maintenance questions

Pre-op I was effectively on a WLS maintenance diet/lifestyle (less the volume restriction of the VSG) developed after my wife's DS several years ago which focused on high nutritional density (high nutritional value relative to caloric costs.) Post-op was a tailoring of that basic balanced nutrition concept to the minimum protein requirements and caloric limitations required for weight loss (which for me meant 100g protein and around 1100 cal per day; carbs were/are incidental to the basic nutritional goals - thankfully none of the low carb restrictions were imposed to get in the way of the nutrition.)

In maintenance things have moved back toward the pre-op conditions, but maybe 2/3 the calories of the "good old days" at 1800-2000; protein in the same 100-120 rangeas during the loss phase, fats around 60g or above to optimize absorption of fat soluble vitamins and carbs filling in the rest, anywhere from 140-200 per day. I'm getting in around five notional servings of fruit/veg per day now (depending upon how well the tracking data accounts for such things) compared to two during the loss period and seven to eight pre-op. I've gone back to six meal/snacks a day to fit in the required volume (had dropped that to five early in the loss phase.)

Overall stretch goal now, beyond basic weight maintenance, is to reduce the need for supplements by getting as much nutrition as possible from real food. Potassium is one of the tough nuts to crack as it isn't easily supplemented (without Rx) but I'm averaging around 80% RDA now compared to around 35-40 during loss and 100% pre-op. Potatoes, avo, bananas are some of the best sources (and low sodium V8 juice, which almost qualifies as a non-Rx supplement!) Lab levels are trending well, but that's one of several essentials being monitored.

Currently, I'm in more of a physical therapy mode after orthopedic surgery, rather than serious exercise/training mode, so intake has been dropped some (15-1700 cal range) to accommodate that, and there are none of the carb minima associated with the more serious workouts needed at this time. Long term, it is said that exercise is one of the important factors in fighting regain; whether that means higher, lower or the same level of intensity as during one's loss phase is dependant on many individual factors, not least of which is how much was done during loss. Some who worked out intensly during loss may find that they do just fine by backing off some to a more sustainable level, while others may need to maintain or even increase their intensity, particularly if their caloric intake moves up too far - bit of a balancing act there. And, some will get addicted to it, or get caught up in some activities or goals that require more serious workout than what is needed for basic weight maintenance (marathons, anyone?) Overall, having a continued regular exercise and activity program is beneficial for many aspects of our well being, beyond basic weight control, so it's best if you can continue to have time carved out for it over the long run. Even if you move to lower intensity activities, if the exercise is still a part of your life, some time during your day is still dedicated to it, then intensity levels can be changed if needed (if that extra ten or twenty pounds creeps back in, you can cut back the calories some and go back to the gym more rather than just walking the neighborhood, for instance - much easier than if you lose that exercise time altogether.)

My wife was one of the "lucky" ones who didn't need to exercise to lose to and beyond goal, but suffered from that later on by having minimal functional strength, but now that she is (belatedly) working with a trainer to workout without injury, she is much better off.

Good luck and welcome to the maintainers club!