What does maintenance look like/involve?

[hm734 228]

Hi guys! I am getting very close to goal (5 1/2 months post op) and don't see a lot posted on how to just maintain. What works for you? What is your intake?

[Indymom 132]

I'm technically not in maintenance yet, since I'm still 18 lbs from goal. However, during the holidays I've had trouble continuing weight loss so I'm OK with maintaining until after the first of the year. I've found that I've not been doing a good job of tracking my food and my exercise; however, I believe that I'm still sticking around 1300-1500 calories a day and I've been able to maintain my current weight with that target. I think with maintenance, it's a matter of trial and error to find the right balance of daily calorie intake and exercise to keep from losing or gaining. I've read a number of posts (mostly on OH) where people have had to increase their carb intake to maintain their weight rather than continue losing.

[lsereno 2,525]

I've been within 5 lbs of the same weight since I hit goal last spring.

Here's what maintenance looks like for me:

I follow the post-op guidelines for Vitamins, Protein and fluids. I stick pretty closely to my 1200 calorie pre-op diet plan up through dinner. After dinner I have a snack. If my weight is at the lower end of my bounce range, I may have more Snacks or a few cocktails. When I hit the high end of my bounce range, I cut back on extras.

Here's a typical day for me:

Breakfast:

1 cup regular coffee

1 cup Fage 0 yogurt or 1 cup soy milk

1 slice whole wheat toast or 1 double Fiber english muffin or 1/4 cup oatmeal prepared with 3/4 cup Water

2 oz. protein: Turkey Little Smokies, fat free Hebrew National Hot Dogs, or lunch meat

1 serving of fruit, whatever is in season

Lunch:

1 slice whole wheat bread or low fat crackers

1 oz lite cheese with at least 5 grams of Protein

2 oz. of lunch meat, chicken, beef, or ham

1/2-1 cup of vegetables or a small can of V-8

Afternoon snack

Piece of fruit and 1 oz cheese or sometimes pretzels

Dinner:

3 oz. of protein

1/2 cup vegetables

1/3 cup potatoes, slice of bread, rice, or 1/3 cup noodles

After dinner snack:

Lighter choices: Cup of soy milk with sweetener, graham crackers with Peanut Butter, pretzels, cut up fruit

Other choices: popcorn, candy, baked treats

Cocktails: A couple of times per week I have cocktails. If my weight is high, I skip them or choose a low calorie option, such as Vodka and Diet Lemonaide.

I rarely eat ice cream or potato chips.

I currently work out 4 day a week. Currently, that is a brisk walk of at least one hour. I plan to cut back on walking to two days and return to the gym for three strength training classes because I recently found a gym with morning classes. Until I hit goal, I worked out with a trainer three days a week and walked two days a week. In maintenance, I switched to three workout classes, but they were in the evenings or on weekends. I prefer to workout on weekday mornings.

So far, it's working for me. Your mileage my vary.

Lynda