Figuring out how to transition to maintenance
So, I have several questions for those who are in the maintenance phase:
How did you go about figuring out how much to eat? Did you count calories, or jus****ch your portions and limit the consumption of certain foods?
What is your current eating strategy for staying at a healthy weight? Are you still tracking your food?
If you reached your goal weight early on, did you have to eat a LOT to stop the weight loss?
What was like when the malabsorption stopped working for you? Was it sudden or gradual?
I appreciate your insights!
Just trying to prepare for the future so I don't start backsliding. I'm not very good at turning myself around once I start in the wrong direction.
Over the years I have seen many people facing regain because they tried to manipulate their weight rather than letting their body decide and settle down.
The diet we are eating at 6 months is the one we eat for life ... the portions will vary as you are able to eat more, but the types of foods will be exactly the same.
If you keep the transition from losing to maintenance organic, you will likely have a much easier time in the long term (5+ years).
I hope some of the longer term vets reply to this because I believe that few (if any) of us who have been around a long time and are successful manipulated their diet to stop losing!
Proud Feminist, Atheist, LGBT friend, and Democratic Socialist
Personally, I decided that I would rather be able to reach and maintain a realistic body weight than try to force my body to a lower weight and discover that I had to eat next to nothing -- which is not healthy -- to maintain that weight (if I could at all). Yeah, I would have liked to have been 5-10 pounds lighter, and was not very happy that my body had other ideas but, on the other hand, I like that my body allows me to maintain my weight without being ultra strict.
I sometimes wonder how many of the people who come back with regain after 2-3 years and swear they have not changed anything are just experiencing their body saying "no, that weight is too low"...
Lora
14 years out; 190 pounds lost, 165 pound loss maintained
You don't drown by falling in the water. You drown by staying there.
The loss of the caloric malabsorption is gradual for everyone. It actually starts within just a couple of weks after surgery! Some people have lost more of their malabsorption as early as 12 months out and some as late as 24 months, but for most people it is complete by around 18 months out. I did not look at your surgery date, but if you are close to your goal, you have probably already lost a fair amount of your malabsorption.
Lora
14 years out; 190 pounds lost, 165 pound loss maintained
You don't drown by falling in the water. You drown by staying there.
All I've ever done differently is having kick the carb monster out of my diet a few times when it snuck back in. I can still eat only up to 4oz of dense protein and a few bites of veggies or complex carbs at a meal so I didn't feel a need to change anything. It's just the way it is now.
I usually get in at least 60grams of protein a day. I do have treats everyother day or so.
I eat around 1300-1500 per day.
I still weigh my self pretty regularly. Usually once a week on Monday mornings. Weighed myself daily for awhile and realized that my weight fluctuates by a couple lbs throughout the week, but always seems to stabilze, without much effort, so went back to once a week, sometimes longer.
Once everything stabilized for me, losing weight become a completely different ballgame than it was before. Now when I make changes to my diet and exercise routine, I see the results (before, i was never able to). If I want to lose more wieght, I know how. Cut my carbs, watch my potions and no cheating, and hit the gym more! Actually getting ready to start an exercise training program (changing up my regular routine to more regimented one, for the heck of it). And my goal is to lose another 10 lbs on the program, but I'm just doing it as something to do, to have a goal in mind. And to see how much easier this program is at my current weight lol. We'll see what happens.
So here's my answers.....
1. Portions are based on surgeon's plan guidelines: around 4oz meats, no more than 1 cup of most servings (yogurt, veggies, etc) at a time. Continue to count calories, NO refined crap.
2. Contine to log, continue to measure/weigh, continue to THINK about food choices, plan meals/snacks, and listen to my body
3. Reached goal pretty early (around 7 months postop) so just kept letting the process go. I'm now around 20lbs under goal and modified my calories/carbs to maintain that. It was NOT very excessive to slow down the loss - maybe 200 extra calories and 30g carbs? If that. Just a small change put the breaks on the loss, plus my body was probably at the point where there was just very little extra fat to burn.
4. Not sure how much malabsorption has stopped or not. I know I dump on less things, so I can tell my body has adjusted in that sense. But until I start seeing an increase in weight with the same diet & exercise, I believe that I'm still in pretty active malabsorption.
First ultra: Stone Mill 50 miler 11/15/14 13:44:38, First Full Marathon: Marine Corps 10/27/13 4:57:11, Half Marathon PR 2:04:43 at Shamrock VA Beach Half-Marathon, 12/2/12 First Half-Marathon 2:32:47, 5K PR Run Under the Lights 5K 27:23 on 11/23/13, 10K PR 52:53 Pike's Peek 10K 4/21/13, (1st timed run) Accumen 8K 51:09 10/14/12.
I still track my food most days. I limit my crappy carbs and overall eat a healthy "normal" diet. The best advice is to set a weight gain limit. I weight everyday. If I hit 3 pounds above my goal, I cut bac****il they are gone. I do not understand why people wait until they have gained 20 even 50 before doing anything to stop it. 3 is much easier to lose.
Laura in Texas
53 years old; 5'7" tall; HW: 339 (BMI=53); GW: 140 CW: 170 (BMI=27)
RNY: 09-17-08 Dr. Garth Davis
brachioplasty: 12-18-09 Dr. Wainwright; lbl/bl: 06-28-11 Dr. LoMonaco
"May your choices reflect your hopes and not your fears."