How do I Maintain

[BeatBuddy]

Over the course of the last year I've lost over 40kg. That's put me at 24BMI. Although I'm pleased to now be in the healthy weight range, this is just part of a very regular cycle. I've lost similar amounts of weight many times before - most recently in 2014 and then in 2019. My pattern has been that over approx 5 years I put it all back on again. Then something will trigger me to start all over again. I want to break the cycle.

It feels like I can be incredibly strict with myself when I have the motivation of losing weight, but I've never learnt to eat in moderation. Does anyone have any suggestions to help?

Have you used a TDEE calculator? Then you can use it to see how much energy you need to maintain or lose weight.

It depends on your exercise level but bear in mind that just walking around for a couple miles a day won't really counteract many calories. So always underestimate how much you've burned.

You must be doing something right to have lost the weight. So carry on doing that but you can maybe eat a bit more. If you like big portions think about volume eating.

Things like air fried or roasted veggies, big salads with chicken breast, tuna, baked white fish with peas, sweet potatoes, mushrooms, brown rice, quinoa, bulgar, lentils etc. use lots of herbs and seasoning but minimal oil.

Snack on fruit and low fat no sugar yoghurt. And always allow yourself some treats. That will stop any binge urges hopefully.

How did you lose the 40kg?

By eating a very little. One meal a day of something like fish and salad or chicken and veg. Hardly any refined carbs. I know it's probably the wrong way to go about things - but my problem is that I've never managed to just eat in moderation. Once I start eating it's like there's something in my head telling me to keep eating more.

So you lost weight by being in a calorie deficit. To maintain, you eat slightly more so what you eat is the same amount as what you burn. I would use a food logging app such as MyFitnessPal as it will help you ensure you don’t go back to over eating.