Need advice for transitioning from weight loss to maintenance

[Rogofulm 2,440]

Hi All,

Need some WLS veteran advice! I've taken the approach that I wanted to get to goal as quickly as possible, and then deal with learning how to eat "normally" from the lower platform, rather than on the way down. Up to now I've existed on 700-900 calories per day from 90% Protein, 10% veggies and tons of fluids.

So now I'm approaching my goal and looking for advice on how to proceed. I'm wondering... if I keep doing what I'm doing, will I continue losing weight, or will my body find it's ideal weight and stop losing on its own? Or, more likely, I'll need to increase my calorie intake to 1300-1500 in order to maintain without gaining weight. Does that sound right?

If so, what foods should I reintroduce that won't throw me onto the slippery slope? I figure sugar and Desserts need to be off my menu pretty much forever, but how about high-Fiber carbs like brown rice and sweet potatoes? What other foods increase calories without danger? The thing is.... I get full and stay pretty satisfied the way I've been eating during the weight-loss journey. So what would I give up in order to add something else? Lower my Protein to add carbs? That sounds crazy at this point! But it might be the only way. I know.... This is a really good problem to have compared to the way it used to be, but still, I'm a bit baffled here. Any advice would be much appreciated!

Thanks,

Rog

[par1959 470]

Go talk with your NUT. I am still working towards my goal, but have asked my NUT 1) what should my goal be 2) how to change your diet once hitting your goal. Her answer was kind of our body will find its balance. She still stessed eating to right things ( light on the carbo side) and nuts are a good way to increase caroies instead of carbos.

[swimbikerun 1,045]

You can add in more veggies. That's the only thing. 90% Protein is a bit too much.

[CowgirlJane 14,259]

Well, I had to do hand to hand combat with everyone of those last say 30-40#... so worrying about how to stop weight loss was never a problem for me!

I am 3 years from surgery and been maintaining about 2 years. what worries me is that eating so "perfectly" might not be sustainable. I still eat moderate carb, eat Protein first etc but I do eat and drink "fun foods" too.

So, I would definately add veggies... way more veggies. I would also consider adding low GI fruit (like berries). Your body will likely slow down losing naturally, but men lose weight faster.... so be prepared to add in nuts etc.

[James Marusek 5,244]

I had RNY surgery 20 months ago. I was in a weight loss mode for 7 months and then very naturally transitioned into a maintenance mode. In the maintenance mode, it is very important to be happy. I try to find a balance with my meal, Protein, liquid, and Vitamin requirements while at the same time find an approach that I can live with in the long term without regaining the weight back again.

I asked my nutritionist "Why are people successful with weight loss after surgery, only to regain much of the weight back after surgery?" She said it is probably due to snacking between meals.

I took the approach of eating high Protein homemade chili and Soups as my meals. As a result when I worked my way up to 1 cup per meal, I was consuming around 65 grams of protein solely from my meals. I hate Protein shakes. As I obtained more and more protein from my meals, I could phase out my use of Protein Shakes. I still supplement protein. But in my case it is either a cup of hot cocoa (no sugar added) or a blueberry smoothie each day. They make me happy.

For me the other part of the equation is what to snack on. Protein is a good snack. But for me, the best snack is items that contain fats. This is because fats take away hunger. I make homemade whip cream. I substitute Splenda in place of sugar. (I do avoid sugar almost completely.) I have one cup of coffee each day with a very large scoop of whip cream. Another item that I use is Adkins treats. They contain fat and substitute sugar alcohol in place of sugar. I generally limit my calorie intake to 1300-1500 calories per day. But I also monitor my weight each day. So long as my weight is stable I am happy.

Everyone is different, what works for me may not work for you. The important thing is to find your happy state. Something that you can live with for the rest of your life, while still maintaining your weight loss. For me experimentation was the answer.

[Rogofulm 2,440]

Thanks for all the advice, folks! This Forum rocks!!! I am gradually adding more nuts and cheese to my program, without stopping my weight loss until I reach (or pass) may goal. I'm thinking 4 pounds below my goal will give me a buffer. But I can't tell people that, because unless they've gone through this, they think I'm getting too "skinny". Hah! My goal weight puts me exactly one pound into the "normal" BMI for my height, with 40 pounds below that before I reach the "underweight" category. 40!!! HAH, again!

Anybody else want to share thoughts on maintenance eating?

[Bandista 7,466]

Just want to say congratulations! And I think when it's time for me to stop losing I will look to full-fat yogurt and other "good" fats. Best wishes for this transition! You are an inspiration.

[Rogofulm 2,440]

Thanks! I see that your BMI is in the 20s. Congratulations on that! And from what everyone seems to be saying, the answer is to get additional calories from fat, not carbs. I like that idea!

[Freebird14 63]

Like you, @@Rogofulm, I've been adding nuts. Also, all kinds of dried fruit--lots of flavor and nutrients! And the combo is great for pre- and post-workouts.

[VSGAnn2014 12,992]

Great topic. Thanks for starting this, @Rogofulm.