A maintenance thread anyone?

[ExConstance]

I'm not even sure this would be the right section. It seems to me that all of us who want to reduce their weight have a plethora of threads to post on, we follow any one of a number of methods, all of which will work if you stick to the rules. Hopefully we achieve target. What happens then? you can't go back to eating how you did and most of us will try and fail to stay at target weight. I'm sure that staying at target is at least as hard as losing the weight but there seems to be no support at all once you get to this stage, unlesss perhaps you did it with WW or SW.
I've lost 4 stone this year (3 Feb to 25 September) and want to remain at just under 9 stone now. I've worked on a few techniques and experimented with what I eat but it is so difficult, and with Christmas coming up I'm concerned about falling off the wagon big time.
Does anyone else want to talk about this?

Hi - I will join you please.
I have lost 4 stone (ish) from Jan through to September and am also trying to keep below 9 stone.
I am currently keeping to the "no snack" rule and trying to maintain a fast every Monday (I lost much of my weight following the 5:2). I am finding it much harder in the colder weather and am concerned that Christmas will make me lose control.
What are your plans?

Is it just the two of us then? I tried to be very objective about it and go down to 8.12 to give myself a bit of wiggle room. Like you I have decided snacks need to go. On Mondays i have a late pilates class at 8.15pm so can't eat before and don't feel like much afterwards, so it does help restore things after the weekend. I've been trying to add a bit of variety to what I eat - almond butter on toast and fruit for breakfast today instead of my usual scrambled egg (singular) on toast or branflakes. Yes, it is harder when it is cold and after doing quite well getting y running up to about 6k I have not been for over a week and must get started again.
I've discovered that a big slip is OK as long as you don't let it continue and i can eat out as long as it is not too often and have as much as I want.
I'm only 5'3" and o;ver 60 so my calorie needs are pretty low. The big idea was to be super active, which m fitness watch tells me really boosts the metabolism but just at the moment anything more than Pilates and yoga is a struggle psychologically. Congratulations on your weight loss, fedupofbuilders, here's hoping we can succeed this time.

Hi Constance
I'm a similar age but a little taller. I've always wanted to run but never quite managed it. I do yoga and am about to join a gym - I intend to return to swimming and perhaps some weights.
I have been here before, always promising myself that the weight will not go back on. My main issue is that I am an "all or nothing" kind of person. I cannot have a piece of cake as a treat - it will end up as a daily occurrence. I cannot give DH a larger portion of dinner than me - that's not fair! I have to decide what food is most important to me and what I am prepared to totally ditch.
This approach is OK when I am focused/determined but not so much at Christmas when resolve is weakened by all the treats and alcohol.
I too am trying to lose a few extra pounds now to give me some leeway. The most important thing will be to get back on the scales straight after Christmas and do something about the extra pounds that I know will have arrived.
People say that Christmas is only 1 or 2 days - I wish I could get into their mindset.
I have lurked on BIWI's excellent Low Carb Bootcamp - If she runs a camp in Jan, I may jump in and try to motivate myself that way.
Maintaining weight definitely is as hard as losing it in the first place.

Unfortunately for me one of my sons has to work over Christmas itself, which is likely to mean two peaks of special Christmas food. Yes, I'll be on the scales again on 30 December and back to the reduced eating pattern until any extra pounds have gone.

I think you’ve got to remember that a couple weeks indulgence at Christmas isn’t going to pile 4 stone back on.. life is short. It’s great to be healthy (weight & mind) but it’s also great to be happy.

I lost all my baby weight last year (about 2 stone). But boy did I eat in December 😂 but do it sensibly. If you have a party, go & bloody enjoy it. The rest of the week eat as you normally would. Have another party that week? Enjoy that one too! Maybe make sure to get some exercise in during the week. And frankly, the week or so of Christmas, enjoy all the food, drink & chocolate!

I fully accept I’ll put on a good few pounds in December. But it’s easy enough off in January going back to regular eating!

I'm on maintenance but am still overweight. I was obese previously, had long covid in 2020 which gave me a health scare as well as some modest weight loss so I decided to try again . I've yoyo dieted by 5 stone twice in the past so have opted for a different approach this time and chose to lose 10% of my weight, then maintain for a few months or so before looking at it again in spring next year. I'm undecided whether I will try to go lower yet. I'm a little below my 10% goal but am struggling more now that it's winter, so I have to keep getting back on track. I don't track during weekends away/special occasions but what really messed me up in the past was stopping any form of tracking long term. I do feel better for being 2 1/2 stone lighter so it's worth it even if it's bloody hard work in winter!

I'm up for some advice.

I find it really easy to lose weight but always go back to my 'normal' eating and I end up fat again.

@picklemewalnuts - one for you?

I'll join. I lost 2 stone by July/August last year and have maintained since then but it's been a rollercoaster of gaining from letting go on holidays and stuff then back to losing in between. I wish I could avoid the gains but I'm just not disciplined enough to restrict/eat moderately 24/7.

I’ll join please, I’m on the shorties losing weight thread as I’m only 5’2”. Like you I’m 60+ ( 65) and determined to stay under 9 st. For vanity reasons but also health as I have arthritic knees. I went up to over 10 stone in lockdown but just under 9 now, finding it so hard to maintain though.
I have overnight oats fora late breakfast, then a 100 calorie snack mid afternoon and a small version of our dinner.
That’s the theory anyway, but I’m constantly tempted by snacks and eating out!

I'm trying to focus on the health benefits of being a healthy weight. My blood pressure is in the normal range, I can work in my garden for longer, I can run upstairs - I even sleep better. Surely this should motivate me?
We had family over for a long weekend. I tried to maintain control - certainly did better than at previous family events - but I couldn't say no to the extra savouries and alcohol. 3lbs on. I am back on a fast day today. Plan to get back on 5:2 for the weeks leading up to Christmas. I even ordered a pair of size 10 trousers.
I think my plan needs to be
1/ Try to keep some semblance of control at all times
2/ Limit the excess to 48hours
3/ Back to 5:2 ASAP to mitigate the damage!

What are your plans?

Thanks, @WheresMyTweezers !

HI!
I've lost almost 6 stone and am going to do maintenance for a while. I could lose another 2 (13 stone 7 now), but don't particularly want to yet. I currently have a small selection of clothes that fits, might as well wear them out before having another push for the last stone or two. I've been pretty focussed for a year, it's time to learn what 'maintenance' looks like.

I'm at work so haven't read from the beginning, but will do later.

Feeling inspired to see people of a similar age to me have gone from the same starting point as I’m at to the end point where I want to be! I’m 60, weigh around 13st and would like to be around 9st. Sometimes I feel it’s impossible but if others have done it so can I. What I’d like to know is, is it definitely worth it? If I could be at my target weight for a few days to see what it felt like that may spur me on 😄

It's definitely worth it- it's things like your feet being easier to reach, being easier to dress, easier to get in and out of the car in a tight parking space!

My tips- only eat what you really really want. If it's a take away or a night out, have a taste of everything rather than a full serving.
My patient DH let's me sip his beer, eat a chip etc. Then I don't feel hard done by.

I do 16:8. It really helps. If I have breakfast then I eat more all day.

Don't panic about Christmas- plan for it. The roast dinner and veg aren't a problem, it's the mince pies and cheese straws! Get some healthier treats- prawns, smoked salmon, strawberries dipped in chocolate instead of just chocolate!

Good to know Pickle. Yes mobility is one of my motivating factors. I struggle getting up and down from the floor and noticed I always use the handrail on the stairs now. I’m not ready to be old yet!

I haven’t tried 16:8 but think I’d get on better with that than 5:2. I don’t fancy fasting days, I wouldn’t stick to it. So no breakfast this morning! I’m not too worried about Christmas, will be staying with relations for 2 days which will be quite “damaging” 😂 but other than that quiet at home.

Thanks for your advice. Hopefully this time next year I’ll be maintenance too 😊

It is definitely worth it!
No more "little niggling aches" when I get out of bed in the morning. I can go up the stairs easily and quickly - no more using the bannister to pull myself up. Blood pressure and Cholesterol in the normal range. I have lots more energy. The health benefits are significant. I feel younger (don't look it )
I need to keep reminding myself of the benefits - this will help me to maintain.

Thanks for your reply Fedup. I have a whole list of ailments I’m sure would be helped by losing weight but I haven’t managed to stay motivated yet. I’m interested in why it is so hard to maintain. I would have thought after losing so much weight you had become disciplined around eating. Is the desire to overeat still there in the background like a permanent threat?

@Blueraccoon some ideas-

the difference between enough and too much is very slight.

It's tiring to check every item before it makes its way to your mouth.

Everyone enjoys a treat and our current culture means treats are always around- not saved for special occasions anymore. Alcohol, chocolate, crisps, nuts, sweets- high density foods that side step appetite are permanently available.

I've noticed that one slip leads to many more- I had to stop keeping 'allowed' treats in the house, as one just led to another almost immediately. It's a sugar rush or something. Very chemical, very hard to short circuit.
We have treats in the house (three men wanting biscuits, crisps etc) but they are not mine, they are not 'allowed', so I can ignore them. It's the ones like popcorn bars and kitkats that can fit in the diet plan if you are careful that trip me up.

So those are my barriers to maintenance- other people's will be different. I've got some social events on the horizon, there's no way to have an afternoon tea 'on plan', so I'll have to make up for it all week. I can't stop all the family treats, either- take aways, pub meals and so on.

My main technique is to make sure I do better than I used to. I don't have to be perfect, I don't have to go without, I just need to have less than I would have in the past.

But if my hormones blitz again, or my mental health dips, I'm going to be in trouble because this takes constant effort and attention. When/if I take my eye off the ball, it's likely to go pear shaped!

I’ve found maintenance to actually be harder than losing weight. When choosing healthy options people aren’t very supportive anymore and encourage the unhealthy foods. It’s also hard not having a target to aim for.
I lost 2 and a half stone and I’ve managed to keep it off for the past year. I workout 4/5 times a week and calorie count. I had occasional times when I don’t track and just eat what I want (if I’m busy with work or when I was moving house) and my body tends to know when to stop more than it did before. Christmas I plan on eating what I want for Xmas day and Boxing Day and then going back to normal (with the odd slice of Christmas cake here and there). It’s not going to be easy though- calorific and delicious food is everywhere!

When I was at goal 1st and 2nd time around I found it easy for a while and in a way that made me too complacent. I'd lost the weight with WW and couldn't face returning to counting points once i lapsed from that. And once was under more stress it was too easy to go back to bad old habit like large packets of crisps and too many takeaways.
Also second time around I was fitted with Mirena due to premenopausal issues and my appetite changed. Now I'm postmenopausal. I'm definitely focusing on health. I had problems with my knees and foot pain after standing for a long time for some years and both of those issues have improved considerably. Also my blood pressure improved - it had started creeping up and is back into normal range again now.

I have maintained for 3 whole months !!!
Like pickleme I have a short list of "do not touch" items - if I start eating, them, I will not stop. These definitely include bread and crisps.
Then I have a list of "special occasion items" which includes alcohol.
To those who have successfully maintained - how much does your weight vary? how many pounds do you allow to creep on before you take action to reduce?
I currently weigh 2 or 3 times a week and can easily vary by a couple of pounds for no recognisable reason.
I can predict that over Christmas (we are having 3 busy weekends with quieter Monday to Fridays) I could easily put on 7lbs.

Slimming world allow you a 7lb window- three above, three below. I aim to quietly get to the bottom of my window, which gives me 7lb to play with for holidays and Christmas/birthdays.

3lb variation is normal for me, I'd say. If you are subject to big hormonal cycles that can be up to 7lb. I'm post menopause so a bit more stable, the 3lbs is basically bowel related.

Weight watcher suggests a window of 4lbs either side of your target weight.
I have lost over 3 stone and have been maintaining successfully over the last 3 months. Most my weight has varied is 2lbs. I do need to lose another half stone but I am happy taking a bit of a break to maintain for now, then will try and lose the final bit in the new year.
I have been really worried about maintaining my weight but reassured that I have managed ok without too much effort. I mostly stick to what I ate to lose the weight, but with the odd indulgence, meal out etc. Seems to even itself out. I lost my weight with weight watchers and was never really hungry so this suits me. I do feel like I will have to be aware of this for the rest of my life though. I got to goal many years ago and ended up piling it all back on because I went back to my old way of eating. This time my mindset has changed so I am hopeful I will keep the weight off

Hello everyone, you sound like me!

I've lost 3 stones since May and finally feel like me again, after being overweight for the last 10 years or so. It was actually fairly easy in the end because at last my mind was in the right place and nothing was going to stop me.

But now it's SOOOOOO hard again. I've lost it. Lost that resolve. Lost the place my head was in. Already it's creeping back....just a few pounds so far but I need to stop it.

Aaarghh.

Can I join please? I'm 62, normal weight and struggling. I can only manage if I eat no more than 400 calories during the day. I'm a veteran calorie counter, used to find losing weight easy but now... not so much. In fact it's hard and relentless. Worth it though.

Summer's easier than winter I find. I hate the cold with a passion.