so you're maintaining and gain a few pounds--how do you react? what changes do you make?

as a maintainer, i was wondering what strategies and plans you guys use to get back on track when you notice you've gained a few pounds. do you make dietary restrictions, go back to your weight loss intake until the weight comes off, exercise more, nothing?

i haven't really had this problem too much, but i took a look at my eating and exercising to see if there were any trends. I didn't really change much but tried to eat earlier in the day and get my BMs more regular because i thought that the infrequent BMs were resulting in scale gain.

However, for "real gain" I would suspect that more concrete plans and strategies are needed to return to your comfort weight RANGE. 

I allow myself a 4-5 pound range and when I get to the higher range I watch what i'm eating a bit closer and when i get to the low range I kind of ease up a bit.

"notice you've gained a few pounds" 

This brings up my exact point when I am discussing/arguing with people about daily weighing-in.  I don't let myself gain "pounds" other than when I am conducting my occasional experiments.   Because I weigh-in regularly several times a day, I know what I will allow myself to weigh.  My weight window is 168-173; as soon as I am above 170, I take very clear notice. Should I get on or near 173:

• I exercise more
• I eat less
• I weigh-in several times a day

Until I am sure I am not weighing-in above my weight window.

Frankly, I don't see, once a person is in "maintenance," how he/she can argue against weighing-in daily.

Chrissy,

I've never had to make that adjustment.  I'm about a year from having to worry about that one.  I would hope that I would go back to the food log and see where I have been messing up.  I'd adjust from there.

Original Post by pilgrimdude:

"notice you've gained a few pounds" 

This brings up my exact point when I am discussing/arguing with people about daily weighing-in.  I don't let myself gain "pounds" other than when I am conducting my occasional experiments.   Because I weigh-in regularly several times a day, I know what I will allow myself to weigh.  My weight window is 168-173; as soon as I am above 170, I take very clear notice. Should I get on or near 173:

• I exercise more
• I eat less
• I weigh-in several times a day

Until I am sure I am not weighing-in above my weight window.

Frankly, I don't see, once a person is in "maintenance," how he/she can argue against weighing-in daily.

A person who decides that being at any particular weight is not the most important thing in her life, someone who decides that maintaining weight isn't about being at the exact same number (or within a limited range of numbers) every single day, but rather engaging in generally healthy behaviors daily, and someone who doesn't want to be caught in a trap of equating gaining a few random pounds with "messing up" might decide not to weigh in every day.   There are other things in this life that are perhaps worthy of this kind of rigid attention.  But making sure you weigh the same thing every day sounds like a kind of prison I'd never want to be in. 

i decided to lose a few more pounds under 'my goal #' just to be safe.  in my own head this allows for more room for error.  however now i like the lower # so i need to keep remembering i am 5 under my acceptable #.
so i guess i have a range.  (of 5 pounds)
but to answer your question, i am currently mid range (up 2 from my lower end wt.) where the trend line is up about a pound so it isn't just water/food wt.

i'm am trying to stop 'extra nibbling'.  making certain i keep to a 25-30 mi week (running).  not skipping on the 2 mi walks i do at night.

i think when/if i hit the higher # (on the trend line) i will reduce my intake by 200 a day (or wk avg.) and obviously allow no extra nibbling being that accounts for about 200 extra. and likely up the running.
make certain i do the extra walking at night, perhaps up that mileage. 

I've been maintaining for almost two years now.  I weigh myself nearly every day, but then I'm sort of a numbers nerd and I like knowing.  I also have a weight range in mind, because my weight fluctuates a lot, typically within a five pound range or so. 

I have had a couple of times when my weight fluctuated above my preferred high end of that range.  At that point, I just went on weight loss calories for a week or three and brought it back down.  But, I also knew that I'd been eating a little more than usual to get me there, so it wasn't exactly a surprise. 

I have to say that this doesn't feel like a prison at all - I have to be careful not to fall into the same old traps of overeating and being in denial about my weight.  Yes, the scale can be an evil monster and you don't want it to become an overlord and all, but it's still a useful tool.

laura196:  "But making sure you weigh the same thing every day sounds like a kind of prison I'd never want to be in."

Then by all means stay out of prison.  You have arrived at what works for you.  That's outstanding!  I have arrived at what works for me.

I don't know if  "weigh the same thing every day" is synonymous with my having a weight window of 5 pounds, though. 

I could quote several health-wellness experts who advise people who want to keep the pounds off, after getting to their desired weights, to weigh-in daily and to record their calories.  But you could, I'm sure, find other experts who don't advise that.

It's all good.  All of us maintainers are striving to live a healthy life.

Best of luck in all things.

I'm in no position to judge what's working or not working for you.  It's just that the OP is in recovery from and ED and it troubles me that this kind of suggestion could keep her locked into her difficulties even more.  The function of weighing daily can vary person to person.  If it helps you have a general sense of where you are and allows you to prevent excessive changes in your weight, then it can be healthy.  However, if you're constantly crunching numbers and tweaking your diet then I have to wonder about other areas of your life that are being neglected as a result of the constant focus on weight.  People who generally maintain healthy HABITS aren't going to gain or lose excessive amounts of weight.  It's only when habits change that weight gain or loss follows.  So my recommendation is to develop a lifestyle that is conducive for healthy habits and then use the rest of your time and energy to get into the business of living your life--attending to relationships, work, and other activities that perhaps have more value than a number on a scale. 

Original Post by laura916:

Original Post by pilgrimdude:

"notice you've gained a few pounds" 

This brings up my exact point when I am discussing/arguing with people about daily weighing-in.  I don't let myself gain "pounds" other than when I am conducting my occasional experiments.   Because I weigh-in regularly several times a day, I know what I will allow myself to weigh.  My weight window is 168-173; as soon as I am above 170, I take very clear notice. Should I get on or near 173:

• I exercise more
• I eat less
• I weigh-in several times a day

Until I am sure I am not weighing-in above my weight window.

Frankly, I don't see, once a person is in "maintenance," how he/she can argue against weighing-in daily.

A person who decides that being at any particular weight is not the most important thing in her life, someone who decides that maintaining weight isn't about being at the exact same number (or within a limited range of numbers) every single day, but rather engaging in generally healthy behaviors daily, and someone who doesn't want to be caught in a trap of equating gaining a few random pounds with "messing up" might decide not to weigh in every day.   There are other things in this life that are perhaps worthy of this kind of rigid attention.  But making sure you weigh the same thing every day sounds like a kind of prison I'd never want to be in. 

 ^^^^^^

i agree. Enjoy life

1) "It's just that the OP is in recovery from and ED and it troubles me that this kind of suggestion could keep her locked into her difficulties even more."  I must admit that this is news to me.  I have exchanged posts with the OP on other threads but I had missed this point.  I certainly don't want anyone to go back to unhealthy eating habits.

I will rephrase what I think is sound advice, based not on just my own personal opinion but on what I have been told by and read concerning health wellness experts.  Now, if I thought it would do any good, I would quote from several of them; but you, I am certain, could find some experts to quote from that would refute what I quoted. For anyone who is in maintenance and not having had a history of Eating Disorders, I think (and, again, I can quote plenty of health experts to support this) weighing-in daily can be very beneficial.  And so can recording meals and calorie consumption.

2) "However, if you're constantly crunching numbers and tweaking your diet then I have to wonder about other areas of your life that are being neglected as a result of the constant focus on weight."  I have to wonder why you even state this.  It certainly is interesting, but it seems odd the way you word it.  If I listed for you hundreds of people who weigh daily and who record their daily intake of calories but are happy, well-adjusted people, would that do any good?

3) "other activities that perhaps have more value than a number on a scale"  For many people who needed to lose weight, if they don't weigh in daily or at least several times a week, they sometimes get depressed when they finally do weigh-in and see that they gained weight; and then they go back to their old, unhealthy eating habits out of frustration.

Original Post by pilgrimdude:

2) "However, if you're constantly crunching numbers and tweaking your diet then I have to wonder about other areas of your life that are being neglected as a result of the constant focus on weight."  I have to wonder why you even state this.  It certainly is interesting, but it seems odd the way you word it.  If I listed for you hundreds of people who weigh daily and who record their daily intake of calories but are happy, well-adjusted people, would that do any good?

** hundreds of people would not be an adequate sample size to investigate this phenomenon, but statistics aside....i think there's a difference between routine weighing and causal counting versus hawk-like weighing and counting to adjust for a few pounds up or down.  it's not the behavior itself, but the function behind it that determines the extent to which it is, in my opinion, healthy.  one way to check is to ask yourself whether other people close to you have expressed concern about your preoccupation with diet and weight loss.  there's absolutely room for having this on your radar, but when it starts to take up a lot of space in your life it's time to question whether behaviors with good intentions have gone awry.  like i said, i'm not in a position to judge YOUR behaviors are healthy for you.  at the same time, i don't think that hypervigilance of numbers is a necessary component to sustainable weight maintenance. 

3) "other activities that perhaps have more value than a number on a scale"  For many people who needed to lose weight, if they don't weigh in daily or at least several times a week, they sometimes get depressed when they finally do weigh-in and see that they gained weight; and then they go back to their old, unhealthy eating habits out of frustration.

**we were talking about maintaining weight, not losing it.  i think that individuals who are beginning their weight loss journey may need some system of accountablility for the purposes of educating themselves about behaviors that contribute to weight loss.  at the same time, if depression, or even frustrations about weight gain, are enough to trigger the end of healthy behaviors for an individual, i would guess that they have some bigger obstacles in their path than keeping on top of their numbers. 

laura:  I am posting to let you know that I read your last post.  I respect your opinions and your thoughts.  I will not add any more of my thoughts about the topic, since I do not want to bring any more negativity to this Maintenance Board.  I disagree only slightly with some of what you believe; I think you certainly have general support for your beliefs.  Best of luck to all of us in our Maintenance goals.  Thanks for sharing your thoughts.

take care, pdude.  :)

i think chrissy's OP basically hits the nail on the head. after maintaining in relatively the same range for almost 4 months- and within 10 pounds of the weight I'm currently at for 2 years (even with an ED and all it's complications), I'm starting to think my body's found it's "happy spot". i'm really trying to switch over to intuitive eating/living, and have been practicing it this past summer. my body hasn't left a pretty tight window around 140-142. sure, i do count calories still, but i don't let the amount on the screen dictate whether or not i should eat an extra snack or not if my body's telling me i'm hungry.

it's taken a LOT of practice. i still have to be pretty vigilant about trying to get 3 square meals a day, and maintaining proper nutrition because I went a long time without hunger signals (which are starting to come back...slowly) and because I'm trying to restore my body to a point where I can have my period again. (sorry if this is tmi, but it's real life ;p) But from what I've experienced with my time in maintainance is that my body does a lot of the work for me. If I get nearer to 145, I find that I have more energy, move a lot more consequentially, and maybe eat a bit less because my appetite's not as big. I don't really restrict calories at all...but an ED has made that a taboo subject, and I find I don't really need to. I seem to return to right around 140. Honestly, I don't give too much credit to diets anymore after having been through the whole system since I was 14. It screws you up in way too many ways. On the flipside, I notice if I get anywhere near 138, I've got more ANXIOUS energy, get tired really easy, my blood sugar tends to be all over the place, and I'm pretty hungry on a consistant basis.

So all I can suggest is listen to your body, folks! It knows the business. As a friend once told me "Our body's weren't made to self-destruct".

:]

I don't know how I'll react.  To be honest, I'm trying to bump my weight back down a few pounds from my original maintenance goal.  Shhh!  Don't tell anyone in here!  But I maintained for the first month at +/- 2 pounds from my goal weight.

I'm not sure I want to count calories for the rest of my life, so I haven't decided what I'll do.  I guess I'm thinking about weighing in regularly (daily?  weekly?), and I like the idea of intuitive eating.  If I find myself putting on more weight than I'm comfortable with (or losing, for that matter), I think I'd just go back to counting calories and get things back under control.  I don't exercise to lose weight, though... I exercise to get in shape. 

I think your approach of easing up or watching more closely depending on where your at in your range is a good, common-sense approach.  And your comment on BM's was also interesting...  Since I started watching what I eat, I find my regularity has gone out the window.  I haven't found my happy place on the old porcelain throne yet.

One thing I'm pretty sure of... If I need to buy a pair of larger pants, there better be a good reason for it! :)

Clint

I really need an answer to this one before I drive myself mad! I have been leaving posts on the weight loss forum but I think they (understandably) are not very interested as I am at a healthy weight now.

I have lost weight very slowly over about five or six years and didn't own scales until May this year... since then I have fluctuated between 127 and 132. My goal weight should probably be 126lb but I look quite nice at this size (I think I look a bit lighter really - I probably carry all the weight in my boobs!) and despite eating 1300cal/day for months and then 1500cal/day for months and now on 1700cal/day (with a lot of general daily activity, walking, job on my feet, hiking etc) I have not lost any weight this year. So that's ok... I guess I am not meant to be thin... but it's just frustrating you know... people say to ease up, that I'm at my goal weight, a lovely healthy nicelooking weight, so I am eating a bit more (all healthy), and grrrrrrr I am at 131lb again this morning.

I had the idea that sfredbull did - that I should go a few lb UNDER my goal weight, say to 123lb to allow myself the leeway... however if eating 1300, 1500, 1700 for several months doesn't work (with exercise) am really at a loss as to how to do this.  I am 29 and 5'3" by the way so I don't think more food could really be the answer.

Arrgh, I am driving myself mad. Should I just throw my scales away and enjoy my XS and UK size 8 clothes and concentrate on life!? I am very happy with my uberhealthy uberyummy diet (I do still count it up though). This forum does make me feel like 130lb at 5'3" is not a very desirable weight!!!

1. "I am at a healthy weight now"
2. "I look quite nice at this size"
3. "my goal weight, a lovely healthy nicelooking weight"
4. "I am very happy with my uberhealthy uberyummy diet"

What are you asking?  You have achieved a remarkable thing in your life.  You are healthy and happy with how you look.  You don't need to lose any weight this year.  I have no way of knowing to whom you have been talking or what influences you have encountered. It seems to me that you have reached a good maintenance weight.  Are you healthy?  It seems to me that you are.

I think your having a weigh window of 127-132 is a super idea.  I have a weight window of 5 pounds also.  As long as you are healthy, these are my suggestions:

• drink a large glass of water to start the day
• get your metabolism jump-started with a healthy, high-protein breakfast
• exercise in a way that you enjoy it
• record your weight and calories, but don't obsess about them

If you carry  all your weight in your boobs, that is the way nature intended it.

thank you. I seem to keep needing to hear it. You are right, it is ok, it is fine. I think I am afraid of putting it back on. I am not sure why I seem to feel I need to lose more. I do get dishearted by all the posts on here by girls my size who think they are gross and fat. Even though I always told myself I would never be one of those girls!!

I like your ideas, they are simple and healthy. I am very healthy in my body yeah, just... sometimes my mind needs a slap or two. 

A few pounds of fluctuation is normal. 
I have decided not to worry unless it's several pounds over my goal, which is a pretty big window.  It never goes that high even with treats. I just generally make better choices.

How did I miss this thread yesterday?!?

Bairn- I think my mind needs a slap sometimes too! LOL! But Pilgrimdude & GI Jane usually do that for me! ;P

I was a bit anxious about a few lbs of 'unexplained' weight gain (i.e. didn't eat/drink anything different, no change to exercise etc.) and now I find all you happy maintainers with a 'weight range'- why did this never occur to me to allow myself this!? I guess so many years trying to get the lbs down, getting to near my goal, then going up & down 3-4lbs was freaking me out- but now I'm finding it's pretty normal?? Is this the reality of maintaining?! Wow. I guess I was spoiled the first 6-7wks of maintenence in that I didn't fluctuate from week to week at all (I didn't pass any remarks of daily fluctuations)- then to 'suddenly' gain a few lbs was a bit unnerving?

So- no more panicking. My range for now will be 147-150, then in a few weeks i intend to make a final burst to get under 140lbs (my goal!) and will adjust my 'range' accordingly.

Thanks everyone...my breathing has returned to normal (LOL!)

I've been maintaining for almost two years I don't weigh myself that often I just go by how my clothes fit.  If my jeans are fitting a little tighter then usual I don't assume they shrunk in the dryer (when I gained my weight that was always my first thought lol) I know I need to get on the scale.  For me after about 6lbs or so my clothes fit differently.  If I have indeed gained I start working out 4 or 5 days per week instead of 3 and I start weighing my food again and logging my calories.  For me sometimes it is as simple as refreshing myself on what 3oz of meat looks like or what a serving of cereal in the bowl should be.