Heading into Maintenance

[Healthier2day1227 326]

I just hit goal this week and I'm wondering if any one has advice for maintenance. For example, how did you find out how many calories to eat to maintain? My Dr said 1200 but Ive been eating between 1000-1200 the last five months and losing at that number. I am afraid to go high and gain, though. Also how much should I exercise? I'm currently going 5-7 times a week. Any tips would be greatly appreciated I am so afraid of gaining!

[SherB 220]

No tips since I have not had my surgery BUT you go girl! Great job and congratulations on hitting your goal!

[lsereno 2,525]

You'll get more answers if you post in the Vet's Forum, because vets usually check that forum and might miss your post in another forum if it gets buried by new posts.

I kept the same exercise schedule at first and slowly added healthy fats, more carbs, and a few treats such as sweets, snack crackers or alcoholic drinks. I went into maintenance in March 2012 and did well all year till around Christmas time when I got a little too happy with the extras. I cut back and was back at goal quickly. I originally had a 5 lb. bounce range, but after the Christmas incident, I reset my bounce to 2 lbs. My weight doesn't vary much unless I'm truly gaining or losing so that work well for me.

Also, I continue to weigh myself daily so I know when to cut back or when I need to add some (only slipped under goal weight a few times in almost three years).

I don't exactly track calories, but I'm sure I eat more than 1200. I lose weight on 1200 per day.

Lynda

[Healthier2day1227 326]

<p>You'll get more answers if you post in the Vet's Forum, because vets usually check that forum and might miss your post in another forum if it gets buried by new posts. </p> <p> </p> <p>I kept the same exercise schedule at first and slowly added healthy fats, more carbs, and a few treats such as sweets, snack crackers or alcoholic drinks. I went into maintenance in March 2012 and did well all year till around Christmas time when I got a little too happy with the extras. I cut back and was back at goal quickly. I originally had a 5 lb. bounce range, but after the Christmas incident, I reset my bounce to 2 lbs. My weight doesn't vary much unless I'm truly gaining or losing so that work well for me. </p> <p> </p> <p>Also, I continue to weigh myself daily so I know when to cut back or when I need to add some (only slipped under goal weight a few times in almost three years). </p> <p> </p> <p>I don't exactly track calories, but I'm sure I eat more than 1200. I lose weight on 1200 per day. </p> <p> </p> <p>Lynda</p>

Thank you Lynda, that's very helpful. I think I will post in veterans forum.

[CowgirlJane 14,261]

I don't track so don't know but stay active and exercise, add in maybe 100-200 a day and monitor your weight. I operate in a bounce range but my weight is pretty steady unless I eat salty food.< /p>

[StratusPhr 127]

I am four years out, maintaining for 3.5. I didn't lose ONE pound due to formal exercise. I don't advocate that or discourage exercise, but I know me, and I know how quickly I become bored. Exercise 5 days a week FOREVER??!!! When pigs fly!! This was something I signed onto for life, no end date. I had to have a plan. I knew I'd have to do something, and I did, I made changes in my lifestyle that work for me, I manage and keep track of all the numbers, some say I am a type A personality. LOL Whatever, old age, a twisted ankle nor boredom will keep me from doing what I do! LOL Maximum calories for me is 1250, most days I get 1050 - 1175 and I am good. I seldom go over 1250, if I hit 1300 - 1350 for a couple of days, I'll see the scale inch up a little and I cut my calories by 100 - 200 for a couple of days, and it's gone again. It has not been difficult for me, maintenence has been pretty easy, but I cannot become complacent, I know how easily I can gain eight or ten pounds. I weigh daily, I log my food on MFP, I weigh and/or measure my food when we're home. All these numbers, I call this my dashboard, the number let me know what's going on 'under the hood'. Right away I know if I need to 'change' something or tweak what I'm doing. You'll figure out what works for you. We all have a similar goal, there are several different paths, find yours! Good luck and congratulations!

[livvsmum 2,370]

Congratulations on reaching your goal! I have 4 more pounds to go and it feels like forever. I've been working with a nutritionist during this journey and my plan for maintaining is to start to add in some "safe carbs" like fruits, etc. back into my diet in small amounts and experiment with that.

As for exercise, I - like you - work out about 5-6 days/week. I run and cross train a lot. Once I reach goal I plan on replacing some of that cardio with some weight training. I was kind of hesitant to do that before because muscle weighs more than fat and I didn't want to hinder my loss .....I know, it seems kind of silly...but that is how I think lol. Anyway, now that I'm just about at goal, that is something I feel good about doing.

[playlikeworldchamps 595]

I am at the same stage. I add 50-100 cals a day for a couple weeks and see if weight stabilizes. If I lose I add 50 or 100 more for a couple more weeks. It is important to give it enough time to see if a true gain or loss shows up. I have not changed my exercise regimens because that is for health and conditioning for me not weight maintenance.

The calories I add have been in the form of allowing some fresh fruit, a banana befor spin class for example. I have also allowed myself some turkey hill light ice cream not the sugar free though cause it causes "issues". I still don't feel well if I eat high sugar/fat combo (sort of dumping syndrome) so that limits me and keeps me in check. I look at a piece of cake and think do I want to feel yucky after eating that?

I also add healthy Beans in chili etc. this adds carbs to my diet but they are good ones.

I even have had 2 or 3 slices of wheat bread a week. It is nice to have a little bread again.

I also created a "trail mix" with almonds and dark chocolate m&ms in it. Yummy, and a treat. I measure to make sure I don't gorge! It is very filling though.

What I don't do is have a lot of carbs or fruit in the morning. It usually triggers carb monster so I save carbs to the end of the day.

So far I am still losing at 1400 cals a day. If I still am in a couple weeks I will go up to 1450-1500. I am tall at 5-10 so that helps.

[Healthier2day1227 326]

<p>I am four years out, maintaining for 3.5. I didn't lose ONE pound due to formal exercise. I don't advocate that or discourage exercise, but I know me, and I know how quickly I become bored. Exercise 5 days a week FOREVER??!!! When pigs fly!! This was something I signed onto for life, no end date. I had to have a plan. I knew I'd have to do something, and I did, I made changes in my lifestyle that work for me, I manage and keep track of all the numbers, some say I am a type A personality. LOL Whatever, old age, a twisted ankle nor boredom will keep me from doing what I do! LOL Maximum calories for me is 1250, most days I get 1050 - 1175 and I am good. I seldom go over 1250, if I hit 1300 - 1350 for a couple of days, I'll see the scale inch up a little and I cut my calories by 100 - 200 for a couple of days, and it's gone again. It has not been difficult for me, maintenence has been pretty easy, but I cannot become complacent, I know how easily I can gain eight or ten pounds. I weigh daily, I log my food on MFP, I weigh and/or measure my food when we're home. All these numbers, I call this my dashboard, the number let me know what's going on 'under the hood'. Right away I know if I need to 'change' something or tweak what I'm doing. You'll figure out what works for you. We all have a similar goal, there are several different paths, find yours! Good luck and congratulations!</p>

Wow congrats on maintaining for so long! I also plan to continue to track, I feel in the dark if I don't. Thanks for the insight.

[Healthier2day1227 326]

I am at the same stage. I add 50-100 cals a day for a couple weeks and see if weight stabilizes. If I lose I add 50 or 100 more for a couple more weeks. It is important to give it enough time to see if a true gain or loss shows up. I have not changed my exercise regimens because that is for health and conditioning for me not weight maintenance. <br><br> The calories I add have been in the form of allowing some fresh fruit, a banana befor spin class for example. I have also allowed myself some turkey hill light ice cream not the sugar free though cause it causes "issues". I still don't feel well if I eat high sugar/fat combo (sort of dumping syndrome) so that limits me and keeps me in check. I look at a piece of cake and think do I want to feel yucky after eating that?<br><br> I also add healthy Beans in chili etc. this adds carbs to my diet but they are good ones. <br><br> I even have had 2 or 3 slices of wheat bread a week. It is nice to have a little bread again.<br><br> I also created a "trail mix" with almonds and dark chocolate m&ms in it. Yummy, and a treat. I measure to make sure I don't gorge! It is very filling though. <br><br> What I don't do is have a lot of carbs or fruit in the morning. It usually triggers carb monster so I save carbs to the end of the day. <br><br> So far I am still losing at 1400 cals a day. If I still am in a couple weeks I will go up to 1450-1500. I am tall at 5-10 so that helps.

Good for you! Sounds like a good amount I hope the same rings true for me.