How Do You Maintain?

Hello, my name is Brendon. I am almost 20 months out. I had open RNY and have lost 180lbs. I would say I eat more than most of you "say" you eat, however I weight train 4 days a week and try to run at least 4 days a week and am able to maintain and even still lose a little. I eat a hell of a lot less than I did when I was fat and I would say I eat what most would consider a "normal" amount of food for someone in my weight range.(5'11", 172lbs). I have read where some of you get under 1000 calories a day. Thats not healthy. You may be losing weight and it was o.k. in the beginning but you body needs a certain amount of calories to survive or it will start eating muscle to survive. Depending on how dense the food is, I can get down between 2-3 cups and I take in about 2000+ calories daily. I make the right choices 85% of the time and still fill really guilty if I eat something that isn't that healthy. I weigh myself every morning. I don't think it is an obsession, but it allows me to stay on top of my weight so it will never get out of hand. How many of you have lost the amount of weight you want, how much do you eat, what do you eat, are you able to maintain, and what do you do or don't do to maintain your weight? Brendon

Brandon, I maintain by 1. I developed a routine over time that I stick with. 2. I exercise alot - almost every day, yoga 2X week, cardio and weight training 3 X week. 3. I eat. very well. I usually eat great choices, I occasionally have a cookie (real one!) I have SF ice cream or SF pudding or SFjello w/ cool whip every day 4. I don't drink liquids with calories, not even protein shakes. 5. I take in at least 1500 cals a day, sometimes 1700-1800 (which I maintain nicely at) I cannot imagine living on 1000 cals aday. But, My son was in a nutrtion class where they taught that unless people are physically weighing and measuring every thing they generally underestimate their intake by 30 - 50 %! When they did a study that had people write down what they ate, and they didn't loss weight, then they put them in a controlled environment, and fed them what they had recorded, they lost weight. the calorie ratio recommended to me as a person who works out regularly 4-6 times a week for at least an hour each time - 40% carbs (4 calories /gram) , 30% protein (4 calories /gram) 30% fats (9calories /gram) that is 150 grams of carbs, 112.5 grams of protein, and 50 grams of fat. generally at least 6-8 OZ meat, fish or chicken, a banana every day (my addiction) 2-3 servings of whole grain pasta, Kashi cereal, oatmeal, brown rice, whole wheat breat or whole wheat tortilla. etc. 2-3 servings veggies, mostly raw, sometimes cooked, another piece of fruit, and 3 dairy servings (generally yogurt or cheese, milk on my cereal or in my pudding only) a day. Peanut butter or a handul of nuts/trail mix many days, but not all. I am 4'11" and 135 pounds which is overweight by the charts, I have a nice amount of muscle. When I started working out a lot I gained 8 pounds, My measurements did not change and I look more muscular, so I decided it is not fat and I Like my size (8) When I had plastics I had my PS suck out some fat on my flanks and he said he could only get a total of about 300 cc ( by the OR report, which is less than 2 cups) He tells me I have little body fat, and I have to believe him since he has seen what is under my skin. I do weigh most days, but am trying to cut back so I don't obsess. The numbers seem to be fairly meaningless, BMI doesn't take muscle mass into consideration, that I at 135 pounds will look different than someone who never exercises. I know some one who is a good 4 inches taller, I out weigh her by 20 pounds and we both wear size 8. I have lost 130 pounds. I had surgery 3 1/2 years ago and have maintained my weight for over 2 years now with in 5 pounds, except for swelling after surgery and a big drop when I was sick with an illeus that I put right back on when I was well. Life is good!

Thanks for this post. Personally I have never been good about exercise and I am getting uncomfortable with that. I have a free gym membership indefinetly so it is really pitiful that I do not go. I have been working on a better plan for me and I am committed to start when I get back from my cruise. I would rather stick pins in my eyes really but I cannot deny the need any longer. I was starting to waste. I increased my calories and activity and immediately saw imorovement so I know it is something I need to deal with. Thanks, laurie

I'm met my personal goal at about 11 mnths. I'm 5'6 1/2 and 155 lbs. I lost 170 pounds and am maintaining currently between 154-156. My calories adjusted as I got further out, as should everyones, although I know it will depend on your activity level and metabolism and everyone is different. By 6mnths I was eatting 1200, by 10 mnths 1500, for the past 4+ mnths 1500-1800. I started exercising a mnth before my surgery, I built my way up to running 30 minute stretches at 6mph, and fast walking for the other 30 minutes. I go to the gym 6 days a week, 3 days cardio 5+ miles, the other 3 days squats, lunges, push up/downs, crunch and weight machines. I do use supplements, 1-2 protein drinks a day, AchievOne, Unjury, or Matrix 5.0, but they are all low calorie, low sugar. I do not use protein bars, too much like candy bars and yes I can put away a fair amount at one time and I have moderation issues. I can well get 100+ protein from food alone if I wanted to, I have no problem eatting 6 ounces of grilled chicken and a half a cup of green beans. I choose low calorie supplements so I can maintain my apple addiction, not blow my calorie high-end limit or sacrifice my protein limit. And I like my AchievOnes LOL Aside from protein drinks, I do not drink my calories, no sodas, no juices, I miss my lattes but I use hood carb milk in my coffee occassionally and sf syrups. I do not eat bread, except low carb wheat wraps occassionally. I do not eat starches, potatos, crackers. I will have oatmeal and popcorn a few times a week. I eat fruits. I chew gum. I step on the scale every day. I am not obessessed, I am keeping myself well informed/honest. I have a 5 pound / 2 week fluctutation allowable before I let a few pound fluctutation worry me...life and water weight happen! I keep a journal of my calories, protein, fluid, exercise. I do not lie to myself and if I hit 2000 calories in a day it's okay occassionally. I exercise. I do not buy real sugar treats, but have been know to eat cake if it's at work and not spontaneously combust back to my 5x former self. I do not buy sf candies and treats because I do not have moderation control. I am a food addict, you'd be scared of the conversation/battle in my head while I grocery shop. The best thing is... I win those battles on my own and the "normal people" around me may not know why I am smilling as I walk away mumbling about the calories on the box of cereal I carried for 3 aisle and set down in the cleaning section LOL but I do. I have no problems eatting anything, nothing sticks, never vomitted except when I had a bowel obstruction at 6mnths, never nauseus, never dumped (okay one time I ate a half a tub of low fat cool whip...but I paid for it). What was the question? I eat, I eat good, I exercise, I weigh, I maintain, I'm human, I make mistakes, I forgive myself, I learn from myself and all of you guys Michelle RNY 11-08-04 * 324/154-156 @ goal * LBL 02-27-06

Brendon, Another guy here! (making assumption from your name) I've been at or below goal for over a year now. Went from 385lbs to 179lbs. Today? 180. I just worked to develop "habitual health" I eat what I do and when I do out of habit now. I also exercise. Working to get in more weight training lately. My Caloric intake sounds similar to yours. I try to balance ratios of intake. i.e. - 10% fats, 40% Complex Carbs, and 50% Lean Protein. That along with vitamin regime, etc... has worked well For making me feel my best! Now, A bit of an Invitation.- It's great to see other men out here. We make up such a small percentage (12%) Of the people having Weight Loss Surgery, But tend to reach our goal weights quicker and with less Or at least Different hassles than the Gals Due to Male physiology. Drop by the Men's Message Board And check out what other men like you are going through. It's a diverse make up of Dads, Singles, Older, younger, etc... Pre-Ops, Post-Ops new and some Old (at Goal) Post-Ops. Lap-Banders, RNY'ers DS, etc... Great bunch of guys with the mutual understanding That WLS for Men can be a totally different Journey. Several near or "@goal guys" just working to improve physique, Swap maintenance ideas, and pass on help to others. Stop by to add your questions, advice, opinions, and info at- http://www.obesityhelp.com/forums/men/ It's Great to know we're not so alone, And that there are others pulling for you. (If you get this message by mistake, One of the Men's forum regulars, Or one of our sweet gals, with interesting name, Please forgive the oversight) Hope to see you 'Round the Boards! Best Wishes- Dx

I am just wondering about your statement: "I have read where some of you get under 1000 calories a day. Thats not healthy. You may be losing weight and it was o.k. in the beginning but you body needs a certain amount of calories to survive or it will start eating muscle to survive." I have lost 156 pounds and have maintained my current weight for about 5 months. I generally eat 1000-1100 calories/day of good stuff, no crap. So, from my understanding, as I am maintaining and not losing or gaining, that my body is burning off the same amount that I am taking in. I am active, too (but not to the extent you are). So what is happening that is not healthy? Curious, not flaming, Michelle

I'm 5 years out, got to my goal the first year and have maintained that ever since. I eat 3 meals a day with a snack if needed. Days I exercise I eat more and days I sit at work all day and sit on the computer at home at night (do computer work for two clubs I belong to), I eat less. I have to stay between 1000-1200 calories a day to maintain - days I exercise a lot I can do about 1400. Any more and I gain. I maintain muscle mass, exercise regularly and have been fine in blood work and body mass ever since. I've always had a slow metabolism so eating less than some posties is the way I have to do it to maintain my goal. I'm at a healthy weight and although I could lose more, I am healthy where I am so will stay here. I also am over 50 so my metabolism is much different than a 20 or 30 year old woman.

Hi, Brendon! I'm still in the learning stages of how to maintain. I just started exercising, and as another poster said, I'd rather stick needles in my eyes! I have found, though, that if I'm going to maintain, it's something I must do. I never exercised regularly since my surgery, except some walking to help counteract blood clots. I'll be 3 years out in September. I got to a low weight of 160, and have re-gained back to 180. I would prefer to be at 170, so I'm hoping the exercise combined with a stricter watch on my food intake will help me get those pounds back off. If that doesn't happen, I definitely do not want to go above the 180. I don't track my food intake, as in I don't really know how many calories I take in daily - some days it's more than others. The last time I tracked it on fitday, I was consuming around 1800-1900 per day. I make healthy choices probably 80% of the time. I enjoy all kinds of foods, and have never counted anything other than protein grams. Since I'm "watching" more lately I have been making sure that I'm getting around 100 grams of protein, lowering my sugar intake, and eating more whole-grain, fiber-rich foods (I need this for regularity as well). Sugar has once again become a problem for me, and since I have never dumped, I can't count on that to help me curb my addiction to it. But I'm doing OK right now, and really staying honest with myself. I must grudgingly admit that in the week or so that I have been exercising, I have really felt better and more energetic, so I will remind myself of that when I start to falter with it (and I know I will - LOL!). I was actually a better exerciser when I was fat - I guess I felt it was something I "had" to do to keep my weight from going totally out of control. When I lost weight this time, I told myself (erroneously) that the extra effort of exercise was unnecessary. Now that I have found out just what an out-of-shape normal-weight person I am now, I realize that the exercise is important for my overall well-being, health and strength. I hope that I can convince myself to stick with it. Congrats on your tremendous success - keep up the good work. Carlita