Light Petites Maintaining on 2000+ Calories...?

neldabg
neldabg Posts: 1,452 Member
in Goal: Maintaining Weight
Women under 5'4" and under 120 lbs, would you please share your workout/exercise routines? I'm working to change my routine more regularly, so I am looking into new workouts. Yes, I do realize CO vary per individual, but I'd like some fresh ideas and a starting point. I did skim through that "5’2 females, how are you maintaining?" thread, but some women are maintaining at a higher BMI and/or didn't elaborate. I would like specific details please, not a standard "I do cardio/lift X times a week" response. What routine and/or the websites and videos you follow? How long have you been maintaining, and have you stuck to the same thing in maintenance? If not, how often do you change anything (from movement adjustments to entire routine changes)? TIA!
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Replies

  • neldabg
    neldabg Posts: 1,452 Member
    Thanks for the replies everyone!
  • Sandythinandfit
    Sandythinandfit Posts: 58 Member
    I am 5'0.5 (Got to get that half inch in!). I hope I really can eat 2000 and stay the same. In reality, I think I have to stay at 1700 or 1800 to be stable. My weight fluctuates a lot, and I never did get to my goal of 110.

    I do Zumba 2 or 3 times a week. I started weight training a couple of weeks ago, but only did it once so far.
  • BeccaLoves2lift
    BeccaLoves2lift Posts: 375 Member
    edited February 2018
    I'm 5'2" and 115 lbs. I've been in maintenance since last July. I maintain on 1800-1900 cals per day plus I usually eat at least one cheat meal per week. I have done very sparatic cardio since going into maintenance. Sometimes I enjoy a bike ride or a hike with the family. I do walk my dog almost every day. I occasionally do yoga or Pilates for active rest. But my main workouts are strength training. I have done both 3 day full body workouts and 4 day upper lower splits. I get bored easily so I change up my routine about every 5-6 weeks. I keep track of all if my lifts and I make sure to increase on either form, reps, or weight every week.
  • FITnFIRM4LIFE
    FITnFIRM4LIFE Posts: 818 Member
    I'm 5'2 and 113, 52yrs-Maintained since 2011. I eat 1800-2000+.
    I lift 3 days a week following principals of New rules of lifting and Alwyn Cosgrove programs.
    Mon-Upper Body
    Tues-Abs and walk dog
    Wed-Lower Body
    Thur-Rest with walk dog
    Fri-TRX and bodyweight/Abs
    Sat-Full Body
    Sun-Rest and highest cal day

    I change up my routines every 6 weeks.To keep Muscles guessing and brain from boredom. I work out at home gym. Another week I switch 2 full body days and 1 day weight plate work out. Cardio is minimal, walking and toss in a short HIT here and there. But active walking and outdoor activity for fun.









  • janejellyroll
    janejellyroll Posts: 25,763 Member
    SummerSkier wrote: »
    I think someone on here thinks the WOO button is for HURRAH, great job. MFP really needs to get rid of that thing. Esp if at some point they start giving people warnings for being woo'd an X # of times...

    There's no indication they are planning on tying it into the warning system . . .
  • neldabg
    neldabg Posts: 1,452 Member
    SummerSkier wrote: »
    5’1.75
    59
    Maintaining about 98.
    Looking at 1850 cal daily for now but will increase in the summer
    I am not sure if activity level is the biggest driver. I have been injured and been sick since Mid Dec so my activity has been less than I would like. I think it’s the whole picture and not just the workouts. I think you CAN reverse diet a little and keep increasing Cals slowly without gaining somehow your body learns to convert to energy vs store as fat. I’m no expert. Just my experience. Only in maintenance since Oct last year. Hope this helps

    I'm also not an expert myself, but I think there's some truth to that. May people here on MFP have shared stories of being able to slowly increase their intake up to a certain number while maintaining their weight (all else seemingly constant).
  • neldabg
    neldabg Posts: 1,452 Member
    stephaniedenise28 wrote: »
    I possibly might not apply to this, but I am 5'3 and 150lbs (but at 22% bf) and I maintain at about 2400, with 10k steps a day, 3 Olympic weight lifting sessions a week and a functional cardio session and longer dog walks on the weekend :)

    Yeah, that's definitely way above my maintenance range, but you look AMAZING!
  • Mslmesq
    Mslmesq Posts: 1,000 Member
    neldabg wrote: »
    Mslmesq wrote: »
    Woo huh? Lmao. Ok, good luck with reality.

    Lol. I promise it wasn't me who sent a woo. I know MFP claims the woo button has two meanings, but I only use it for troll comments and ridiculous comments like "ACV makes you lose weight." Whether or not I agree with a comment, everyone who replies to my threads gets a like from me since I always appreciate people taking time to reply. However, I'm confused by your "good luck with reality" comment. Not everyone has to live as you do to maintain a light weight and high TDEE. Also, while I do think your comment will be useful to lurking noobs, @TeacupsAndToning is correct in saying that you did not really address my questions properly.

    Mslmesq wrote: »
    Ok, I’m going to be frank. I think you are overthinking this.

    Most of my life I’ve been very petite. Just under 5’2” and average of 98 pounds. The times I’ve gained have been for specific reasons, latest was childbirth.

    To be honest, ‘maintenance’ for me in the past was not something I though about. And being naturally thin was more a factor of the following:

    1. I didn’t eat when I wasn’t hungry. And I’ve never turned to food for comfort.
    2. I don’t have a sweet tooth and don’t crave junk. It doesn’t mean I don’t enjoy dessert. It means, I don’t eat it constantly, daily, or even really weekly. Once in awhile, I get dessert and enjoy a few bites. I just don’t want it all the time.
    3. I don’t eat until I’m stuffed. I eat until I’m no longer hungry.
    4. I don’t limit foods. In fact, I savor and enjoy what I eat. I just don’t eat in extremes.
    5. I move. A lot. I don’t think of it as exercise. I just move. Roller skating one day. Hiking the next. Biking at the beach or renting a canoe. Whatever. I just enjoy being active.
    6. I can be antsy. I don’t like to sit still. But when I am still, I relax and enjoy it.
    7. I sleep regular hours.
    8. I drink water. Actually, aside from coffee in the morning and wine at night, I pretty much only drink water.
    9. I don’t enjoy fast food or commercial soda. And I don’t eat or drink either.

    That’s all I can think of. Hope you find some use to it.


    I already practice everything you've written except all or some of 1,2, and 9. I do not enjoy just a few bites of sweets/junk every once in a blue moon, and chocolate will always bring me temporary comfort. I enjoy fast food, but not soda, juice, alcoholic beverages, etc. I've found that the 2000 calorie range makes a difference between feeling somewhat deprived versus enjoying more of my favorites in life. No, food is not my only joy in life, but it's definitely one of them. Maybe I could maintain on 1500 calories with time and training, but I like movement as much as I like sweets, so I'm not suffering by living an active lifestyle and maintaining on ~2000 calories.
    Last Sunday marked my second year in maintenance (yay!), but I've been overweight/obese my whole life. Your way of living is something I've seen in some of my "naturally" thin friends/family and has often been repeated in threads here like "Do naturally thin people actually think different?" However, I'm not one of those people who can truthfully say as you do that maintenance comes easily to me. I track regularly and accurately, and though I do make sure I hit my macros and eat nutrient-dense foods, I can and will easily eat past my TDEE unless I watch out. My stomach seems to be a bottomless pit, and my appetite is big. Idk why, but it is what it is.
    Really, I like my TDEE right now, and while my movement all day long helps out a ton, I also crave structured routines, and I'm getting bored with my own right now. Therefore, I wanted to see what other women around my height and weight might be doing for some inspiration.

    Sorry. That comment I wrote was definitely not directed at you. I just took the time to try to offer some tips, and I didn’t think the woos from other people were appropriate. I didn’t think you had done it.

    Congratulations on your weight loss journey. You have a lot to be proud of!

    I do maintain at around 2000. I think less than that is unnecessary while living an active lifestyle.

    I wish I could give you speifics on things I do, but I cannot. I really do switch it up. Like right now I’m looking into horseback riding lessons. At the moment I’ve been hiking a lot by the beach and roller skating there. I might try surfing or paddle boarding this summer. I just try to do things that seem fun.

    The only consistent thing I do is Pilates. I do that about 2 times a week. But I consider is more preventative physical therapy.

  • intangiblemango
    intangiblemango Posts: 38 Member
    I'm going to the the annoying "I'm not what you asked for, but..." person!

    At 5'6" 125 lbs I maintain on around 2800 kcal with a combo of powerlifting training and triathlon training, so usually 1-2 workouts a day, and then being somewhat active the rest of the time (ie not sitting on my *kitten*, I walk to the grocery store instead of driving, for example). With that said, I don't think there is a magic workout. I think having enough endurance to do some significant work (vs getting tired after only a short while) is a big factor, though.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    My wife (5'3" on a good day) runs about 15-20 miles per week and lifts once per week...I can't give you specifics of her lifting as she works with a personal trainer. Maintenance is around 2300 calories.

    She's also very busy around the house doing this and that most evenings and weekends.
  • fiddletime
    fiddletime Posts: 1,868 Member
    I’m 5’2”, 129 and 63. I have maintained for the past 7 months on 1200-1500 calories (1500 if I add in exercise calories). I also have a few slip days a week, which is why I’m in maintenance, not weight loss. If I could actually hit 1200 plus exercise I’d get to my target of 125, but having discovered that I can actually maintain afterall, I’m staying at this weight for awhile.

    I stationary bike 35 min (10 miles) and row 10 min, 4 mornings a week before work. Two of those days I add in a night “strength and endurance” class at the gym. One night is upper body and core, and one is legs and core. We use weights, TRX and body weight. It has almost no cardio, and is 60 min long.
  • neldabg
    neldabg Posts: 1,452 Member
    Mslmesq wrote: »
    neldabg wrote: »
    Mslmesq wrote: »
    Woo huh? Lmao. Ok, good luck with reality.

    Lol. I promise it wasn't me who sent a woo. I know MFP claims the woo button has two meanings, but I only use it for troll comments and ridiculous comments like "ACV makes you lose weight." Whether or not I agree with a comment, everyone who replies to my threads gets a like from me since I always appreciate people taking time to reply. However, I'm confused by your "good luck with reality" comment. Not everyone has to live as you do to maintain a light weight and high TDEE. Also, while I do think your comment will be useful to lurking noobs, @TeacupsAndToning is correct in saying that you did not really address my questions properly.

    Mslmesq wrote: »
    Ok, I’m going to be frank. I think you are overthinking this.

    Most of my life I’ve been very petite. Just under 5’2” and average of 98 pounds. The times I’ve gained have been for specific reasons, latest was childbirth.

    To be honest, ‘maintenance’ for me in the past was not something I though about. And being naturally thin was more a factor of the following:

    1. I didn’t eat when I wasn’t hungry. And I’ve never turned to food for comfort.
    2. I don’t have a sweet tooth and don’t crave junk. It doesn’t mean I don’t enjoy dessert. It means, I don’t eat it constantly, daily, or even really weekly. Once in awhile, I get dessert and enjoy a few bites. I just don’t want it all the time.
    3. I don’t eat until I’m stuffed. I eat until I’m no longer hungry.
    4. I don’t limit foods. In fact, I savor and enjoy what I eat. I just don’t eat in extremes.
    5. I move. A lot. I don’t think of it as exercise. I just move. Roller skating one day. Hiking the next. Biking at the beach or renting a canoe. Whatever. I just enjoy being active.
    6. I can be antsy. I don’t like to sit still. But when I am still, I relax and enjoy it.
    7. I sleep regular hours.
    8. I drink water. Actually, aside from coffee in the morning and wine at night, I pretty much only drink water.
    9. I don’t enjoy fast food or commercial soda. And I don’t eat or drink either.

    That’s all I can think of. Hope you find some use to it.


    I already practice everything you've written except all or some of 1,2, and 9. I do not enjoy just a few bites of sweets/junk every once in a blue moon, and chocolate will always bring me temporary comfort. I enjoy fast food, but not soda, juice, alcoholic beverages, etc. I've found that the 2000 calorie range makes a difference between feeling somewhat deprived versus enjoying more of my favorites in life. No, food is not my only joy in life, but it's definitely one of them. Maybe I could maintain on 1500 calories with time and training, but I like movement as much as I like sweets, so I'm not suffering by living an active lifestyle and maintaining on ~2000 calories.
    Last Sunday marked my second year in maintenance (yay!), but I've been overweight/obese my whole life. Your way of living is something I've seen in some of my "naturally" thin friends/family and has often been repeated in threads here like "Do naturally thin people actually think different?" However, I'm not one of those people who can truthfully say as you do that maintenance comes easily to me. I track regularly and accurately, and though I do make sure I hit my macros and eat nutrient-dense foods, I can and will easily eat past my TDEE unless I watch out. My stomach seems to be a bottomless pit, and my appetite is big. Idk why, but it is what it is.
    Really, I like my TDEE right now, and while my movement all day long helps out a ton, I also crave structured routines, and I'm getting bored with my own right now. Therefore, I wanted to see what other women around my height and weight might be doing for some inspiration.

    Sorry. That comment I wrote was definitely not directed at you. I just took the time to try to offer some tips, and I didn’t think the woos from other people were appropriate. I didn’t think you had done it.

    Congratulations on your weight loss journey. You have a lot to be proud of!

    I do maintain at around 2000. I think less than that is unnecessary while living an active lifestyle.

    I wish I could give you speifics on things I do, but I cannot. I really do switch it up. Like right now I’m looking into horseback riding lessons. At the moment I’ve been hiking a lot by the beach and roller skating there. I might try surfing or paddle boarding this summer. I just try to do things that seem fun.

    The only consistent thing I do is Pilates. I do that about 2 times a week. But I consider is more preventative physical therapy.

    No problem! Thank you! ^^
  • Enthusiast84
    Enthusiast84 Posts: 171 Member
    Bump
  • BattyKnitter
    BattyKnitter Posts: 503 Member
    Sounds like those who maintain at 2000+ are weight lifting and keeping active otherwise, which gives me hope!

    I LOVE weight lifting and was really hoping that at 5'2" I could maintain with at least 2000. Right now I'm losing at 1700-1800, I know the less you weigh the less you burn, but it would make me really sad if by the time I lost all my weight I'd be eating the same amount to maintain as I did to lose!
  • JaydedMiss
    JaydedMiss Posts: 4,286 Member
    BattyKnitter wrote: »
    Sounds like those who maintain at 2000+ are weight lifting and keeping active otherwise, which gives me hope!

    I LOVE weight lifting and was really hoping that at 5'2" I could maintain with at least 2000. Right now I'm losing at 1700-1800, I know the less you weigh the less you burn, but it would make me really sad if by the time I lost all my weight I'd be eating the same amount to maintain as I did to lose!

    sadly that right there is part of why we say dont lose to fast and dont eat in a way you cant sustain forever. When you lose enough your maintenance will be relatively close to your loss #. Youll get more, But sadly not as much more as we wish for :p

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