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.

I have a friend who has just trained as a PT specifically to target 40 something women, and she is the one who got me started on the benefits of weights and low carb in the first place.

If we move to full lockdown, I may well employ her so that I can actually see her - it's not socialising if its paid

But perhaps some BMF style fitness sessions would be a better option for my wallet.

Bought some snazzy new body composition scales in the Lidl specials this week, £19.99 . Annoyingly they weigh me 2lbs heavier than my old ones!! I'm interested to see if my muscle/fat ratio changes at all, rather than weight. I should have had them before really to see the biggest changes but still. I do love a graph!

Hi all - joining this thread! I've recently reached my target weight of 8st 9oz, down from 11st 2oz back in March. My weight has yo-yoed all my adult life, but I hear that losing it gets harder with age, so I'm determined to keep it off this time. I'm planning to weigh myself weekly, but I haven't yet figured out what to consider an acceptable fluctuation versus time to take action.

I think calorie counting is going to be a permanent thing for me now - tiresome, but otherwise I'll over-eat without realising.

Hello and welcome powerslidepanda

I'm like you, and my weight has yo-yoed all my adult life too, and this time the yo-yoing was the hardest by a long way to lose (now in my 40s) so I'm trying very hard to find a maintenance that works.

There were two threads a few months ago about the healthy habits that people who have maintained a healthy weight (either "naturally" or through effort) and there was a general theme of taking action if the weight crept up more than about 3lb -5lb (some claimed they didn't do this, but in the same post would then say that if their jeans got tight, they'd cut back a bit, which sounds like the same thing to me!).

After two months of maintenance, I'm pleased that I've got in a rhythm and have kept my weight within 3lbs of my goal, apart from after my holiday (and I got rid of that within 2 weeks). For me, 5lb is too risky for day to day life, so I've set it at 3lbs unless there is a reason (eg holiday), in which case it'll be going right back to basics until the holiday weight is off.

No calorie counting, but a lot of eating the same food on weekdays (no carbs) and trying to be sensible for 70% of the weekend meals. Though I did just have a slice of freshly made bread with freshly made lemon curd, so maybe i need to control myself a bit more.

@thenewaveragebear1983 - how are you finding the scales? I'm slightly pissed off with mine, which are not showing a single change in fat percentage - i'm the same today as I was on 3 August, despite having taken up weight training and running in the interim.

I'm considering cheating on you all and doing the low carb bootcamp that is starting in 2 weeks' time. I have always said I'd stabilise for a few months and then try to lose the final 10lb that would get me down to pre-baby weight and the time for that is coming up can't decide between the following options:

2 months low carb bootcamp (to kick my sugar habit, which is still lingering)
1 months meal replacement VLCD again
Just cutting out on the weekend indulgences, and doing old fashioned calorie counting (but low carby/BSD approach) with increased weight training

Any thoughts on the best approach?

oh, final option was the whole30 approach

@WhatWillSantaBring don't do low carb bootcamp, do whole30!! Honestly. You're halfway there anyway as you've already cut the carbs and I find I can actually eat more carbs as I have occasional sweet potato and a bit of fruit. I've lost 14lb now, my mum has done her first 30 days and she's now down 12lbs. The meals are very similar to keto/paleo/BSD but with no dairy. And no weighing/calorie counting/ food guilt.

Hmmm, you might have sold me.... I can do 30 days in November without alcohol, and the idea of eating fruit appeals. Did you follow the official whole30 website?

I got the book on my kindle actually, and then bought the same book as a hard copy because I found it easier for the recipes. Buy it 2nd hand if you can, it's expensive new. I find the website a bit 'sales' ish and quite American.
There's some really interesting interviews with Melissa urban on YouTube which is how I found it in the first place.

It's not for everyone, it is quite restrictive- however, I can honestly say after a lifetime (since 14/15 years old, so 20+ years) either on a diet, or pregnant, or "off the wagon" - counting cals, and points and syns, and macros- I genuinely feel free. Its so easy, no more difficult than BSD or fast800, but no counting. Planning is essential, but then it is essential for fast800 too.

How's everyone getting on?
I've had a busy week! I'm really trying to be strict on my occasional nibbling, particularly on the little fruit/nut/seed pots you can get which often have 2-3 portion sizes worth in them! Trying to limit fruit too a bit as some days I seem to have a lot. I've stopped taking a snack to work as I was finding I would eat that and lunch, and as I finish at 1.30 I don't really need it. The first day I thought I would faint with hunger but actually it's ok!

My meals have been really nice though, did a lamb meatballs tagine with eggs baked into the sauce which was amazing, and I bought a good processer on Sunday so been having a lot of cauliflower rice and coleslaw.

My new scales app keeps trying to remind me to weigh myself and I was trying to avoid it more than once a month, but then I wonder if you get better data from the body analysis scales if you weigh more frequently?

Hello, fell a bit off the thread when life got busy - and maintenance also less of a priority. Didn’t weigh for 2-3 weeks and was convinced I’d put tons on - but only 2lb. Which is fine!

Principles of low carb in the week and two 800 cal days a week - despite the fact some low carb days have crashed and burned into a takeaway day, and some frankly very greedy weekends - I’ve kept within 2lb of goal. Will need a more disciplined week to get back to goal though I think.

I still overeat when stressed/tired and I’m not always in control as I’d like... but I have a framework to manage weight and still enjoy food. Work in progress but going ok I think.

I'm just finding that we're slipping back into drinking Thursday/ Friday/ Saturday, which adds 1200-1500 calories to the week, pretty much undoing the efforts from the week! I am really trying not to go back down the calorie counting route, but I'm still 10.1/10.2 - I just cannot get under 10 stone and it's really starting to pee me off now. This really is my happy Weight, or at least my body's happy weight.

I'm going to try for a strict no snacks, no fruit, on plan week this week, and then once we break up try and do the same but also have a few calorie counted, IF days too. But really it's the wine. I need to stop drinking a days worth of calories a week really.

All that being said, I am losing, just v slowly, and I'm 100% still on plan with food (so whole30 but with wine!) but that's now nearly 13 weeks no dairy, no grains, no sugar, and virtually no processed food. Considering I am not counting calories at all, not tracking carbs or macros and eating loads, I'm actually really pleased that I am maintaining. Just wish I was maintaining at 9.13 not 10.1!

I've had a few days where I've struggled with no sugar, but more for emotional reasons, and on these days I've found myself really restless and opening cupboards, grazing. Still not cracked though!

thenewaveragebear1983 you’re pretty hard on yourself I think! You’re eating so healthily, exercising a ton and I bet you look great.... 2lb between 10.1 and 9.13 is nothing!

Having said all that I totally get wanting to see certain numbers on the scale and getting to the 9’s was a big thing for me - but I still have a rather wobbly mum tum- I bet you don’t with healthy eating and all that exercise! On that score my exercise has improved and I love pilates. I’ve always been an apple shape, but losing weight and core work has improved that area lots. I’m still thinking going back to BSD for a fortnight for more improvements! And thinking of upgrading my scales to check that body fat % - any recommendations?

Thanks @Justasecondnow
I bought some from Lidl a few weeks ago, they seem to be quite good and there's an app to track all your stats, however it sort of coincided with my trying not to weigh myself too often! Therefore, I have only actually analysed once since I got them. I imagine that any composition scales work better if you weigh frequently/regularly as they build up a picture of your fluctuations.
The ones I got were £19.99 made my medisana. I think you can get them on amazon as well.

And you're right, I am being hard on myself. It's funny because I am feeling so strong with food and it's been the best few months, I have literally not had any food guilt at all, no binging or anything. But I'm still not quite able to ignore the numbers

How are you all getting on? I've been off-line for a few weeks (not weighing - following the whole 30 thing for November) but am back now. And had a wonderful "oh my god" moment on the scales as I lost 8.5lbs over the month, so much that my app said "This weight loss is too great. Discard weight?" Cracked the healthy BMI range, at long last, and am the lightest i've been in over 7 years.

I found it really really really tough going though - I could cope without alcohol, but giving up dairy, sugar and carbs was so tough, because dairy, sugar and carbs forms such a big part of my life (baking). I never got past the cravings for it, and was really cranky throughout. So I'm not staying on the plan - instead, I'm going to go for IF / low carb through the week (so no pasta/rice/bread, greek yoghurt/fruit and just a square of two of dark choc in the evening).

Well done Santa on those results. Think you can't realistically stay on plan, just too extreme to be usable for general maintenance? (Or maybe I misunderstand.)

For my part, after finishing plan had eight weeks of eating mainly in accordance with plan approach (very little pasta, rice, bread, potatoes) but did have lots of puddings etc. Weight rose from mid-70kg range to mid-73kg zone, peaked at just over 74kg. Have been doing a strict week or two, weight has come down quickly to mid-71kg range.

For me, clearly important not to stop monitoring weight (gave up on scales at one point). Did actually notice it in my clothes though, which was a good early warning. Given that I was taking the mickey - desserts, sweets, chocolate, etc. - frankly surprised didn't end up a lot heavier than 74kg. Will continue this for a week or so, maybe until second week December.

Think the post-plan approach from mid-Sep to mid-Nov actually worked quite well, just need to control the sweet things. Or as you imply, do two super-strict days, five low-ish carb but lots of meat, veg and decent amount of fat?

Have noticed that it's hard to get sufficient protein sometimes.

Can I join please? I’ve lost 3 stone this year, 2 since May. My goal weight was 9st 7lb and I’ve been trying to maintain since October. In that time I’ve been down to 9st 5lb (tried too hard on the maintenance) and up to 9st 8lb (eased up too much!). I’m weighing daily and tracking calories while I try to figure it out.

Hello Howmanysleeps, were you not in the main BSD thread as well? Anyway, three stone is great result, and keeping weight within couple of lbs of target since then impressive. How have you achieved that?

@outwest I don’t know what BSD is so I don’t think so!
Thanks, but I’m not sure it’s an achievement! I’m just experimenting with increasing carbs/ calories and trying to work out what makes me gain/ lose. I’ve been doing low carb plus counting calories and I’ve got so used to that I’m having to remind myself I can ease up a bit now (from past experience I’d look gaunt at 9st2-4 so don’t want to keep losing!) but I’ve not quite worked out how much I can ease up yet! I do know that pre diet/ early on I’d gain weight at 1200 calories and maintain at 1100. That seems to have gone up to 1500 ish to maintain now so I think my metabolism has had a bit of a reboot (I’m not sure why: higher protein diet? Shorter eating window?). I’m weighing daily to catch any gain earlier and stop it, but I’m a long way from being able to maintain if I had no scales for a fortnight! Hoping to get some tips!

hello howmanysleeps ! Welcome and well done.

I find the whole process of learning how to maintain more interesting than how to lose weight (because that's really just about cals in < cals out - there are just many ways to do it) but to maintain a new weight is about so much more than that. For the new weight to be sustainable, you have to find a whole new way of eating/living that is reasonably easy and therefore can last through lifes ups and downs.

Interesting that your maintainance calories has gone up - i think it can only really be down to increased muscle mass (muscle burns more energy than fat) so did you do more weight training exercise as you lost weight?

I'm trying to avoid counting calories, but I wonder if I should for a bit, so that i can find out what a "normal" day/week of calories look like. At the moment, I'm trying the low carbs, no snacks and IF during the week, and eating what I want (ish) at the weekends. I suspect the problem will come over Christmas when the weekend extends to fourteen days...

@WhatWillSantaBring I didn’t really do weight training (well, 3 times with DH) as I don’t know how! Most of my exercise is walking (10-28k steps a day) with occasional cardio so I doubt I’ve increased muscle.