Feeling Trapped at Maintenance

Makoce

After a long year of calorie restricting and deficits I have moved into maintenance!
Exciting, but you start to get into the "finally" mentality... which is how Im feeling.

I am very short, so my maintenance is only around 1463 calories total....
This totally isn't enough to satisfy me as a "normal" eating day .. so Im finding myself, literally, in the gym as much as I can ( 2 - 3 days a week )doing cardio for one - two hours just so I can eat closer to 1,700 - 2,000+ calories which satisfies me much longer and I dont feel like I have to crunch numbers to eat the meals I want or pre-plan everything to fit.

And since you're maintaining.. it's not like if you over eat one or two days, you're in a deficit so you just maintain. There's the real possibility of gaining again...

I just want to be able to relax and eat what I'd like within reason now, and have some normality back into my eating routine.

Anyone else feel this way when hitting goals? Or is it just me being food-greedy.

Dnarules

Is your maintenance number something you determined online? Do you know you will gain if you eat more? Have you tried adding calories a little at a time to see what happens? I'm not saying your number is wrong. I am just wondering if you need to tweak it a little and see if it is right for you.

Makoce

MFP along with most calorie-calculators I've used online gives me exactly 1463.
I've been kinda scared to tweak it...

Serah87

How tall are you?

twixlepennie

MFP along with most calorie-calculators I've used online gives me exactly 1463.
I've been kinda scared to tweak it...

Have you figured.out TDEE? That gave me almost 500 calories more than what MFP gave me and I'm maintaining perfectly with the higher number There's several calculators, I like this one- http://www.fitnessfrog.com/calculators/tdee-calculator.html

nxd10

When I hit maintenance, I bought a fitbit zip. It counts all my daily steps. If I make an effort to walk during the day, I earn a few hundred extra calories a day without going to the gym. It was worth the $39 I paid on ebay for that alone.

I would also look at good easy low cal breakfasts and lunches you enjoy so you make sure you can get snacks, dinners, and desserts you love. I do plain yoghurt, fruit, coffee, and granola for breakfast for 200 calories and a roast beef rollup with coffee for lunch. 500 calories total, so I have 900+ to play with for snacks, dinner, and dessert.

I happen to like both those meals, but you may find others that you like. Look for the calories you don't care about, drop those, and prioritize the ones that make you feel like you're living again.

Good luck!

P.S. I am 5'10" and I only get 1450 to maintain. Which is why I really want those easy calories.

Makoce

I'm 5'2

And I was apprehensive about TDEE because my exercise is my always the same week by week.
So I just use sedentary and add them back.

Ang108

After a long year of calorie restricting and deficits I have moved into maintenance!
Exciting, but you start to get into the "finally" mentality... which is how Im feeling.

I am very short, so my maintenance is only around 1463 calories total....
This totally isn't enough to satisfy me as a "normal" eating day .. so Im finding myself, literally, in the gym as much as I can ( 2 - 3 days a week )doing cardio for one - two hours just so I can eat closer to 1,700 - 2,000+ calories which satisfies me much longer and I dont feel like I have to crunch numbers to eat the meals I want or pre-plan everything to fit.

And since you're maintaining.. it's not like if you over eat one or two days, you're in a deficit so you just maintain. There's the real possibility of gaining again...

I just want to be able to relax and eat what I'd like within reason now, and have some normality back into my eating routine.

Anyone else feel this way when hitting goals? Or is it just me being food-greedy.

Are you sure that you did your math right ? I am just under 5 feet and 66 years old and my maintenance without exercise is 1839 calories. My numbers were figured out by a specialist and are not from MFP or internet calculators, even though I have to admit that my MFP estimate is only 100 calories less. With the amount of calories you eat, you would have to be four feet tall.

Serah87

I'm 5'2

And I was apprehensive about TDEE because my exercise is my always the same week by week.
So I just use sedentary and add them back.

I am 5'2, 44 yrs old and you are younger than me, you should be eating way more than that. I am not even at maintenance yet and I eat 1700-1900 calories.

dmt4641

Are you truly sedentary? With that much exercise I doubt you are the type to sit all day. What are your cals if you set lightly active?

Makoce

I'm 21, 5'2 obviously female.
I sit at a desk all day everyday other than walking my dog 30 minutes a day.
Twice to three times a week I might hike or go to the gym for an hour.

It's never linear. Though. Some weeks I might not move an inch some weeks I might walk 50 mile total.
So that's why I have it set to sedentary.

Right now I'm at 1400 cals so not even at full maintenance yet and I've already stopped losing.

Strongandhealthy1234

Even with 1760 calories per day I totally feel like you. There is never enough in the daily budget! Ha ha. Weight loss is easy on paper. Anytime I exercise and have extra calories my appetite goes up and so again I feel there is not enough in the bank. Over the few months of maintenance if I went over the number I gain weight.
So I am monitoring closely and try each day to stick to the budget I have which is not easy.

QuietBloom

I'm 5'2

And I was apprehensive about TDEE because my exercise is my always the same week by week.
So I just use sedentary and add them back.

That's the perfect time to use TDEE.

Makoce

I'm 5'2

And I was apprehensive about TDEE because my exercise is my always the same week by week.
So I just use sedentary and add them back.

That's the perfect time to use TDEE.

Er. I meant NOT always the same.

QuietBloom

Even with 1760 calories per day I totally feel like you. There is never enough in the daily budget! Ha ha. Weight loss is easy on paper. Anytime I exercise and have extra calories my appetite goes up and so again I feel there is not enough in the bank. Over the few months of maintenance if I went over the number I gain weight.
So I am monitoring closely and try each day to stick to the budget I have which is not easy.

Yeah. *sigh* I have a FitBit and it's a struggle to keep within my calorie limit. Especially since there is CARROT CAKE and freshly baked CHOCOLATE CHIP COOKIES downstairs. My husband is the grocery shopper and cook. He eats and I get to exercise my self control.

Makoce

AHHHH cookies.

acogg

Right now I'm at 1400 cals so not even at full maintenance yet and I've already stopped losing.

I am at maintenance and went through a time that though I was under goal, I still wanted to see losses. I still have just a little niggle of that feeling every morning when I weigh myself. That may be your real problem. You may be slightly addicted to seeing a loss. The rush is gone. Could this be what is bothering you? What helped me to get through it was to start focusing on strength and fitness, dialing in my nutrition numbers and generally learning what it takes to be the healthiest me as possible. Fitness and strength are goals that are always ongoing. I hope this helps!:flowerforyou:

Dnarules

I'm 21, 5'2 obviously female.
I sit at a desk all day everyday other than walking my dog 30 minutes a day.
Twice to three times a week I might hike or go to the gym for an hour.

It's never linear. Though. Some weeks I might not move an inch some weeks I might walk 50 mile total.
So that's why I have it set to sedentary.

Right now I'm at 1400 cals so not even at full maintenance yet and I've already stopped losing.

I can imagine it is harder when your exercise differs week to week. Why don't you start with lightly active, try it for a few weeks, and see what happens. If you don't lose or gain, add a 100 calories or so and try again. You won't put all the weight back on at once .

If you don't feel comfortable with lightly active, start with the number you have now. Add 100 or so calories to this number and eat that amount for a few weeks and see what happens. If you don't gain, add some more and try again for a few weeks.

Plus, I have heard it is better to have a weight range, since weight fluctuates. So don't freak out if you go up a little. Apparently there is a bit of trial and error to this.

eso2012

Thank goodness I am not alone While I did not have a goal weight per se, I knew I had made it. Very happy zone - eat, move, eat move, all amazing.

Then wham binge-eating disorder relapse which had not happened for AGES.

After some self-observation and talking with folks on the BED board on MFP, I realized that many of us could have taken the tracking too far. It's like having all those numbers in your head...it is a mental burden. And definitely not too natural.

Like you, I am small, and I can never burn gazillion calories in one workout session. Unfortunately, calories in food remain the same nomatter who's eating it

The best advice I have heard is: It is not a one-time goal. It is a life long journey that is NOT a straight line, but a wiggling one.

So now as I celebrate my achievements, I also don't kick myself for not maintaining the "gold standard" (logging down to 1 calorie). I want to live, and I want to have a healthy mind which will, no doubt, lead to a healthy body.

So, as someone in the same boat, I would say, do "loose tracking" and find that sweet spot where you are no longer tied to MFP/specific program/whatever/.....but still mindful of all the great habits you have created.

eso2012

BTW, I used HRM religiously so haev a good idea of my burn per workout. TDEE wise, about 1750 I think, for 5:3', 45 year old, 111 -114 pounds. I can eat way more than that, I tell you!

acogg

Thank goodness I am not alone While I did not have a goal weight per se, I knew I had made it. Very happy zone - eat, move, eat move, all amazing.

Then wham binge-eating disorder relapse which had not happened for AGES.

After some self-observation and talking with folks on the BED board on MFP, I realized that many of us could have taken the tracking too far. It's like having all those numbers in your head...it is a mental burden. And definitely not too natural.

Like you, I am small, and I can never burn gazillion calories in one workout session. Unfortunately, calories in food remain the same nomatter who's eating it

The best advice I have heard is: It is not a one-time goal. It is a life long journey that is NOT a straight line, but a wiggling one.

So now as I celebrate my achievements, I also don't kick myself for not maintaining the "gold standard" (logging down to 1 calorie). I want to live, and I want to have a healthy mind which will, no doubt, lead to a healthy body.

So, as someone in the same boat, I would say, do "loose tracking" and find that sweet spot where you are no longer tied to MFP/specific program/whatever/.....but still mindful of all the great habits you have created.

Perfect!

MicheleWE

I don't know if this is true for everyone, but my MFP friends were having a discussion about being able to eat in a calorie range without gaining or losing weight. Some of them had a range of up to 400 calories. I have found this to be true for myself as well. So, don't be afraid to test the waters, just go slow and see how it works out.

Did you "diet" for a long time? The dieting life style can wreak havoc on your metabolism but it is possible to repair it. There is a great group on MFP called Eat More 2 Weigh Less. I encourage you to check it out.

poohpoohpeapod

Most hospitals have a metabolism vo2 test, it costs around 25.00 and will tell you what your bmr is. The amount of calories you burn at rest. You sit very still and breathe into a tube for a few minutes. This way you know for sure. All ofthese calculators are estimates. I was being estimated at 1500 something, in reality my bmr was 1890.

essjay76

The FItBit is a nice little gadget to help you with maintenance.

1400 sounds about right if you're sedentary and at 5'2". But then again, the FitBit, calculators, etc. are all estimates. The metabolism test you take at hospitals might be a good bet if you're worried about your calorie needs.

minizebu

I saw that you are 21 and 5'2" and you say that your presumed maintenance level is 1463 calories.

Did you actually state your current weight? If so, I've overlooked it.

What activity factor are you using? Did you choose sedentary or lightly active?

SrJoben

I saw that you are 21 and 5'2" and you say that your presumed maintenance level is 1463 calories.

Did you actually state your current weight? If so, I've overlooked it.

What activity factor are you using? Did you choose sedentary or lightly active?

The data she's given us so far, sedentary maint calories, age, sex and height, if correct, suggest she's about 95 pounds. (43 kilos)

So apparently she's absolutely tiny.

michable

I agree with what other people here have said about experimenting a bit to find out what your true maintenance calories are. 1400 cals is not much food. Maybe you could try to eat more protein so you feel more satisfied.

A couple of other thoughts: find something you love doing exercise-wise, so that part is not such a chore for you. You sound like you really don't enjoy your time at the gym. Maybe you could spend your time better doing a different activity - are there are any sports you could try? I play squash, as well as run (outside, not on a treadmill). I never go to the gym.

I don't know what your weight is, but my final thought is that maybe your current weight is too low to be sustainable in the long term. I wanted to be skinny when I was in my early 20's. I was sure I would be happy then, and my life would be great. I dieted down to about 46 kgs (I'm 5 ft 4), but found that this low weight was really hard for me to maintain. I had no energy, was hungry all the time, obsessed with food and petrified of putting on weight. And I wasn't happy. I still get some bad feelings when I think back to that stage of my life.

That may not be your situation at all.

Good luck!

ljmilld41

I just read your post, and having recently switched to maintenance, I have to agree with you. I'm older by far and have to cook for a husband who likes higher fat food and a fussy daughter. Some days I don't feel like doing a third menu items for me. In addition they bring in chips and candy and cookies and pie and all that other garbage. It's winter, it's cold, it's easy to eat the garbage. I try and work out at least 3 days a week, more when I can do it. Recently my daughter has been ill, and I'm a stress eater, so I've really fallen off the wagon. I'm suppose to maintain around 1450 but it's been more like 1800 this week. I've seen my weight creep up a little. I'm aware of it, and I know that as the warmer weather returns, that so will my resolve to keep the weight reasonable. Every situation is different and I think you just have to do what feels right for you. Give yourself some flexibility, say 5 pounds. When you hit that mark, switch back to fewer calories or more exercise until you feel ready to maintain again.

Aes37850

I know I'm 5" taller, but I wanted to put my 2 cents in! Haha. I'm so happy for you accomplishing goals! And the ladies on the first page of posts had great advice. I calculated my TDEE for my weight now at "light exercise" with the calculator a previous poster said was good, at 195lbs 2343. And my goal weight of 145: 2043. So it looks like, at least for me at 5'7 and 23 years old, it will only differ about 300 calories. I do use a fitbit flex to track my movements throughout the day. When I am truly lightly active it varies from 2300-2450 cals a day. When I'm lazing around the house and don't exercise at all or move much (winter, I blame it hehe jk!) it's about 2000-2100 calories. I know there are some differences, but definitely play with your calories. Like someone else already stated "You won't gain it all back right away!" playing with 100 cals is very good advice. I hope something on here helps you! Definitely check out the calculator another lady posted!

Good luck!

sola24

I am just 5ft and MFP gives me 1450 calories as maintenance.. But I continue to lose on that number.. Its not just me, most people find MFP maintenance calories too low.. try eating more and see if you weight stays stable.. dont be scared to tweak.. figure out whats best for you.. we petite girls need to train our metabolism so that we can eat a normal amount of calories and yet maintain our weight

pkw58

I vote 100% to get a fitbit or nike fuel band and start knowing how many calories you burn just working and living. The other thing is that if you make sure you stand for a total of 60 minutes a day and walk at least 20 minutes, you will find it easier to maintain. You don't have to become an hour a day gym person to be in great shape. 10 to 30 minutes of stretching, yoga, pilates or barre helps tremendously. Practice good posture. The added benefit of exercise is you sleep better. If you sleep better, weight maintenance is easier.

When you add back calories to eat, try to eat them in protein. If you are exercising, your muscles need protein. I think calories within the macros that work for you (most people do 40% carbs, 30% protein, 30% fat, I do 40% protein, 30% carbs, 30% fat) is very important. For me, carbs just make me hungry the more I eat of them. Cut out sugar and empty carbs, I am never hungry.

Seriously, if you just burn an extra 100 calories a day walking, that is 36,500 calories a year - or about 10 pounds you have avoided gaining by exercising or just simply moving more!