Getting close to goal. Let's talk maintenance

[LindsayT 594]

I have about 10 pounds to get to my goal of 150. I was curious about what maintenance looks like. I have an appointment in January to speak to my dietitian, but first-hand experience is always helpful, too. I'm worried about not being able to consume enough calories to maintain. I stopped counting and eating according to what my body is telling me (I'm losing an average of 10lbs a month.) I'm also concerned about reaching my goal weight and gaining a bit back (I've read that's a thing) Is it better to aim for under goal so if I gain it's back, it's where I want to be? Any any insight is much appreciated.

[catwoman7 11,212]

yes - a majority of people do have a 10-20 lb rebound gain, usually in year 3. It's not inevitable, but it does seem to happen to most of us.

maintenance wasn't too hard for a year or so - but since then, it's been a challenge. I hate that I constantly have to watch everything I eat and log every morsel, but for me anyway, if I quit doing that for too long, my weight starts heading north. Everyone is going to have a range of normal (as opposed to one specific number), since weight can fluctuate up or down by a couple of lbs any given day. So give yourself an acceptable range - maybe a 5 lb range. Once you hit the top of that range (or go over It - eek!), it's all hands on deck until you get back down comfortably within range again.

so a struggle, yes, but then, a lot of my never-been-obese women friends have to do the same thing. I know it's easy to think that some people can eat anything and not gain weight, but I think that's an extreme minority.

I think another thing that's an adjustment is the idea of weight maintenance itself. I've spent a huge chunk of my life either gaining weight or trying to lose weight. Maintaining within a certain range was a foreign concept for me...

[LindsayT 594]

1 minute ago, catwoman7 said:

yes - a majority of people do have a 10-20 lb rebound gain, usually in year 3. It's not inevitable, but it does seem to happen to most of us.

maintenance wasn't too hard for a year or so - but since then, it's been a challenge. I hate that I constantly have to watch everything I eat and log every morsel, but for me anyway, if I quit doing that for too long, my weight starts heading north. Everyone is going to have a range of normal (as opposed to one specific number), since weight can fluctuate up or down by a couple of lbs any given day. So give yourself an acceptable range - maybe a 5 lb range. Once you hit the top of that range (or go over It - eek!), it's all hands on deck until you get back down comfortably within range again.

so a struggle, yes, but then, a lot of my never-been-obese women friends have to do the same thing. I know it's easy to think that some people can eat anything and not gain weight, but I think that's an extreme minority.

I think another thing that's an adjustment is the idea of weight maintenance itself. I've spent a huge chunk of my life either gaining weight or trying to lose weight. Maintaining within a certain range was a foreign concept for me...

I'm definitely giving myself grace. 150-155 is my range. And I all too well understand weight fluctuations... hello time of the month.

I don't want to get complacent as time goes on. It's terrifying to think about gaining back the weight. For me, I'd get to a weight, get comfortable there, then gain more, get comfortable, etc.

I do feel at some point I'll need to start counting again. It's just so annoying to me. I wish there was an easier way to track (I use baritastic).

[BigSue 1,370]

I would not be too concerned about losing too much weight. Unless you have extremely rare and serious complications, it is infuriatingly easy to eat more than enough calories to maintain. For most people, avoiding regain is the biggest concern in the long term. I’m about 3.5 years out and I have to be super careful to track my calories and work out every day.

If I weren’t careful to eat low-calorie foods, I could easily gain back a lot of weight. The effects of the restriction wear off over time and I can eat much larger portions than I could, say, 1 year out. Not nearly as much as I could eat pre-surgery (I was a bottomless pit!) but if I were still eating the same high-calorie foods, I would be in trouble.

The only reason I’ve been able to maintain my weight loss so far is because I completely changed the way I eat. Going through the post-op diet progression forced me to reset my diet, relearn how to eat. Now that my restriction has weakened and I can’t rely on my stomach to limit my portion sizes, I have to fill my stomach with low-calorie foods. In some ways it’s easier than before surgery because I’ve retrained my palate and developed good habits, but it is definitely still a struggle every day.

[LindsayT 594]

4 hours ago, BigSue said:

I would not be too concerned about losing too much weight. Unless you have extremely rare and serious complications, it is infuriatingly easy to eat more than enough calories to maintain. For most people, avoiding regain is the biggest concern in the long term. I’m about 3.5 years out and I have to be super careful to track my calories and work out every day.

If I weren’t careful to eat low-calorie foods, I could easily gain back a lot of weight. The effects of the restriction wear off over time and I can eat much larger portions than I could, say, 1 year out. Not nearly as much as I could eat pre-surgery (I was a bottomless pit!) but if I were still eating the same high-calorie foods, I would be in trouble.

The only reason I’ve been able to maintain my weight loss so far is because I completely changed the way I eat. Going through the post-op diet progression forced me to reset my diet, relearn how to eat. Now that my restriction has weakened and I can’t rely on my stomach to limit my portion sizes, I have to fill my stomach with low-calorie foods. In some ways it’s easier than before surgery because I’ve retrained my palate and developed good habits, but it is definitely still a struggle every day.

I know restriction wears off, but man, wouldn't it be nice if it lasted forever.

I've definitely changed eating habits, but there are days I want all the not so healthy stuff.

[ChunkCat 728]

I've been told by a lot of vets to ride the weight loss down for as long as it lasts, even if you dip way below your goal weight. Usually the weight loss will taper off by itself unless you have extreme complications, and that breathing room will be welcome when you hit that rebound and gain some before balancing out. At least that was the advice given to me by DS vets that have maintained their weights for well over a decade, so I assume the same holds true for bypass patients.

It is very rare to lose too much, but it is possible that your body's happiest set point is lower than your goal weight, and you'd never know if you don't let the weight loss continue until it naturally tapers off.

I don't know what maintenance looks like for a bypass patient, but I suspect like Catwoman7 says, there is some measure of monitoring and portion controlling that will always be there, just like a lot of naturally thin women engage in to maintain their weights. I figure you either track your food (with an app), or you track the scale, or you track both. But most women I know track something regularly to maintain. I'm so excited for you being so close to goal!!

[Arabesque 7,240]

When I was still losing & exceeding my goal, my surgeon said he thought I’d lost enough & needed to up my intake. I said I’m not deliberately trying to lose more but I could only eat what I could eat at that time & I thought the extra loss would help if I did have a regain - some wriggle room. Of course I kept losing & they stopped commenting as my surgeon & his colleague realised I was actually more finely built & my weight was okay. They prefer me to be a little more than I am currently (more 50kg) but I weigh what I weigh.

I slowly started adding Snacks to my intake to slow my loss as I was able. In time though I was able to eat more for a meal so I reduced my snacks until I found that balance/sweet spot to maintain. I’ll always need to snack because I generally eat pretty cleanly & therefore lower calories. Over time I’ve worked out what foods I’m better off avoiding & what foods I can only have occasionally. I’m not a calorie counter or food tracker but do random checks - it works for me. Watching what I eat & being aware of portion sizes will be a lifelong behaviour. As others have said it wouldn’t take much to start down the weight gain path.

To me it comes down to what weight you feel most comfortable at, is easy to maintain & working out a way of eating to support that weight that is sustainable & doesn't restrict or affect your life/lifestyle.

All the best.

[The Greater Fool 2,024]

20 hours ago, LindsayT said:

I know restriction wears off, but man, wouldn't it be nice if it lasted forever.

I've definitely changed eating habits, but there are days I want all the not so healthy stuff.

Restriction doesn't always wear off. I'm about 20 years post-op and my restriction is about the same as it was at about 6 months post-op. I honestly don't know if it's something my surgeon did, or I did, or just dumb luck.

Keep the good habits, don't push your envelope, and continue to bask in your successes.

Good luck,

Tek