After losing 1/3 of my body weight, I thought maintaining it would be a breeze. I thought I would jog off into the sunset and live skinny ever after. While I have managed to stay within a healthy weight range since I have been in maintenance mode, I have had quite a few ups and downs along the way.
I thought I would share my experiences with weight maintenance as well as some tips and tricks for maintaining a healthy weight for those that are still on their weight loss journeys.
It takes time to find your balance:
When I started to maintain I was around 150 lbs., although I went down to about 145 lbs. at one point. In the first 6 months of “maintenance mode” I gained about 20 lbs., with my weight peaking at 170 lbs. This is at the upper end of my healthy weight range. I think part of the initial weight gain was because I got too relaxed. I thought because I wasn’t dieting anymore and had more calories to spare, I could getaway with more than I really could.
Following those six months, I started to experiment with different kinds of eating approaches with varying results. I experimented with grain free diets, a miserable attempt at a vegan diet, higher fat diets, and finally finding my balance with a more thought out vegan diet.
For me a plant-based diet has worked really well. I have been vegan for about a year and I was eating mostly plant based for several months before that. My weight has stabilized and been slowly going down. I currently am fluctuating between 160 and 165 lbs. I don’t count calories or restrict the quantity of food I eat. I also haven’t had an issue with binge eating like I did with many other eating approaches I tried.
Body image issues won’t disappear.
I still have fat days. I still have those days when I base my outfit on which one makes me look the skinniest. I have days when I won’t wear shorts because I don’t like how my thighs look. I know it is not rational and that I am healthy and fit. Those days are in the minority, but they still happen.
I also feel a lot of pressure to maintain my weight. My weight loss is not a secret. The difference in my appearance from when I weighed 225 lbs. is not subtle. Many people have complimented me on my weight loss, I blog about my experiences with healthy living and physically feel better at a healthy weight. I don’t want to be another statistic of losing weight and gaining it all back again.
You have to stay vigilant.
When I say I don’t count calories or restrict the quantity of food I eat, that doesn’t mean I am not very mindful about my weight and food choices. The reason I don’t have to count calories is because I eat foods that I know are more satiating per calorie.
I get about 85% of my calories from whole plant foods. The other 15% being small amounts of oil in my cooking and small treats here and there. I average over 10 servings of fruits and vegetables per day. I make sure I have a good source of protein, healthy fat and plenty of fiber in each meal. I am very careful of the amount of refined carbohydrates, sugar and added fats I eat. When I do this, I eat about 2300-2400 calories per day, which is what most medical guidelines say is appropriate for my height, age and activity level (I ate around 1700-1800 calories/day to lose the weight).
But how do I manage to always eat plant based, and almost all of it from whole foods? I plan ahead. I make large batches of staples like quinoa and hummus on the weekends that I can throw into any meal throughout the week. I use convenient healthy foods like low sodium canned beans and frozen vegetables that I can quickly microwave. When I make dinner, I make enough for lunch the next day. I have back up plans for quick but healthy meals like almond butter sandwiches or hummus and veggie wraps. If I am going to be out for a while, I make sure I eat a large nutritious meal beforehand. I also keep healthy snacks like nuts on hand at all times in case I get hungry and am tempted to eat something I shouldn’t. I am very careful about how much junk food I have in the house, because I know with certain foods, I struggle to eat responsibly. I have also learned to accept the social discomfort of sticking to a healthy diet, and a vegan one at that.
In addition to being very careful about my food choices, I exercise about 5 times a week incorporating both strength and cardio. I also weigh myself regularly to keep myself accountable.
The times where I haven’t been this vigilant have resulted in me gaining weight. It is very easy for me to get back into the habit of not exercising or allowing a daily treat from the convenience store. At first it would be just a drink or a candy bar, but before I knew it I would be bingeing on the same amount of junk food that resulted in me weighing 225 lbs. My wake-up call to get my act together has always been whenever I hit 170 lbs, since it is close to the upper end of my healthy weight range and when I start feeling uncomfortable with my size.
Maintaining weight loss is not easy, but it is possible.
If you were obese and lost weight or are in the process of doing so, you will likely have to be vigilant about your habits for the rest of your life. Just because you get down to a normal weight does not mean you can take the same approach to weight maintenance as someone who was never overweight to begin with. I wish I could say you can relax and live skinny ever after once you hit your goal weight, but losing the weight is only the first step in a lifelong process of living a healthy lifestyle.
That being said, it is possible to maintain a healthy weight long term. You don’t have to overly restrict food or over exercise. You just have to continue to maintain the habits that got you there.
My Weight Loss Journey
Weight Maintenance: Expectations vs Reality
Former Fat Person Disorder (FFPD)
How to Annoy Someone Who Has Lost Weight/ Is Losing Weight
National Weight Control Registry
7 Habits of People Who Lose Weight and Keep It Off
The Habits of People Who Lose Weight and Keep It Off
5 Secrets of the 5%: What You Can Learn from Successful Dieters