Frustrated - Finally at goal weight and struggling to maintain

[HopeGraceLove]

I got my Fitbit for Christmas and lost 20 pounds in about 5 months, finally attaining my goal weight. Yay! I religiously tracked my food at a 750 calorie deficit during that time and consistently excercised and got my steps in. 

Once I hit my goal weight, I continued the same level of activity and figured I should gradually increase my caloric intake rather than suddenly consume 750 calories more each day and shock my body. I started eating 250 more for a week or so, then 500 more, never once going over the daily allowance. I've been just as diligent at logging food as when I was trying to lose. I eat very healthy - lots of veggies, fruit, whole grains, low fat proteins, etc.

In the month or so since I hit my goal weight, I've gained 6 pounds back. It's SO frustrating. It makes me feel like I have to live in constant deficit mode or my weight will keep creeping back up.

Are there others here who are trying to maintain? Any tips? There are lots of people with advice on how to lose, but very little about maintaining - especially the transition from weight loss to maintenance. 

I'd really appreciate hearing anyone else's experience with this, or advice. Thanks.

[MechXFit]

I know what you mean!

When I am in maintain mode I fluctuate 2-4 lbs a day. I weigh in everyday. I keep eating the same way as if I am cutting weight. Maybe have a small snack more. Extra banana a day. I keep it really limited still. It's a pain in the ass really. I XFit 5-6 days a week as well so that helps if I have a small treat, but really I try to eat the same way as when I am loosing weight. When I cut weight I bust out the Ninja mixer and make a lot of smoothies. NO Fruit though at all to much sugar. I stick with cucumber,celery, avocados,a cup of soy milk and a hand full of Kale or spinach and a some cinnamon to go with. That is  breakfast till a small snack at 9AM then have a few nuts like 12-15 almonds. Then lunch have a salad with only lemon dressing. then another snack at 2ish...Then dinner at 6pm with only veges again or maybe another smoothie. Then I try not to eat untill morning. I go to bed at 8ish and hit Xfit at 5AM so I am up at 4am. It helps me not to eat at night by going to bed early. Weekend is a struggle usually because I can wander around the house and I am up late or doing stuff with the family. I drink a over 120 Oz of H2o as well to keep hydrated and also take Metamucil which helps digestion and keeps stomach full for longer. Yeah it's a pain. I dropped 25lbs in about 33 days. Pry not the best way to do it, buy went from 200 to 172...And have maintained and I just keep doing the same thing and it seemed like my body lost enough weight until I stopped loosing it. I did lose muscle mass squats went from 305 down to 265 in that month ,but now I feel great and I eat just like I did when I went to eating clean. Now I do throw a little protein in the diet now too, but really not much..I don't know everyone is different. Good luck!

[SunsetRunner]

Humans evolved to be extremely efficient at extracting calories from food.

The more fit (instead of fat), the better the metabolism becomes, and less calories are needed.

[HelenaFitbit]

I am sure that member @Heybales will have some information on maintaining your weight, he's quite knowledgeable on this 

[SunsetRunner]

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@helenarriaza wrote:

I am sure that member @Heybales will have some information on maintaining your weight, he's quite knowledgeable on this 

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Mike @Heybales describes himself doing triathlons and marathons, but nothing about

an occupation/education. If Mike is a Nutritionist/Dietitian, that info. would be valuable.

[Raviv]

It may be that Fitbit's idea of what someone like you burns on a daily basis isn't quite what you in particular burn on a daily basis.

So it's possible that your 750 calorie deficit was really only a 500 calorie deficit, your 500 calorie deficit was really only a 250 calorie deficit, and your maintenance is what you thought was a 250 calorie deficit.

It's not an exact science by any means.

And I know that sucks, but it is what it is.

[Heybales · Accepted solution]

Ditto to this several points above.

You said you kept a 750 cal deficit the entire time.

At the end - were you really still losing 1.5 lbs weekly?

Depending on what the exercise was, or lack of resistance training - it might not have all been fat though even if it was 1.5 weekly.

But you did the right thing in slow increase.

But the wrong thing in having a goal weight number. Should have a goal weight range. Or you'll drive yourself batty.

It will be impossible for you to maintain at a specific number - you ever weighed daily to see the normal water weight fluctuations?

Your first week or two initial big weight drop was water, and you have now gained some of that back.

Good old Lean Body Mass increasing water weight, and increasing metabolism.

Have your measurements gone up?

Because I doubt many people are going to see you naked on your scale in the bathroom in the morning - they'll see you, and has the visible you actually changed with 6 lbs of likely water weight?

As suggested above, unless you did resistance training, you likely lowered your daily burn somewhat, and so eating more than lowered amount isn't good yet.

[dancefoxtrot]

HopeGraceLove,

Guess you need to drop back down and keep it there until you are back at goal weight. I would add just 200 calories for a month and see what happens. If you are still losing add another 200 and so on. Maybe your normal is not as high as you thought it might be.

All the best,

Barbara 

[HopeGraceLove]

Thanks evryone, I'll keep plugging along. Just needed to vent some frustration and know I'm not alone. I do agree with a range of about 5 pounds here or there, but when it started consistently being 6-7 in the wrong direction I was getting concerned. I'm committed to a healthy and active lifestyle, and Fitbit has really given me daily goals to reach for, which has helped tremendously.

If anyone knows of any good, science-backed articles on transitioning from weight loss to maintenance, I'd appreciate the links. There are millions on the getting there, but very few on the "okay, I'm there... now what?"

[DominicJ]

Heybales is a dude?

[dancefoxtrot]

Love to read the articles on maintenance of goal weight also. Have you googled it yet? I got to my 4th of July goal weight and started back up just 3 lbs but heck that was scary. I'm doing the Labor Day challenge for the last 3-5 lbs so I have time but wow I didn't go crazy and boom the fat cells filled up some.  I think that we need to stay way active and increase very slowly over time. 

Best wishes for excellent health to you all,

Barbara G

[Heybales]

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@HopeGraceLove wrote:

Thanks evryone, I'll keep plugging along. Just needed to vent some frustration and know I'm not alone. I do agree with a range of about 5 pounds here or there, but when it started consistently being 6-7 in the wrong direction I was getting concerned. I'm committed to a healthy and active lifestyle, and Fitbit has really given me daily goals to reach for, which has helped tremendously.

If anyone knows of any good, science-backed articles on transitioning from weight loss to maintenance, I'd appreciate the links. There are millions on the getting there, but very few on the "okay, I'm there... now what?"

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Not really much science to it.

If you were losing 1 lb every 2 weeks leading right up to goal weight, implying a 250 calorie deficit from what you burn - then you merely start eating 250 calories more to maintain.

Realizing that your body will now store more glucose with attached water back in the muscle, and you may gain a lb or two. But that increases metabolism too, body managing that water/glucose.

Change your diet at the same time and start eating more sodium than prior because you think you've "made it" - and you could gain a couple more water weight lbs. That doesn't help metabolism much at all.

That's why I asked what your last weight loss amounts were weekly - that'll tell you exactly (on average) how much more you can eat - and give insight as to how close Fitbit is estimating your daily burn.

[Heybales]

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@DominicJ wrote:

Heybales is a dude?

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Sure - big massive masculine bales of hay.

Hope your mind hasn't been saying heybales like "hey girl"! 

Spoiler

Spoiler

[Raynoszs]

Hey @HopeGraceLove

Just wondering, Are you tracking your weight on the fitbit app via manually entering it in or using an Aria scale?

Thing to consider is that the lower you weigh, the less your burn.

Whats your daily calorie intake at the moment?

[HopeGraceLove]

I'm tracking my weight manually. Also, in weight loss mode I was eating about 1300 calories a day. I increased up to about 1500-1700 and started gaining. The last few days I went back down to 1300-1400.

Prior to reaching goal weight, I was losing about a pound a week, and some weeks staying the same. It was slow going towards the end.

[DominicJ]

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@Heybales wrote:

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@DominicJ wrote:

Heybales is a dude?

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Sure - big massive masculine bales of hay.

Hope your mind hasn't been saying heybales like "hey girl"! 

Spoiler

Spoiler

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Yeah, sure, obviously, big hairy chested bearded mountain type guy

https://s-media-cache-ak0.pinimg.com/236x/4c/f1/98/4cf198b6247791dfd38ff894b7a8aa79.jpg

[Heybales]

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@DominicJ wrote:

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@Heybales wrote:

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@DominicJ wrote:

Heybales is a dude?

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Sure - big massive masculine bales of hay.

Hope your mind hasn't been saying heybales like "hey girl"! 

Spoiler

Spoiler

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Yeah, sure, obviously, big hairy chested bearded mountain type guy

https://s-media-cache-ak0.pinimg.com/236x/4c/f1/98/4cf198b6247791dfd38ff894b7a8aa79.jpg

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Actually grew up in a small rural town surrounded by farms in Kansas, and not once did I see a farm daughter like that.

I was hoping heybales would conjure up in mind more like this. 

http://farm6.static.flickr.com/5518/14305492898_98a7bf110e.jpg

But in reality more like this:

http://1.bp.blogspot.com/-yjebUeHBjDo/U8aK1etY2CI/AAAAAAADY8s/zqxhUbRFrB8/s1600/Old+farmer+with+pitc...

[jessielynnmn]

Wow sister. Someone who is struggling just like me. So frustrating. My advise - take it with a grain of salt as I struggle with the weight roller coaster in spades! The key is realizing weight is a journey not a destination. Many times I feel sexy and thin at the top of my weight range other factors emotional health, fitness during the day, intimacy with my husband etc... Other times I am just pissed off at life and the number on the scale will irritate me no matter where it is! HA

Keep up the battle!