What does weight maintenance mean to you? Is it something you struggle with?
I have been beating myself up recently because I can get down to 131 or 130 but I can't keep it there. I easily bounce up to 133 or 134 during the week. Because of this minor fluctuation, I THOUGHT that I was not succeeding at this maintenance game.
BUT I AM SUCCEEDING.
WHY, you ask? Because I've been reading around (very non-scientifically, of course) and discovered that 'maintenance' is actually keeping your weight within 3-5 lbs of your goal weight. So, I don't have to keep it exactly at 130 every day, all day long. Might seem like a "DUH POM" statement to some of you. BUT It's been hard to get it through my thick skull that when I step on the scale and there's a slight increase that I'm not on a slippery slope to the Land of the Chub again.
My 5 Step Maintenance Game
1. Continue to weigh myself - 2 or 3 times per week (only in the morning and only after a run!)
2. Nip any potential gains in the bud! If I see an increase, go back to my diet basics!
3. Play the numbers game - if I'm running less, eat less calories. If I'm running more, I can allow for more calories.
4. Stick with my routine (food & exercise) and MIX it up once in a while - keep it fun. Get back to weights, add some spin classes back in, go hiking, etc.
5. Keep exercise a priority. This is difficult when starting new relationships, keeping up with friendships, etc. But I don't want to fall into the trap of putting my exercise 2nd.
Other Updates:
* Had a "crappy" run this morning and had to turn around early (note to self - bean burritos are bad).
* Running 10 miles tomorrow before 14 hour work day/event.
* Making dinner for The Aggressor tonight.
* Heading to San Diego on Saturday to chillax at the Hard Rock Hotel.
Song of the Day: How the Day Sounds by Greg Laswell
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35 comments:
It's hard not to freak out when the scale creeps up a pound or two, but I like your plan and I'm sure you'll be successful with it!
Whoo a 10-miler before a long work event makes for a long day! good luck with that!
I hope tomorrow's 10 miler is great! I hope to do that soon!
It's amazing how fat 3 pounds *feels*. I understand why you beat yourself up about it. Great job keeping in range!
I try to not weigh myself often, I can usually tell with how I feel, and then when I way myself I forget what it even told me last time. I just know that I haven't been under 130 (and I'm 5"4) not 5"7 like you, since maybe November! It is sooo frustrating. All the #s between 131-135 mean the same to me - SUCKS!!! I like your diet plan, do you feel deprived or crave things though (with the diet basics?)
I've had a bunch of crappy runs lately, hopefully your 10 miler will be a turn around. Good luck making dinner, that sounds fun!! and good luck with the long work day tomorrow (gah!)
i dont have a scale at home, but i try to weigh myself once a week at the gym and make sure its in the same range. i also can fluctuate a couple lbs based on the time of day, time of month, etc... but i can tell mostly by my body composition and how my clothes fit. i think you have a GREAT plan and yes dont freak out over a couple lbs!!! totally normal. you are doing so awesome!
looks like a busy but FUN weekend!! have a great time
I'm with you. Within the 5lbs range and it's coolio :-)
A 10 miler before a 14 hour workday?
Godspeed, my friend.
I always struggle in maintenance mode... it's like my brain doesn't recognize it. Either I'm in loss mode or eat like a little piggy mode. I'm trying to find a happy medium, but it's hard!
Falafal is also bad running food...ROTF!!!
Girl, you have GOT to stop weighing yourself. Go get a body fat test instead. You are so obsessed! OCD!
Hey, I loved Microphone Junkie. It's my new song now.
Sorry about the crappy run.
I will have to remember that 5 pound business if I ever get to goal. :)
I think everyone fluctiates within a few pounds -- and so many factors can influence that number -- so it's good to keep small gains and loses within perspective.
Good luck making dinner tonight for the Agressor!
I am totally with you on the watching creeping weight... I also fluctuate anywhere from the 3-4 pounds in a week and it always freaks me out if it is up. That said, I am trying to be more chill. I am also totally with you on adjusting the calorie intake - I have a baseline that lets me loose a little more weight without exercise and then when I am in full training mode I eat more without gaining...
Have a great ten miler. I am super envious and cannot wait to get back to full energy and health so I can get my long runs in.
Enjoy San Diego.
Zombie Mom
i find losing is way easier than maintaining - it's easier to stick to a more rigid plan than wing it.
LOL about the bean burrito. Is that mean?
My weight fluctuates every day. It depends on if I've eaten, if I've, uh, gone to the little girl's room yet or whatever else. Just go by how your clothes fit. You're doing fine.
I can totally understand why you would obsess about it. Since most of my weight-gain is in my legs, my clothes (pants) fit very differently when my weight is 5 pounds up or down. But fluctuations throughout the week are totally normal. It sounds like you're doing great, and you've got things under control. I hope your 10-miler is awesome (I hope to reach that point some day), and that it gives you plenty of energy to make it through your work event.
Enjoy tonight and the rest of your weekend!
P.O.M. Don't forget that everybody is different. 130lbs on you may be too little. You may have dense bones (unlike me who has very thin bone density) My BFF and I were the same size clothes but she weighed 15lbs more than me. Muscle and fat compossion are important too. More important than your weight I think. 133 might be your ideal weight. how you feel and how your clothes fit should be your indicator more than what the scale says.
Given my little schpeal... I totally obsess too. lol
Your five steps for maintenance looks good. I like to only really weigh myself a couple times a week, sunday after the weekend and then wednesday or thursday. Otherwise I become too obsessed with it and start backing away from the food in general, rather than making other positive decisions... ie. working out, eating a healthy snack, etc.
YESSS last long run then taper time!! EEK! i guess that means taper starts on sunday??? :)
i ran with my hair in a bun all week and it stayed - wooo!
I think I'll have to cheer you on from the sidelines at the marathon *weep*. However, I can participate in any martini-drinking events that come up.
I hope you have a great run tomorrow - and a super duper weekend in San Diego.
Good luck with the maintenance!
I almost shat myself laughing so hard at the "crappy" run comment! Hilarious!
I can't wait to get to maintenance! Sweet Lord, I can't wait. Speaking of which, the extra chub makes for some interesting make out sessions. Always trying to find the most flattering and comfortable, um, nevermind!
P.S. he's still "stopping by?" WTF?? *How did dinner go??
I had a very similar run this morning on the track (my xc friend and I used to call it a "log-jammer" run... sorry for the juvenile humor).
As far as weight goes, I don't own a scale. I look at what I see in the mirror and pay attention to what is fitting and try to eat healthy the majority of the time. (Ok, so I could probably have less adult beverages!) I also find when I'm really focusing on training for something, I end up being more focused on what my body is doing rather than what it looks like. Plus, if you're adding muscle (which you will be, if you're training hard and doing strength building stuff like intense yoga), that is going to weigh more than fat, so you could be losing sizes (as you pointed out) but weigh more.
I have a whole lot more thoughts on this subject, but I will stop myself from rambling...
I am right there with ya on the weight thing. It took me forever to get to 130 (I was 148 in November, got to 130 at end of March, and have historically had a hell of a time staying there and have NEVER stayed below 135 form more than 3 months), I was able to stay between 129.5 and 131 up until a couple weeks ago. Now I've been staying between 132-134. At first I freaked, but I'm trying to be cool with it, although I do like the way I "feel" at 130 better. Such a freaking head game!
As for your plans on Saturday....Hard Rock sounds awesome! That is one of the places I want to hit soon! Have a great time!
I am right there with ya on the weight thing. It took me forever to get to 130 (I was 148 in November, got to 130 at end of March, and have historically had a hell of a time staying there and have NEVER stayed below 135 form more than 3 months), I was able to stay between 129.5 and 131 up until a couple weeks ago. Now I've been staying between 132-134. At first I freaked, but I'm trying to be cool with it, although I do like the way I "feel" at 130 better. Such a freaking head game!
As for your plans on Saturday....Hard Rock sounds awesome! That is one of the places I want to hit soon! Have a great time!
Oooh...went to an event at the Hard Rock two weeks ago...it is NICE! Beware, the drinks at the bar are PRICEY (is $18.00 for a glass of wine too much?)
Maybe I need to get out more.
Have fun and don't beat yourself up about the weight thing. You look great!
to me it's all about number five.
it keeps me on track yet doesnt even nudge me toward obsessed as number three would.
here's hoping todays 10 miler is an easy one and that the event is FUN (well--as fun as work can be :)).
MizFit
I like your plan. Keep up the good work.
Hi There! I'm a new reader, and don't remember how I found your blog, but I'm enjoying it!
We have alot of similarities, I'm totally a planner, on the weight loss journey (almost to maintenance!). I've just started running and I am addicted to it!
So hello! And I'll be popping by often :)
Ugh, bean burritos. Can't stand those things.
Have fun in San Diego!
i think im good at the "maintenence" game too then! Its just that im maintaining about 5 lbs higher than I want to be....GRRR!
Just catching up!
Maintenance is a funny thing. Seriously. I try and not be too funny with my weight because then I got all crazy teenage girl. Although I haven't been weighing myself that often, I've dropped a ridiculous amount of weight, rather quickly. How am I going to maintain that?
Hope your 10 miler was fabulous and that everythign else is great!
Maintenance I think is harder than losing it in the first place. Sounds like you have a plan and are sticking with it. I admire your loss (and maintenance). Sadly, I've crept back up since my lowest point by a few pounds...I'm hoping my blog, the running community and my goals for the next year running-wise will help fuel the loss wagon aagin.
I'm glad you posted this. I have also been beating myself up over maintaining my weight, but I haven't gone 5 pounds past my goal weight, either!
2-3 times per week? Lay off that scale. Once a week only. Not sure on your diet buttransition any baked snacks to fruits/veggies. May the scale be with you.
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