I've recommended reading the book Thin for Life by Anne Fletcher so many times that folks here are probably ready to beat me on the head with a pointed stick! Check your library - I'd bet they have it. It's a great place to start.
In Meg's first-anniversary maintenance thread, I posted an excerpt from the findings of a 1990 study which was quoted in Fumento's The Fat of the Land (another great book BTW):
Quote:
Maintainers made decisions to lose weight and then devised personal weight-loss plans to fit their lives. These plans usually included regular exercise or activity and a new eating style of reduced fat, reduced sugar,more fruits and vegetables, and much less food than previously eaten. Maintainers reported being patient, setting small goals that they could meet, and sticking to their personally devised weight-loss plans. Some used ideas from earlier weight-loss experiences, some used diets from books, but all persisted until new eating patterns were established...However, they did not completely restrict favorite foods and made efforts to avoid feelings of deprivation while changing food patterns.
In contrast, few relapsers (36%) had exercised to help lose weight. They had lost weight by taking appetite supressants, fasting, or going on restrictive diets that they could not sustain. They took diet formulas and went to weight-control groups and programs many times. While dieting they did not permit themselves any of the special foods they enjoyed...
The study results follow - pretty interesting IMO (Please note: What the percentages below signify is what percent of each group used a certain method of weight loss. So the percentages for, say, "Attending Weight Watchers" means that 43% of the relapsers and 10% of the maintainers in the study group attended Weight Watchers as a method of weight loss.):Maintainers made decisions to lose weight and then devised personal weight-loss plans to fit their lives. These plans usually included regular exercise or activity and a new eating style of reduced fat, reduced sugar,more fruits and vegetables, and much less food than previously eaten. Maintainers reported being patient, setting small goals that they could meet, and sticking to their personally devised weight-loss plans. Some used ideas from earlier weight-loss experiences, some used diets from books, but all persisted until new eating patterns were established...However, they did not completely restrict favorite foods and made efforts to avoid feelings of deprivation while changing food patterns.
In contrast, few relapsers (36%) had exercised to help lose weight. They had lost weight by taking appetite supressants, fasting, or going on restrictive diets that they could not sustain. They took diet formulas and went to weight-control groups and programs many times. While dieting they did not permit themselves any of the special foods they enjoyed...
Quote:
Comparision of Weight-Loss Methods Used by Relapsers and Maintainers of Reduced Weight
Devised personal eating plan:
Relapsers - 39%; Maintainers - 73%
Exercised:
Relapsers - 36%; Maintainers - 76%
Attended Weight Watchers:
Relapsers - 43%; Maintainers - 10%
Attended other programs or groups:
Relapsers - 29%; Maintainers - 10%
Followed doctor's orders:
Relapsers - 34%; Maintainers - 20%
Took pills, shots:
Relapsers - 47%; Maintainers - 3%
Fasted:
Relapsers - 11%; Maintainers - 3%
Underwent hypnosis:
Relapsers - 9%; Maintainers - 0%
Followed book, magazine diet:
Relapsers - 25%; Maintainers - 10%
Total methods used:
Relapsers - 121; Maintainers - 28
--Susan Kayman, William Bruvold, and Judith S. Stern, "Maintenance and Relapse after Weight Loss in Women: Behavioral Aspects", American Journal of Clinical Nutrition 52 (November 1990).
I don't personally think of maintenance as hard at this point. There are certain TIMES in the day when it is more difficult than others. For me, that would be in the evening after work - how many of us are accustomed to coming home from work or school and the first place we go is the fridge to see what the Snack Fairy left? Or used to watching prime time TV with a snackie? Well, I'm one of those people...so I have to kind of force myself NOT to do those kind of things. In fact, one of my strategies is to spend as much time OUT OF THE HOUSE as possible - either at the stables, the gym, WORK, going on walks through the neighborhood, the mall (danger area since I do have a tendency to spend...) etc. And sometimes I'll treat myself to a non-food type of thing, like a pedicure or a massage or what have you. Comparision of Weight-Loss Methods Used by Relapsers and Maintainers of Reduced Weight
Devised personal eating plan:
Relapsers - 39%; Maintainers - 73%
Exercised:
Relapsers - 36%; Maintainers - 76%
Attended Weight Watchers:
Relapsers - 43%; Maintainers - 10%
Attended other programs or groups:
Relapsers - 29%; Maintainers - 10%
Followed doctor's orders:
Relapsers - 34%; Maintainers - 20%
Took pills, shots:
Relapsers - 47%; Maintainers - 3%
Fasted:
Relapsers - 11%; Maintainers - 3%
Underwent hypnosis:
Relapsers - 9%; Maintainers - 0%
Followed book, magazine diet:
Relapsers - 25%; Maintainers - 10%
Total methods used:
Relapsers - 121; Maintainers - 28
--Susan Kayman, William Bruvold, and Judith S. Stern, "Maintenance and Relapse after Weight Loss in Women: Behavioral Aspects", American Journal of Clinical Nutrition 52 (November 1990).
I think another thing that makes maintenance tough for a lot of folks is that they forget where they came from. Being at goal weight for a long time, sometimes you get lazy and forget how yukky it was to be obese. Fortunately for me, I've always been an avid journaler - I have journals dating back to the early 80's when I was totally depressed, poor, FAT and miserable. (I'd have to dig them out). When I got to my highest weight (265) and was keeping my fingers crossed hoping I would be accepted into the Stanford U. study, I wrote PAGES about how terrible I felt, how awful it was to be seen by anyone, how tired I felt at the age of 27 not being able to climb a flight of stairs without getting breathless, how guilty I felt about eating mass quantities of food, how lonely I was...etc. (But on the other hand - I have my HAPPY journals - more pages written as the weight was coming off... )
And when you have everyone else around you apparently eating whatever they want...all that crap...you start thinking, well, shoot, I should be able to eat that too, darn it!!! And shoot, I'm not superhuman or anything - sometimes I will have a treat or two, but I try to keep it during the weekends. And I'll make substitutions - instead of Baskin-Robbins ice cream, Jim and I will go to Yumi Yogurt and have nonfat or Carbolite frozen yogurt. Or instead of having HALF a pizza, I'll have one slice and enjoy it. A lot of the trick to losing weight and keeping it off is PORTION CONTROL. Also maintaining healthy habits - like my habit of getting up at 4 am to go work out. Most people think I'm bananas and I KNOW I am, but if that's what it takes to stay at this level, then that's what I'm going to do. And besides, I enjoy it!
I think for me, most of the trick is staying focused and having a positive attitude. And having hobbies other than food.
I'm sure I missed a LOT in my post, but that's what's coming to mind right now...