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Body weight maintenance help

ashleygroizardashleygroizard Member Posts: 181 Member Member Posts: 181 Member
I’ve lost over 30kgs and I am after as many opinions or expert advice from accredited dietitians or nutritionalists. For anyone who knows please comment on my post, how can I get my metabolism revved up staying high all day long and maintain my weight? Is it best to have 3 small healthy meals and 2 healthy snacks to keep the weight off I’ve lost and have my metabolism up high all day with regular exercise or am I doing it wrong? I am thinking of booking into see an accredited dietitian for some much needed help. I know I have more weight to lose but over 30 kgs is a massive weight loss and I’d be happy to keep it off for the rest of my life.

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  • NVintageNVintage Member Posts: 391 Member Member Posts: 391 Member
    I'm not an expert, but am researching this topic. Let me know what they say, if you do consult a professional! You might get different answers depending on how they interpret all the studies on diet. From what I've read, so far, exercise is one defining trait of people who maintain weight loss. Maybe lower blood sugar levels, but not sure about that one...
    As for myself, I seemed to lose weight easily eating every 4 hours, but then went back to skipping breakfast and haven't gained any back. I didn't have a lot of weight to lose, though, so don't know if that helps any...
    edited April 14
  • SnifterPugSnifterPug Member Posts: 600 Member Member Posts: 600 Member
    I've lost roughly that amount and maintained the loss. I follow a 16:8 eating schedule, and have done so since before it became a "thing". Basically breakfast does nothing for me other than rev up my hunger, so I don't start eating until 1pm at the earliest. Usually more like 2pm or even 3pm. I exercise fasted - it suits me better but is not for everyone.

    I exercise pretty much every day - at least 6 days per week. Duration ranges from 1 hour to 2 hours. Mostly I do weight lifting. Cardio is about once a week, quite intense boxing intervals.

    I log all my food intake to make sure calorie intake relative to expenditure is where I want it to be. I don't stick rigidly to a daily balance but over the course of a week or month I try to keep my calories at an average of about 200 below maintenance per day. I realise this seems low, but you can't calculate to the calorie, and exercise is very hard to judge. I've got a fairly good idea of it over the years and a chest strap heart rate monitor is of help, but it is not an exact science. Anyway, this works for me.
  • cwolfman13cwolfman13 Member Posts: 39,105 Member Member Posts: 39,105 Member
    I’ve lost over 30kgs and I am after as many opinions or expert advice from accredited dietitians or nutritionalists. For anyone who knows please comment on my post, how can I get my metabolism revved up staying high all day long and maintain my weight? Is it best to have 3 small healthy meals and 2 healthy snacks to keep the weight off I’ve lost and have my metabolism up high all day with regular exercise or am I doing it wrong? I am thinking of booking into see an accredited dietitian for some much needed help. I know I have more weight to lose but over 30 kgs is a massive weight loss and I’d be happy to keep it off for the rest of my life.

    The difference between losing weight and maintaining weight is typically several hundred calories. Nothing to do with revving up metabolism or anything...you can't really do that. When people speak of metabolism, they are usually talking about their basal metabolism...the energy (calories) your body expends merely existing...can't really change that as it is more or less tied to your stats (weight, sex, height, etc). Muscle mass can make a difference in one's BMR as well as more muscle mass requires more energy (calories) to maintain...but it's also not nearly as pronounced a difference as people think unless you are talking about massive amounts of muscle (bodybuilder, competitive lifter, etc).

    Beyond that, your energy (calorie) needs really come down to overall activity. The more active you are, the greater your overall metabolism will be because you're expending more energy by moving around more. If you look at the national weightloss registry and other sites that keep statistics on healthy weight maintenance, you will find one big common denominator...and that is regular exercise of some kind that leads to an overall active lifestyle. I'm not talking about hours of punishing workouts either...just regular exercise and movement most days of the week. The number one exercise mentioned on the national weightloss registry is walking.

    Except for 2020 and this COVID crap combined with injury, I've maintained my weightloss for over 8 years. It comes down to consuming energy (calories) that are commensurate with what your body needs to maintain the status quo...it's no different from losing weight...just a handful more calories. Eating X number of meals or snacks is irrelevant and there aren't really any magic tricks besides eating well and moving regularly.
  • ashleygroizardashleygroizard Member Posts: 181 Member Member Posts: 181 Member
    Thanks everyone. I am definitely not wanting to eat more just been to an eating disorder specialist who is a psychotherapist and got information off Chris Powell the fitness trainer who does the extreme weight loss show with morbidly obese and gets them healthy and fit and losing massive amounts of weight he was also on the doctor oz show. They say eating every 3-4 hours accelerates and increases the fat burning for weight loss eating 3 small meals and 2 snacks breakfast snack lunch snack and dinner 80% of the time must be healthy and exercise.
    I am not sure if I am doing good but this is how my last week has been for my daily calories around 1400-1800 calories.
    So I have 1 cup of sultana bran with milk and sugar or 1 cup of porridge with milk and brown sugar for breakfast
    Snack is a small flavoured yoghurt with a few nuts
    Lunch I eat mainly healthy meals including in my meal protein, carbohydrate and normally vegetables/or salad on a bread and butter plate which is 1/2 the size of a normal dinner plate and maybe 2-3 small glasses of wine
    Snack is a small yoghurt with a few nuts or 1 serving of nuts
    Dinner I eat mainly healthy meals including protein, carbohydrate and vegetables/or salad or sometimes I treat myself to a hamburger and maybe a few chips or a donor kebab all fitted on a bread and butter plate
    I normally don’t have dessert but if I do I have a bit of chocolate or 1 serving of dessert
    For beverages I have water tea and coffee both milk milk and 1-2 sugars and sugar free energy drinks everyday
    Sometimes I have no sugar fizzy drink or a medium flavoured thickshake once every month to 3 months
    Not sure what others think but after eating from 700-1200 calories I lost a few kgs then got really hungry eating up to 2000-2200 calories then gained weight and now eating regularly like my psychotherapist recommended when I was in recovery from my atypical anorexia nervosa so now I am not under eating or overeating I think I may have finally found the right balance for me and I am feeling a lot better mentally, not starving not over full, I am keeping my fluids up, and my weight has stayed around the same and even came down a bit.
    The metabolism as I’ve learnt actually helps keep up increasing fat burning and also eating regularly small meals and small snacks every 3-4 hours doesn’t cause stress, helps me eat less and feel full quicker, it doesn’t make me feel like binging and I am not feeling like I am starving all the time which was terrible. So whether or not my way is working or not for fat loss it doesn’t matter because I feel so much healthier happier mentally a lot more better and I have a massive increase in my energy so it’s a win win for me I’d rather feel good be healthy be fit and strong and be overweight then be thin irritable depressed because I’m overexercising and starving myself to be thin. Some people are lucky and stay healthy happy and fit and strong and thin throughout their life and I am so happy for them but others like me unfortunately didn’t research about health and start being healthy until I was severely obese so now I’ve lost over 30kgs it’s time to be healthy happy fit and strong and eat enough to fuel my body for a healthy mind, healthy life, healthy behaviour, and healthy energy for a life that I enjoy accepting my body the way it is and if I lose weight during this process of my health then I am blessed even more. I am healthier now at 93.7kgs then I was at 57kgs underweight and 126kgs and even at 72kgs when I had my eating disorder I am so much healthier now. Well I am obese at 93.7kgs and female and 175cm tall and 34 years old tomorrow and the healthiest I’ve been since well over 20 years ago or more maybe I am healthier than I’ve ever been. I accept me I accept my body I have self love I have body confidence and I’ve got my high sex drive back and I am loving the way I feel. I was so happy to recover from drug addiction, eating disorders and other things and I can say people can be obese and still be healthy. My test results for my health are all healthy they are actually healthier than my old very thin doctor who gave me a 9/10 score for my health, my blood pressure is excellent, my heart rate is normal, I walk just about everywhere because I chose to not have a car and be active, I fuel my body to survive and give it energy and I am happier now than I have been in a very very long time many many years and I have put in a lot of effort recovering and being in lots of different therapy’s with different therapists and different medication and now I am happy with me and how I am going so eating every 3-4 hours works wonders for me. If anyone would like to leave a post about yourself feel free to leave one here I’d love to hear what works for you
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