REVOLVING TOPIC ON MAINTENANCE

[AmberFL 801]

Hi all!

So I am working on Maintenance, I feel good, I *think* I look good, health is great, I am eating anywhere from 1800-2000 calories a day. I am burning around 500-700calories for my workout and walking over 10k steps a day usually hitting 11,500 steps. I am maintaining which is great! I am hungry or I get lethargic which when I eat helps a lot! My obese mind set is slightly freaking out. and I am scared because I'm still within the year of my surgery I am messing it up. I have tried all week to stay within the 1500-1700 calories, 140g carbs, 40g fat that my bariatric packet tells me, and its IMPOSSIBLE. I know I have done well on this journey, I am just terrified of going back and eating too much and ruining all this progress.

My approximate daily macros:

1700-2000 calories

100-150g carbs

130-175g Protein

65-80g fat

Just need reassurance I am not alone in this journey.

[ms.sss 15,662]

soooo question:...why do you think you need to be in the 1500-1700 range if you are maintaining fine in the 1800-2000 range? logic would dictate that you would lose weight given your current exercise regimen if you dropped cals...are you looking to lose more weight? or maybe decrease activity levels? if so, then yeah dropping down a few hundred cals would do the trick. but if not, then why try to fix something that ain't broke?

I am a good 7 inches shorter than you and i maintain with 2300 cals a day...been at this level for about a year, and my weight has hovered around the same number +/- 3lbs the entire time. i don't count nor manage macros anymore, but a quick glance at MFP show that i'm well over 150g of net carbs every day this week and Protein about 80g more or less; as for exercise, from what i've read from your posts we are probably about the same activity expenditure range.

you wont "ruin everything" if you keep on top of things and watch whats happening (which sounds like what you are already doing), if you do that you would have plenty of time to adjust and make changes before it all goes to shite.

you're doing great! keep it up

[AmberFL 801]

25 minutes ago, ms.sss said:

soooo question:...why do you think you need to be in the 1500-1700 range if you are maintaining fine in the 1800-2000 range? logic would dictate that you would lose weight given your current exercise regimen if you dropped cals...are you looking to lose more weight? or maybe decrease activity levels? if so, then yeah dropping down a few hundred cals would do the trick. but if not, then why try to fix something that ain't broke?

I am a good 7 inches shorter than you and i maintain with 2300 cals a day...been at this level for about a year, and my weight has hovered around the same number +/- 3lbs the entire time. i don't count nor manage macros anymore, but a quick glance at MFP show that i'm well over 150g of net carbs every day this week and Protein about 80g more or less; as for exercise, from what i've read from your posts we are probably about the same activity expenditure range.

you wont "ruin everything" if you keep on top of things and watch whats happening (which sounds like what you are already doing), if you do that you would have plenty of time to adjust and make changes before it all goes to shite.

you're doing great! keep it up

I think my reasoning is because I am low key freaking out because I am *done* losing weight and maintaining and I have never ever ever ever been in this position. Always losing or gaining. So eating close to 2000 calories a day and only being 8months post op, my mind is telling me that I am going to start gaining and this is not sustainable. I have never stayed this active this long either lol Its just a new life that I am not used to, and this week I am panicking (WEIRD!)

I am sure that I need to talk to a therapist LOL but you guys are it for me at this moment. 🤣

[SpartanMaker 780]

Give yourself time!

When you press the brake in your car, it takes time to come to a complete stop. The same is true when you try to go from losing to maintaining. It's hard to know immediately if you are eating the right amount, especially with a significant amount of exercise like you're doing.

As you are learning, you've got to EAT to fuel that level of activity and it can be stressful for us formerly fat people to eat at levels that at one time would have led to weight gain.

Track things for a month or so and see where you end up. If you continue to lose, then you obviously need to eat even more. If you seem to be maintaining within a few pounds (keeping in mind normal fluctuations), you're probably where you need to be. If, heaven forbid, you do start to gain again, just ease off a tiny bit on the calories and you'll stabilize.

Whatever you do, don't stress it, because you now have all the knowledge and tools to stay at the weight you want!

[ms.sss 15,662]

further to the above, given your lifting regimen, i wouldn't rely too much on the number on the scale vs your body measurements. you look like you gained quite a bit of muscle mass over the past few months (and will likely create more!) and we all know muscle is denser than fat so....

along with scale weight, i personally go by how my clothes fit...so long as i don't have to buy bigger clothes, im good, ha!

(although my tshirts seem tighter these days, but i know its because my back and shoulders are getting bigger...not sure yet how i feel about that...lol)

[catwoman7 11,214]

yea maintenance takes A LOT of getting used to since nearly all of us have never been in this position before - or haven't in years. I was always gaining weight or trying to lose weight the whole time I was obese.

if you are maintaining on your current level of calories, then stick with that until it's no longer working - and then adjust up or down as needed. Calorie levels change if your activity levels change, or as you get older, or whatever. What I did for a long time was set an "oh crap" weight (for example, 160 lbs) and once I reached that, it was all hands on deck until I was safely back in my safe zone again. So something like that might work for you, too. But yes, maintenance is definitely hard to get used to!

[AmberFL 801]

16 hours ago, SpartanMaker said:

Give yourself time!

When you press the brake in your car, it takes time to come to a complete stop. The same is true when you try to go from losing to maintaining. It's hard to know immediately if you are eating the right amount, especially with a significant amount of exercise like you're doing.

As you are learning, you've got to EAT to fuel that level of activity and it can be stressful for us formerly fat people to eat at levels that at one time would have led to weight gain.

Track things for a month or so and see where you end up. If you continue to lose, then you obviously need to eat even more. If you seem to be maintaining within a few pounds (keeping in mind normal fluctuations), you're probably where you need to be. If, heaven forbid, you do start to gain again, just ease off a tiny bit on the calories and you'll stabilize.

Whatever you do, don't stress it, because you now have all the knowledge and tools to stay at the weight you want!

That's a great idea, I think I am scared is if I do gain weight I'll say eff it, and just keep it going like I used to. Getting out of this mind set is the hardest part! Your right I have to eat in order to fuel my activity. I have realized that as of today I am officially a year out from my first appt to start this process and its been quite a year. I have made it a full year of working out and changing my diet. I can do this for even longer!

[AmberFL 801]

11 hours ago, ms.sss said:

further to the above, given your lifting regimen, i wouldn't rely too much on the number on the scale vs your body measurements. you look like you gained quite a bit of muscle mass over the past few months (and will likely create more!) and we all know muscle is denser than fat so....

along with scale weight, i personally go by how my clothes fit...so long as i don't have to buy bigger clothes, im good, ha!

(although my tshirts seem tighter these days, but i know its because my back and shoulders are getting bigger...not sure yet how i feel about that...lol)

I was thinking that...I have been lifting heavier and more reps so I am getting more muscular in my thighs LOL I am a size 4 in my thighs and booty but have space in my waist....cant find good pair of jeans. So that makes sense, however I do not like seeing the scale up anyways LOL Oh! I did want to ask, when you got your boobies did you shirts/sports bras get bigger? I am getting mine on Dec 30th and I am holding back buying more tops because I'm not sure if I will go up a size..

[AmberFL 801]

2 hours ago, catwoman7 said:

yea maintenance takes A LOT of getting used to since nearly all of us have never been in this position before - or haven't in years. I was always gaining weight or trying to lose weight the whole time I was obese.

if you are maintaining on your current level of calories, then stick with that until it's no longer working - and then adjust up or down as needed. Calorie levels change if your activity levels change, or as you get older, or whatever. What I did for a long time was set an "oh crap" weight (for example, 160 lbs) and once I reached that, it was all hands on deck until I was safely back in my safe zone again. So something like that might work for you, too. But yes, maintenance is definitely hard to get used to!

its so hard!!! but i am going to take your guys advice as your seasoned vets! Just gonna stick with it and see how it plays out then adjust if I need to. Thank you!

[ms.sss 15,662]

56 minutes ago, AmberFL said:

I did want to ask, when you got your boobies did you shirts/sports bras get bigger?

well, i got a breast lift and not implants, so my bras size sort of stayed the same..i just filled them out differently.

pre-breast lift, all my my "boob material" sort of pooled at the bottom of my bra cup lol, so when i wore those demi-bras, i looked like i had two cups of cappuccinos on my chest lolololzzzz

now i fill out my bras properly and my nipples face forward!

[AmberFL 801]

1 hour ago, ms.sss said:

well, i got a breast lift and not implants, so my bras size sort of stayed the same..i just filled them out differently.

pre-breast lift, all my my "boob material" sort of pooled at the bottom of my bra cup lol, so when i wore those demi-bras, i looked like i had two cups of cappuccinos on my chest lolololzzzz

now i fill out my bras properly and my nipples face forward!

hahahhaha!!! I am def with you on the cappuccinos boobies. an A does not fit I just wear them to make it look like I am not a 13yr old boy lol I am getting a lift and implants. I am wanting a full DD so I am thinking I will either really fill out the smalls or have to go up to Mediums...hmmmmm

[ShoppGirl 4,844]

8 hours ago, AmberFL said:

hahahhaha!!! I am def with you on the cappuccinos boobies. an A does not fit I just wear them to make it look like I am not a 13yr old boy lol I am getting a lift and implants. I am wanting a full DD so I am thinking I will either really fill out the smalls or have to go up to Mediums...hmmmmm

I wonder if you brought a bra if they could give you a couple of the saline implants to put in your bra to give you some idea of what size they will be and how they would look under a shirt. I got mine so many years ago I honestly don’t remember how I settled on a size (I think I let the surgeon decide) but I do remember that they let me handle the different materials of implants and see the sizes.

Edited September 28 by ShoppGirl

[AmberFL 801]

@ShoppGirl I did the rice test and the size I wanted I reached out tot he consultant and she said that is a big implant LOL so I must not being doing something right. She said they have sizers that I will try on with the surgeon, and that him and I will determine the size. I just know I want my big boobies back LOL these itty bitty making me feel like I am a teenage boy and I did not work this damn hard to not look like a woman hahah!

[ShoppGirl 4,844]

6 hours ago, AmberFL said:

@ShoppGirl I did the rice test and the size I wanted I reached out tot he consultant and she said that is a big implant LOL so I must not being doing something right. She said they have sizers that I will try on with the surgeon, and that him and I will determine the size. I just know I want my big boobies back LOL these itty bitty making me feel like I am a teenage boy and I did not work this damn hard to not look like a woman hahah!

I totally got it when I got mine. I wore a size one and I think I was a small B cup. Like only at Victoria’s Secret otherwise I was an A. I think the surgeon is going to be a huge help in telling you what would look good on your body.

[Lilia_90 487]

On 9/26/2024 at 8:01 PM, AmberFL said:

Hi all!

So I am working on Maintenance, I feel good, I *think* I look good, health is great, I am eating anywhere from 1800-2000 calories a day. I am burning around 500-700calories for my workout and walking over 10k steps a day usually hitting 11,500 steps. I am maintaining which is great! I am hungry or I get lethargic which when I eat helps a lot! My obese mind set is slightly freaking out. and I am scared because I'm still within the year of my surgery I am messing it up. I have tried all week to stay within the 1500-1700 calories, 140g carbs, 40g fat that my bariatric packet tells me, and its IMPOSSIBLE. I know I have done well on this journey, I am just terrified of going back and eating too much and ruining all this progress.

My approximate daily macros:

1700-2000 calories

100-150g carbs

130-175g Protein

65-80g fat

Just need reassurance I am not alone in this journey.

Because I am still 'fairly" early in the journey (a little over 9.5 months post-op) I completely get your fear and worries.

I go through the same cycle of thoughts and what ifs, I wonder if I'm eating too much, too little, losing too much, regain....etc. so I get it.

What I can tell you is that you used your surgery to build really good habits and that is eating well most of the time, steps, weight training...etc. and I'm sure those replaced your previous bad habits.

Please do a mental comparison of yourself pre WLS and post WLS and see how much you've changed. From what I gather is that you took up exercise after WLS and that gives you great advantage. Your body will build muscle and lose fat simultaneously and you will be at the peak of hypertrophy so take that chance to build as much muscle as you can (fat burning machines).

I can tell you that someone at your height and activity level would need quite a bit more than 2000 calories to maintain, so you're still in a deficit. And the beauty of it, is that you can always dial back up or down when you see changes on the scale! Weight fluctuations are very normal (up to 10 lbs), yesterday I was 53.2 on the scale and the next morning I was 53.9 overnight! I know that I was getting my period that day so I knew it's Water retention, no biggie!

I think you absolutely got this!

Edited October 1 by Lilia_90