I recently just had my one year anniversary of a 100 lb weight loss.  My secrets to success has been to keep doing what I did to lose the weight.  Here's what I have done to maintain that weight loss.

1. Exercise 6 days a week alternating cardio and weight training.  I'm big fan of P90X and Insanity.
2. Eat whole foods 6 times per day. 
3. I have chocolate Shakeology as my post workout drink to ensure that I get the maximum amount of nutrition with the least amount of calories.  This is also my daily treat.  Tastes like a Wendy's frostie!
4. I'm part of the Team Beachbody support group.  I am a coach whereby I help others reach their fitness goals which helps me to stay accountable.

Just came up on the 1 year mark of losing 24 lbs!!! Though I didn't maintain my lowest weight of 109 (too thin for me anyway, I think) I've maintained around 112 for 8 months now and feel great. Some secrets for me are:

-I make sure I get enough healthy fats from leanish meats, nuts, eggs, olive oil, plain unsweetened dairy, etc. Keeps me full and satisfied! -I eat REAL FOOD! Bars, shakes, etc don't work as well for me as whole, unprocessed natural foods. Fruits, veggies, whole grains (real ones, not the "whole grain" commercially prepared breads found in the bread aisle) for the win!!! -Protien, protien, protien with every meal -No sweeteners (natural or artificial). I find for me they simply cause cravings. Without them, I stick to my regimen easily. -still keeping a daily calorie log and keeping my cals between 2000-2200. -keeping myself motivated to excercise by setting endurance/fitness goals -When I'm bored during a sunny day, I go for nice long walks around the neighborhood rather than sit in front of the TV - bonus: helps me keep my vitamin d up (used to be mildly deficient a few years ago) - water, water, water!!! This definitely helps me distinguish head hunger from genuine hunger! - finding healthy ways to enjoy my favorite treats. I want pizza? Fine, I get an Ezekiel pocket bread, use all-natural, unsweetened tomato sauce, real organic feta, load it up with veggies and some lean chicken breast, and have myself a delicious meal!

This is what works FOR ME, but I think the biggest thing about losing and maintaining weight loss is discovering how your personal body responds to different foods and following the plan that makes YOU happy!

I lost almost 90 pounds (nearly 40% of my body weight) between 2004 and 2007 and have kept it off ever since. Everything in this article agrees with my experience. I'd lost and gained a lot of weight over the years, starting at about age 6. The key to this latest effort was finding "the food, fitness and lifestyle behaviors that aren’t extreme, and that fit into your life." My diet continues to evolve in just the way described: moving from fat to carbs and from carbs to protein and increasing my intake of fruit and vegetables. Finally, I have maintained my habit of daily walking and Yoga practice and occasionally break out the food journal and measuring cups just to make sure my portions and diet are still on track. All this effort is more than justified by the feeling I have of practically being reborn in my 50s!   

I lost 25 pounds in 6 months. I lost 4 dress sizes! I continue to do what I did to lose the weight which is to maintain a caloric deficit of 200-500 calories per day. My diet has always been relatively healthy but My problem has always been portion control. To 'train' myself into appropriate portioning, I bought low calorie frozen meals and paired them with a salad with a very small amount of whatever dressing I like. I kept my animal protein to one kind per meal and capped it at 3 ounces. Another cool trick is to save the plastic containers from frozen meals and use them to portion the food I prepare myself. My most commonly used kitchen tool is my food scale. It never lies. It tells me the truth even if I'm moody and want more pasta. Another great thing is bright soup. It fills me up without all the calories. The thing that has surprised me of late is how well I carry my weight. It's increased muscle mass. I lift moderate weights only once or twice a week, do a 30 minute workout video for strength training, (my cave is Gilad), about once a week and hit the treadmill a few times a week for a brisk uphill walk keeping my heart rate around 75%. The most important part of my health regimin is listening to my body. If I eat slowly and pay attention to my food and where it is in my body I will know when I've had enough, when I'm hungry and when Ive eaten something that doesn't agree with me or is too fatty or hard for my body to process. My advice is listen to your body and your conscience. It knows what it needs. You just have to listen and follow its guidance.

Thanks for a great article, Elisa! I recently read a study (which of course I can't find right now) that mentioned people who were more successful at maintaining weight loss were those that had positive self-talk (in addition to many of the things you mentioned). They gave themselves pep-talks, encouraged themselves, and pushed away those 'I can't do this' thoughts. I thought that made a lot of sense and sends a great message! Remember to be positive and that you can do it!

I've been maintaining a weight loss of about 35 lbs for over 2 years now!  It is definitely second nature once you are in the habit of doing everything.  I workout (run, lift weights, stretch) regularly (4-6 times/week) - and although I don't always record all of my eating, etc, I have healthier eating habits and kind of instinctively know when I should eat (listen to myself as opposed to mindless munching).  I regularly read Calorie Count still - just to keep myself on the ball and aware of everything!  :)

 In 2007 I weighed 248 pounds and had a blood sugar of 240. In a year lost a little over 41% of my body weight (101+ pounds). My sugar is now for the most part in the normal range and I do not need any medication.  I experimented untiil I found a healthy diet of fruits, vegetables and whole grains with a low enough carbohydrate and calorie count to effect weight loss.  I also keep a food journal and weigh portions of all my foods. I avoid processed foods as much as possible, bake my own low carb bread and cook low calorie meals for the week. I've maintained my weight loss for a little more than 4 years.  I walk  a couple of times a week and use an exercise bike occasionally. I eat everything but have to send to NY for many low carb foods that are not carried locally.

Good points!!!  20 years ago I lost 112 lbs. and within a year of reaching my goal I was back where I started at 242.  BECAUSE once I made it, I reasoned that I could now eat butter in mashed potatoes and I could eat mac n cheese with reckless abandon again. Ha!  I also quit my exercise routine due to a 'brief' illness and  immediately went back to my old habits---within 3 months I had gained 30 lbs. back, but couldn't seem to get control before it all eventually piled back on. I then reasoned it would be too hard on my body to try again so I remained 240 ish for years to follow.  Then, over the last 3yr I added another 35 lbs. and felt awful everyday.  One day the light bulb came on (there is obviously a short in my wiring--lol) . . . so I decided to try again.

This time, 20 years later, I am only 15 lbs from my new goal of 150 (a 125 lb. loss) and just told my husband that I can't ever go OFF my diet.  I can add a few nuts or an extra piece of fruit or bowl of vegetable soup to increase my calories (when I go into maintenance) but the buttered mashed potatoes or mac n cheese will be reserved only for reunions or holidays and then as someone put it . . . I'll use the "3 bite rule" to get my "fix" of those temptations--as I do now.  I have used the self talk techniques and they work as long as we don't lie to our selves and say it is OK to eat the wrong thing now that we're thin.

I have told myself that 'healthy' food is the only way to go and that means that unhealthy doesn't need to be in my vocabulary or my pantry--for me that means little compromise -- especially with certain trigger foods. I now get excited when I buy a real pineapple or fresh cherries and feel that I have just purchased a decadent treat--like I used to do with ice cream.  I've even imagined myself being nausiated by thought of eating ice cream. I now believe that I am possibly eating better than Donald Trump (or anyone who has the means to eat expensive food)--thus, I feel rich in knowing I am eating a superior diet.

Time will tell if I can keep up the positive self-talk and the right mindset. 

I hope my 'wiring' is finally  fixed. 

 

 

OMG! I was so excited at the cafeteria salad bar: they had steamed spinach! How silly that sounds to someone who is not searching for ways of maintaining a weight loss, but I was truly thrilled that our food providers are taking steps to give us healthier choices :-)

Original Post by: pcoo750452863

Good points!!!  20 years ago I lost 112 lbs. and within a year of reaching my goal I was back where I started at 242.  BECAUSE once I made it, I reasoned that I could now eat butter in mashed potatoes and I could eat mac n cheese with reckless abandon again. Ha!  I also quit my exercise routine due to a 'brief' illness and  immediately went back to my old habits---within 3 months I had gained 30 lbs. back, but couldn't seem to get control before it all eventually piled back on. I then reasoned it would be too hard on my body to try again so I remained 240 ish for years to follow.  Then, over the last 3yr I added another 35 lbs. and felt awful everyday.  One day the light bulb came on (there is obviously a short in my wiring--lol) . . . so I decided to try again.

This time, 20 years later, I am only 15 lbs from my new goal of 150 (a 125 lb. loss) and just told my husband that I can't ever go OFF my diet.  I can add a few nuts or an extra piece of fruit or bowl of vegetable soup to increase my calories (when I go into maintenance) but the buttered mashed potatoes or mac n cheese will be reserved only for reunions or holidays and then as someone put it . . . I'll use the "3 bite rule" to get my "fix" of those temptations--as I do now.  I have used the self talk techniques and they work as long as we don't lie to our selves and say it is OK to eat the wrong thing now that we're thin.

I have told myself that 'healthy' food is the only way to go and that means that unhealthy doesn't need to be in my vocabulary or my pantry--for me that means little compromise -- especially with certain trigger foods. I now get excited when I buy a real pineapple or fresh cherries and feel that I have just purchased a decadent treat--like I used to do with ice cream.  I've even imagined myself being nausiated by thought of eating ice cream. I now believe that I am possibly eating better than Donald Trump (or anyone who has the means to eat expensive food)--thus, I feel rich in knowing I am eating a superior diet.

Time will tell if I can keep up the positive self-talk and the right mindset. 

I hope my 'wiring' is finally  fixed. 

 

 

Congratulations on coming so close to your goal.  When I used to diet, I found I could hardly wait to go off to "celebrate" but this time I changed my lifestyle, cleaned out all the temptations back in 2007 and now only have healthy foods in the house. I love potatoes but only had a taste of potato in a restaurant  once since that time.  I puree cauliflower, which has an earthy flavor and far fewer carbohydrates than potatoes and it seems to satisfy my desire for potatoes. The longer you maintain a healthy lifestyle, the more it becomes a habit.  

@ogabes   Thanks for your support!  Prior to this diet I was a health food wanna be.  I thought eating brown rice, whole wheat bread and home grown veggies were enough to do the trick (we ate these foods for over 30 years), but there is so much more to it--portion control (a big one for me), eliminating oils and butter, most dairy--especially cheese, crackers, cookies, fast food, etc. and of course keeping track of how many calories I consume. WOW! When you start counting calories you get serious about getting the most "bang for your calorie buck".  Suddenly, I re-realized a salad is low in calories, but add the dressing and the tally goes way up.  Now, I use a home made vinaigrette and use the extra calories for something else that will fill and nourish.  Although I knew that before, for some reason, I just didn't care. I think finally coming to terms with my fatness helped me turn my eating habits around.  I had just accepted the fat me.  Now, at last, I do care again.  I don't know what changed in my wiring (besides not feeling good) but I am glad it did and that I decided to take the first step toward a healthy lifestyle once again. 

For maintenance, I now realize in order not to repeat history, that I have to totally let go of the old traditional comfort foods that I grew up eating and later feeding to my family.  From brownies and Christmas cookies to creamy rich salad dressing--so much has gone by the wayside.  I even experienced a little grieving at one point early in this weight loss adventure, thinking that holidays, picnics, and family dinners would never be the same (I liked fixing and eating all those sugary, oil laden so-called goodies) . . . but eventually, I moved past the grief and have gotten some of my family on board---at least in support.  I have come up with new dishes to take to the family dinners--something I can eat without worry. Nobody seems to notice, for instance, that I bring green beans, sliced tomatoes and watermelon now, rather than brownies, sliced tomatoes (the healthy wannabe part) and mac n' cheese. 

I've tried the cauliflower dish and it is quite good!

Our mindset is a big factor in making it work! 

 

Original Post by: alex_dietitian

Thanks for a great article, Elisa! I recently read a study (which of course I can't find right now) that mentioned people who were more successful at maintaining weight loss were those that had positive self-talk (in addition to many of the things you mentioned). They gave themselves pep-talks, encouraged themselves, and pushed away those 'I can't do this' thoughts. I thought that made a lot of sense and sends a great message! Remember to be positive and that you can do it!

Thanks Alex, and thanks to all for your inspiring posts.