Okay, this is a first. I am an intrepid dieter, and have probably lost the same weight many times, only to gain it back again. Sometimes that happened quickly, and other times it took several years, but it always came back. This time, I’ve stayed under my goal weight for six months straight. I was going to post my weight chart, but Jenny Craig updated their website and the data disappeared. I guess you’ll have to take my word for it.

What I was missing before was a good maintenance strategy. Without that, one simply starts eating the same way that caused trouble in the first place. So here’s what we have found that works:

  1. Weigh yourself every day in the same clothes at the same time–no excuses, no cheating, no bouncing on the scale.
  2. Set a comfortable window–mine is 3 lbs. above where I really want to be. If I hit that top number, then I start eating strictly (Jenny style) THAT SAME DAY, and I don’t stop until I’m back under the number again. No exceptions.
  3. Choose your “treats” wisely. Do you really enjoy that fast food hamburger? Or would you rather “cheat” on something that is really, really worth it? Maybe a truly great piece of chocolate instead?
  4. If you’re planning to indulge, do so at noon, not at dinner. It doesn’t stick as much.
  5. Give ALL of your “fat clothes” to Goodwill. No exceptions.
  6. Enjoy all the time you have that you used to spend worrying about your weight.

Oddly enough, I’ve had more problems with going UNDER my window than going over. I get busy at work or more active, and suddenly find that I don’t weigh enough. Oh darn–then I have to eat something to gain weight. This I know how to do. The most effective item in Mr. F’s arsenal for weight gain is his mexican lasagna, although the catfish and hush puppies from Huck Finn’s run a close second.

So to all of you successful dieters getting closer to your goals, it’s time to plan ahead for maintenance. It’s a lot easier to maintain than to lose (you get to eat a surprisingly larger amount of food), but it still requires some attention. Good luck!

Categories: Dieting

8 Comments

aoneil · February 9, 2008 at 9:14 pm

I think you raise a valid point that the key to successful dieting is finding a good maintenance strategy. It’s important to not only formulate a weight loss plan ahead of time, but also to find a way to commit to that plan one-hundred percent, no excuses. People don’t like the idea that weight-loss requires hard work, a complete lifestyle change, not just changing what you eat. It means making time in our busy schedules to cook healthy meals and go to the gym, which brings me to my next point- that exercise is a critical aspect of the weight loss program. You not only need to eat healthy, but you also need to work out on a regular basis to be successful: doing just one or the other doesn’t cut it.
Along with having a good maintenance strategy, choosing a diet is important. You have to take into consideration whether or not a diet’s goals are achievable, the cost of the diet, and most importantly, how safe and reliable the diet is. For this, we tend to observe others. One weight loss program, along with Jenny Craig, that I’ve noticed to be particularly effective is Weight Watchers. I particularly like its use of positive reinforcement- giving points for eating right rather than taking points away.

biopsych · February 10, 2008 at 12:36 am

This entry provided excellent tips on keeping healthy year round which is often a struggle. It’s easy to be motivated for a few weeks (months if you’re lucky!) to lose weight, but after the weight is off it seems to creep back on quite easily. I liked your bottom line of NO EXCUSES. One excuse leads to another and pretty soon you’re back to not exercising or eating healthy. It’s important to find forms of exercise that are fun for you personally, because then you are more likely to stick with it. Gym classes, dancing, hiking, and playing tennis are forms of exercise that I personally have found to be rewarding and keep me wanting more.

Laura Freberg · February 10, 2008 at 1:43 pm

Thanks for the positive feedback! One interesting theme is the necessity of exercise for weight loss and the maintenance of that weight loss. I walk a lot (usually about 3 miles a day), but I don’t “formally” exercise anymore. I like step classes and the stairmaster, but these activities seem to bring on migraines, which I’d just as soon avoid. This probably means that I can’t eat as much as if I did join a gym, but I’m okay with that.

jensoc07 · February 11, 2008 at 11:34 am

Those are all valid points. A thing to consider is that weight loss is not a diet. It is a new way of life. It is hard for people at first, but then eventually you get used to eating healthy and you actually feel gross after consuming something extremely greesy like fast food. The hard part is getting to that point. I have had to help my mom who has been on and off diets for years and has had the slinky effect where she looses weight then gains it back. She finally stuck with weight watchers and I am so proud of her because she actually eats a more healthy balanced diet now and has stuck with it for over a year. Exercise is also important or at least being active. I think it really helps if you find a parter to work out with or go on enjoyable walks or hikes with. It motivates you more and you have someone to talk to which makes it more enjoyable. You have to be careful to not get too consumed on focusing on your weight though. I find that I worry too much about food and eating too much when I weigh myself every day.

bblaine · February 12, 2008 at 11:58 pm

I struggle with maintaining my weight all the time! If I try and limit myself, I end up eating a ton more than I would normally eat in a day. Going to the gym is the only thing that actually stops me from wanting to eat too much. I will take your advice and hope that it works. thanks!

kenmorrison · February 13, 2008 at 1:20 pm

I have found that performing an exercise routine where I wake up and do at least 50 push ups, and 100 sit ups in the morning helps me feel better about what I eat during the day. Like you said keeping the routine is hard and I find that when school gets going I tend to fall off the routine. My longest record of maintaining this exercise was for one year and I felt so much better physically. I have a hard time dieting because I like to indulge in food, and exercise seems to be a way to help. I have also found that I don’t just like to run or ride a bike, I like to do entertaining stuff like tennis or racquetball; something that makes you excited to do.

rnadams · February 16, 2008 at 4:03 pm

I think that weighing yourself everyday and having a window is an excellent idea. I have a scale that I weigh myself on everyday, and generally it makes me feel better about myself. There are some days that I feel really great about my body, and others that I don’t. Being able to weigh myself on the bad days and see that it is all in my head is reassuring. I recommend trying that on bad days, rather than avoiding the scale.

amandam · March 12, 2008 at 10:16 pm

Well congrat’s to you. I do have to agree that maintaining weight is much, much easier than losing weight. After high school I got into a workout routine and a new healthy lifestyle where I would eat sensible healthy meals during the week and allow indulgences on the weekend. I lost about 25 pounds and maintained my weight for almost 2 years, then I came to Cal Poly. I gained all my weight back and for about a year and a half have been struggling with it. I am starting back on my old routines and healthy ways, but it is a constant struggle. I am losing weight, though very slowly, I am determined to get back to the weight I was at before I started Cal Poly. Different things work for different people, we all need to find what works for us and use it to our advantage.

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