New weight maintenance recommended.

Hi everyone, I spoke to my nutritionist and she told me about the new way to maintain. 

1. Keeping food journal on-line so that you can see the visual(Graphing) of what you are consuming in your diet.

2. Recording your weight twice a day and graphing it to see the changes in weight.

3. Not high protein diet but a diet higher in protein and fiber intake.

4. Diet is 80% and exercise is only 20% - this was amazing to hear.

5.Exercise 250 - 299 minutes a week anything higher than this will lead to weight gain because our bodies will require more food for fuel. That is why exercise is 20% and diet is 80% with weight loss.

This is all new to me and so I have been adding more fiber (dry oatmeal) to my shakes and it has made a difference. I also go to the gym 5 days a week and have lost weight. Keeping the weight off takes time and much care. I am 9 yrs. and trying to get rid of the bounce back of 20 lbs. 

I would do this all over again...love my new life!

Thank you - life is grand and a lot of work, but worth it! God bless.

I think my nut would agree, except with the weighing twice a day LOL

My program says at least 150 mintes of exercise a week and no relying on exercise to lose/keep weight off.  Exercise for health

Great idea about adding oatmeal to shakes!!

Congratulations on 9 years of success!!

Anne

Well I have just started this journey, so to hear from someone 9 years out is great! Fantastic job!!  Do yo know the ratio of protein, fat, carb?  I have been charting my meals but i would like to adjust my diet to get the right ranges.  I have a pie graph showing me the breakdown, but it almost seems equal.  I am just in week 6, so I am coming off shakes and into real food - the days when I was on the recommended shakes, just post surgery - the break down was 40-30-30.  I have a feeling this is too high in carb and fat, I would expect it should be much higher in protein than carb and fat, but I have heard so much conflicting information.  Any help would be great thanks!!

Hi and thank you. I do believe your carb count should be under 30, the fats I don't remember, protein should be around 60. But do call your nut to find out what they follow. The shakes I make with water instead of milk, if you can tolerate

it. I would not be on a hurry to stop the shakes, they will help with the days you can't seem to get in enough protein. I still drink shakes at least 2 a day. When you reach your goal try to go lower, for the bounce back factor. If I had realized that I was going to gain 20 lbs, I would have continued to loose at least 10 more lbs. Take care and enjoy this New way of living.

Thank you!! I will make sure my carbs don't go above 30g, and keep my protein high- at least 60 grams (so far so good!)  And as far as scles go - they have become an obsession I have to avoid - once a week is what I am for - but I have to admit - everytime I go into the bathroom I can't help getting on - I should put it away in my closet~~ a huge cause of stress for these first few weeks out - but now the numbers are moving again - I can't believe the 3 week stall is true!! lol! mine lasted until week 5! now I am in week 6 and the scale is finally moving - but i have to stop looking at it!!!  I am developing OCD!!

At 3+ years out, I am still doing shakes and need them to maintain my protein level.  I get 130-150g of protein a day.  I think 60 is low for many of us.  I kept my protein up and carbs down and never had a stall the whole time I was losing.  Maybe just me but could be the protein and carbs also.

LOL! There is no way I am getting on the scales more than once a day, even that is hard some days. This is all new life style for me, so it will take time to change. God bless!

There's no point obsessing about the scale - once a day is plenty.

BTW I agree that it's at least 80% diet.  About 15 years ago, I lost 20lbs just by dieting as I had a broken foot at the time, so could barely get around let alone exercise.  I only had about that much to lose (well 5 or 10 more would've been nice, but I was in the healthy range).