Jump to content
×
Are you looking for the BariatricPal Store? Go now!

Heading into Maintenance



Recommended Posts

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!

Share this post


Link to post
Share on other sites

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

Share this post


Link to post
Share on other sites

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

Share this post


Link to post
Share on other sites

<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.

Share this post


Link to post
Share on other sites

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>

Share this post


Link to post
Share on other sites

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!

Share this post


Link to post
Share on other sites

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.

Share this post


Link to post
Share on other sites

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.

Share this post


Link to post
Share on other sites

<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.

Share this post


Link to post
Share on other sites

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.

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

  • Trending Products

  • Trending Topics

  • Recent Status Updates

    • Doughgurl

      2 days until I fly out to San Diego to have my Bypass Surg. in Tiajuana Mexico. Not gonna lie, the nerves are starting to surface. I don't fear the surgery itself, or the fact that I'm traveling alone, but its the aftermath that I'm stressing about the most, after this 8 week wait. I'm excited to finally be here, but I am really dreading the post surgical chapter. I know its going to be tough, real tough and I think I'm just in my head to much now that the day i here. Wish me luck, Hopefully I'm one of the lucky ones, and everything goes smoothly. Cant wait to give an exciting update,. If there is anyone else have a June bypass or even a recent one, Id love to have someone to compare war stories with. Also, anyone near San Antonio Tx? See ya soon with the future me. 💜
      · 1 reply
      1. Phil Penn

        Good Luck this procedure is well worth it I am down to 249.6 lb please continue with the process..

    • LeighaTR

      I am new here today... and only two weeks out from my sleeve surgery on the 23rd. I am amazed I have kept my calories down to 467 today so far... that leaves me almost 750 left for dinner and maybe a snack. This is going to be tough for two weeks... but I have to believe I can do it!
      · 0 replies
      1. This update has no replies.
    • Doughgurl

      Hey everyone. I'm new here so I thought I should introduce myself. I am 53y/o and am scheduled for Gastric Bypass on June 25th, 2025. I'm located in San Antonio, Texas. I will be having my surgery in Tiajuana Mexico. I've wanted this for years, but I always had insurance where bariatric procedures were excluded. Finally I am able to afford to pay out of pocket.  I can't wait to get started, and I hope I'm prepared for the initial period of "hell". I know what I have signed up for, but I'm sure the good to come will out way the temporary period of discomfort and feelings of regret. I'd love to find people to talk to who have been through the same procedure or experience before. So I look forward to meeting you all. Hope you have a great week!
      · 2 replies
      1. Selina333

        I'm so happy for you! You are about to change your life. I was so glad to get the sleeve done in Dec. I didn't have feelings of regret overall. And I'm down almost 60 lbs. I do feel a little sad at restaurants. I can barely eat half a kid's meal. I get adults meals often because kid ones don't have the same offerings at times. Then I feel obligated to eat on that until it's gone and that can be days. So the restaurant thing isn't great for me. All the rest is fine by me! I love feeling full with very little. I do wish I could drink when eating. And will sip at the end. Just a strong habit to stop. But I'm working on it! You will do fine! Just keep focused on your desire to be different. Not better or worse. But different. I am happy both ways but my low back doesn't like me that heavy. So I listened (also my feet!). LOL! Update us on your journey! I'm not far from you. I'm in Houston. Good luck and I hope it all goes smoothly! Would love to see pics of the town you go to for this. I've never been there. Neat you will be traveling for this! Enjoy the journey. Take it one day at a time. Sometimes a few hours at a time. Follow all recommendations as best you can. 💗

      2. Doughgurl

        Thank you so much for your well wishes. I am hoping that everything goes easy for me as well. We don't eat out much as it is, so it wont be too bad in that department. Thankfully. Also, I hear you regarding your back and feet!! I'd like to add knees to the list. Killing me as we speak! I'm only 5' so the weight has to go. Too short to carry all this weight. Menopause really did a doosey on me. (😶lol) My daughter also lives in Houston. with her Husband and my 5 grand-littles. I grew up in Beaumont, so I know Houston well, I will be sure to keep in touch and update you on my journey. I may need some advice in the future, or just motivation. Thank You so much for reaching out, I was hoping to connect with someone in the community. I really appreciate it. 💜

    • Alisa_S

      On day 4 of the 2 week liquid pre-op diet. Surgery scheduled for June 11th.
      Soooo I am coming to a realization
      of something and I'm not sure what to do about it. For years the only thing I've enjoyed is eating. We rarely do anything or go anywhere and if we do it always includes food. Family comes over? Big family dinner! Go camping? Food! Take a short ride or trip? Food! Holiday? Food! Go out of town for a Dr appointment? Food! When we go to a new town we don't look for any attractions, we look for restaurants we haven't been to. Heck, I look forward to getting off work because that means it's almost supper time. Now that I'm drinking these pre-op shakes for breakfast, lunch, and supper I have nothing to look forward to.  And once I have surgery on June 11th it'll be more of the same shakes. Even after pureed stage, soft food stage, and finally regular food stage, it's going to be a drastic change for the rest of my life. I'm giving up the one thing that really brings me joy. Eating. How do you cope with that? What do you do to fill that void? Wow. Now I'm sad.
      · 1 reply
      1. LeighaTR

        I hope your surgery on Wednesday goes well. You will be able to do all sorts of new things as you find your new normal after surgery. I don't know this from experience yet, but I am seeing a lot of positive things from people who have had it done. Best of luck!

    • Alisa_S

      On day 4 of the 2 week liquid pre-op diet. Surgery scheduled for June 11th.
      Soooo I am coming to a realization
      of something and I'm not sure what to do about it. For years the only thing I've enjoyed is eating. We rarely do anything or go anywhere and if we do it always includes food. Family comes over? Big family dinner! Go camping? Food! Take a short ride or trip? Food! Holiday? Food! Go out of town for a Dr appointment? Food! When we go to a new town we don't look for any attractions, we look for restaurants we haven't been to. Heck, I look forward to getting off work because that means it's almost supper time. Now that I'm drinking these pre-op shakes for breakfast, lunch, and supper I have nothing to look forward to.  And once I have surgery on June 11th it'll be more of the same shakes. Even after pureed stage, soft food stage, and finally regular food stage, it's going to be a drastic change for the rest of my life. I'm giving up the one thing that really brings me joy. Eating. How do you cope with that? What do you do to fill that void? Wow. Now I'm sad.
      · 1 reply
      1. summerseeker

        Life as a big person had limited my life to what I knew I could manage to do each day. That was eat. I hadn't anything else to look forward to. So my eating choices were the best I could dream up. I planned the cooking in managable lots in my head and filled my day with and around it.

        Now I have a whole new big, bigger, biggest, best days ever. I am out there with those skinny people doing stuff i could never have dreamt of. Food is now an after thought. It doesn't consume my day. I still enjoy the good home cooked food but I eat smaller portions. I leave food on my plate when I am full. I can no longer hear my mother's voice saying eat it all up, ther are starving children in Africa who would want that!

        I still cook for family feasts, I love cooking. I still do holidays but I have changed from the All inclusive drinking and eating everything everyday kind to Self catering accommodation. This gives me the choice of cooking or eating out as I choose. I rarely drink anymore as I usually travel alone now and I feel I need to keep aware of my surroundings.

        I don't know at what point my life expanded, was it when I lost 100 pounds? Was it when I left my walking stick at home ? Was it when I said yes to an outing instead of finding an excuse to stay home ? i look back at my last five years and wonder how loosing weight has made such a difference. Be ready to amaze yourself.

        BTW, the liquid diet sucks, one more day and you are over the worst. You can do it.

  • Recent Topics

  • Hot Products

  • Sign Up For
    Our Newsletter

    Follow us for the latest news
    and special product offers!
  • Together, we have lost...
      lbs

    PatchAid Vitamin Patches

    ×