LTHOMP56's Journal, 08 Jul 22

you are absolutely not alone in the fear of undoing all your hard work. I have done the same thing as you before I lost 80 lbs only to go back to normal eating and gain 50 back. not this time though I'm confident this is a. life style change but the fear is deffintly still there in my mind. you got this 👍  

Not alone. I lost thirty pounds and gained twenty pounds back because I didn't know shit about "maintenance." You have to be just as careful and strategic in working back up to maintenance as you did losing weight. May I ask, how did you lose weight/what was your woe? What is your current calorie/macro breakdown? Unfortunately, "eating normally" in many cases doesn't support weight loss, but you absolutely need to start eating more - more lean protein, healthy fats, and fruits/veggies. Start slowly, adding 50-100 calories over the next two weeks. Keep your activity up (NEVER give up your activity - increasing daily NEAT will protect your weight loss!). You will gain a little the first week, but it will come back down the second week. Keep adding 50-100 calories every two weeks as long as you are continuing to lose and/or hold steady (look at your average weight over the two week period, not your daily weight). Google "reverse dieting protocols" for more information. You may also consider self-guided cognitive behavioral therapy (CBT) to address some of the habits/beliefs holding you back, and help resolve years of diet trauma. What I like about CBT is it's not touchy-feely, and it doesn't require you to "explore every trauma" you've ever been through. It's more identifying and naming feelings/impulses, and learning targeted coping techniques before they take hold and root into behaviors. You've come this far, but it's far from over. You can do it. 

You definitely don't need to lose any more, I agree. I'm in maintenance to and was afraid of the exact same thing, but I found that I CAN add calories (preset goal each day) and I CAN stick to it as long as I keep weighing/measuring/logging everything. This way I can still practice all the good habits and good choices and still feel accountable to myself. You can DO this!!👍🌷💯 

YES!! You will still need to weigh/measure/log. Everything Crystal said!! 

@are1981 I just cut calories and fat and weigh everything . I keep calories less than 1000 during week but sometimes a little more on Fri and Sat. FS has my goal at 1400 cal a day and macros 50 carbs 30 fat 20 protein. I try to keep it around that but less on carbs if possible.  

Thanks everyone for the comments  

still do the same - it's your new normal. LTomp56 and are1981 truth. 

Just got to find your balance between cals and activity. And as the others have said keep that food journal going so if you get off track you can look back and see what needs to change. 

You are dead center of the BMI chart, if you go by those things. I understand that feeling and I have to tell you, you are better off if you can stay on the diet and maintain whatever you are doing. I get so angry with myself - my weight is like a yo-yo. When I get to around 180, I go off the calorie counting and in no time at all, I am back to where I started from. If you have the ability and will power I suggest keep dieting and let your body adjust. I sincerely wish I had your will power. The older I get the more difficult it is to lose the weight that I gain back. Keep on doing what you're doing, L  

I have no idea but what a victory for you! 

I wish you luck. I have been a yo yo dieter all my adult life. Only once did I keep the weight off for 5-6 years Once I reach my goal this time I hope to maintain with portion control and know I can never eat "normal" again. At least the version of normal that got me here. Congratulations on meeting your goal 

You don’t mention what kind of an eating plan you used to finally attain your goal. I advocate portion control and moderation. Healthier eating most of the time and less healthy or less likely to help you maintain your success, just once in a while. Increased physical activity is a given. Painful as it is, this HAS to be a lifestyle change. Hopefully you have incorporated these concepts into your weight loss program already 

@Kenna Morton I eat healthy food and weigh and count calories . I've been doing it for years now.  

Great jobLTHOMP56. — it sounds like you have this in the bag.