Maintenance Diet Plan...

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madjak30

Joined: Dec 11
Posts: 70

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Posted: 27 Feb 2012, 16:46
Basically my diet plan is to create a maintenance diet for my goal weight, and use it now as my diet. It seems to be working, although I am usually a couple hundred calories below that. I don't feel hungry, but I have planned out my meals (between 5 & 6 per day)

I've added 30-40mins of exercise four to five times per week (trying for everyday, but I tend to miss a couple).

It really seems to be working. I started around November at 255lbs, and I am now at 230.2lbs...not the fastest diet, but I'm in it for the long haul anyway...trying to maintain 2lbs per week loss, which I have done since the new year...

The one trick that I find helps the most is to plan out the days meals (all of them, snacks included) the day before. That way you know what you are going to eat, instead of getting hungry and then guessing. This allows you to check how many calories you will be getting and you can make adjustments to fit into your plan.

Some days are hard, like when the wifey wants to go out for dinner...or the guys in the office ask you to join them for lunch...but I've started looking online at menus and the nutritional info before going, that way I can still plan it out ahead and not have to guess...

Anyway, how do you do it?? and is it working for you?

Later.
-=-= If you're not having fun, you're doing it WRONG!!=-=-
Ingria

Joined: Oct 11
Posts: 530

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Posted: 27 Feb 2012, 21:03
I think this is an exellent approach, thank you for sharing. Good luck and keep going.
~~~~~~~~~~
The first thing you lose on a diet is your sense of humor. ~ Author Unknown
It doesn’t matter what diet you follow… What matters is what makes you follow your diet. ~ Tom Venuto
kingkeld

Joined: Sep 09
Posts: 1,995

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Posted: 28 Feb 2012, 00:06
It's a good plan, Jak! You're doing great - I'm sure you'll make it all the way to goal weight. Who cares if it's fast or slow. Main thing is that we all get there, right? It took time to gain the weight, it'll take time to lose it. You've got your head in the right place for this - and that's what matters.

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
madjak30

Joined: Dec 11
Posts: 70

      quote  
Posted: 28 Feb 2012, 18:45
Thanks, both of you!! And yes, I don't mind if it takes a couple of years to reach the goal. I know the loss will slow the closer I get to the maintenance weight, so I don't doubt it will take longer this way. Like keld said, it took time (over 20yrs) to put on the weight so why do we feel it should come off in just a few months...although I don't think it will take 20yrs to come off, but 20 months isn't out of the question...

Later.
-=-= If you're not having fun, you're doing it WRONG!!=-=-
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 28 Feb 2012, 23:46
The way you do it, Jak, is that you have changed some habits. Stay with the good habits (which will make you eat slightly less than you burn) and you WILL end in the right place sooner or later.

Find out what your ideal weight is. Then find out how many calories a person at that weight and with your exercise level burns per day. Then eat that.

Looking at it this way, losing weight is actually pretty simple, huh? Smile

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
madjak30

Joined: Dec 11
Posts: 70

      quote  
Posted: 02 Mar 2012, 12:07
It's funny how my attitude toward food has almost completely changed...a bad food day now is when I take in 3200-3500cal...that used to be cutting back, my average day would have been nearer to 4000-4500cal...I don't even know if I could eat that much food anymore, and that was just a few months ago...

I guess when you are determined to change, you just change...I don't even really think about it anylonger (not true, I make a concious decision to make healthier choices...but I'm not starving, not even hungry most of the time)...this just seems to get easier the longer I'm doing it, so I'm thinking maintaining will be the same as it is now...think before you eat...and that's it...well, exercise is now part of my life too soooo...

Later.
-=-= If you're not having fun, you're doing it WRONG!!=-=-
madjak30

Joined: Dec 11
Posts: 70

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Posted: 31 Mar 2013, 17:16
Well that was a year already? Wow...but I have only lost 8lbs over the last year...had a couple of stumbles along the way. I was down to under 210lbs, but Christmas and New Years took their toll and I fell of the healthy eating wagon for about a month...so I ended up going back to 226lbs, and it's slowly coming back down.

I'm still following the same plan, but trying to keep the calories under 2000 daily now. I was allowing myself to eat upto 2900 for a while since my work was more physical, but I wasn't loosing weight...then at the holiday season I had a pretty sedentary life and continued eating the higher calories...bad science there!

Now I'm back on track and getting back into the exercise routine that I had through the fall, but I'm not allowing myself to constantly eat that many calories. I want to reach my goal weight by my birthday in August, so 185lbs by August 29th...here we go!
-=-= If you're not having fun, you're doing it WRONG!!=-=-
Ruhu

Joined: Sep 12
Posts: 547

      quote  
Posted: 01 Apr 2013, 08:21
Good for you for coming back & getting back on track. I too struggled through the holidays & ate way (or should it be "weigh" ?!?) more than I needed. The important thing is to start fresh & try to learn something from the mistakes we made. We're each on our own journey with its twists & turns, so I try to take it one day at a time, or one meal, moment or bite. Good luck to you!
God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.
eKatherine

Joined: Aug 12
Posts: 1,286

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Posted: 01 Apr 2013, 08:54
A plan like this is certainly sustainable. The problem with it is that it is maddeningly slow to lose weight this way, because the calorie demands of a fat person are not much higher than those that they would need to eat to maintain their ideal body weight.

Has it ever seemed like you eat no differently from thin people your height, or even eat less? That is an accurate observation, not self-delusion.

Once you gain fat, you unfortunately need to lose it by creating a calorie deficit of some sort.
madjak30

Joined: Dec 11
Posts: 70

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Posted: 22 Apr 2013, 15:14
I'm doing pretty good with planning out my diet the day before...I still have a couple of stumbles once in a while, but overall I'm sticking to the plan. I have only been home for three days since posting that last update and didn't weigh myself...so I have no proof that I'm doing okay, but I'm exercising more & eating better...I head home this Saturday and will be home for 10 days! WOOHOO! It will be nice to spend time with the wife & kids...instead of being Uncle Dad.

I'm planning on another change to my diet...more vegetables and less fruit. I currently eat 5 pieces of fruit per day and only a cut of carrots and a large salad for dinner. I will be adding a couple of hard boiled eggs to my salad to gain some protein, and add some cucumber & brocoli to replace two pieces of fruit...that will happen starting tomorrow, as I am going to be doing some grocery shopping tonight!

I plan on starting to really step up the exercise & change my diet to feel more full and take in less calories...I want to reach my goal by the end of August, which is approx 30lbs...16wks to lose 30lbs, doable but not easy.

I have a challenge on with a buddy of mine to see who gets under 200lbs quickest, so the race is on!

Later.
-=-= If you're not having fun, you're doing it WRONG!!=-=-



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