Maintenance at 3+ Years Out...... The Simple Breakdown (for me)

How we negotiate maintenance can be different for everybody..... finding our way is pretty much wide open depending how we end up based on individual tolerances.

As many of you have heard my sermon on "under eating" your sleeve capacity..... even Dr.C credits me on the strategy......

Under eating is a concept that is not really mine..... it's just common sense from what we learn. You constantly over eat..... you get sick, foam, slime, puke and you can stretch your sleeve both in diameter and length..... nice!

Now, how it pertains (to me) to maintenance......

We can increase either quantity or content or a combination to increase calories and still maintain our weight and nutritional goals whatever that may be.

I choose to increase content vs. quantity. Under eating to preserve restriction for long term seems to be working from what I can gather when I hear/read about what kind of quantities other VSGers are consuming per meal. My restriction is about the same as it was at the 6 month mark.

2-4oz. protein (depending on what it is), a little veg and a little carb...... I try and base my meals on a rough reverse pyramid...... 3-2-1..... 3 parts protein, 2 parts veg, 1 part carb..... roughly.... 

So what does this allow me.....

I can eat more varied foods..... Breaded and fried, a bit more oils, full on mayo, real ketchup, real butter, sauces, sweets as in sugar...... just all around more freedom....... a very "satisfying" normal.

Now, don't get me wrong...... it's not all the time and every meal.... it's very selective..... it has to be worth it. 

I also test myself on how little I can eat vs. how long I can stay satiated. You would be surprised on how far a little food can go. (this is a whole different topic)

I've also been getting in touch with how to identify satiation after food has passed my sleeve. (another topic that seems to be working)

This may be old news for some, but I thought I'd share for the newer peeps discovering their maintenance strategies......

**** This is NOT a message that says "I eat anything I want, just in smaller quantities" not saying that can't work for someone..... that mindset just seems dangerous for me......

frisco

That is about what I do. I only eat 4oz at each meal. about 2.5 oz of protein, 1 oz of vegetable .5 oz carb. It works for me because I like to eat whatever I want and I have so far maintained my weight with only maybe 1-2 lbs fluctuations. I feel very satisfied at every meal and I still use a little fork to make my meals last longer. So far that is how I have maintained my weight loss. IF the scale creeps up on me I will have to change my thinking but for now this is working.

I think the key behind your sage words is "the plan." You (you- being successful maintenance folks) don't give into the impulse - and if they do, they recognize it sooner than later when is it easier to correct the behavior. They stay aware of what is happening in their lives, how they are feeling about food, triggers, etc.The successful maintenance folks always have a plan.

Elina talks about it quite a bit. She has her "warning" weight. She stays in a range, bu****ches her weight. And she immediately takes charge of any gain outside of her range. She doesn't wait to "see" is the weight will just come off by itself.

Staying aware, forcing ourselves to face our food/exercise choices each day seems to be the recipe for long-term success, imo.

I have yet to see a vet who ignores the problem come back to the forum still considering themselves a success. Usually, they come back on hands and knees asking for help to get back on track.

Having an achievable plan is what separates the the pros from the  amateurs, imo.

As always, GREAT advice!  

And, I have to say, I am glad to see you sometimes eat more than 2 ounces at a meal.   I have always felt I was an "overeater" since I did.   For some reason, I thought 2 oz. was your limit.  

I've also been getting in touch with how to identify satiation after food has passed my sleeve. (another topic that seems to be working)

I would like to know more about this.

I too am curious about what you mean by this.

On average...How many meals/snacks a day do you consume?

Normally 3 meals and 1-2 snacks.......

Lots of days I can't really define a meal vs.  a snack..... I just call them "feedings"......

I find that keeping my feedings 4+ hours a part is pretty good in not getting really hungry...... seems if I eat in 2-3 hours, I want to eat again in 2-3 hours...... but if I routinely go 4hrs. or more hunger is pretty much a non issue.....

frisco

Thank you Frisco for posting this. I have just been in maintenance mode for a month or so, and it is tricky. It seems we each have to find what works best for us. Your plan sounds ideal, incorporating additional healthy foods into the diet.

Congratulations on your success and thank you for all of your inspiration!

Who are you?  I've never heard of you before.