SylviesGirl......Sorry that those pesky up pounds are distressing you. I wonder how a fun day might throw my consistency off - but I DO so LOVE them. I don't have a desire to go crazy, but it sure is nice to not have to be so "cognitive" for a day!

I have only had the yogurt/pb combo at breakfast. I enjoy breakfast for the same reason as the free day.....so nice to eat with a more balanced 1/3 ratio of all macros!

Here is a question though: What rules do you (and other maintainers) follow for snacks? I usually don't do a lot of combined foods....so I either have a protein shake/bar, a piece of cheese, or a small serving of nuts. I have done the pretzel/hummus snack this week which is 25gC to 5g fat. I realize if I am going to have that snack later in the day, I need to keep my grain carbs low at breakfast. I don't usually have just fruit. I guess I'm not much of a fruit girl.

But, honestly, I haven't really thought about ratios at snack time. How do others do it?

Also, Sylviesgirl, do you have a kiddo in marching band? I did marching band in high school (well, colorguard), as did my sis. She then went on to march drum corps and now is the colorguard instructor for a really successful marching band in TN. I have gone down to help her with band camp for a few summers. So fun! We are going to Nashville for a competition next weekend (my neice is in colorguard in same band). It's in our blood!

Hi everyone;

Well, I decided to buy some IP food and follow P1 for 2 weeks starting on Monday then phase off. I'm hoping most of those up lbs will be gone and then I can focus on my exercising and maintenance again. Thanks Joysh for letting me know what you do to lose.

And I will join you sylviesgirl on trying to stay calm and not go into panic mode, I have a plan, I know it'll work.

Eve: yes, love the exercise, just need to make sure I'm watching my eating too. The exercise won't help me maintain if I don't make sure my eating is in check. And I'd like to hear what others snack on too, I always have to think about that.

Jenny; you are amazing at the distances you cover with your runs! Maybe one day I'll get there!

Have a great Saturday you maintainers!

Yep, my son is a trumpet player. This is his freshman year, but he has been playing trumpet for almost 5 years. He's totally into marching band! Such a nice group of kids, instructors, and parents. It's really done a lot to get him right into the swing of high school. What a remarkable job for your sister! She must be very creative and very patient. ;-)

As far as snacks, I don't feel like I am one to be giving advice, but what I do is try to keep my snacks to something that contains protein and is either carb heavy or fat heavy at the same time. I really try not to eat anything that is straight carbs/no protein anymore. (Except for the occasional piece of fruit.) For that reason, I sprinkle PB2 on my popcorn, even. It seems to satiate me more and keep me off "the carb coaster" of wanting more and more simple carbs. Interested to hear what others say.

SylviesGirls and Evemomma: Hooray for marching band! Glad to hear your kids are involved! I teach music education at a university and a good many of my students are training to be band directors. I spend a fair amount of time observing them teach middle and high school bands when they student teach. This tradition will definitely continue with the next generation.

I continue to enjoy my Quest bar for a snack, although sometimes I'll have some almonds or almond butter. I also continue to eat a dill pickle in the evenings when I get the munchies. I always feel better when I do that than if I eat something I consider to be higher carb (like a few spoons of granola) or a yogurt.

Have fun in Nashville!

I'm very happy that I'm back at my goal weight. I want to get a couple of pounds under it so I have wiggle room. I splurged this morning and bought a few more pieces of clothing. It's been a year and a half since I reached my goal and I really do have enough clothes in my new wardrobe, but I can't seem to resist. Has my food addition turned into a shopping addiction? It still surprises me to buy size S or even ES.

Have a good day everyone!

When am I out of ketosis? When does the glycogen fill back up? I have. 4 days left in P3 and I still have no appetite. I used to live to eat and now I can barely eat three meals. I'm really hoping it stays this way.

I find everyone asks me if I feel good and I guess I feel good but at the same time I don't feel any different. I know I look better and physically I can do more, but mentally, I don't know. I can't even describe it but I wonder whether that is why so many gain back and why we have to daily weigh so visually we stay in check.

I'm struggling with eating in maintenance because i don't want to add a lot of grains back into my diet. I just read Refuse to Regain and the primarian diet she describes seems more like me but IP got me this far so I should probably just trust it. My first three days in maintenance I will be away and eating all my meals out so nothing like jumping right in. First time having alcohol since February too.

ChipnDip, congratulations on your loss! Also - it's great that you phased off properly. That's the first key to maintaining.

You should be out of ketosis when you add the other foods for P3.

You really don't need to add a lot of grains if you don't want to. Have some carbs for breakfast and then stay away on normal days. If you go out or have a special occasion, don't be afraid of eating a little.

Yes, it is scary how many people regain the weight, but you seem to be doing well. You've already read Refuse to Regain, which has some great information. Read and post on this thread for more support. You can do this!

Just don't go overboard on your first 3 days of maintenance. You'll do fine! It's a process; it's life!

Hi Fellow Maintainers/Re-setters~ I've missed lurking n posting but am with you all in spirit, especially those in the figuring it out mode. Agree wholeheartedly to not panic, though it can be scary when things we thought were finally gone re-surface, ie big appetite. There are some great suggestions out there--thanks all. Unsolicited advice for newer maintainers....don't forget to enJOY the fact that you are figuring it all out from the vantage point of a healthy weight and that is SO much better than doing it with the burden of being overweight/obese!

Crazy busy week and I'm tired and haven't eaten well. But I shall not panic rather focus on avoiding hunger, figuring out the new pedometer and getting moving.

My 2 cents about snacking is that I try to avoid it. Mostly I snack when bored and it just makes me want to keep eating. If I truly need something to tide me over to mealtime, a fresh cucumber or something similar will do. If I work up my ability to eat a good sized meal, I don't need a snack between meals. The biggest barrier imho is the P1-etched reluctance to eat a normal-sized meal. I tend to shy away from 400 calories, but if I take the plunge and eat 450 calories, then the only snack I have will be something before bed, maybe an apple. I feel wonderful doing this, kind of decadent, though I do miss the self-congratulatory feeling of losing mode---

Love the musical talent I'm reading here! :)

Such great insights! I love reading this thread first thing in the a.m. - gets me motivated for the day!

Hawaii69 - Your run sounds awesome! I envy people who can run - I had a spinal fusion and the surgeon told me "no running unless you're being chased". I am going to have to come up with a good exercise routine besides walking. Once I get back to PT we'll get back into strength training (which I love) but I think I need to find some cardio that I like and will do.

SylviesGirl - so glad to hear you are relaxing a bit! It feels good to just enjoy your food for awhile. I try to not obsess with planning but it's hard sometimes. During the week it's easier to have everything planned and set but I try to do a more "freeform" style on the weekends.

joysh - enjoy the family time! I too had parents that ingrained the "clean plate" mentality and I have tried hard to break it even before IP. I'm also working hard to get rid of the idea that I need to eat just because it's meal time. Who knew I'd have to change even more habits once I got to maintenance?

evemomma - so glad you are feeling better!

ChipnDip - I know exactly what you mean on the "feeling better". People ask me that too and, yes, I feel better physically and I know I look better but it's almost like my brain is saying "where do we go from here?" I'm proud of myself but at the same time I worked so long and hard to get here and I guess I need to start forging some new paths for myself. I've been thinking about my next goals so I don't get complacent and rest on my laurels if you know what I mean.

mars735 - good point on the not panicking! Hope you're having a nice relaxing weekend after the crazy week.

I slept most of the day yesterday - it was my first mostly full week back at work and I was so tired. So I basically hung out in my jammies, watched TV and slept. Sounds self-indulgent, but I really needed the "turn my brain off" time.

Still up a couple of pounds from my lowest but I'm trying not to worry about it - once I'm back to regular exercise and not waking up at 3 a.m. I suspect things will calm down. I also realized I'm not getting near enough water in and drinking way too much coffee during the workday. Going to have to pay attention to that.

Sounds like you a sound plan, Sylviesgirl. I hope you enjoyed band practice. Sometimes maintenance reminds me of landing a jet plane on a airstrip....I can 'hear' roar of the downshifting engines of P1 dieting & the bumpiness of uneven topography on the ground. Other times, I think of maintenance as Mr Toad's Wild Ride where I'm veering all over the place and having near collisions :). Look forward to hearing how it goes---tolerating the anxiety is a big piece, I think. And yes yes yes, aiming for P5! :D

JennyWow--that's commitment--hope your cold clears up asap! When & where is the Marathon (sorry if I missed that in a previous post) Hope you are having a good time in Florida. :carrot: Happy Thanksgiving!


Hawaii69, How's it going? Good for you for staying on top of things; you are occupying the territory of maintenance!

Congratulations joysh! I think your new addiction is a good one! Thanks for all the good tips about maintaining and getting off small gains. Your term "reset" as opposed to "reboot" is great.

CONGRATS ChipnDip!!!! Good luck on your 3 days! I leave grains out of my diet and don't miss them at all. I tried to eat things like a slice of toast in the am, quinoa for my carby meal, and found that I just didn't do well.....got hunger spikes. On fun days I don't exclude anything but find I feel better overall if I skip the grains. Hope you enjoyed the alcohol! :hat:

Thanks Ruth Ann It's good to see you back here. It sounds like you are getting back to your routine. That rest sounds delicious and well-deserved. I had a similar surgery a while back. I experienced landmarks of progress along the way--1 month, 6 months, and even a yr after, I would look back and say 'now I have my energy back'. You'll need that energy for shopping, yes? :D

Slipfree Hope you are having a relaxing wekend. Thanks for sharing your list--simple and comprehensive!

evemomma :wave: How's it shakin'?

I so appreciate everyone's thoughtful posts, great ideas & support!!!

Nice to see how many of us are figuring out this whole maintaining thing. (Joysh, great job on the reboot!) I think the key is making sure we don't let it all get out of control. I had stocked up on packets before I went away, and although I'm not really needing them right now I'm going to hang onto them. I also think I'll start using them as 'healthy snacks' for those mid-afternoon cravings. It's better for me than grabbing something that's high carb.

I'm finally over jetlag and am sleeping normally at night. It was hard being so turned around, with a 12 hour time difference. About the only time I could catch my husband on Skype or Facetime was first thing in the morning or after dinner. I'm finally getting back to going through photos so will try to post up a few soon.

Bubbleblower I've wondered where your profile photo is taken--is that you? Glad you're getting settled and look fwd to seeing your picts. Those packets make great snacks.

Hawaii -- What some company? I have decided that I just need to get a few pounds off to feel good about myself and continue my "just relax" campaign. It's hard to relax when I feel like I am at the tip-top of what I can tolerate with absolutely no breathing room.

I had a couple treats last night, which calls for a P1 day today. I figure, I may as well stay in losing-mode for a while and get back down a bit. I think I will try Joysh's 1-2-3, but adapt it to a 1-1-2-3 simply because my schedule tomorrow makes P2 impossible. There is a chili-cook off during the band competition next Saturday, so I don't want to be on P1 for that. I think that will be my fun day and then back to a 1-1-2-3 again the following week. Anyone see a problem with that? This is new to me, so let me know.

Chip n Dip -- Congrats on getting to goal!! Woo-hoo! You'll find your way in maintenance. It takes a while, so be patient with yourself and expect some mistakes/learning curve. I didn't have an appetite bump in P3 nor did I have the 3lb gain predicted. It did come on during maintenance, though, the first time I ate less-than-ideally. Good luck!

Hi all,

Busy weekend here. Celebrated Dad's 75th birthday yesterday with a fun party. Today is Phase 1 for me. I am UP 2 pounds today, but am sure that a really clean day will take care of them.

As for snacks, I have been relying on bars or nuts. I am usually on the go during snack time, so these are convenient.

What works for me so far, is identifying why I am having certain foods. I really avoid carb based foods after breakfast unless it is a free meal. I get my carbs in the bars. I have had a couple of times where granola or popcorn got the best of me. Usually it is a sugary craving around TOM. I think I can handle, even plan for this slip by being aware and not totally panicking about a return to past behavior.

It also helps to know that carbs make me crave carbs. The trick is to indulge on a free day and white knuckle/ignore the craving on the Phase1 day. 9 months on Phase 1 taught me that I will not die from being mouth hungry. My goal for this week is to drink more water throughout my day, I am not getting enough in.

Jenny: hope you are having fun in Florida.

Joysh, your family weekend sounds wonderful.

Ruth Ann, my mom always say, "rest is best" I am with you about setting new goals. Losing the weight has always been a big focus, now it is time to figure out- what's next?

Bubbleblower- so glad that you had a great trip and that you are adjusting back to home life.

Mars- being tired and busy does make maintenance harder. I hope that you are are able to relax this weekend.

Hawaii and Slylvie, My dad asked me yesterday, if it was hard staying at goal? I told him yes. For me it is about constant decisions. Some good, some not. But I am trying focus on progress not perfection. If I have a slip, I try to make a correction. I think if it becomes a slide, I will need to seek support from here and my clinic. I am using the scale as my data point. I do not track my food, that made me hyper focus and stress. I do not worry about a couple of up pounds, but do if it is above my 5 pound mark. The one free meal or day has helped me, because I do not feel deprived. Yesterday, I had carrot cake and two cookies. That indulgence will have to last me a week :)

Chip- congrats on reaching goal! A wonderful personal accomplishment. How is the house going?

The photo was taken a number of years ago (back when I was shooting film) in Palau. Palau remains one of my favorite places to dive.

I'm the same way, and carbs definitely make me crave more carbs.

I just signed up for tomorrow's and Thursday's spin classes. Time to get back on track after a week of slacking off.

Happy Sunday everyone!

Thanks for all the ideas about how everyone handles snacks. I had no idea how attached I would be to Quest Bars (wish they were cheaper) and EAS shakes (wish they weren't soy-based). What other non-soy shakes do others recommend - specifically chocolate flavored? TIA!

Slipfree....I feel like the fun day has been the key to staying compliant the rest of the week, too! I told my hubby I don't really crave anything the way I did when I was on P1. I know I can either make it fit into my regular P4 week or have it on a fun day. Once a week comes around pretty often!!!!! And I actually really enjoy the P1 day after...and really look forward to it even.

Today was a great weigh-in day as I weighed my lowest since starting IP. I don't have a desire to keep losing, BUT the exciting part is that I have pushed to get my calories to 1550 this week (not including p1 on Monday), and the increase in calories resulted in a loss. So, I am going to up my limit to 1600 next week. Yay! I plan to keep upping by 50 calorie increments until I get to the upper threshold of my metabolism.

I made DELICIOUS pumpkin yogurt muffins yesterday. Did it purpose the day before my fun day because I like having a healthier baked good alternative to "indulge" in even on my fun day (that meant TWO for breakfast) without the gross amount of fat that normal muffins have. Here is my recipe I created (adapted from my greek banana muffin one):

Greek Yogurt Pumpkin Muffins:

2 cups rolled oats (pureed to oat flour in blender/processor, quick oats work)
1.5 tsp baking powder
1/2 tsp baking soda
2 tsp pumpkin pie spice
1/4 tsp sea salt
1 cup pure pumpkin puree
1 cup greek nonfat yogurt
2 eggs (or egg-whites)
3/4 c brown sugar (or sugar alternative) *see recipe notes

Preheat oven to 400F. Spray muffin pan or place paper liners (makes 12). After pureeing oatmeal, blend all dry ingredients and add wet. Original recipe calls for 1/4 cup brown sugar....I misread. However, pumpkin is not as naturally sweet as bananas (from original recipe), so sweeten to your taste. Because I was making for my free day, I enjoyed the extra sweetness. They are VERY moist and taste like pumpkin pie! Mine baked about 18 minutes. 133 cal each the way I made them.

I think I may experiment with cutting up a Quest Bar brownie and adding "chocolate protein chunks" to this or the banana recipe as a way to sweeten and pull the sugar much further down.