Struggling to maintain (still losing).....

RadishEater

bunnyluv19 wrote: »

You could also add some chocolate chips and/ or granola to your yogurt snacks

Get some nice crunchy granola and dump that into a bowl and put the yogurt on top

Dollop some almond butter or pb , sprinkle with chocolate chips

= Easy 600-700 calories snack/meal

Seem like too much food cut back on the yogurt and bump up the granola

caffcyc

I made some sweet potato fries today in coconut oil. Should be good for an extra 300 or so.

sgt1372

I'm 5'8 and currently 153# (based on trend), 151 (actual wt today after 8 hrs in the sun yesterday.). Started maintenance at 160 twenty months ago and wt has slowly but steadily dropped.

Maintenance cals started at 2k, dropped to 1650 and rose to 1800. 6 months ago, I started to row 10k meters/day in an hr a day which burns 550 cals a day and upped food intake to 2350 a day to net it out to 1800.

This allows me to eat more, feel less hungry and eat more protein and other nutrients. My ave protein intake is about 1.1g per #BW which is not that high but I need to eat more just to maintain this rate of intake.

I intentionally eat less than my cal goal everyday, so it's no surprise that I've continued to lose weight but I still like what I see in the mirror and am not concerned about it but I think 150 will be my red line.

As I've learned, maintainance is a process of constant adjustment.

caffcyc

I threw in a few days at 2500, but consistently I am full at 2200. My ride days are a mess, 2800-3200, but I am burning 1500-2500 while riding. I'm going to hold this pattern for another 3 weeks and see where I am.

caffcyc

I've switched some protein out for carbs and haven't had the drained feeling in a while. 25F/45C/30P or there abouts, still 2200-2300 calories. Seems like I am back to maintaining as well (2lbs less than I was before though).

CharlieBeansmomTracey

caffcyc wrote: »

I threw in a few days at 2500, but consistently I am full at 2200. My ride days are a mess, 2800-3200, but I am burning 1500-2500 while riding. I'm going to hold this pattern for another 3 weeks and see where I am.

if you are only eating 2200 calories and burning 1500-2500(if accurate) then you are burning more than you are taking in so yes weight loss will occur.you arent even netting 700 calories(if eating 3200 and burning 2500) and if you are 2 lbs less than you were before you arent really maintaining unless its a normal fluctuation. on days you are eating 3200 and burning 1500 thats a net of 1700 calories. which would be a deficit for most people.I agree with giving it time. but you probably wont maintain burning more than you are taking in most days.

elisa123gal

The red flag is that you feel drained and tired. That isn't good. You need to eat some fruit and carbs .. I bet you'll feel a whole lot better . Listen to your body, and don't focus on the restrictive eating that it took to lose your weight. /Think healthy.

TavistockToad

caffcyc wrote: »

I threw in a few days at 2500, but consistently I am full at 2200. My ride days are a mess, 2800-3200, but I am burning 1500-2500 while riding. I'm going to hold this pattern for another 3 weeks and see where I am.

Probably feeling like kitten again. You're eating too little still

WilmaValley

Such great advice here, hope it helps!!!

SummerSkier

I really think that our bodies get in 'losing' mode, and as we enter maintenance it is sort of like turning a very large ship around to get it to slowly realize we want the food to balance as fuel for our workouts. I continued to slowly drift down when I started maintaining last year for several months as I increased calories also.. Best of luck and sounds like you are monitoring and getting closer to where you want to be.

caffcyc

Thanks @SummerSkier I feel like I have been making progress since I first posted this. It's tough to change gears. This time last year I was eating 1200 calories a day. A lot has changed since then....

yirara

When I transitioned into maintenance I found my maintenance cals to be quite a bit higher than expected. After a month of maintenance I'd lost nearly another kilo, and then some more. I mean, I knew my maintenance cals were fairly high because I was losing rather fast.

caffcyc

Started a new job this week. More standing and moving around vs sitting behind a desk. Eating 2500-2600 a day now and feeling really good.

caffcyc

Longer days and more active at the new job.

3000-3200 on work days, 2500-2800 off days, 3500ish on pedaling days.