not even vanity which is motivating me, it’s health. I am in my 40’s and got better fitness than I did in my 20’s! For instance my V02 levels on my Apple Watch were under 30 and now are at 40!

I reached my goal then instantly fluctuated upwards the following weekend which threw me off into a little bit of stress but I have to get used to this and not let it drag me down.

I am still weighing daily and tracking food. Any tips of both how to keep at maintenance and relax a little? I’ve upped my workouts now to an extra one a week to try to keep fluctuations in check.

Is it better to keep tracking and on top of it and a small deficit until you have been at your goal for a consistent period of time?

I’ve been hovering around the goal for 4 weeks so it’s early days

Hi @Menora! I have just moved from diet into maintenance phase so I am making the same adjustments (although I didn't diet for as long as you).

I think you will take a while to observe what your 'normal ' level of weight fluctuation is, it’s different for everyone. I give myself a weight range and if I find myself consistently at the top end then I tighten it up a bit.

I am transitioning from weighting and tracking ALL my food to being a bit more relaxed. I still preprepare the same meals and dinners haven't changed, my portion sizes have increased slightly and I am having more snacks and treats but the days I do track make it clear to me that I still have to make choices. I can have any of it but not all of it. So if I have a treat in the afternoon I don't have dessert, if I have a lighter food day and am hungry I have a slightly bigger dinner or dessert. I still weight some of my food even when I don't track.

I am now weighing myself maybe 2 or 3 times a week, probably ending up at once a week or once a fortnight but also going by clothes/feel to know if I am creeping back up.

If you creep up slightly i.e. a kg or two it’s easy enough to deal with it without having to go back into full on diet mode. But for me the key is setting an upper limit at which I really do tighten it up a bit. It's great to go out for dinner and enjoy myself etc but I need to offset it elsewhere even at maintenance.

Brain dump, but hope that's helpful!

Also I meant to add, I find it easier to think of maintenance as being at your ideal calorie balance over weeks, not days. Not every day has to be spot on, some will be over, and some should be slightly under. I aim for just under what I think my maintenance calories are, to allow for sloppier tracking and more untracked meals/snacks.