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Weight Maintenance and Sanity!!
I do not need to loose any weight. I am about 120 pounds (a bit less, but close to that most of the time) and 5'5". I run 3-6 miles 4-5 days per week.
I am concerned about maintaining my weight. I am not a perfect eater, but I do pretty well. I don't eat a lot of junk, but I do tend to get snacky in the evenings sometimes.
I have been on this eating and exercise plan since November and have actually lost a little weight. I am just worried that my snacking will catch up with me (even though it hasn't yet).
Do you think I can continue to maintain my weight if I have been for this long (on my current plan)?
I am just afraid of gaining...
Wed. May 3, 3:25pm
I do exactly the same. I have the same worry... I am trying to basically figure out a life-long plan for maintaining my weight (115) without have to think about food an exercise ALL the time.
It sounds to me like you will not gain weight on your "plan". Your body is used to doing the amount of exercise you have been doing and also to what you eat. Just keep an eye on both and I don't think it will be a problem!
Now, if only I could take my own advice...
Wednesday, May 03, 2006, 4:34 PM
Is there anyone out there who has been maintaining for a while? Because I have really been thinking abou this, and just as the last poster said, I wonder if I will ever get to a point where I can maintain my weight without thinking about food and exercise ALL the time, and without logging every bite.
I have just reached my goal weight, and I am so afraid of gaining. I had ice cream last night (which is not typical for me), and I regretted it so much. I felt so fat, and I was sure I had gained back all 25 lbs with that one splurge. I knew that was impossible, but I still felt horrible.
Anyway, I'd be interested to hear suggestions from others who have been maintaining for a while....
Wednesday, May 03, 2006, 7:16 PM
4:34 poster again...
I am actually seeing a therapist about this. I am trying to develop a working relationship with food, because I have been overweight my whole life and I have never even known what it is like to eat and exercise to maintain a healthy weight.
I have been maintaning for a few months, and here is what I have learned:
- slowly add back some calories, maybe only 100 a day and see what happens. I was dieting at around 1400 a day and have now gradually moved up to 1800-2000 calories a day.
- I still exercise the same amount though, about 1.5 hours, 6 days a week (more if I eat more). I'd like to be able to cut back a bit there, but I am scared of gaining. I also exercise extra if I eat more.
- Try experiments, like eating the foods you really love in moderation (this is nearly impossible for me, but I am trying). Make sure you aren't still in a dieting mindset, but rather a healthy eating for life mindset.
Wednesday, May 03, 2006, 8:00 PM
Don't forget weight training!
Ladies - the best way to increase your metabolism is to increase your muscle mass. Never mind how important it is for bone density as we get older.
In my experience - it takes a good year or two for your body to "reset" to maintenance weight. I took a break from dieting and this is what my body did, and it's what I hear from other people. It's good to be aware of what you eat and the fact is, some people will have to be forever mindful of what they eat. I have a friend who is very petite and lost weight on WW - she is only 115 but if she is not VIGILANT she will gain (she's also in her late 40's FWIW).
The add some calories back in suggestion is a good idea. I think that's how the Curves diet works it.
Maybe making little rules for yourself like only 1 "treat" meal per week and 1 or 2 desserts per week - and only on exercise days? Something easy to follow that will help maintain balance?
Also, some people like to keep a 2-5 pound "window" for their weight. If you get up to the 5 pounds more, it's time to watch it for a little while. But again, then you're dieting again, which is not good for our emotional health long term.
Wednesday, May 03, 2006, 9:32 PM
i have the same fears about gaining back weigh-it's hard, and scary after so much hard work!
the only thing that works for me is to hop on the scale once or twice a week-if i see the scale move too much, it's time to up the exercise, lower the snacking for a couple of days. (granted anyone's weight fluctuates a couple of lbs daily but what i'm looking for is something that is above normal for my body).
good luck w/ your maintenance!
Wednesday, May 03, 2006, 11:11 PM
I have maintained a 20 pound loss for 2 years. I am not overly vigilant, but I do keep a 'mental balance sheet' where I keep track of what I've eaten and how many times I've eaten out and then if I need to do some cutting back or order better items I do. Although I don't watch every bite like I used to, I am still extremely mindful about what I eat and how I prepare it. Only now I'm not really in the 'diet mode', but the 'is this healthy?' mode.
Several months ago I began having severe back issues which were seriously curtailing my activity, so I started keeping a close eye on what I was eating and began logging it here. I was keeping such a close eye that I actually lost a few pounds which made me realize that maybe I had gotten a bit complacent. I am so encouraged by this that I think I might want to lose 10 more or so. I'm happy with my weight and so is my Dr, but she's also ok if I want to drop a bit more and losing has been pretty easy now that I'm not so focused on it.
However logging has made me realize I eat out too more than I think and so I started packing lunches or inviting friends over instead of going out. That one change has really made a difference. I think that no matter what stage you are at you can gain good insight by logging your food even if your goal is not to lose weight.
Thursday, May 04, 2006, 11:08 AM
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