Studies have shown that 97% of dieters regain everything they have lost within three years

[Scottishflower65]

From today’s Guardian

Interested to know other people’s experience. Personally, I lost 30 kg in 2018 (keto) and maintained for 2 years. At that point, I was size 8-10 but not much toned. Then started following a regime of weight lifting to build muscle which has raised me by 7kg and changed my shape. Right now a couple of kg above where I want to be but addressing that via some minor adjustments.

Currently doing the Zoe programme to understand more about digestive health. As part of that programme, you wear a glucose monitor for 14 days and do various challenges to see the effects of carbs, protein and fats on your glucose levels. It’s fascinating how processed carbs cause big spikes and dips whereas protein and fat combinations keep everything relatively steady. Also how exercise after carbs smoothes out the spikes and dips.

@xJoy yes, funnily enough I was my biggest with teenagers in the house! If it’s there in front of you, too hard to resist. Now they have all gone, so have the temptations! I’m doing the Zoe programme (which is probably the same people as the channel you mention) so they provided the glucose monitor. It’s been really interesting to see the effects of carbs or food combinations - eg a salad first can smooth out the spikes in blood sugar so maybe a salad then crisps would work. Garlic mayo sounds a good fat to me. If you bake, almond flour works in cakes. Pizza can be done on a cauliflower crust. So no need to cut out the things you love, just modify a little?
You could also buy something like a Libre 2 glucose monitor as a one off to do experiments for 14 days. You use it with a phone app.
Glucose monitor

I think they key is - do things because they make you feel good, because you love your body. Exercise because you feel strong, or amazing, not as punishment. Eat nutritious foods because you feel better when you do, because your skin glows, because you feel more energised. And that there are no 'bad' foods.

The most lifechanging line for me was in an eating intuitively book which said 'Every single diet you have always done, I bet you have said 'I will start Monday.'
Why Monday? Because you want to eat foods you are going to try and deny yourself from Monday. Are you seriously never going to eat a packet of crisps again?'

@YetAnotherUser how do you maintain?

@FrozenGhost @xJoy
Yes that is better than no diets but I’m trying to understand why the on / off cycles happen.

I weigh myself every week, and if I notice things creeping up I reign in the calories a bit.

This will be extremely unpopular, but basically I started eating less and moving about more. My portion sizes were too big, had too many carbs in, and I didn't get enough exercise so I started cycling to work, and reduced my portion sizes and excahanged much of the carbs for fruit and veg.

I still have a weakness for cake, but if I'm eating something full of empty calories I make a note to cut back something else in the course of the day to even it out.

@Butteryflakycrust83 yes, agree, that’s the only sustainable way. I love pushing up my weights and feeling stronger for example, I like the way my arms look with muscle. I’m not doing it for anyone but me and how it all makes me feel.
My watch is telling me time to move 🤣 but I want to anyway. Gym here I come!

I read some research that found that the way to keep it off is to lose slowly, 1lb every week or two, and when you get to 10% of body weight lost, maintain for 6 months before starting again. To make sure you adjust the set point.

I guess the issue is that most of us have an event or occasion that we want to lose weight for, lose weight at a much faster rate and then once the event is over, go back to normal.

The reasoning and quick fix methods of losing 2 or 3lbs a week is an issue.

OH was about the same weight for years then he became ill and piled weight on. He's now doing SW and one of the things they try and emphasise is it's not about dieting but changing your diet for your lifestyle long term. He's lost a lot of the weight but is struggling a bit now. I've also lost some weight as he's the cook so I eat what he eats, basically a healthy diet.

I lost 40lb quickly, doing low carb/low fat, I have been at my target weight for 3.5 years now

C4 did something like this a few years ago. They concluded that unless you had a really fundamental lifestyle change -
like you became a person who exercised 4 times a week then you put it back on. Most people don’t hence they do. It’s hard, but I think the only way not to be a stat is to accept it vigilance for the rest of your life 😶

That's interesting @Dinersaur
I was 70.5 kilos at the end of last year, and now I'm 66.5 kilos, so I should aim to just maintain for 6 months when I get to 63.5 ? That is interesting, thanks. It'd be a bit of a rest too!! I'm eating v v healthily right now but also doing 800 cals twice a week. So I will rest that for a while when I've lost 10%

Is there a name for this theory?

I lost 5st and it was back on in 2yrs - and more.

Those of you who have gained and lost a stone, and kept it off, aren't really in the same situation as those who have gained, lost, gained 5 or 6 stone.

I've battled with my weight my whole life, with a mum who was both determined not to let me get fat and emotionally unavailable.

I've never not been on a diet.

I'm recently been at my lowest weight for 22 years, having lost 5 1/2 stone. After a year, since Christmas, I've put one back on and am battling daily to reverse it.

It's just nothing like losing a stone. It took a year of focus and dedication to lose the weight, and two weeks of inattention to put half a stone back on. It feels impossible to get things back under control.

So can you not do the 'move more eat less, never let it get out of hand' thing?

It's so much more complicated and demanding than that.

@GinBlossom94 yes, I lost mine fast too, maybe 25kg in 5-6 months, the last 5kg took another couple of months but @Luredbyapomegranate I also had to change from basically a couch potato to gym 5 times a week and a lot of natural exercise such as gardening, walking, etc. I didn’t love it to start but do now.

If you google changing set point you'll find a few articles on it.

I don't particularly exercise, dance around my kitchen and hit 10k steps, but haven't been in a gym in over 25 years, I certainly don't run, I've maintained purely by watching what I eat

Some articles say to rest the diet (and maintain) after 5% body weight loss.

Has anyone here tried the Facebook group Momentum NRG Weight Management with Dan Renton? I have considered it but would be interested to hear what others think.

Unfortunately this has been true for me. Have lost 1 - 2 stone several times and then put the weight back on. The only positive is that I know I can lose it. It’s so disheartening to end up back at square 1.

@GinBlossom94 I think there are many ways to maintain. I want to get the health benefits from gym - nothing to do with weight loss for me. I couldn’t be arsed on watching what I eat. I eat according to hunger only and don’t restrict or watch calories at all - just don’t want processed carbs, sugar etc anymore so can eat what I want. Stronger bones as measured by bone scans, much lower blood pressure, athletic scores on cardio measures, blood pressure of a 30 year old all benefits of weight lifting. This from a woman who used to struggle up a flight of stairs.

Here was my day blood glucose eating fat and carb muffins from Zoe v a normal day. I dip under ‘normal’ blood glucose as eat two main meals, lunch and dinner so 6-7 normal eating window. With occasional snack if I fancy it. So my blood glucose is low overnight as would be expected. To be clear, I eat what I want, no calorie counting whatsoever. Only hungry after gym. Sort that via a protein shake.

After muffins.
share.icloud.com/photos/0f2Ox8CcIikoNLJ7C2wgIhVOA

Normal day
share.icloud.com/photos/0fbHm7TlvmlTMY7-ChlwNr29g

I finally lost 6 stone on ww.
I hit 40 and have gained 4 stone back. I'm still exercising regularly and calorie counting but frustratingly not much reward

Currently enjoying large G&T, that doesn’t shift blood glucose or weight whatsoever and never has done