How to maintain without gaining
jen73fit4life
Posts: 24 Member
I just hit my goal for weight loss and am now maintaining. I started by upping my calories by 100 per day but stuck with same exercise. I've gained back 1.2 pounds in 2 days. HELP!!
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Replies
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Are you still weighing all your foods ?
Also , my weight fluctuations are insane . I can go up 8 lbs in a day but I know its water weight and normal. I dont even sweat it because I know as long as I stay within my calorie range then it can't be a real gain.0 -
If you're gaining weight, you're eating more than you're burning.
Make sure you're eating the same amount.
+1 on the normal fluctuation thing... chart for a month or 2.0 -
Your body isn't gonna have 1 static weight. Pick a goal range and stay within it.
The 1.2 jump is water weight. Don't panic, just keep logging and stick with it for at least a few weeks.
~Lyssa0 -
Well, if you're upping 100 per DAY you might see some water weight gain. I personally prefer upping daily calories by 100 each WEEK. I saw no rain this way and it was easier to see my true maintenance calories.0
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To gain 1 pound of fat, you'd have to eat 3500 over your maintenance calories... I doubt that's what happened... it's water weight.0
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Try upping your calories a little more slowly. Adding 100 calories every day may be too much. Stay where you're at now and if you haven't gained more than just the normal water weight, then you can add 100 more in a week.0
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1-2 lb from day to day is likely just water weight. Set a weight range for maintenance and you won't go so crazy.0
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Did you switch to maintenance the day you hit your goal weight? I think it's best to wait until you're consistently within a few pounds of your goal weight.0
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I'm going to gain 2 lbs today because today's my rest day! I sweat like crazy so my weights less on workout days from that. My weight also goes up from water by eating out or high sodium foods! There's no way you really gained a lb unless you ate 3500 above maintenance and then didn't move much! Take a deep breath your panicking over nothing.0
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Like the others have said, it is water weight.
But also glycocen stores that were low due to your calorie defecit that are now being replenished.
Furthermore, chances are that since you are eating more now, you are purting more food weight wise into your body.
If you just slowly increase your calories, you are still eating at a defecit untill you reach your maintenance calories, so you will still lose a little weight. Also, this is your body doing its job, it is recovering from being at a calorie defecit for a while.
So just increase your daily calorie allowance with a 100 and eat like that for a week or two and then up it with another 100 untill you reach maintenance calories. Once you reach that, stay at that for atleast a month to see if you need to adjust.
Keep in mind that weight fluctuation is natural. I can gain or lose a pound day to day.0 -
Unless you ate 4200 calories over maintenance in two days I don't think you have a problem0
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You will also need to experiment a bit with what your maintenance calories are. Mine are only 200 calories more than my losing weight calories. I'm small and older; as unfair as that seems, that's just the way it is.0
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You can't possibly have gained that much weight. It's a fluctuation. Measure. Make sure you didn't add all the calories in carbs, which can make you hold water. Go for a walk. Hold on for another week.0
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Fluctuations are normal, its not real gain as above posters have explained already...0
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I agree with what everyone else has said......it's just water weight.
I wouldn't weigh yourself too often either.0 -
jenpretlow wrote: »I just hit my goal for weight loss and am now maintaining. I started by upping my calories by 100 per day but stuck with same exercise. I've gained back 1.2 pounds in 2 days. HELP!!
Nothing much changes and maintenance is not easy.
I engage body recomposition where I eat to surplus on strength training days and eat with a deficit on cardio days.
It works.
The key to success in weight maintenance is having strong goals. The reason most regain their weight is a lack of passion to push on, because the journey ended for them. With new goals, the journey to become your best merely continues.
I call it sharpening the saw, and that's from the book 7 Habits Of Highly Effective People.
Consider:- set new goals
- make a plan
- take action
- stay motivated
Success is a choice.
Good Luck
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jenpretlow wrote: »I've gained back 1.2 pounds in 2 days. HELP!!
That's a normal weight fluctuation which can occur for many reasons.
Have a goal weight range of 3 lbs less than your goal weight and 3lbs more . If your weight consistently is above or below that range for 4 weeks then consider changing the amount you eat.
Otherwise just carry on.
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I have been in maintenance for over two years. My weight is generally within a range of about 165lbs plus/minus 4-5lbs, depending on a lot of factors, but mostly due to exercise variations and sodium intake. I don't think anyone stays at a precise weight without any fluctuations.0
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Since it is only 1.2 pounds, don't worry about it. Just keep doing what you're doing. If you get more than two or three pounds from your goal weight, then adjust your eating and exercise accordingly.0
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Cortneyrenee04 wrote: »Did you switch to maintenance the day you hit your goal weight? I think it's best to wait until you're consistently within a few pounds of your goal weight.
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