Setting calories to goal weight level for slow loss?

jennk5309

I've lost over 100 and would be satisfied losing 10 more, ecstatic to lose 20. I'm TOTALLY sick and tired of dieting though, so I was thinking about just setting my calories to what I would need to maintain 135 pounds. Eventually, wouldn't I weigh 135, even if it takes me a year (or more) to get there? I'd still be at a slight daily deficit, but I'm pretty sure I wouldn't "feel" like I'm dieting.

And yeah, yeah, I know it's a "lifestyle change" and not a diet, but trying to cut 500 calories a day to lose a pound a week sucks. The calorie level for my goal weight maintenance seems more livable to me.

Anyone have any experience doing this, and did it work?

beekay70

There's nothing wrong with that approach. In fact, being so close to your target, it may be a better strategy. If maintenance for your goal weight is a drastic change from your current budget, I would recommend slowly increasing your calories to get to your new calorie budget. Also, TDEE is just a calculation, so you may find it off a bit for you.

WalkingAlong

Wouldn't it still feel like you're dieting to be counting calories every day for the next year or two? Maybe eat at that level until you have that level down pat (and spot check periodically) but also add in NEAT to your day to add 100-200 calories of activity?

Siansonea

If you want to have control of your weight, you're going to have to "diet" from now on. Just because you're at a different calorie limit doesn't mean you can relax and just eat as much as you want. You still have to log, track, etc. So why not give yourself a range? The lower limit of your range can be your current weight loss calorie level. The upper limit can be your target weight maintenance calorie level. Just stay between those two numbers, and you'll eventually get there. On days when you feel motivated, eat toward the bottom of the range. On days when you just need another snack, stay at the top of that range. That higher range is the way you will have to eat if you want to maintain that weight, so it's a good idea to get used to it, to see what it will actually be like. You'll probably come to realize that it's not an extremely dramatic feeling of having more to eat, because it's not anywhere near the level you were used to that caused you to gain weight, it will still feel like "dieting" to some extent, compared to that. It will feel more indulgent than a dramatic deficit though. That's just the reality of weight management, though. I think the key is to embrace it and not lament the fact that we can no longer eat like we did when we were teenagers.

meshashesha2012

this is the the fat2fitradio.com model.you eat at the maintenance level of the weight you want to be. eventually your weight loss slows down either because of a plateau (whole other topic) or because you're reached maintenance.

check out their site for more info. this is basically what i'm doing. I manually updated my calories on MFP and I log my exercise calories as 1. Since my activity level is based on working out 3-5 times/week if i exercise more than that then i will add those exercise calories and eat some of them back

jennk5309

Wouldn't it still feel like you're dieting to be counting calories every day for the next year or two? Maybe eat at that level until you have that level down pat (and spot check periodically) but also add in NEAT to your day to add 100-200 calories of activity?

Is NEAT an acronym for something? I do plan on eating my exercise calories, or at least a portion of them.

jennk5309

If you want to have control of your weight, you're going to have to "diet" from now on. Just because you're at a different calorie limit doesn't mean you can relax and just eat as much as you want. You still have to log, track, etc. So why not give yourself a range? The lower limit of your range can be your current weight loss calorie level. The upper limit can be your target weight maintenance calorie level. Just stay between those two numbers, and you'll eventually get there. On days when you feel motivated, eat toward the bottom of the range. On days when you just need another snack, stay at the top of that range. That higher range is the way you will have to eat if you want to maintain that weight, so it's a good idea to get used to it, to see what it will actually be like. You'll probably come to realize that it's not an extremely dramatic feeling of having more to eat, because it's not anywhere near the level you were used to that caused you to gain weight, it will still feel like "dieting" to some extent, compared to that. It will feel more indulgent than a dramatic deficit though. That's just the reality of weight management, though. I think the key is to embrace it and not lament the fact that we can no longer eat like we did when we were teenagers.

Good idea, going with a range. Thanks

WalkingAlong

Non-exercise activity thermogenesis.

http://www.ncbi.nlm.nih.gov/pubmed/12468415

I wear a Fitbit and have found it's pretty easy to just move more throughout the day and really make an impact on my calorie burn level.

Congrats on your success, by the way!

fushigi1988

Try to focus on building more muscle mass, you will lower body fat percentage and will burn more during rest.
Keep eating at TDEE, and lift more weights.

jennk5309

Try to focus on building more muscle mass, you will lower body fat percentage and will burn more during rest.
Keep eating at TDEE, and lift more weights.

Just started a program of pretty intense strength training

fushigi1988

Try to focus on building more muscle mass, you will lower body fat percentage and will burn more during rest.
Keep eating at TDEE, and lift more weights.

Just started a program of pretty intense strength training

Nice
And I would use a calculator like this to figure out how much you should eat: http://www.health-calc.com/diet/energy-expenditure-advanced
Never eat under BMR ofcourse, but try to stay close to the TDEE number for your activities, and try to get atleast 100 grams of protein per day, preferably 1 gram per lbs bodyweight. This is what I am doing now, and starting to see good results after a few months now.
Be sure to take pictures and measurements, if you gain muscle mass the scale will be deceiving.

SLLRunner

If you want to have control of your weight, you're going to have to "diet" from now on. Just because you're at a different calorie limit doesn't mean you can relax and just eat as much as you want. You still have to log, track, etc. So why not give yourself a range? The lower limit of your range can be your current weight loss calorie level. The upper limit can be your target weight maintenance calorie level. Just stay between those two numbers, and you'll eventually get there. On days when you feel motivated, eat toward the bottom of the range. On days when you just need another snack, stay at the top of that range. That higher range is the way you will have to eat if you want to maintain that weight, so it's a good idea to get used to it, to see what it will actually be like. You'll probably come to realize that it's not an extremely dramatic feeling of having more to eat, because it's not anywhere near the level you were used to that caused you to gain weight, it will still feel like "dieting" to some extent, compared to that. It will feel more indulgent than a dramatic deficit though. That's just the reality of weight management, though. I think the key is to embrace it and not lament the fact that we can no longer eat like we did when we were teenagers.

This is actually an excellent idea.

SLLRunner

I've lost over 100 and would be satisfied losing 10 more, ecstatic to lose 20. I'm TOTALLY sick and tired of dieting though, so I was thinking about just setting my calories to what I would need to maintain 135 pounds. Eventually, wouldn't I weigh 135, even if it takes me a year (or more) to get there? I'd still be at a slight daily deficit, but I'm pretty sure I wouldn't "feel" like I'm dieting.

And yeah, yeah, I know it's a "lifestyle change" and not a diet, but trying to cut 500 calories a day to lose a pound a week sucks. The calorie level for my goal weight maintenance seems more livable to me.

Anyone have any experience doing this, and did it work?

The fact that you've lost over 100 pounds is AMAZING! Congratulations, and good job!

heybales

If you do that method, suggest you pick a weight about 5-10 below actual goal weight, or else the real deficit will be so minor it'll take forever.

Now, if you are lifting weights, that will actually improve the ability of the body to make improvements, so you'll still see inches drop.

But if you are doing MFP's method of exercise eat back, be aware those estimates will be lower for lighter weight, and depending on what you do, might be closer to reality anyway.

You are also aware that MFP lets you select 1/2 lb weekly loss goal, so only 250 less daily?

I still know about probably a dozen ladies using a method for exactly eating at goal weight that still works for them. They have very rigid set schedules that don't vary much, so that works great for them, though slower than needed near the end, but hey, you get used to same eating level and can plan really well. Doesn't feel like a diet when you have 5-7 meals of variety you always know exactly how much to eat of.
It was called Eating For Future You.
http://www.myfitnesspal.com/groups/home/3088-eating-for-future-you