Maintenance Thread - some fasting, some low-carb, some exercise

[WhatWillSantaBring]

I thought I'd start this thread for those who have reached their goal and want some support for a sensible, sustainable way of eating. It may also be useful for those who are thinking about what they'll do when they get there.

Confession: I'm a yo-yo dieter and so don't claim any expertise in this at all, but I am doing things differently this time.

As the thread title says, I'm going to try some fasting (both 16:8 and 5:2), keeping to a low(ish) carb diet, and putting in some exercise.

Oof. Counted calories of my food today for fun (ha!)

Nearly 1500 calories.. This seems like a lot! Though there was a small chocolate binge at lunchtime, which set me back.

Having counted calories for almost my entire adult life it’s a really hard habit to break. I want to increase my calories until I reach the level where I can maintain.

Bah. Please mark my words I'll stick to treats after dinner rather than throughout the day.

140lbs this am so relatively static. Had salmon & ratatouille leftovers for lunch then a curry take away for dinner (no rice, no naan, no samosas) and probs the mist of a bottle of red. And a my requisite mountain of pecans. We’re visiting friends today for a long weekend so I’m a tadge concerned how maintaining will go. I’ll try to be BSD friendly but there’ll be alcohol! I’ve not packed the pecans so will have to work hard at not eating carb heavy nibbles.
How’s the house move going Nibble?

Well done Kimlek! It's hard at events isn't it. I say just go and enjoy yourself.

The moving house saga continues. As it stands looks like we'll be here until at least the end of next week, but we've got some groceries in at least.

Yesterday I succumbed to rather a lot of sweet stuff (again) but I'm feeling a bit more in control today, despite feeling crap and tired.

Had chicken salad again for lunch, will have blueberries and yog about 3pm. The plan for dinner is spaghetti carbonara and a crumble 😋 I'm not sure if I should really be on this thread to be honest as my maintenance plan relies on TRE and not too much sugar or alcohol, rather than being low-carb.

Well I am slinking back in with my tail between my legs... meal out was lovely. But I drank a little bit too much. Started Wednesday with good intentions - tuna nicoise for lunch. But then hit the biscuit barrel hard and had unplanned rice with me my tea and jam on toast later on... as my hangover worsened & I felt done in but had a manic day at work so had to solider on until gone 8.

Still back on it with a 800 cal and OMAD day. Looking forward to my Thai curry later on (no rice this time!)

And I wouldn’t worry if you’re just doing TRE nibblequeen - I think any maintenance plan is fine for this thread.

Sounds like you had a jolly good time out, just.

I'm in weird circumstances due to the move so don't imagine I'll get back to normal eating for a couple of weeks at least. But the groceries I have got in have been mostly oven-ready fish fillets and veg. Tonight is all about comfort food, DH and I both knackered and emotional, possibly the start of a bug.
We had a really nice thing from waitrose last night. It was a butterflied seabass stuffed with a tomato and olive relish. £8 for 2 which seems expensive, but you get a whole fish each rather than a single fillet so I suppose by weight its not too bad.

Hmmm... was doing so well staying below TDEE and keeping to the principles. Then tonight I ate a WHOLE 500g pot of M&S Greek Yoghurt. Trying to put it behind me but now feel bloated, uncomfortable and annoyed by myself.

colourmylife at least it was a healthy option! But I know how you feel- felt the same after my biscuit slip.

I mostly stuck to my plan yesterday - except for a few nuts and a bit of chocolate. So more like 1000 than 800 cals. Scales out of batteries so got a brief reprieve as usually weigh Friday morning.

I’m on hols next week. Fully expect by end of these 2 weeks will have put on and will need a proper BSD week to get back to goal. Don’t really feel like I’m nailing maintenance at the moment! But it is early days and I expect it will be a bit of trial and error for a bit.

This thread really helps me so thank you all. Need some accountability!

I don't have a plan today really.
Lunch was a roast chicken breast, greek yog & blueberries, 2 squares chocolate
Snacks cucumber sticks and tbsp beetroot houmous, teensy piece of apple pie
Dinner will be pub dinner + wine. Will see what's on the menu when we get there but looking at the menu I'm thinking croquettes and mussels then a pud

Wine will probably derail me tomorrow but have eggs, bacon and avo in the fridge for a nice breakfast

Morning all
Last night I had a cheeseburger at the pub and yes I had the bun but I swapped the chips for salad. I didn't feel deprived.
Also had a beetroot croquette and over a bottle of red wine 😳
No pudding as I don't usually fancy it when I'm drinking
I've had rather a lot of sugary stuff this week. I'm thinking about how to form healthy habits and have concluded that a small sweet treat once a day is acceptable (ie, bit of chocolate or ice cream, no more than 200 cals worth) and bigger treats like a full-blown pudding or cafe cake no more than once a week. Seems like a good balance. I just got really sad watching the programme and seeing the dieters having a glass of water while their family ate birthday cake. That's not the life for me 😇

Morning all. I think this thread shows the realities of maintaining and having different methods is great. My reality is having a rather terrible (but fun) long weekend with friends. I’ve not weighed as no access to scales so tomorrow morning will be interesting. I’ve drunk an excessive amount of wine; eaten bacon butty b’fasts (so no tre either), chips! An awful lot of chips! Driving home today & plan is no Bfast & no lunch, will have sensible dinner.

Hi - I'm on the current weight loss thread and more or less at my goal weight of 9 stone. I swapped to low carb when my DH was diagnosed as Type 2 diabetic 8 weeks ago. He's done a strict 1000cal a day

I'm feeling fat and sick and bloated from a week of excesses. Too much sugar, too much alcohol, too many big meals, no exercise.

Going to stay with my mum for a few days but really think I need to abstain from the booze as I won't have control over food - she is such a feeder!

With personal circumstances this past week I've been letting habits get a bit out of control. I think it'll be good to get more of a plan in place so I can feel more in control.

Also, hello patchwork! We're all still figuring out the maintenance malarkey so keen to hear the bits from the plan you're keeping and what you're ditching.

I will keep to 16:8, 5 days a week as I'm not big on breakfast. I eat breakfast (porridge) when I'm working 2 days a week as no guarantee of lunchbreak. Also sticking to about 50g carbs as that seems to work for DH's blood sugars. I haven't been calorie counting but having the same as DH who is on 1000 cals a day. The danger is when he is at goal and increases his calories as his TDEE is much higher than mine. I'm not sure how he will do that - it actually seems quite hard to eat a lot of calories if you are also low carbing. Does anyone have suggestions about reducing body fat? I'm slightly horrified to find I am a third flab

Weight training. This doesn't have to mean lifting weights, lots of HIIT workouts build muscle if you're doing things like jump squats and push ups.

Honestly I think 30% body fat is about normal for women. Unless there are visible areas of flab you're probably fine? Remember boobs are pure fat. If yours weigh half a stone and you're 9st that's 5% of your total fat right there!

Also. Porridge. Love the stuff. But when I have it I'm finding I get shaky a couple of hours later. I think I'm quite sensitive to blood sugar dips as I'll often get weak and shaky and weird a few hours after eating something sweet, particularly the day after drinking. Have found savoury porridge with olive oil to help slightly, I haven't tested if it's the oats themselves causing the crash.

Hello, so glad I've found this thread. I was 76 kg in January and by June I was 58kg. I have managed to maintain thus far but do worry about regaining. I try to remain in the 57.5-59 bracket.
I follow 16:8 during the week but in practise my eating period is normally shorter. Saturdays I normally eat a bit more and have a drink in the evening.

Hello patchwork and ploughing! I agree with nibble that 30% is probably ok. But staying the same weight and increasing muscle will lower it. Resistance training, HIIT, old fashioned sit ups, press-ups etc, using own body weight. Apparently. I’ve yet to stop talking and start doing!
I’m 140.4 lbs this am, so still 10stone & static. 🤗I’m not going to get stressed over the almost half pound after a long weekend of excesses. With me I often find it catches up with me a day or so later so it’s important that I stay sensible. Fasted til lunch and had a tuna loin with ratouille. I’m out tonight but will drive & not drink & will choose BSD friendly. Ive not thought beyond today and should really do some meal planning.

Thanks for the welcome. I am a definite pear so I doubt my boobs weigh half a stone - I always lose weight off my top half whilst remaining resolutely wobbly of thigh. I have not done well with exercise recently, plenty of walking and very sedate cycling but need to up the ante. I have started a Park Fit class and will start running again. I really need classes etc for motivation, won't just go on my own, and Covid has stopped Parkrun and running club. I think less than 30% is a realistic target (32.5% now) I have no aspirations to be 'ripped'. I had porridge with blueberries yesterday morning, smoked mackeral salad for lunch and bolognaise with courgetti for dinner. I agree about porridge for breakfast making you crash at 12 ish, if I am home I don't bother with breakfast but I know I can eat early lunch if I want. I can't stomach cooked breakfast that early.

So 138 lbs this am. I accidentally only had dinner yesterday & that was low carb albeit I did have 2 large G&Ts. I’m out fir lunch today but haven’t had bfast & have played tennis. I’ll have a light dinner. I do think intermittent fasting works well fir me. BUT I am concerned that I look quite ‘flat’. As in flat boobs & flat arse.

Hello all, week of holiday excesses done now. Going to go back in BSD proper (low carb 800 cals) on Sunday until Friday to undo some of the damage. Feel bloated and bleugh but totm doesn’t help with that.

Part of me wishes I could enjoy holidays a little more sensibly but the other part of me thinks perhaps I’m too hard on myself.. yesterday had brunch of eggs and avo on toast, an ice cream and risotto and tiramisu & wine! Like not a diet by any stretch but OK holiday eating.... I think? I dont really know to be honest!

Anyway good bit is feel ready to cut back a bit again and also signed up for some kettle bells and extra pilates classes this week so ready to feel good in myself again!

That’s it isn’t it? Getting the balance. It’s not crazy holiday blow out but some off plan luxury, which I think every now and then is ok. Have you weighed? As I was surprised that despite my few days of relative naughtiness I’d maintained really. You could be surprised too!

Afternoon everybody. Goal reached as per posting in main thread, now shifting to maintenance mode. Having said that, celebratory lunch was slice of toast and jam, and dinner will be chickpea chilli, so not going overboard just yet...

Rough plan is move to 5:2 with 2 fast days on Monday/Tuesday, and using slightly relaxed version of BSD WoE for 5 days of Wednesday to Sunday.

Don't want to lose any more weight, to be honest. Personal trainer recently saw me for first time since start of lockdown and diet. Was astonished and delighted, but also warned me that she thinks some lean muscle mass has gone. I agree, and expected it would happen. So plan now is to go after improvements in body composition.

Back to kettlebells and pull ups, I guess.