Do you have any tips to staying on track after 100+ pound weight loss?

[PineyJim]

Hi all, I've heard many stories of folks whom have successfully lost a large amount of weight only to gain it back. I'm looking for any tips, suggestions and thoughts regarding staying on-track/maintaining weight loss.  

Moderator edit: subject for clarity

[Glenda · Accepted solution]

@PineyJim Wow!  Great job!  Just my opinion but I think the trick is to work really hard at finding some things you really like to eat that are lower in calories.    People choose to eat the same rather short list of food over and over because it isn't a constant experiment.  They know they like some things, they know how to cook it or get it.  They replace the ingredients when they run out of them, etc.  If you could replace some of the higher calorie things on your list with food you enjoy it will not be such a job to maintain a lower calorie level.  I've mentioned it several times before but replacing high calorie ice cream with a "carb smart" type with 1/3 as many calories.  Eating frozen blueberries with plain fat free greek yogurt with something thrown in for crunch is an example.  I was putting in a few teaspoons of chocolate sprinkles but have switched to baked (10 minutes at 375) Grapenuts cereal which has only 1/8 as many calories.  It is hard to discover new food you will like, but easier than exercise maybe?   I think you can't eat often at fast food places ..........So delicious at Burger King last Sunday, but my whole days calories even though we split the chocolate pie & little jalapeño poppers.!!!  (I'm so short, if I ate the 1200 calories every day that all the experts swear you must eat every day, I would gain weight.  So silly.!

[WilsonFitbit]

Hi @PineyJim, @Glenda. Nice to see you around! @Glenda Thank you for your great input!

@PineyJim I appreciate the information you provided. At this time, I'd like to share this Fitbit blog that contains tips on how to maintain weight loss: 

https://blog.fitbit.com/6-tips-to-maintain-weight-loss/ 😊🤗

See you around. 

[PineyJim]

Thanks to you Wilson and as always to you as well Glenda.   After loosing a bunch of weight just prior to and during COVID, this is what I fear most: dieters regain almost 80 percent of their lost weight within 5 years. 

I've been holding steady now since May at my target weight.  My lifestyle is soooo very different now in that I enjoy being healthier. I rarely miss my daily workouts, feel great and enjoy life so much more but I'm very concerned about slowly shifting back to my old habits.  Scary...

[Glenda]

@PineyJim   Jim,  Lots of people do gain the weight back.  But thousands lose lots of weight and DON'T gain it back too.   You just have to make up your mind whether 15 seconds of taste pleasure is worth  wagging around a lot of extra pounds every step you take.  And I want to assure all of you middle age and young people, you really need to make the commitment to keep your weight under control because it becomes more and more impossible to enjoy life and do things carrying around unnecessary weight as you get older.   I couldn't do it.  I only weigh118 pounds today which is 8 pounds extra  and more than enough to carry.

[WilsonFitbit]

@PineyJim It's been a pleasure. @Glenda Nice suggestions! 

@PineyJim I think you've been doing it right and I encourage you to continue working towards your fitness goals! While that article provides information about dieters regaining weight, I believe your motivation is going to be a key to succeed. 

I think that if you're struggling to stick with your weight-loss motivation, practice integrity in other areas of your life. I give you an example, pick something you'll look forward to wearing and hang it close to your mirror. "I visualize myself wearing it and think about how good I will feel", Since it's an item you already own or plan to wear, it's much less likely to be an unrealistic goal and will help spike your weight-loss motivation to keep hitting the gym.

See you around. 

[Glenda]

@PineyJim  Jim,  I just want to mention something you evidently  did  well!!!!   You probably were eating a reduced number of calories while losing so much weight.  Often people don't realize they should NOT go suddenly back to a maintenance number of calories for the new goal weight they reached.  A persons body can't adjust suddenly and you will gain weight back.  Everyone needs to add back 200 calories for 2 days and make sure they are not gaining, then add 200 more calories for 2 days etc.  until you get to the number of calories that will be maintenance for the new weight .  The weight times 10 probably will be about right but you can't just jump  to that number the day you reach the goal or you will gain.   Congratulations 

[PineyJim]

Thanks Glenda. I've been in maintenance since April and I leared first hand exactly what you mention.  With my Dr's help,  we determined that the "right" weight for me was 170-175# *\(I'm 5-11").  In the beginning of my journey (327 Lbs on 1/6/20), I was averaging 15-18 LBS lost/month on 1600 calories/day.  Toward the end of my Journey,  we found that I needed to cut my intake to 1300 caloires/day to loose 5-8 lbs per month.   

When I hit 175 Lbs,  I switched to maintenance and bumped my daily intake to 1500, then 1800 and now I find that about 2K cal's/day will keep me in check.  I've been steady since mid may.

Still,  I am concerend about slipping back into old habits. I guess it's all about keeping motivated. To Wilson's point, but from a different angle, I do keep an item on my dressing mirror for motivation - a seat belt extender.  Before Covid, I travelled for work. Asking for a seatbelt extender was one of my worst memories. Even worse was walking down the plane isle and seeing people watching me, hoping I would'nt be sitting next to them.  

I'll be travelling again soon...at 173 Lbs and no extender! 

[WilsonFitbit]

@Glenda, @PineyJim Thank you for being part of this conversation! 🤗

Great comments and input! @PineyJim Yes, in my case, I believe that motivation is important and I truly hope you can continue achieving all your fitness goals. You can do it! 🙂🤗 

See you around.