Question about (very) small regain

[maintenanceman 280]

So, I'm on month 7 of maintenance. After being rock solid stable for 6.5 months, I recently regained 1-2 pounds (beyond normal fluctuation), probably due to too much snacking. I'm still well within range of a healthy BMI, but I worry about regain creep.

I'm curious what veterans think is the best approach. Should I try to lose those couple of pounds or think of it as a warning sign to be more careful? At what point do you set a limit for when you need to lose weight again?

Edited July 1, 2023 by losinglosinglosing

[ms.sss 14,679]

1 hour ago, losinglosinglosing said:

At what point do you set a limit for when you need to lose weight again?

I had a "happy range" which i tried to stay within. if i went below or under this range for an extended period of time, i would take measures to get back into range. Now how long i determined was an "extended period of time" would depend on my circumstances. Am i on vacation? is it the holidays? Am i sick? Have i been getting enough sleep? , etc...

But usually it was a week or two of being outside my happy range would i start actually doing anything.

I will also add that i increased my happy range by 5 lbs about 2 years ago because i decided the effort to stay within that range was more trouble than its worth (i used to strive to stay within 115-120 lbs, but nowadays i try to stay within 115-125, which i have been able to do perfectly with zero extra effort...and its soooo much more pleasant this way)

p.s. i'm 4.5+ years out.

[Arabesque 6,481]

I get it. I too had about a 3lb gain after being stable for a year or so. Yes a small gain but just like you it was concerning to me. My fluctuation had been 48.5-49.5kg but suddenly I was 51kg. I liked being under 50kg & I too worried it was the beginning of the end.

I am a believer in your body settling into it’s correct set point & what it needs to function effectively which may be at a higher weight. Building muscle will result in some gain. Becoming more complacent & less vigilant in your choices, making adjustments to your way of eating to better suit your lifestyle, medication changes, or your original way of eating was too limiting all can contribute to weight gain.

For me, I discovered a contributing factor was my HRT was no longer working (absorption issue after my gall removal. I also had increased my Protein intake due to the same absorption problem. Changed to a patch, made a slight adjustment to the protein sources I’d added (legumes be gone - well reduced) & slowly I lost not all but most of that gain. I now fluctuate between 49.5-49.9kg & have been stable for about 6 months. Funny thing is I do eat more than I did at the lower weight (about 1300 then & about 1500 now) which, according to those BMR calculators, is about right for me.

If you want to nip the regain in the bud, maybe start with tracking your food intake for a couple of weeks to see what may be contributing. 100 extra calories can result in a 10lb weight gain over a year. You mentioned you’ve been snacking more & that may be contributing. May be drop one or two of those Snacks, reduce your snack portions or look for a lower calorie alternative.

But only change those things that are sustainable & don’t affect how you want to enjoy your life. You have to decide if the changes you may need to make to your eating are worth weighing a little less or whether being a couple of pounds heavier is an acceptable increase. And what an acceptable fluctuation may be for you.

Unfortunately, I think we will always have to be vigilant. We have too much history with eating & weight gain not to be.

All the best.

[maintenanceman 280]

2 hours ago, Arabesque said:

If you want to nip the regain in the bud, maybe start with tracking your food intake for a couple of weeks to see what may be contributing.

I know what the problem is. With my restriction, I still have trouble eating full meals of "real" food. So, I have lapsed into grazing throughout the day, eating "pieces" of food that are quick and easy to digest.

I lived on fast food pre-op, and this feels like slipping back into a "grab and go" fast food sort of pattern (without the fast food).

What I eat is generally healthy (too many sliders, though), but because I'm grazing, Portion Control is more difficult. I need to get back to eating full meals and taking time to allow my baby stomach to process.

Edited July 2, 2023 by losinglosinglosing

[Stella S 612]

WLS in 2015 - I have a 5 lbs window and if above for very long I address by reducing the Snacks and carbs I check Water and Protein. It is lifelong for me. I have regained up to 5 lbs from my window but back to post op life - about 6 months out diet. There is no easy way for me but I live a full life. I have been at my current weight since 2019 Best.

[Arabesque 6,481]

Just noticed I said I gained 3 lbs it was about 3-5lbs (depending on the maths with my fluctuation 😉).

I sometimes can’t eat a full meal either which is why I also snack a few times a day - to get those calories in. I’m pretty controlling as to what, how much & when I eat my Snacks & each has a purpose: adding extra Protein & nutrients. My favourite snack at the moment is home made labneh on multigrain crackers with Tomato, fresh basil & a sprinkle of zaatar - yum. I call them my midday snack but I eat them at 1pm with a large mug of green tea (it’s the only time I can eat & drink at the same time 🤷🏻‍♀️). I also have things like nuts, fruit, Protein Bar, Jerky, string cheese, occasionally roasted fava Beans or chickpeas (easy if travelling).

Slider foods are the devil’s work. Far too moreish & easy to eat too much. Rice crackers were my weakness. I still keep them in my house (with hummus) but for friends or family which is only when I’ll have some now. I have thrown out a couple of pots on unopened or barely touched expired hummus though. Sometimes being stubborn & pig heatedly determined can have its benefits. 😁

[Tomo 1,137]

So, I'm on month 7 of maintenance. After being rock solid stable for 6.5 months, I recently regained 1-2 pounds (beyond normal fluctuation), probably due to too much snacking. I'm still well within range of a healthy BMI, but I worry about regain creep.

I'm curious what veterans think is the best approach. Should I try to lose those couple of pounds or think of it as a warning sign to be more careful? At what point do you set a limit for when you need to lose weight again?

I usually have a +/-3 lb range unless I eat pickles lol. I love pickles but whenever I eat them, I always gain 5lbs temporarily. Not sure why because I do eat other salty foods but pickles really do the Water gain job on me.

I looked it up a week or so ago, and it said that the average typical and normal weight fluctuation in a adult is 4 to 6 lbs a day. Unfortunately for me, I have to be hyper vigilant because of my history, so if I hit 3 or 4 lbs over my normal stable weight, and if it doesn't drop in a day or two, I cut calories for a few days just in case.

[Spinoza 1,181]

I have just hit maintenance but my long term plan is to allow a 5lb gain without freaking out (because of Water weight and other factors) and then if I exceed that to go right back to basics - Protein first, veg and fruit second, carbs a very last third - until I'm back to my previous weight. I have no idea yet whether or not this will help me maintain but I just thought I should share. Best of luck to you x

[Olarance75 215]

Check it now if you’re grazing you have to pull back. You will look up and 3 pounds is 30 pounds and you will have to start over. I just restarted and lost and it was hardest thing to do. My advice is to go back to basics and incorporate intermittent fasting. It had been game changer for me. Train yourself to only eat when hungry and let’s be clear we aren’t not hungry just eating because we can.