How do you "maintain" your weight?

[zanana1]

It took me over a year, but I lost 50 lbs. Now I'm having trouble keeping my weight stable. I just don't know what to eat anymore! Any suggestions?

[Maine-ah]

1. I only smoke and drink diet soda.

:hide: :evilgrin:



just kiddin'

fresh food, and everything in moderation. Plus I chase a four year old and play roller derby.

oh, I do smoke, but I quit the diet soda. Working on the smoking part.

[elleng]

2. Eat slowly, continue w regimen that took 50 pounds off, walk.

No 'sodas' or fast food, small portions, few snacks except fresh fruits/veges.

Only ideas I've got.

Congrats, and good luck.

[zanana1]

4. Thank you both

After a year of dieting (and being hungry most of the time), it's just too easy to slip back into my old eating habits.

[seabeyond]

3. i dont diet. the word alone guarentees failure. BUT, when staying off the junk, and eating

moderately, i will go for an apple for the crunch and the time taken to eat. i eat slowly. so any food is gonna take a lot of time. also, in the afternoon i grab a power bar. right now i am into fruit smoothy wild berry. that takes me to dinner. a carnation breakfast will take you to dinner. celery with a little peanut butter. handful of nuts. afternoon i grab something with protein. i often dont eat lunch. a late morning breakfast of cheerios not a lot of snacking.

saltines. though empty calories and my calories generally have something in them.

a slimfast for the nutrients.

get the word diet and lack and deprived out of head

* i just posted this in another thread and copied pasted here. a lot of it is in the mind. for two decades i have maintained healthy weight because i no longer obsess. i dont obsess about looks, wieght, food i eat or food i want. food has become something my bodies needs to go on. not something to comfort me ect... i swear feeling guilt over something your have consumed adds 2000 calories.

[zanana1]

7. I wish I had your frame of mind.

I get depressed; I always have, and when that happens, nothing seems important to me. I'm working on living with the depression.

[elleng]

9. Depression is a real downer, I don't mean that as a joke.

Unlike some, when I'm depressed I eat less.
If possible, seek professional help w depression. I took meds for several years, and they worked. Some think 'talk therapy' the way to go, but wasn't an option for me.
Check out DU 'mental health support group.'
:fistbump:

[seabeyond]

10. you can try

a daily meditation/yoga/pilaties.

spend an hour going within self, using physical body and its energies to direct and guide you what to do.

i spent a couple years. read a couple good books. but really was getting onto the floor and listening to self what i needed

[some guy]

16. make sure you get enough B

there are several B vitamins - 6, 12 I'm not sure what else. But a B vitamin deficiency will aggravate any depression.

Also, I'll second the meditation recommendation. I like Yoga. Some days it's tough to get started, but I always feel so good when I'm done. :)

[zanana1]

43. I have Pernicious Anemia...

Which is what happens when the cilia in your intestinal tract no longer absorb Vitamin B12. I take copious amounts of B12 to make up for it, but it's not the same as the real thing and it does cause depression and fatigue. I'm working on knocking out the excuses. Thanks for the tip. I keep telling myself I'll try Yoga, but whenever someone tells me to concentrate on my breathing, I hyperventilate! (Yes, I'm a train wreck).

[kick-ass-bob]

29. One key is to get yourself trained into a new habit.

Eating out of boredom (or depression) is a killer. You probably eat 'not good stuff' at the same time each day. If you train yourself out of that habit and into another one (quick walk, read something - engage your mind and/or body) you will find you don't even need to eat then.

For example, my weak times are 10 AM, 3-4 PM, and 11 PM - when I am not really hungry. At 10, I usually take a 20 minute walk. At 3, I will either talk with someone @work or read if I'm home. And at 11... well, I should just go to bed, but I can't bring myself to do that, so I'm still trying to work on that one ;)

[meegbear]

5. Portion your food ...

I have a digital scale and weight what I eat and generally minimize starches and fatty food.

[graywarrior]

6. Stay with vegetables and whole grains

Make sure you have enough protein. Egg whites, some fish, Ezekiel bread is a good filler upper. Don't deprive yourself. Try different ethnic foods, like Thai. Have exotic fruits for a change. Walk at least an hour every day or every other day.

Oh, and drink water.

[charlie and algernon]

8. I stopped drinking a can of soda with every meal and I go walking/hiking a ton

I lost 10 pounds just from switching from soda to water at meals. I still drink soda, but not all the time.

Also, because I hike/walk almost every weekend, I can eat pretty much whatever I want and I don't gain any weight. Of course I'm not eating a double whopper every day either. Just normal portions with some sweets or snacks in the evening.

[RebelOne]

11. I don't eat meat, junk or fast food. n/t

[AlecBGreen]

12. I was blessed with a race-car metabolism

I have to work to put on weight. On a biological note, Im an evolutionary loser. My type were the first to die during a famine.

One tip is to do eat how the Taiwanese do: til you're 80% full. Get satisfied but not stuffed.

[kick-ass-bob]

30. I was too...

until I hit 35. :/

[BlueIris]

13. Cut out all extraneous sugar, (good for more than weight management)

cut back on dairy and get enough sleep. That's what I do, I mean.

[Avalux]

14. Some basic 'rules' I follow.

No soda, no refined products (white sugar, white flour), no red meat and rarely any chicken/fish, no high fructose corn syrup, eat freshly prepared foods. I also do not overstuff myself and practice portion control. No food at all at least a couple of hours before bed. Always eat breakfast.

Although these are my rules, I do break them occasionally; it would be impossible not too. The operative word here is occassionally - just don't make it part of your routine.

Exercise regularly too. I lost 30 lbs over a year ago and have managed to stay stable by following my 'rules'. Good luck! :hi:

[stuntcat]

54. all this is precisely what I was gonna write.

even the 30 pounds part! Only it was a few years ago for me.

When I was in my 20's it didn't matter what I ate or how much but then at thirty that changed. Since then I've had to follow those rules. It took me a couple of years to get back to the weight I wanted.

Then on the days where I want to eat everything I'd get depressed about it. But now I don't beat myself up over it, I just know it's going to happen every few weeks. I know my depression brings it on anyway so getting upset with myself when I mess up did not help me get out of it.

I drink a lot of juice/water every day too. I started out at 50/50 juice and water but now I've got where it's mostly water with a little juice, orange or grape or whatever. I've convinced myself that by filling up on juice I'll feel less hungry. And that's probably BS and just placebo, like a trick I play on myself.

[MrsBrady]

15. i've lost two dress sizes by not

eating late (nothing after 7 on a day to day basis) and drinking more water.
took several months, though...but it worked.

Also, if I'm hungry or think I'm hungry...I drink some water first, wait about 20 minutes.
Usually I forget that I was 'hungry'.

I also did a fast for three days last month....and did a colon cleanse (ahem) to get everything out of there...
that helped too.


I'm waiting for a foot injury to heal all the way, and then I'm going to start working out.
and by then the rescue dog who is still recovering from heart worm treatment should be ready to exercise too.

I'm starting slowly bit by bit. it's too hard to change everything all at once.

i've already quit "high fructose corn syrup" where possible, i switched to soda and seltzer waters.
stay away from fast food when possible, eat whole grains, started a garden...
If I do get stuck where I have to eat fast food, I don't order fries, get iced tea, no mayo or cheese, etc...try to be smart with it. no dressings, etc...

I eat vegetarian sometimes, even though I'm not one.

taking it bit by bit. doing a little at a time so it's not feeling like too much.

[zanana1]

44. Congratulations on those two dress sizes! nt

[grasswire]

17. remember that protein dense foods will satisfy

Nuts, particularly. And walnuts or almonds are great for you. Anti-oxidents.

For breakfast, I have a handful of walnuts and 6 oz lowfat milk.

Lunch is 1/2 sandwich on whole grain bread and a glass of V-8

Snack is cheese and fruit.

Supper is small portion of meat, large portion of vegetables or salad.

Snack is fruit, crackers and milk. Or maybe some greek unsweetened yogurt with a bit of granola sprinkled on top.

I only crave potato chips, but don't buy them.

[bif]

18. I bought a rowing machine a little over a year ago

I work out on it almost every day. I haven't lost any more weight (I initially lost around 50 lbs.) but I haven't gained any either.

[ohiosmith]

21. What brand bif? I've been considering one as I can no longer use my elliptical.

:hi:

[bif]

25. There's only one to buy

C2. Or more properly, Concept 2. They're a very cool company from Vermont. All the other ones absolutely suck. A friend bought an old model and the company happily sent him some software for it. Cool folks to deal with.

Also, see if there are any rowing classes in your area. Community Ed, etc. I'd try it out first to see if you like it. My wife and I too classes for a couple years and finally figured out that in the long run, we'd save money--if we used it often enough.

[ohiosmith]

31. Thanks bif. I do like rowing. I always include it in my routine when we travel.

:hi:

[AngryAmish]

19. I drink a ton of beer

My weight is pretty steady.

[guitar man]

20. Black coffee and cigarettes

and the occasional methamphetamines :hide:

[zanana1]

46. HAH! I used to do it with coffee and cigarettes.

I've had to cut out both. It's much easier dieting if you're smoking. It gives you something to do with your mouth!

[Silver Swan]

22. I was never able to maintain weight loss

However, the author of this blog is trying to, and she shares her thoughts: http://justmaintaining.com/category/weight-loss-maintenance/

[ohiosmith]

23. Meal replacement shake for breakfast and system cleanse daily. One hour workout: thirty minutes

aerobics fifteen minutes stretching and fifteen minutes light weights. Keep other meals to 400 to 600 calories.

[GoneOffShore]

24. Balanced diet, lots of veg. Omnivore.

We eat meat and fish only two to three times a week. Locally sourced.

Almost no, and I mean no, "junk food" which means to me anything overly processed. If it's got more unknown names on the label than it has recognizable foods, we don't eat it.

Moderate amount of wine - Kidding! lots of wine.

Moderate amount of exercise.

"Eat food. Not too much. Mostly plants." Michael Pollan.

[hunter]

26. Beer and/or crazy meds.

Without beer or crazy meds I become a stick figure.

Opposite of most people's weight problems I know, but just as troublesome. My BMI tends to be less than 18.5 unless I get enough exercise and remember to eat.

[Taverner]

27. Eat the same amount of calories that you burn

Keep in mind that some things have hidden calories (alcohol, HFCS)

[mike_c]

28. exercise and careful eating....

Pretty much the same strategy I used to lose the weight in the first place. Like you, I've lost 50-60 lbs over the last several years, but I lost it slowly, a couple of pounds a month, so it reflects a lifestyle change more than anything else. I'm just continuing that same lifestyle change once the weight is off-- and truthfully, I'd still like to lose another 20-30 lbs anyway-- so it hasn't come back.

For me, that means regular exercise-- I use a local health club and gym, bike, and hike-- and watching my diet. On diet, my primary weight loss strategy has always been simple portion control. I mean, I don't subscribe to any particular dietary tricks (avoid certain foods, eat certain others, etc) other than limiting calorie intake while still keeping it comfortable. I avoid EMPTY calories mostly-- I don't have much of a sweet tooth-- and I watch my portion sizes generally. Otherwise, I pretty much eat whatever I want. I read labels for nutritional information and avoid high fat foods mostly, but I'm not fanatic about it by any means. The regular exercise smooths out the weight gain/loss cycles.

My general take is that if the weight is coming back, then there wasn't sufficient lifestyle change to support a healthier weight for the long term.

[Lex]

32. Keep your metabolism up by walking routinely, doesn't have to be a lot

but if your metabolism is like mine, it will slow to crawl unless I'm walking 2 or 3 times a week. Just for 20 minutes or so each time.

[MilesColtrane]

33. I use a steady gorging process and assal horizontology.

[krispos42]

34. Broken scale

;-)

[Broken_Hero]

35. I don't,

thats the problem. Before it became a real problem(again) I usually used work to keep me in shape, as most of my work was very manual laborish. Since I've been laid off, the weight has gone back/forth over the years. Right now the pendulum is on the "gotta workout/eat right to get it back off."

When I am on the straight/narrow, I usually it a very low fat, as low carb as possible diet. Work outs range from an hour a day on the exercise bike, or walking a few miles on the dirt road. Currently I'm walking the road, 2mi a day(but only since last wednesday) trying to jump start my give a shit o meter.

Hopefully I'll start the bike again in a week or two, usually walking jump starts me into more vigorous activities.

[applegrove]

36. How did you lose the weight? I'm about to restart a diet and am looking for advice. How long did it

take you to lose 50 pounds?

[muffin1]

41. I know your question wasn't posed to me, but

I noticed (and promptly forgot) about this thread yesterday. This seems as good a place to jump in as any! It took me a year and a half to lose 42 pounds. I just turned 50 and I'm a female, so my metabolism SUCKS. I used Wii Fit Plus 5-6 days a week - about a hour to an hour and a half per day. On the 'eating' side, I mostly just cut back on the crap food and the alcohol. Probably could have lost it a little faster if I was willing to give up more of the food I love.

Anyway, after I lost the weight I took a full-time desk job, and gained back 7 or 8 pounds. My clothes still 'fit', but they are a little tighter. I lost the job after four months. Since we need the money, I sold the Wii Fit, and I'm now using a borrowed "Tae-Bo" disc - man, is THAT a workout. I'm still trying to get the moves down. I've also just started to use a Malibu Pilates my hubby bought a few years ago (but never used). In addition, I'm running about twenty minutes a day.

I was within ten pounds of my goal when I started the desk job, now I have to lose close to twenty. :(

Good luck with your efforts, and feel free to PM me if you want to exchange tips!

[applegrove]

50. Thank you. That is great advice.

[zanana1]

49. I lost it the old fashioned way...

Low-calorie, low-fat foods and exercise. I went easy on myself because I knew that if my diet was too radical I'd give it up and go on a chocolate ice cream bings. (my favorite vice) So I ate alot of veggies, stayed away from fast food or any food that was high-calorie. My cardiologist recommended this type of diet for me because I have heart disease, so I referred to it as my " Lose weight or die" diet. It took about 13 months, but keep in mind that I'm 58 years old and menopausal. Also, I had just quit smoking. It would go much faster for a younger person.

[applegrove]

51. Good cues for me. Thanks!

[Quantess]

37. Exercise a lot, and try not to consume a lot of calories

The only thing that has ever worked in the long run.

[nolabear]

38. I'm in solidarity with you right now. I've done it all, lost, maintained for a while, and regained.

For my money I think keeping track via some stable, reliable calorie counter is essential, even if not always. Check back in as to portions and calorie content every week or two so you don't start thinking "Oh, that's just a small serving of fries; it can't have more than 100 calories" or some such wishful thing.

My best advice (to you AND me) is to make every calorie count and to save the useless ones (any sweets or fatty or salty foods) for truly special occasions. Fact is, no one can eat them more than occasionally and maintain.

[Kaleva]

39. By adjusting my target weight to the weight I currently am.

[Xipe Totec]

40. Exercize regularly

Keep your metabolism high.

[mcollins]

42. Simple,

in a hard way.

Eat better and a bit less.
Walk every day.
Depression. (I am one of those lucky ones(?) who don't eat when depressed)

[bigwillq]

45. The only think that works for me is

regular exercise. I normally work out five days a week. When I exercise regularly, I can pretty much eat what I want and remain around the same weight.

[pitohui]

47. in my case genetics, however, in hubby's case a hard low carb diet

i just maintain my weight because it just stays where it is, maybe because i have bad nerves and fidget a lot, who knows

what's more useful to you, as someone who lost around 50 pounds, my husband lost roughly that amount of weight and it stays off as long as he stays low carb

counting calories is a waste of time, as long as he eats carbs, something is triggered, and he's always hungry, counting carbs and keeping below 75 grams per day is the trick

[NightWatcher]

48. I drink lots of hoppy beer and it keeps it right up there. If I stop, it starts to slip off

but I maintain

[TZ]

52. Eating less calories than I burn

And because I have fatigue issues and can't do hard core exercise, it means eating less, and trying to eat fairly healthy. I've lost about 35 lbs in the span of a 18 months by simply eating less in general. You can eat the occasional fast food/drink a soda/eat a dessert as long as you don't overdo it. I once lost 40 lbs in 6 months on Atkins but gained it all back. Not a fan of diets..I think the simple way of exercise//eating less and cutting down on fatty foods works best.

[lumpy]

53. I maintain my overweight by continuing to eat Tillamook's

famous super deliciousioso Carmel Butter Pecan ice cream.

[HipChick]

55. I cook for myself..

Most of it taste terrible, so I end up eating salads..

[mnhtnbb]

56. I lost 40 lbs in 9 months--been maintaining since May-- my goal is to lose 4 more

I lost the weight on Nutrisystem, which basically was a way to teach me to change
my eating habits.

Lots of low fat protein; lots of fresh veggies and some fruit; 'good' carbohydrates (whole grains)
Much smaller portions of LEAN meat (serving size of 3-4 oz, about the size of a deck of cards)


To maintain, aim to add about 400 more calories per day (I lost on 1100-1200 calories/day).
Cut WAY back on alcohol.

Good luck!

[Dappleganger]

57. Watch what I eat 6 days a week, have one free day where anything goes.

It works best for me, I can't survive without cheating one day a week. I do smaller, frequent meals as well.

Also, cutting as much processed carbs and cheeses worked better for me. You have to figure out what's your 'trigger' and go with it.

[TK421]

58. not eating...it helps a great deal to have a job where you live paycheck to paycheck

I was always thin, too..I've just gotten thinner