Losing large amounts of weight...caloric needs change?

KaysKidz

Sorry, I don't know the proper terms. I skimmed a post the other day about how when you reduce your weight by over a certain percent your basic caloric needs go down for a certain period of time. At least that's what I took from it! Anyways, I lost over 100lbs about 4yrs ago, but gained it all back due to a variety of reasons, but I'm going to 'assume' part of it was my body needing less calories to maintain my weight. Once I started gaining, I pretty much quit getting on the scale and next thing I know...voila...100lbs.

So, when I lose all my weight again, and I will....what is going to happen to my basic calorie needs? Is there anything I can do to prevent that, short of trying to read that long post again!! I admit, I got lost even though it was summarized.

Side note, at what point is it good to start adding in lifting weights for toning? I don't want to be a flabby mess with sagging skin when this journey is over.

And my disclaimer: I am prediabetic, high blood pressure and high risk of heart disease. So don't tell me to eat cake. :laugh:

JenMc14

Make sure your weight is updated, and maybe reset your goals every 10-15 pounds lost. Yes, the less you weight, the less calories your body needs.

Start listing weights now, at the very least doing a progressive bodyweight program. It will help you retain lean body mass which will results in a less flabby look, hopefully.

WBB55

One thing you COULD do is plug the info into this calculator for your "goal" weight. http://scoobysworkshop.com/accurate-calorie-calculator/

And set the settings to "gain muscle, lose fat." What this will give you is your "maintenance" calorie goals for your goal weight. Your "future you," if you will. One method of sane weightloss is just start eating for your future you now. And eat that same amount of calories every day for the rest of your life.

Tedebearduff

Make sure your weight is updated, and maybe reset your goals every 10-15 pounds lost. Yes, the less you weight, the less calories your body needs.

Start listing weights now, at the very least doing a progressive body weight program. It will help you retain lean body mass which will results in a less flabby look, hopefully.

^ this can end the thread now more or less.

The site prompts you every 10lbs lost to auto change your goals so it's fairly easy to do.

Start lifting NOW!! adding as much lean muscle as possible through out the process will help with the lose skin. This is my opinion, it worked for me. Others will say that you can't gain muscle while on a deficit however anything is possible. It isn't ideal but it is possible !!!

You got this!!!

Brad

KaysKidz

One thing you COULD do is plug the info into this calculator for your "goal" weight. http://scoobysworkshop.com/accurate-calorie-calculator/

And set the settings to "gain muscle, lose fat." What this will give you is your "maintenance" calorie goals for your goal weight. Your "future you," if you will. One method of sane weightloss is just start eating for your future you now. And eat that same amount of calories every day for the rest of your life.

OK, this is what it says for my goal weight...

BMR - 1498
Maintain (w/1-3 hours of exercise) - 2060

BUT, if that article I read is true, my actual BMR will be even lower due to losing so much of my body weight...not only once, but twice. And will remain lower for several years.

Right now I eat anywhere from 1000 (ya ya, I know) to 1600 with most days in the 1300-1400 range. But my activity level is still relatively low. I am trying to change that...walking 2.5mi at night. So far have managed 2x this week. Hubby is really encouraging, so we will be walking more.

albionjen

Sorry there is nothing you can do to stop there being some reduction in calorie needs as your weight goes down. A smaller body just needs less food to sustain it (presuming you keep the same level of activity).

Calorie needs will decrease less if you exercise to maintain as much muscle as possible while you lose weight. This is because muscle needs more energy to sustain it than a similar weight of fat. I.e. if someone weighed 140lb with 20% body fat they could eat higher calories to maintain than someone who is 140lb with 30% body fat. If you like the idea of lifting weights then I suggest going ahead and starting now. Other strength training options are available though (e.g. body weight exercises).

The main thing that enables me to eat more calories is being active. Running, swimming, walking everywhere possible instead of taking the car/bus, going to the gym etc. If I just sat on the sofa I could probably only eat around 1500kcal to maintain my weight. With all that activity I think I should be able to eat 2000kcal plus to maintain. (I eat around 800kcal to lose about 1kg per month). Maintenance mode is on the horizon for me though!

I probably ate 3000kcal plus per day when I was at my biggest size, but fingers crossed I won't have too much problems keeping to a lower amount. Over the last year and a bit I have learned a lot about keeping portion size under control and making meals with better balance of foods that can keep me fuller for longer.

Hope that helps!

WBB55

OK, this is what it says for my goal weight...

BMR - 1498
Maintain (w/1-3 hours of exercise) - 2060

Here's why I'm recommending this. You have 100 lbs to lose again. The reason you gained it back is your eyes and brain don't know an appropriate amount of food for you to eat. My suggestion would be to train yourself to eat 2000 calories every day. Eventually, you will KNOW what 2000 calories is and what 2000 calories "feels" like. And if you ate exactly 2000 calories every day for the rest of your life, you'll lose the weight, and never, ever, ever gain it back.

KaysKidz

Sorry there is nothing you can do to stop there being some reduction in calorie needs as your weight goes down. A smaller body just needs less food to sustain it (presuming you keep the same level of activity).

That's not what I mean. I know a 165lbs body requires less calories to maintain then a 300lbs one. The article, as I understood it, said that if you lost significant amount of weight, it lowers your BMR to below that a normal BMR is for someone of equal size. That is what I'm trying to reduce/limit etc.

WBB55

if you lost significant amount of weight, it lowers your BMR to below that a normal BMR is for someone of equal size. That is what I'm trying to reduce/limit etc.

I wouldn't stress out about that right now, or use it as an excuse to not lose weight.

KaysKidz

I wouldn't stress out about that right now, or use it as an excuse to not lose weight.

I am not. I just didn't know if there is anything I can do along my journey to help limit the repercussions of losing so much weight.

WBB55

I wouldn't stress out about that right now, or use it as an excuse to not lose weight.

I am not. I just didn't know if there is anything I can do along my journey to help limit the repercussions of losing so much weight.

oh! Then lift weights a couple times a week. And do some form of weight-bearing moderate impact activity every day (walking, for instance). Take a multivitamin, and drink lots of water. And eat lots of protein.

KaysKidz

oh! Then lift weights a couple times a week. And do some form of weight-bearing moderate impact activity every day (walking, for instance). Take a multivitamin, and drink lots of water. And eat lots of protein.

YAY! That's pretty much what I'm trying to do. Well, about to start adding some weights. I do walk a few days a week, trying to add more. Only thing I'm not doing yet is a multivitamin. Are they are pretty equal?

WBB55

Lol, how much are you willing to spend? I personally take half of a one-a-day for women every day. But that's just to fill some holes I might have.