I've lost 4 stone in the last 12 months, through calorie deficit and exercise. I feel so much better for it: I've got more energy, I stand taller, my back doesn't ache, I don't groan when I crouch or sit down. I'm really enjoying running again, now that I'm not carrying that extra weight. And so on and so on.
This is the most weight I've lost in one go. I'm roughly at target weight now, so how do I find my maintenance calorie level? Whenever I've lost weight in the past (1-2 stone), I've always regained it over the following 12-18 months.
Does anyone have any tips for maintaining weight loss?
Sounds basic but doing more of the same exercise and eating. Start moving your mindset towards 'lifestyle' and not 'diet' Diet mindset is often associated with negative connotations of losing out, restriction and missing something which can alter your mood and lead to a bad habits creeping back in.
For example you've just transformed your body, through hard work and commitment and hit your goal. Fantastic. However you've done this in this past and the weight creeps back. Which is probably due small incremental habits (snacking, reduced exercise etc) and this compounds over time and you are back to square one.
It's exactly this practice of hard committed sacrifice that is unsustainable because you are burnt out mentally (and maybe physically) by constant restriction. You need balance.
I'd say if you haven't you probably want to really look at what you eat in more detail. Understand what your balance of protein, carbs and fat.
Fact is carbs are really cheap energy, fat is more satiating and arguably are better source of fuel. Not sure on your preferences or eating habits but get more healthy fats in your diet. unsaturated sources like oils, nuts, seeds, fish and a balance of good saturated fats like grass fed beef etc. More fats will fill you up and prevent insulin/hunger spikes that push people to snack/eat shit. Combine with lots of leafy greens and cook it so you enjoy it.
I love cooking so it's easy for me to make things I like and now we are all working from home more its even easier to make good food and healthier choices. If you don't like cooking and rely on sandwiches, takeaway lunches or others to cook you'll be fucked keeping weight off.
Biggest culprit for weight will be sugar, refined carbs. You need to make a rule to cut these out but have them as rewards. This could be once every two weeks or once or month or even less frequent. Don't deny yourself the opportunity to enjoy food but understand that if you eat it frequently you are going to have to work way way harder than you probably want.
Ultimately comes down to what matters more, looking good/feeling good or eating what you want when you want.
I would also look into intermittent fasting, time restricted feeding as way to help control weight.
Sacrifice breakfast for instance for black coffee and eat your first meal at lunch and eat in a 12pm-8pm window. The other 16 hours is fasting. There are arguments that you can do this and kind of eat whatever you want. Even more arguments say better results only eating to the circadian rhythm (daylight hours essentially).
You don't have to be hardcore you could do this handful of days a week and treat yourself at weekends with a regular exercise plan that doesn't have you doing insane workouts that you can never keep up. Easily incorporate this into a lifestyle.
They are handy life hacks you can introduce turn on and off to support a lifestyle.
Also I would say get used to feeling a little uncomfortable, it's not a bad thing to skip a meal and feel a bit hungry, it's actually quite good for us. If I skip breakfast and just have coffee I often now feel more focused on an empty stomach and can have some of my best workouts when fasted.
I'd also recommend watching following some youtube channels for nutrition advice/help.
People like Dr Eric Berg, Sten Ekberg (Swedish olympian), Flavcity, Peter Attia MD, David Sinclair (LifeSpan author great book FYI).
Some of these are really useful and you can take little things from them to introduce to your lifestyle to help. Also the algorithm will start to give you more of same and you'll discover some great help out there.
I agree, it's really about making it a lifestyle and not a summer six pack challenge.
Now I know motherfuckers are going to get on me for being bigger than them, I just want to get them out the way and just say fuck you you're probably going to die of bad health.
But you got to make this a lifestyle. The first thing you got to do is recognize your own body. What do you like to do and what do you not like to do. What do you like to eat and what do you not like to eat. Now figure out where you stand in between those two. If you like to eat any and everything, you need to back down. If you don't like to do anything you need to pick up your activities.
If you've been in this lifespan for more than 30 years or more, you know what you like and you know what you don't like, and you know what you need to do and you know what you don't need to do.
If you know you can go all day till 6:00 p.m. and not eat a meal then do that if you're trying to lose weight that is. Eat a full meal that will have you full from 6:00 p.m. till when you go to sleep. Whatever that it is the fuck that you eat. then start substituting, like I'm going to substitute healthier meals for these fried foods or whatever etc. All you really need to do is maintain a calorie balance that your body whatever it is that you've made it to be after all these years accept when it is time to takein those calories.
Diet truly is the hardest part of any weight loss. My problem is that I don't watch my diet, but I am naturally a big person, whether it is fat or muscle. My problem is calorie intake, not necessarily how big i am, or can get.
Which leads me to the next point, it's all about the duration of how long you've been treating your body. If you're going to start today on treating your body right with eating and working out, you have to continue that for the rest of your life, AKA a lifestyle.
I am visibly a bigger guy, but I manage how big I can get, as well as how often I will go in to work my body out and eat food.
This is really all mental. But years in the game working out can have your body trained to do what you wanted to do. So while I might pig out during memorial Day weekend, or a Thanksgiving or holiday, if I have a consistent physical regimen I can make it meet my dietary regimen.
Dietary regimen is the most important thing of them all. I've been working out consistently every day for almost 10 years, but my weight has fluctuated up and down, but because I work out the weight looks good depending on what I'm wearing. It's the dietary that actually shapes what you want yourself to look like