I can lose but I can't maintain

[CherryLicious]

Hope my graph shows... I suppose I'm a yo-yo dieter. I have periods where I eat what I like and my weight increases and then I diet to get it under control again.

I have iron will power (and have always been able to cope with hardship/ difficult challenges) and can lose 2lb a week for months on end when required (by calorie counting/ moderate carbs).

But when I reach a good weight, I just can't maintain it. I can't do that boring, life long, moderate challenge!

I think I resent still having to watch calories when I'm "not on a diet". I don't log calories in MFP when I'm "not on a diet" for the same reason- I associate the behaviour with the hardship of being on a diet and I don't want to feel like that forever!!

Any tips/ advice on finding the middle ground. At 53, do I just have to accept I need to 'watch my weight' for ever.

Change your lifestyle. I was in a clear yo-yoing weight pattern until the last time I lost weight. I knew full well the odds were that I wouldn't be able to maintain that healthy weight forever. And I luckily chanced into a sport/exercise that I adore which changed my whole life. I'm athletically fit now, so I don't have to worry too much about what I eat. I've also learned to think of protein first when I'm hungry rather than carbohydrates.

So, I have a question/suggestion.

Your chart shows 2 years of your life, during which there appear to have been at least 5 periods of hard calorie restrictions to result in a 2lb a week loss.

Would it not have been better, in hindsight, to have lost 1/2lb a week over than time period and enjoyed the journey a bit more? Even 1/4lb.

I promise I'm not trying to be sarcastic. But for me, the answer to your question would be another question: how do I want to spend the next 2 years?

If you aim for a much lower loss rate, doesn't that give you the space to do something like:

• eat at a deficit during the week but up your calories at the weekend to be able to enjoy more food?

or

• eat at a deficit for 2-3 weeks but then take a week of to eat a bit more (maintenance level) for 1-2 weeks to give yourself a pscyhological break?

or

• eat at a deficit every other day

or

• only eat at small deficit most of the time

It might seem to take longer but, tbh, your graph suggests you've spent two years losing 2 stone, which is a rate of 1/4lb a week anyway. So your previous way has been as slow, when viewed from a distance.

Just a thought...

Thanks @alittleprivacy - I already swim with a club 3 times a week- but I find that makes things more complicated! I have to fuel adequately before training but then am ravenous afterwards, and eat back more calories than I've burned.
I like your advice about getting into a habit of opting for protein before carbs. That's something definite to work on.

And @TwentySixPointTwo - I'm grateful that you took the time to look at my graph and consider my problem.
I think one of your options is going to be the way forward for me. I don't want to spend months yoyoing this way and that. If I can't stick to eating the same maintenance calories every day, then I need to find a pattern, like the ones you suggest, where I can keep to an overall maintenance level within the week. Possibly, the 3 days I train (swim) I should just eat what I need/ want- and then stick to 1200 cals the other 4 days.

I have no answer OP but I am the same as you. You are not alone.

I’m exactly the same OP, I’m very good at losing weight when I want to, but then can not maintain it. My weight fluctuates by 1-2 stone every couple of years.

I’ve no idea why I either have iron willpower (2lbs a week loss) or none at all (eat too much).

On eating after swimming, I think part of the hunger is your body being cold rather than true hunger. Perhaps reduce the post-swimming snack (which your body shouldn’t need on top of pre-fuelling) or work out (realistically) how many calories your swim uses and have less than that across the pre-fuel and post-swim snack? You don’t need to eat as much as you’ll burn.

If I can't stick to eating the same maintenance calories every day, then I need to find a pattern, like the ones you suggest, where I can keep to an overall maintenance level within the week. Possibly, the 3 days I train (swim) I should just eat what I need/ want- and then stick to 1200 cals the other 4 days.

I think there's a lot to be said for understanding what days you naturally want to eat more (weekends, after training etc) and balancing weekly calories to allow more on those days and cut back on others. 14000 calories a week doesn't have to = 2000 cals a day. It can be something like 1500 x 4 and 2666 x 3 for the same result.

It's all about how your averages pan our over weeks/months.

Good luck!