Maintaining Weight for Beginners

Sabine_Stroehm

fraserkr wrote: »

I read this journal article "Long-term weight loss maintenance" via American Society for Clinical Nutrition http://bit.ly/1I4QuRa

The summary says six key strategies for longterm success at weight loss maintenance:

1) engaging in high levels of physical activity;
2) eating a diet that is low in calories and fat;
3) eating breakfast;
4) self-monitoring weight on a regular basis;
5) maintaining a consistent eating pattern; and
6) catching “slips” before they turn into larger regains.

That all looks reasonable (except maybe the bit about fat). I think it's also important to keep in mind (especially as a short woman) that the difference between maintaining and losing is a few hundred calories.

It really has to be a healthy LIFESTYLE. Not just lifestyle as a euphemism for a temporary weightless diet.

michellemybelll

RunRutheeRun wrote: »

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michellemybelll wrote: »

RunRutheeRun wrote: »

middlehaitch wrote: »

Hi, I'm 5'1 and 100- 105, to maintain I eat at 1200 and eat back my exercise, or eat at my TDEE which is 1483.
IIFYM.com has a good TDEE calculator.
It takes a couple of months to get your calories right.
Cheers, h

^^ agree with this, well not the bit about eating 1200 but that's cos I'm very active at 5ft 2" and my TDEE is 2200 . its about finding your maintenance calories and it takes a little time.

just out of curiosity, what weight are you maintaining at eating @ a TDEE of 2200? I'm 5'1" and playing around with maintenance - i'm about 107 currently, wouldn't mind staying somewhere between 104 - 108 for the long term, but still trying to figure out how much i can eat. I'm pretty active too, a daily distance runner. Anyway, just curious about the rest of your stats.

Hi, I'm 5ft 2" and maintaining 134lbs which is light enough for my medium frame
my stats are 34 chest/ 26.75" waist/ 35.5" hips - though its been a while since I took them and I know they're a bit smaller now. I'm in better shape now than when I was in my 20s and weighing 120lbs which was light for me then. I run 5 to 6 miles a day/ 6 days a week, plus walk another 3 or 4 miles per day and 3 x strength training of 30 min sessions a week.
What are you eating at currently?
I currently am doing a bit of reverse dieting and slowly increasing my cals, I definately maintain on 2100 and possibly can add a few 100 more yet, I am doing 2100 for another few weeks and then I'll up them again.

Thanks for the info! I'm averaging about 2000 per day I think, although I haven't been super accurate this week with counting (read: I think I've been eating more than that on average this week). However, I didn't gain. I run anywhere from 7-10 miles per day, and sometimes pair that with some yoga.