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KBEHNKE81's Photo KBEHNKE81 Posts: 16,470
11/14/19 3:44 P

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Like many other things in life that are hard to achieve, we have to decide if the achievable is worth the effort. It's the law of diminishing returns. At what point is the amount of energy invested no longer worth the benefits gained.

I CAN get down to my 1988 weight. But the effort to stay there is ridiculous, and there would be absolutely no room for any indulgences. Ever. For me, I'd rather have the occasional beer or piece of pizza or birthday cake and be a few pounds over that dream weight -- when I was running 10 miles a day, and hadn't had babies yet, or passed into menopause.

Just because I CAN doesn't mean I SHOULD. I'm much happier maintaining a reasonably slim weight that allows for a controlled but not infinitely restrictive diet and significant but not extreme levels of activity. My biomarkers are great, so I'm pleased.

**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


THE_FAE's Photo THE_FAE Posts: 699
11/14/19 9:50 A

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I got to my goal loss this year which I hadn't in years past but it was still too high for maintenance I've gotten 6 pounds below it and it's set me into a good weight. I am at the weight I was in my 30s. I could be okay now, I'm in a healthy BMI, but I would like to go 4-6 pounds for flexibility for a few pounds up or down (preferably down).

I feel like I've done really well at getting these habits instilled. I don't want to slack on practicing until it's absolutely second nature. I know keeping at a healthy weight is important for my life.



I am a maker of things ... I make natural handmade soaps/body care, toxin free nail polish & botanical perfumes ... And a fiber artist who weaves textiles & spins yarn obsessively. Pack leader to 6 dogs, 1 cat & an assortment of humans.

www.faeriemadesoaps.com


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SUZYB53's Photo SUZYB53 Posts: 583
11/13/19 8:41 A

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My goal is 6 more pounds - or maybe a few more to give me a cushion. This is 137 lbs - I would still be "plump" at this weight, but I am happy with it. The first time I got there was because I was sick, but I did keep it off for a while. Then I bounced down a few other times, sometimes kept it off and sometimes I didn't.

I think this will be a reasonable maintenance weight, but I know that the last few times I tried to get there, I gave up. This time I hope it is different. I need to see what happens when I keep using all the helpful strategies we had this time around.

This turtle is to remind myself that slow but steady wins the race.


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MARITIMER3's Photo MARITIMER3 SparkPoints: (239,976)
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11/12/19 11:12 P

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I'm in this category with another 5-10 lbs. before reaching my goal... wasn't sure I would ever get here, and am proud of myself, but nervous too, because each time before that I reached this point, I've regained.

I am determined not to regain this time, and I am continuing to read my cards each night, track my food, plan my meals and exercise regularly.



Gail
Southern Ontario, Canada
Eastern Time Zone


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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 518
11/12/19 10:12 A

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I have to lose 50 so this doesn't really apply to me yet. Way to Go to those who have accomplished this goal. I have heard maintaining is harder than losing the weight.
Great job for those who get there!

It is never too late to become who you always wanted to be.


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KRISZTA11's Photo KRISZTA11 SparkPoints: (140,598)
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11/12/19 3:32 A

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When to Stop Losing and Start Maintaining?
This chapter is just in time for those who are about to lose the last 5-10 pounds.

I find the concept of Lowest Achievable and Lowest Maintainable weight super helpful.
Realizing these two are not identical, and that they may even change over time, depending on lifestyle and circumstances is key to happiness and contentment.

What are you thinking? Please share here!
Personal note:
I have maintained my healthy weight for more than 9 years.
My weight has been in a constant change, with fluctuations on different time scales:
daily: salt and water, or no reason whatsoever
monthly: hormonal cycles
yearly: down in winter and spring (routines and good compliance), up in summer and autumn (vacations, travel, birthdays, abundance of fruit, ice cream and cake).
My Lowest Achievable weight is apparently 54.8 kg (121 pounds) but I saw that number only twice, this May.
My Lowest Maintainable weight is apparently 57 kg (125 pounds) in winter and spring,
and 59 kg (130 pounds) in summer and autumn.
Now, if I insisted that my goal weight was 54.8 kg, I would be disappointed every morning.
Again, if I insisted that I have to be around 57 kg (+-1 kg) all around the year, I would be disappointed almost every day in summer and autumn, because my weight is rarely in that range.
Instead, I remember even 59 kg is lower than what I have ever hoped to see again in my adult life, and accept that I can maintain this weight with reasonable effort, and I feel just as good and look just as good as at 57 kg. Nobody else notice the difference anyway : )
So my general goal weight is 58 kg (orange line), some months I'm below, some months I'm over (like now). This is my SP weight chart for the past 12 months.


Edited by: KRISZTA11 at: 11/12/2019 (03:40)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,382)
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11/12/18 4:59 P

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I first reached 54kg around April 2012 and maintained that range of 53-55 until I fell pregnant in 2015. I gained 12kg while pregnant (less than I weighed at my highest weight) and then it took about a year to get back down to 54kg. But, this time I was unable to stay there jumping back up to 56kg, then a few months later up to 57, then up to 58 a few weeks ago. That pattern triggered alarm bells for me and so back I came to tracking my calories. I am now back down at 56kg, working my way down to 54kg. It may be that I have a new set-point at 56kg, but I'm not sure as I wasn't really monitoring my eating at all and just relying on all the exercise I do.

I like everyone's ethos on focusing more on adopting new habits rather than focusing on the number on the scale and I have been inspired by that. So, I too want to focus on the habits and behaviours, especially as I cannot rely on my running training right now. It's a good time to focus on other healthy habits and then see what the scale does. I have really enjoyed going through the book with this group. Thank you.

Sunshine20113
Time zone: GMT (+1) British Summer Time


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WARRIORSUE's Photo WARRIORSUE Posts: 3,881
11/12/18 2:14 P

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I think that at 146 I am at my lowest maintainable weight, but I am still going to try to get down to 140 and see if maintaining is a possibility. A part of me is perfectly happy at this weight; my body feels really good, and strong.... and another part of me would like to have a little wiggle room, so that I can gain a pound or two and not sweat it.

I am excited to see what I can do and I am going to treasure my body, not starve it just for a number on the scale.

Edited by: WARRIORSUE at: 11/12/2018 (14:14)
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KRISKECK's Photo KRISKECK Posts: 1,236
11/12/18 11:24 A

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Ps I have been participating in the Beck daily check in thread before and during the reading, and it has been super helpful for accountability and motivation and I hope everyone will join!

Kristin
Maryland USA
Eastern Time Zone

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-- Aristotle




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KRISKECK's Photo KRISKECK Posts: 1,236
11/12/18 11:22 A

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Queen Of The Forest, I hear you on an injury being a very emotional thing. I had a similar experience and it caused a similar reaction. I love exercise and I comforted myself by eating. The key for me is that whatever I do - 0decise to gain a few pounds or eat less because I can't work out - that it is a purposeful decision. I am keeping that in mind as I move forward.

Kristin
Maryland USA
Eastern Time Zone

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-- Aristotle




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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,872
11/12/18 7:53 A

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I'm thrilled that you wrote on the next chapter today Kriszta. I am not looking forward tot the end of the reading with the group. Doing this each morning sets the tone for my day and really pumps up my motivation.

A big "worth it memory" for me is achieving my goal in 2015 on my first Beck group reading. I clearly remember how effortless it felt to get to my goal. So effortless that I just kept on going for three more pounds. I was comfortable there until I had an injury and regained weight.

My eating plan was more a life style than a diet and is sustainable. Exercise is very important to me and that injury was super emotional. I made it worse by comforting myself with sugary foods. I am in that sweet spot now, off sugar, eating Mediterranean plan, exercising every day and I just lost 9 pounds during our group reading of Beck Pink. My sweet spot is 135 pounds. I have 17 more to go. I know that if I lose roughly 1.5 pounds a week I won't suffer at all. And I am in no hurry. I enjoy this process. My goal is to convert this enjoyment of the process into enjoyment of the life style of wellness. A really important element for me is to stay away from sugar and white flour products. When I do that the struggle ends and I can enjoy the process.

Edited by: QUEENOTHEFOREST at: 11/12/2018 (07:54)
Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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KRISKECK's Photo KRISKECK Posts: 1,236
11/12/18 7:35 A

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I read this chapter, reflecting that for the first time, I don't have a definite end goal in mind. Yes, I have an idea of where I would like to end up (130 pounds) but also an idea of what is likely more realistic for my age, height and lifestyle (closer to 140 pounds). Unlike previous times when I lost weight, I plan to listen to my body and figure out what is sustainable, what I can maintain over the long term, given the givens.

In the past, once I achieved my goal i stopped being as vigilant and slowly but surely gained it back again. This, from Beck, is the key to stopping that from happening again (with thanks to Kriszta for calling it out):

"Rather than just drifting into changes in your routines, sit down and write a new plan in your diet notebook... You need an eating and exercise plan you can comfortably live with for the rest of your life"

Thanks again, Kriszta, for leading this reading! It's been so helpful to me!

Edited by: KRISKECK at: 11/12/2018 (07:35)
Kristin
Maryland USA
Eastern Time Zone

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-- Aristotle




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KRISZTA11's Photo KRISZTA11 SparkPoints: (140,598)
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11/12/18 2:25 A

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Hi Team,

I hope you don't stop reading at day 42,
but come to the next chapter in the book with me:
When to Stop Losing and Start Maintaining?

Dr. Beck makes a very important distinction between Lowest Achievable and Lowest Maintainable Weight.
Knowing this spares us a lot of struggles and unpleasant feelings!

What are you thinking?
Please share here!

"Rather than just drifting into changes in your routines, sit down and write a new plan in your diet notebook... You need an eating and exercise plan you can comfortably live with for the rest of your life"

Knowing this is crucial in keeping the weight off.
Making a conscious decision like "I'll add 200 calories of healthy foods and work it into my plan" or "This amount is exercise is too much, I'll have a rest day on every Friday" usually leads to a small, 2-3 pound gain, and weight stabilizes at the new set point.

Dwelling on sabotaging thoughts like "This food is just not enough, I'm starving, I'll eat this cookie/slice of pizza/second helping of whatever" or "Exercise is too hard, I'm exhausted" is different: it may lead to abandoning healthy habits and weight creeping up, week after week, month after month...

The Lowest Maintainable weight is personal but not permanent!
It depends on our skills and habits.

Before I joined SP (2011) I couldn't even maintain at 75 kg, I kept gaining...
After changing my lifestyle, I went down to 61 kg, but after some time I started to deviate more often... went up to 63-64 kg and struggled.
After reading BDS in 2015 January-February ( (+ removing sugar and white flour from my diet a few months later), my weight went down to 58 (+-1) kg and I'm still there, without much effort. I mean, instead of struggling on most days, now I don't even think of dieting on most days, just do it out of routine. The time and energy I put in learning, remembering and practicing is paying off!
emoticon

Edited by: KRISZTA11 at: 11/12/2018 (02:35)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
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KRISZTA11's Photo KRISZTA11 SparkPoints: (140,598)
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6/26/18 7:06 A

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Sounds good!
Many maintainers continue losing slowly, while adding calories gradually,
chances are, you may end up in the next lower 5-pound rage, before weight levels out.

emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
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110
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AURA18's Photo AURA18 Posts: 10,971
6/25/18 3:47 P

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Currently, I'm happy with my health and appearance. During the process of achieving a lower goal range, I will acquire more skills and strengthen resistance to temptations.
"Happy Weight" u.nu/6ntw
Proud of learning a new way of eating to reduce weight.
High 2007 - 14 Low 2014 - current
Sorry pictures are small when taken from my Spark page.
emoticon My focus is not so much scale number but being consistent with daily routines and strengthen resistance to temptations.
u.nu/zysa

Edited by: AURA18 at: 5/7/2019 (18:32)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
SUSAN_CDN's Photo SUSAN_CDN Posts: 723
4/12/18 6:53 P

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I have a ways to go before having to making this decision. I felt like I shouldn't even read this chapter! But good to know for future.

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KRISZTA11's Photo KRISZTA11 SparkPoints: (140,598)
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3/22/18 3:42 P

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Sounds like lowest maintainable weight indeed!
Two years at a good healthy weigh, strong and healthy, looking and feeling good, making reasonable efforts to eat well and be active... that's it! I'm happy for you : )
Also, if your weight fluctuates between 54 and 56, then maybe 55 +-1 kg is your center weight.
emoticon


Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
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110
220
330
440
SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,382)
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3/22/18 2:18 P

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I have still been reading Martha Beck and am finally near the end.

Reading this first section of the last section made me realise something very profound. I think I have been trying desperately to reach my lowest achievable weight, rather than accepting that right now I am sitting at my lowest maintainable weight and probably have been for the last two years.

This is quite a profound realisation for me. Where I am right now, with a toddler in tow who I am still breastfeeding and a lifestyle that is just so busy and uncertain, it is not realistic for me to be striving to lose anymore. My maintainable weight is around 56kg and I've been jumping up and down this weight for about two years. My goal weight - the pre-baby weight is 54kg. I get there, but then I always jump back up to 56kg again and then I beat myself up about it.

I realised after reading this chapter that it is time to stop beating myself up. It's only 2kg. I've actually done really well to loose the baby weight and even gain so little while pregnant. It's time to stop beating myself up about it. I'm fine. This is it. For now. It's still a very healthy BMI and although I look rounder about the middle, I still fit into most of my clothes.

Of all the chapters, this was probably the one that I needed to read.

Sunshine20113
Time zone: GMT (+1) British Summer Time


 current weight: 129.0 
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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,872
11/12/17 4:14 P

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I'm glad you all posted here about the part of the book I am not ready for yet. The chapter is provocative.

Kathleen I also love your analogy about school. Looking back over my own school days and later my career remember how hard the crunch parts were...and how rewarding. And of course the rest was work too but a challenge once in a while is good fun.

I look forward to seeing everyone on the regular team pages. Thanks for participating and Kriszta your leadership is superb. Talk about great energy and vitality!

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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KRISZTA11's Photo KRISZTA11 SparkPoints: (140,598)
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11/12/17 1:59 P

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Kathleen - Great analogy about finals week - so true!
emoticon

Cat - I'm glad you found this trek helpful, let's stay in touch in the team message boards!
emoticon

Edited by: KRISZTA11 at: 11/12/2017 (14:02)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
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440
MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (174,585)
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11/12/17 1:55 P

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Thank you, thank you for your postings. I hope we all continue to support one another at our different points on this healthy journey.

I have learned a lot this summer during my rough patch with hubby.

I have what it takes to get the weight off.

Now to stay on that narrow path to get myself there.

THEN maintenance will be soooo much sweeter.
emoticon

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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KBEHNKE81's Photo KBEHNKE81 Posts: 16,470
11/12/17 11:53 A

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When I was in school, I would study all semester long, and then really go hard for finals week. Semester-long studying was like maintenance. My finals week study habits were like aiming for the lowest achievable weight. Yes, I could study during every waking hour, miss some sleep and say no to social invitations. For a week. It's satisfying to see what I can accomplish, but to do that long term is unrealistic.

Striving to maintain the lowest *achievalbe* weight is similar. Yes, it can be done, but at what cost? It is possible, but it is a strain. Maintenance definitely takes effort, as does studying to get good grades throughout school. But maintenance is not a strain, although it may be a challenge. It is the normal course of things. After settling into the good habits outlined in the Beck Diet Solution, maintenance should be a matter of monitoring and making adjustments as you go. If you're making strenuous, taxing effort to get to an arbitrary goal, it may be time to rethink that goal.

I'm maintaining at about 10 lb over my lowest achievable, and have been sitting there for years. I'm healthy in body, mind and soul. The taxing effort to reach and maintain that "lowest" weight would mean making several changes that would significantly impact relationships with family and friends. This would make my life devoid of enrichment. Not worth it just to get into a smaller size jeans.

Edited by: KBEHNKE81 at: 11/12/2017 (18:20)
**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


KRISZTA11's Photo KRISZTA11 SparkPoints: (140,598)
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11/12/17 4:20 A

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When should you stop losing and start rest-of-your-life eating?

"Rather than just drifting into changes in your routines, sit down and write a new plan in your diet notebook... You need an eating and exercise plan you can comfortably live with for the rest of your life"

Knowing this is crucial in keeping the weight off.
Making a conscious decision like "I'll add 200 calories of healthy foods and work it into my plan" or "This amount is exercise is too much, I'll have a rest day on every Friday" usually leads to a small, 2-3 pound gain, and weight stabilizes at the new set point.

Dwelling on sabotaging thoughts like "This food is just not enough, I'm starving, I'll eat this cookie/slice of pizza/second helping of whatever" or "Exercise is too hard, I'm exhausted" is different: it may lead to abandoning healthy habits and weight creeping up, week after week, month after month...

I know because in the past I did the latter - now I make conscious decisions about food, and I can maintain my happy weight.


Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,598)
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4/11/17 2:09 P

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Beck Diet Solution (pink book) has 42 days in the program, but at the end there are two very important chapters about transitioning into and staying in maintenance.

When should you stop dieting and start rest-of-your-life eating?

"Rather than just drifting into changes in your routines, sit down and write a new plan in your diet notebook... You need an eating and exercise plan you can comfortably live with for the rest of your life"

This is very true for me. Since I'm doing this, and make conscious decisions when I want to change the way my weight is going, I can influence it very well.
This is completely different from all previous times when I just drifted, those did not end well.

The distinction between Lowest Maintainable and Lowest Achievable weight is very helpful.

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,598)
Fitness Minutes: (235,095)
Posts: 5,777
11/13/16 7:12 A

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Here is a great review of this chapter in SWEDE_SU's blog:

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6266016


Very helpful reviews in her blogs on all day of the program for our October 2016 reboot!

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
0
110
220
330
440
JEANKNEE's Photo JEANKNEE Posts: 22,499
11/12/16 11:09 A

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I started with an eating and exercising plan that I could live with for the rest of my life. So, honestly, I just continued doing what I was doing. Maintenance for me has essentially been more of the same with additional calories returned because I didn't want to lose any more weight.

And, although my body has settled into a weight range where it appears to be happy to hang out, I do not have a particular number that's been clearly established as my goal weight. Every time I think my body is there, it begins to shed more weight.

In recent weeks I returned calories because I simply am not willing to let my body continue to shed weight which the body appears to be happy to continue doing.

I am tall and lean and well below an 18.5 BMI. No need for my body to continue shedding weight. I've not yet been able to return to running. But, the improvements in my eating have left my body sitting at what some runners would likely describe as a "race weight." We're talking lean and mean. Yeah. I can afford to eat more and I am.

Oh! I wanted to share something else. Just yesterday I read in either a post or blog the following statement ... flat abs begin in the kitchen.

My experience has shown that statement to be true ... at least, for me. I have exercised very little since my injury became apparent nearly 2 years ago. I have not been able to continue the abdominal exercises that I was doing because my pelvis remains unable to tolerate them. I've learned how critical the pelvis is to my core. But, despite this fact, with the improvements in eating I continued to lose body fat. So, the time spent focused on nutrition following the injury has been quite a lesson for me.

Although exercise is great. We cannot out run or out exercise our forks. The biggest factor in weight loss success is what we chose to put in our mouths. Exercise works wonders to promote health and well-being and support our mood and physical function. But, weight loss? No. Exercise is a far smaller factor than nutrition, when it comes to weight loss.

I'd read that weight loss was 80% nutrition and 20% exercise and found the statement preposterous. Well, my experience has shown that statement to also be true. So, another faulty belief of mine has been blown out of the water. And, I now have no need to fear that I cannot maintain weight, if I'm unable to exercise. I've been under severe activity restrictions for close to 2 years and have maintained my weight. In fact, I'm actually a bit lighter than I was at the time of the injury. So, yeah, get the eating in check. Do exercise. You'll feel better. But, no need to become a fitness fanatic to lose weight. Not necessary.

Remember ... what can you sustain and what are you willing to do for the rest of your life? This is a lifestyle change NOT a diet.

Edited by: JEANKNEE at: 11/12/2016 (11:21)
Jeanne
Pacific Time

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight, 120

"Believe me, your body has the ability to restore itself to perfect health, once you eliminate the foods and other forces that prevent it from healing." ~ Steven R. Gundry, MD

"I'd like to dispel once and for all the myth that any single diet approach works for every individual." ~ Peter J. D'Adamo, ND


286 Maintenance Weeks
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KBEHNKE81's Photo KBEHNKE81 Posts: 16,470
11/12/16 10:48 A

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Chapter 11 produced this little nugget: Lowest Achievable vs Lowest Maintainable.
My comfortable maintainable scale point is about 4 lb higher that what I can get to by going hard core and cutting out all unnecessary eating. Well, that's no fun! So I aim to maintain sensibly, understanding that there will be slight variations, but always settling back at the maintainable. And each of us must decide if we want to aim for the LOWEST maintainable, or simply a HEALTHY maintainable point - your "satisfaction goal."

**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


KRISZTA11's Photo KRISZTA11 SparkPoints: (140,598)
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11/11/16 3:30 P

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When should you stop dieting and start rest-of-your-life eating?

"Rather than just drifting into changes in your routines, sit down and write a new plan in your diet notebook... You need an eating and exercise plan you can comfortably live with for the rest of your life"

To me this was advice very important.
After my first weight loss phase I did exactly that, "drift into changes on my routines", eating bites between meals. I believed they did not matter, but afterwards it turned out that those bites added up to 3-400 calories a day, and that I subconsciously ate smaller portions to be able to have those bites... and that this lead to overeating in the evenings.
Now I know that if I need to eat more, I need to increase amounts of my planned meals, preferably adding proteins and healthy fats, not carbs.
It is much easier this way, and more pleasant too.

I haven't found a historical thread on Chapter 11,
so started a new one. Share your experience here!
emoticon

Edited by: KRISZTA11 at: 11/12/2016 (09:56)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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