Successful Maintenance Without Strict IP
 

I'm wondering who else is having success in maintenance by watching what they eat and exercising?

I loved the plan for losing the weight (I followed it strictly), and have been able to stay at goal for 4.5 months by tracking my calories in MFP and adding exercise. I don't separate foods or avoid carbs, just track and weigh regularly and adjust calories as needed. I am far more conscious of what I eat than I was before, but I eat what I want within the calorie range (approximately 2000/day before exercise - more if I've worked out)

I see so many maintainers going back to phase 1, and I'm wondering if that's the pattern?

HI BCGirl, what are Matol products and where do you get it?

I only go back to P1 when I've had those "stinkin' thinkin'" phases -- you know, when I've convinced myself that I can eat 'normally' now (which always translates into sugar!!) The most successful route for me is to do a restricted for breakfast, a large salad with WF for lunch, an RTD for mid-afternoon snack, a normal dinner and another RTD before bed. And, NO SUGAR! I am totally addicted and can justify and rationalize ingesting sweets until the scale says, "no more." It helps that I like the choc & the mango RTD's and the pb bars and the soy puffs. They're more like a treat.

Sounds like your maintenance plan is working. Good job!

Matol is another version of this plan. I believe you have to get the products from them. I have not been able to find them anywhere except on thier website.

thanks Rissimo

I'm glad to hear maintenance is possible by watching what you eat and keeping your calories in check. The thought of seperate carbs & fat sorta stresses me out. Like no apples with peanut butter?! Ack! That was a favorite snack of mine!

I started IP in September2010...strict strict strict...lost 60 pounds in 5 months...then a modified version with alternatives for another 3 months and lost another 25 pounds. I maintained from Memorial Day 2011 until Christmas of 2011. Since Christmas (9 weeks ago)...the scale won't budge...up 10 pounds....2 vacation (Austin Texas and a cruise)....I was an exercise freak and a calorie counter for 5 straight weeks (exercise 2 hours a day and 1400 calories)...did not budge a single pound. New goal...don'tgainanother pound!

But I did maintain very well for 7 straight months by just staying in control and nothing too strict....phase 1 day here and there.

I am trying Somersize for a month....I would like to lose 5 of the 10. If not...I will go back to IP.

Thanks for the feedback from others, I don't want to feel like I'm on a diet for the rest of my life as opposed to healthy eating. I also don't want to be tied to buying "diet" foods now that I'm at my healthy weight.

Matol is a program with the same foods as IP - my sister lost 45 pounds with them so I signed up and did the same (well just under 35). It's a direct sales company.

So great that you've been able to stay at your goal weight by tracking and adding exercise! IMHO Phase 4 is simply one way to maintain. There are other techniques for maintenance. I personally think tracking is critical because it keeps you mindful. Everyone has to find what works for them, whether its P4, low carb, counting calories, etc. My maintenance is a combination of all 3. A lot of Maintainers on this board have gone back to P1 (1) to quickly take off holiday weight gained, and/or (2) for the recommended annual pancreas re-set.

Keep in touch with how you are doing ok? ;)

I totally agree. Personally, I started eating Paleo (no grains or processed foods) and it works wonders for maintaining. Getting your carbs from fruit and sweet potatoes, not sugar and wheat. Also, exercise certainly helps- but it doesn't have to be killing yourself on a treadmill. Just moving around. I also like the natural and evolutionary approach to nutrition that is Paleo.

That's just what seems to work best for me!

How long have you been maintaining this way?

I'm worried because it seems like on the maintainers thread most people are back on phase 1 even after being really focused on phase 4 then going "off plan" sometimes for a very short holiday etc.

Thanks so much, it just seems like the maintainers thread is all about phase 1 these days :).

I went back to P1 for my pancreatic "reboot". Plus, I had gone back to eating the way I ate before going on IP, so I started putting on a few pounds and wanted to nip it in the bud. I did well on maintenance for quite a while, but again, I got lazy, quit tracking and bringing in healthy snacks, and would eat Oreo balls, rice krispy treats, and whatever junk food was in my face.

There...I said it...I got lazy and am trying to learn my lesson for good from that. :)

That makes perfect sense to me!

The strange thing is I'd rather eat "normally" but consciously 320 days a year, and "reset" annually if I end up 5 or 10 pounds heavier than being perpetually on a diet or feeling like I can't enjoy food without guilt. That may not be functional (I'm not talking about going crazy), but the gift of IP is that we all know how to drop a few pounds if we end up on an upward swing over the long term.

I've been eating this way for about two months now. It's personal preference for me- I know that if I even allow myself a little "junk", I'll go overboard or pick up my old habits. So I've just adapted a lifestyle that stays away from it- I don't even ever want bread or pasta now. I never thought that would happen, but it did. Besides, all of the good tastes that we put with bread or pasta are just as good on other foods, like chicken or veggies (in my opinion).

edit: I do allow myself "cheats" on the weekends or if I'm out to eat, like an O'Charley's bread roll (YUM.) or a little dessert. I also drink a few nights a week. But that doesn't effect my weight because I go right back to my (now)-normal eating habits right after. I've also been training myself to not eat unless I'm hungry.

Absolutely, so would I, and it's totally doable. Especially when you're conscious and don't mindlessly eat. :)

I like your discussion BCgirl... I know that you've always been a proponent of tracking/ exercise vs. free day/ phase 1 day. Maile & Jenny have both done very well with this type of mentality as well. I'm getting there... slowly... very, very slow learner :) In the beginning I really enjoyed the free day because it 'allowed' me to indulge in all the things that I'd been hankering for but inevitably I would go overboard and a binge mentality would rear it's ugly head and by the end of it I would be sick and that feeling of being ill would continue into the next day. And yet the next week there I am doing the exact same thing over again. Smart? No! But it has taken me time to come around to what you & Maile & jenny did instinctively- let myself enjoy the occasional treat throughout the week and I won't feel a need to go completely overboard on one day. I just came back from a 2.5 week vacation to Hawaii and for a number of reasons followed 'intuitive' maintenance. Eating healthy foods, stopping when full, exercise daily I came home within a couple of pounds of where I was when I left. I loved being unchained from the scale. And not worrying about how much fruit I was eating. Guess I can't be too carb sensitive to fruit thank goodness ;) As to Phase 1 & being tied to diet products- that's me taking the easy way out- rather than calculating a low carb day for myself to have once a week I go with the tried, tested and true. I do know for me to have balance I need the once a week low carb/ cal day. It sets a pattern for me- 3 meals and a couple snacks. Not constant grazing. Which is what I will do if left to my own devices. Anyway, BCgirl, I am so happy to see you maintaining and posting here. Everyone has different ways of creating balance but of course the overall goal needs to be healthful living at a healthy weight. 'Maintenance mentality' seems to come very naturally to you... you're a great role model...

I stayed close to my original goal weight for 8 months mainly following a low carb diet. In December I relaxed and ate more carbs and the pounds started coming back.
I have always exercised a lot. I do not find that it makes any improvement in weight loss, only in toning and fitness.
I don't think wheat or sugar can ever be a significant part of my diet.

Thanks so much for your post - I've always felt a little like an outsider on some of these discussions and I really enjoy following your perspective. (I'm also a Sherwood Park girl so enjoy the Alberta discussions).

It was a winter trip to Costa Rica that made me realize I could eat more "normally" as well. I decided not to make my eating a central aspect of the trip, ate consciously and ended up pretty much where I started (which made me up my calorie intake when I got back, I think I was eating too few calories for my metabolism and I do a little better around 2000). I guess the real test would be what happens after a year etc., it has only been 6 months.

Thanks Cap :)

I had fallen off of exercise, which contributed to the gradual weight gain. Then after losing the weight I exercised every day, that was too often with my schedule so now I'm at 3-4 times a week. I don't seem to respond negatively to wheat or sugar, just junk food and big portions :), those are my downfall.

IP taught me so much about what I was actually putting into my body before, and my system really seems to respond positively to the supplements I've added.

That's what is great about IP, I think. And the 4 cups of veggies a day habit. What supplements do you take?

I am on a lot of drugs :).

I take

a multivitamin,
omega 3s,
two supplements from a company called Univera - "xtra" and "KM",
calcium/magnesium supplement
some supplements to assist with hair growth (lost lots with the quick weight loss).
a tablespoon of "greens plus" in my first water in the morning
a tablespoon of ground chia seeds in my greek yogurt/blueberries and granola every morning

I buy little baggies at the dollar store and make them up with all of my daily supplements so it's easy to take them (and since I travel for work, it's easy to pack them all).

I only do a phase 1 day after a cheat day or if I've had too much sodium. I do not like to feel bloated, not even for one stinking day. I'd rather do phase 1 and get rid of it. I eat a phase 3 breakfast everyday and limit my carbs everywhere else. I find I do okay with sweet pototoes and the higher carb veggies, but I don't do well with eating pasta, rice or bread. I avoid those things, except for cheat days. I'm figuring out what works for me and I'm getting more comfortable with my diet. I'm only weighing every 3 days or so and I'm fine. I've actually lost some lbs in maintenance. My lower weight has now become my higher ceiling weight. I don't post a lot about cheat days because so many in maintenance have been having some weight fluctuations and extended phase 1 days. I keep it quiet out of support for them. If someone is struggling, they likely don't want to hear about someone else's indulgences. I don't want my post to be a trigger for someone else right now.

Thanks Paint Lady, it sounds like you've got a system that works really well.

I think my concern is actually with the entire idea of "cheating" on what shouldn't be a diet anymore, it should just be real life.

I was hoping that in the maintenance threads there would be more people able to talk about eating in a much freer way instead of it feeling like maintenance was as stressful (or more so in some cases) than phase 1.

I am not advocating posting about "indulgences" but I do think that there is a need for dieters in the earlier phases to hear that for some maintenance may end up being a little easier and not harder than phase 1/2.

Totally unrelated, but that little baby in your profile pic is about the cutest kid I've ever seen :)

I'd love to hear from others as well, I've only been maintaining for six months.

I talked to a friend of mine who lost significant weight last year and has kept it off and she said that maybe people that go to regular eating don't keep posting on support sites.

I always hope that all those that used to post, hit their goals, and aren't here anymore have gone on to healthy non-diet related lives (as opposed to gaining it all back etc)!

Thanks for posting about getting to a normal, healthy eating plan where you don't have to work every day to maintain! I hope to get there one day. I am a chronic overeater with a sweet tooth, so I still struggle. I have lost 12 lbs so far on maintenance (5 months in maintenance so far), but it has involved strict tracking and phase 1 days after a night of indulging in a host of sugary treats. I like to think that one day I'll be where you are!

I bet it's true that some people that are really successful like you are in maintenance quit posting and it's those of us that still struggle that are logging in to this site for the camaraderie and support. I'm sure they are out there though.

Congratulations on your success Pauley, especially continuing to lose weight after phase 3. I do track what I eat to keep an eye on things as well. Hopefully we'll both be at weights we're happy with over the long term :).