Once you’ve been dieting for an extended period and have met your goals, how do you transition into maintenance without gaining weight? I guess this really is the important question we ask at this stage. How can we remain flexible in our eating habits so we don’t quit, yet disciplined enough so we don’t backslide?
One type of eating plan that is sustainable enough to last a lifetime is called flexible eating control. Rather than being a rigid diet with tightly prescribed meals, flexible dieting is a plan that makes all foods possible for you (1). This is assuming that your choices fit your personal goals for the macronutrients you’re tracking.
To use this type of plan, you should first calculate your daily energy needs, as well as any macronutrients that are important to your personal wellbeing. I only consider protein (in addition to calories). For others, particularly those who have diabetes, carbohydrates may be an important consideration. (It all depends upon your own health goals and medical history.) You can make these calculations by hand using the formulas in the first source listed below this blog post or use a website like:
or
https://www.forbes.com/health/body/tdee-calculator/
You will need only basic information to complete the online forms.
It’s clear that your activity level makes a large difference in your caloric needs. For example, in my case, there is a 938 daily calorie difference between very active and sedentary levels. This turns out to be nearly 2 pounds difference per week, or 97 pounds in a year! That really adds up quickly, so try to be accurate in your assessment and stick with (or even increase) your exercise.
Another great option is to see a healthcare professional who can either make an estimate or order a laboratory test that computes your caloric usage. I was able to do both of these at the Mayo Clinic in Jacksonville, Florida. Many hospital systems have bariatric centers where you can get this type of advice.
As for your macros (protein, carbohydrate, and fat), which are you interested in tracking? I have chosen protein as it’s crucial in cellular repair and maintenance (2). In fact, it has so many vital functions that it’s very name “comes from the Greek word proteos, meaning ‘primary’ or ‘first place’” (2). There is a lot of disagreement about protein needs, and it all depends upon individual circumstances. Since I’m training for an endurance race, I would need more protein than the average 61 year old woman. If I were a body builder, I’d need even more protein. Here is an excellent article that can help you pinpoint your protein needs:
I was also advised by my dietician to try to get in at least 80-100 grams of protein daily. It’s not easy to do, even if you are striving to get more protein sources into your diet. Remember that protein is needed for all types of tissue repair, not just muscle. So if you’re recovering from illness, surgery, or injury, keep this in mind.
A study published in Obesity found that “lowering emotional eating and adopting a flexible dietary restraint pattern are critical for sustained weight loss” (3). This is as opposed to rigid restraint, which involves strict rules which may not be broken. One problem with this type of outlook is that once you’ve “broken” your diet, you may feel like a failure and completely stop dieting.
According to Karen Collins, MS, RDN, CDN, FAND,
“Flexible restraint, [is] a less strict approach that includes occasional high-calorie choices in limited amounts without guilt. No particular food or eating choice is forbidden. Flexible restraint usually involves less internal pressure to diet. There’s a more gradual understanding of how overall eating pattern influences energy balance and weight gain or loss” (4).
This is really what we want since we are striving for a change in lifestyle just as much as a change in weight. By gradually making choices that support our health, we will also be maintaining our weight.
(1). https://www.healthline.com/nutrition/flexible-dieting#TOC_TITLE_HDR_2
(2). https://www.healthline.com/nutrition/functions-of-protein#TOC_TITLE_HDR_2
(3). https://pubmed.ncbi.nlm.nih.gov/19696752/
(4). https://karencollinsnutrition.com/nuances-in-weight-control-are-you-flexible-or-rigid-in-mindset/#R1
Maintain Weight Loss 