Maintenance calories not enough

Beckilovespizza

Hi Everyone,

I am hoping for some help, i managed to lose the weight i desired and went on holiday to Italy with an attitude that i will relax about food and eat/drink what i want. When i came home i had put a good few pounds on (to be expected) but i just couldn't find the mindset to eat in moderation again, i have become really greedy and the gain is all my fault. After a couple of months i have gained nearly all my weight back. The thing is, i am happy to eat healthily and workout again but due to being so short my maintenance calories just are not enough to satisfy me. My height is 154cm, previous goal weight was 100lbs, (range 100 - 105) age: 32 and at this size and weight my TDEE was 1314 (at sedentary as my workouts were too sporadic to count but i would eat exercise cals back) my BMR was 1091. The thought of the TDEE figure being my daily allowance for the rest of my days is horrid and has lead me to overeating every day.

Today i am getting back on it (as my new clothes are too tight now) and need advice... I have some time to go before hitting my goal weight again but as i lose weight again this time round i want to know if there is anything i can do differently to be able to have a better maintenance calorie range? It will give me a bit of hope and hopefully maintenance will be easier the next time round. I am so envious of those who get to eat so much more when they hit the magic goal weight. For me it almost feels like a punishment, not reward.

Ps. i know 100lbs seems low but being such a short-*kitten* much more makes me look heavy, at goal i was a UK size 8 so it wasn't too slim.

Thank you in advance, sorry my post was a bit rambling!!

DR2501

If you follow MFP's advice then you can eat back your exercise calories also, so you don't have to eat just your 1300+ cals?

KarenJanine

To increase your maintenance calories there are 3 main options I can think of:

1. Do more exercise (and therefore have exercise calories to eat back).

2. Gain weight - a higher body weight will give you a higher calorie goal.

3. Gain more muscle - muscle is metabolically active and burns more calories at rest.

IHateThinkingOfAUsername

What is your day job? Because TDEE's activity ratings aren't just formal exercise, it also includes your day to day activity (think it's abbreviation is NEAT.) For example are you an office worker sat at a desk all day, then yes sedentary is probably right, or are you a nurse, running around and on your feet for most of the day, well that's hardly a sedentary lifestyle.

moautry

I recently saw a depressing Ted Talk about how after we lose weight, our brain's "thermostat" is reset, and it reacts to being in a famine situation. Basically it makes us put the weight back on by making us feel hungrier, and decreases our metabolism so that we don't need as many calories (ever again), all in attempt to survive the next famine. It really bummed me out. I just started the Atkins diet, and it promises not to do that, since it's not a calorie restrictive diet. I hope that is true, because I keep gaining my weight back too, and it gets harder every time to lose it.

I don't know it that's any help, except as a reality check.

Beckilovespizza

What is your day job? Because TDEE's activity ratings aren't just formal exercise, it also includes your day to day activity (think it's abbreviation is NEAT.) For example are you an office worker sat at a desk all day, then yes sedentary is probably right, or are you a nurse, running around and on your feet for most of the day, well that's hardly a sedentary lifestyle.

Thank you for your reply, i am a care home manager but very office based so i chose sedentary. Any additional exercise i will add such as walking, riding my bike or working out at the gym. I literally do this so i can add calories to eat. In my weight loss plight i eat 1200 cals and if i workout will eat them back but if i don't have time to exercise will just stick to 1200. I can handle this for weight loss but my gripe is when i was at maintenance i found the 1314 just didn't cut the mustard and therefore i would eat, go over and then think sod it, i'm over may as well eat what i want, the vicious cycle then begins...

Kathyenfrance

Only the Scooby workshop calculator your TDEE is 1462, a bit better. Why not lose the weight, then add 50 or 100 cals a day until you maintain. Everybody's different

TrenAbe

I would lose the weight again and then do a careful reverse diet until I'm at a comfortable maintenance level

47Jacqueline

A 1350 maintenance level seems awfully low, even with a sedentary lifestyle. Are you sure you entered it correctly when you switched to maintenance? Ideally, also, you should be doing some sort of exercise every day, even walking, for optimal health. That will add to your daily allowance.

I started tracking my steps and found I fit into the active range rather than sedentary. maybe you are lightly active. You should find out. I use an app on my phone that doesn't register on MFP, just to count the steps and note how many miles I go. The phone is in my purse. It gives me a rough estimate and also reminds me to be a bit more active during the day. It's sort of fun to compete with myself every day.

battybecks

I'd say reverse diet too. Lose the weight, then add 50 to 100 calories per week, until you're at something you can cope with. Or maybe even slower. Just work your way up, watch the scale, and watch your body. It may be that your metabolism is shot, and this does really help get those numbers up

amusedmonkey

You have one of two choices:
1. Settle for a higher weight
2. Try to exercise every day

The exercise doesn't have to be continuous. Due to my back issues I'm in pain when I go long so I break down my 60 minutes of incline walking (burns as many calories as jogging) into four 15 minute chunks (right when I wake up and before every main meal)

Even at 100 lb, an hour of walking at slow speed (3.2 km/h or 2 mph) and 15% incline will give you about 270 extra calories putting you at near 1600 maintenance. Now if you are able to speed up to 3 mph you would be able to eat at 1700.

Beckilovespizza

Thanks for your support and suggestions guys, i will defo try the reverse cal thing and see where that lands me. Also walking more for sure, maybe i'll get a pedometer or something. I appreciate the responses, cant settle for a higher weight though as my clothes dont fit well any more lol.

Beckilovespizza

To increase your maintenance calories there are 3 main options I can think of:

1. Do more exercise (and therefore have exercise calories to eat back).

2. Gain weight - a higher body weight will give you a higher calorie goal.

3. Gain more muscle - muscle is metabolically active and burns more calories at rest.

Thank you very much. I like option 3, I have asked my PT to help me out with a lifting regime.

amusedmonkey

To increase your maintenance calories there are 3 main options I can think of:

1. Do more exercise (and therefore have exercise calories to eat back).

2. Gain weight - a higher body weight will give you a higher calorie goal.

3. Gain more muscle - muscle is metabolically active and burns more calories at rest.

Thank you very much. I like option 3, I have asked my PT to help me out with a lifting regime.

Just a note so you don't get disappointed later, while strength training WILL make you look better at a higher weight and you will be very pleased with the way you look, putting on muscle is not easy. You would need a very long time to put on 10 pounds which would only increase your maintenance calories by 80 or so calories. Plus side though, if you will be doing bulking cycles you will get to eat above your maintenance by 300 or so calories for some time before going into weight loss mode again.

SLLRunner

I recently saw a depressing Ted Talk about how after we lose weight, our brain's "thermostat" is reset, and it reacts to being in a famine situation. Basically it makes us put the weight back on by making us feel hungrier, and decreases our metabolism so that we don't need as many calories (ever again), all in attempt to survive the next famine. It really bummed me out. I just started the Atkins diet, and it promises not to do that, since it's not a calorie restrictive diet. I hope that is true, because I keep gaining my weight back too, and it gets harder every time to lose it.

I don't know it that's any help, except as a reality check.

I hate to break some bad news to you, but Atkins is a calorie restricted diet because restricting calories is the only way to lose weight. They just tell people this as a selling point.

It's true that our calories lessen as we get smaller, but the weight can stay off if we practice moderation and learn how to eat within our maintenance calories. Moderation is the key to everything.

Your brain reacting to being in a famine situation sounds a bit like they Ted Talk is trying to promote starvation mode, which is a myth to the common dieter.

paulandrachelk

Same issue-diet calories was 1200 but maintenance is 1353. Sedentary lifestyle but have gotten in routine of exercising or doing something active almost every day and that helps a lot. Summertime I do more yard work so use that in activity (exercise) calculations and leave lifestyle sedentary. Winter will get tough-probably have to clean house.

aedreana

I will be @ goal soon (I have not weighed myself during this diet, so my ticker does not reflect my progress!) and it will be difficult for me to determine what my maintenance calories should be. I have tried 1680 twice (standard 15 calories per pound per day formula) but I lost several pounds each time I tried to maintain on 1680. All I know is this: I personally would choose to be hungry every day, all day, for the rest of my life, rather than resort to EXERCISE!

SLLRunner

I will be @ goal soon (I have not weighed myself during this diet, so my ticker does not reflect my progress!) and it will be difficult for me to determine what my maintenance calories should be. I have tried 1680 twice (standard 15 calories per pound per day formula) but I lost several pounds each time I tried to maintain on 1680. All I know is this: I personally would choose to be hungry every day, all day, for the rest of my life, rather than resort to EXERCISE!

Oh no! I LOVE exercise! :bigsmile:

astartig

I will be @ goal soon (I have not weighed myself during this diet, so my ticker does not reflect my progress!) and it will be difficult for me to determine what my maintenance calories should be. I have tried 1680 twice (standard 15 calories per pound per day formula) but I lost several pounds each time I tried to maintain on 1680. All I know is this: I personally would choose to be hungry every day, all day, for the rest of my life, rather than resort to EXERCISE!

Oh no! I LOVE exercise! :bigsmile:

It's a matter of finding the exercise you can do regularly and enjoy. little things do add up and make a difference. take the stairs instead of the elevator that sort of thing. park at the back of hte parking lot where ever you go instead of hovering for one of the upclose spots.

KarenJanine

...All I know is this: I personally would choose to be hungry every day, all day, for the rest of my life, rather than resort to EXERCISE!

:noway:

SLLRunner

I will be @ goal soon (I have not weighed myself during this diet, so my ticker does not reflect my progress!) and it will be difficult for me to determine what my maintenance calories should be. I have tried 1680 twice (standard 15 calories per pound per day formula) but I lost several pounds each time I tried to maintain on 1680. All I know is this: I personally would choose to be hungry every day, all day, for the rest of my life, rather than resort to EXERCISE!

Oh no! I LOVE exercise! :bigsmile:

It's a matter of finding the exercise you can do regularly and enjoy. little things do add up and make a difference. take the stairs instead of the elevator that sort of thing. park at the back of hte parking lot where ever you go instead of hovering for one of the upclose spots.

But taking the stairs or parking further away is not the same as exercise for me (notice I said "for me" ). When i say exercise for me, I mean heavy weight lifting three times a week, running two to three times a week, and filling in with spinning, elliptical, or other machines the other days of the week. It's important for me to seriously move every singe day because it helps me not ache and it gives me an extra boost. Even if I learned I was not allowed to eat those calories back I'd still exercise because it benefits me that much.

That said, everybody is different.

gothchiq

My solution is to fill up on nonstarchy vegetables. Cooked cabbage, squash, green beans, spinach and so forth are very low in calories and you can eat mass quantities of them to fill up on. So first eat a heaping helping of nonstarchy veggies to fill most of the hole then slowly enjoy your carbs and protein portion of the meal. Also, apples are low cal but high in fiber and are good to start a meal with. Also try starting meals with low calorie soups. These things should fill your stomach without making you fat.

WinoGelato

Hi Everyone,

I am hoping for some help, i managed to lose the weight i desired and went on holiday to Italy with an attitude that i will relax about food and eat/drink what i want. When i came home i had put a good few pounds on (to be expected) but i just couldn't find the mindset to eat in moderation again, i have become really greedy and the gain is all my fault. After a couple of months i have gained nearly all my weight back. The thing is, i am happy to eat healthily and workout again but due to being so short my maintenance calories just are not enough to satisfy me. My height is 154cm, previous goal weight was 100lbs, (range 100 - 105) age: 32 and at this size and weight my TDEE was 1314 (at sedentary as my workouts were too sporadic to count but i would eat exercise cals back) my BMR was 1091. The thought of the TDEE figure being my daily allowance for the rest of my days is horrid and has lead me to overeating every day.

Today i am getting back on it (as my new clothes are too tight now) and need advice... I have some time to go before hitting my goal weight again but as i lose weight again this time round i want to know if there is anything i can do differently to be able to have a better maintenance calorie range? It will give me a bit of hope and hopefully maintenance will be easier the next time round. I am so envious of those who get to eat so much more when they hit the magic goal weight. For me it almost feels like a punishment, not reward.

Ps. i know 100lbs seems low but being such a short-*kitten* much more makes me look heavy, at goal i was a UK size 8 so it wasn't too slim.

Thank you in advance, sorry my post was a bit rambling!!

I had a similar experience earlier this summer, I spent a month in Italy on part holiday and part work trip and definitely relaxed from my normal routine, however, we walked everywhere. I came back about 2 lbs over my maintenance weight, but then the relaxed attitude continued and a couple more pounds came along for the party. I'm trying to get back into the routine, I've gotten back to exercising almost every day, but my food consumption is still pretty relaxed and I'm probably eating right around maintenance. The weight is slowly coming off, but it is very slow. However, I'm enjoying the summer and just trying not to stress about it too much, I know with the added exercise and when things slow down a little, I will be able to lose those last couple pounds again and get down to the lower side of my maintenance range.

I do think 1350 sounds exceptionally low for TDEE, even at 5'0. I am 5'2, I have a desk job, and when I first started MFP I chose sedentary as well. Once I started moving more, and especially after I got a FitBit, I realized that I'm much more active just in the day to day stuff, than I thought. My TDEE once I got my FitBit averages around 2100 calories/day.

ElkeKNJ

I fear to have the same problem, at 158 cm (I think that is 5"2) and a desk job, my maintenance intake is 1650 kcal, and my diet (second week in ) at 1200 kcal.
I have been hungry, but for a good reason, and I guess, normal when you are eating on a deficit.
I have today experimented with the division of the calories over the meals, eating almost half my allowance for breakfast, and have a hearty lunch too, and I do feel less hungry today.

And I am jealous, I would love to go to Italy too. We were in Austria last month, very close to Venice, but we voted 4 against 1, so no day trip to Venice for me...

Wasatcher

I remember finding maintenance a lot more difficult than losing. My mind was okay with a short or medium-term mission but the thought of reducing calories permanently was something it would fight.

Fast forward a couple of years and a bout with gaining some of the weight back and I found what worked for me. I need to feel full at times. As has been suggested the key to this is vegetables. I got really good at salads and slaws. Combine them with a lean protein and you can feel full at a low calorie expense. Marinated skinless chicken breast is the best for me for feeling full but there are others such as white fish, shrimp, etc.

It helps if you can prepare enough of the above for the office including snacks. Fruit can also be a benefit. This time of year I load up on melons.

But most importantly exercise! You may stumble on an activity that you look forward to instead of dread. I found road cycling fun and was surprised at how easy it was to hit the 400 cal mark in a session. Give it at least a month and dread my turn to Joy. It helps provide a purpose for what food control is doing for you.

Good luck! You can do this…

lishie_rebooted

...All I know is this: I personally would choose to be hungry every day, all day, for the rest of my life, rather than resort to EXERCISE!

:noway:

You should be shaking your head at more than just her comment about exercising.

Going back through aedreana's food diary, she routinely eats around 700 calories and her days consist of pringles, doritos, ad diet coke. With some fruit/veggies tossed in occasionally.

ETA: link - http://www.myfitnesspal.com/food/diary/aedreana?date=2014-07-21

heybales

To increase your maintenance calories there are 3 main options I can think of:

1. Do more exercise (and therefore have exercise calories to eat back).

2. Gain weight - a higher body weight will give you a higher calorie goal.

3. Gain more muscle - muscle is metabolically active and burns more calories at rest.

Thank you very much. I like option 3, I have asked my PT to help me out with a lifting regime.

Sadly muscle at rest burns about 6 cal per lb per day, fat is 2. So not a huge amount more burn. Unless you actually use it.
And lifting weights to increase that muscle slowly (for a woman) would take specific workouts and specific eating in surplus to even gain it - which it doesn't sound like you have the schedule to really cause it.

Now you know why so many shorter women run. Go to 10K races or longer and it may appear there aren't that many woman, until you see all the shorties standing in the between spaces of taller folks.

Extra walking daily isn't going to add much, you are moving a lighter weight through a not very strenuous activity - you won't burn much extra for the time spent. And if exercise is already sporadic, is it realistic for big chunks of time walking?

It is a bummer.

If you can lift 3 x weekly, that will help, in that the repair to a good lifting workout does burn more - more than the extra muscle does resting actually.
And then right afterwards do 30 min as intense cardio as you can manage.
Now the day between, you need light cardio to repair from the lifting, but you could do 60 min.

So with lifting say 3 x 30 or 90 min weekly.
Running 3 x 30 and 3 x 60 or 270 min weekly.

Your TDEE would be up around 1700.

You would eat that daily if you kept up that workout, even though you can tell 3 days is much more intense, but you can spread that out. And yes, only 1 rest day.

Is that more realistic eating level?

Sadly it may not be a more realistic workout level to allow it.

May just have to figure out very good foods to fill you up, that will allow a few of the things you really want to enjoy eating still.

suremeansyes

Gain weight. I'm 5'2" and weigh about 150 and don't look terrible. I currently am eating between 2000-2250 calories a day.

Beckilovespizza

To increase your maintenance calories there are 3 main options I can think of:

1. Do more exercise (and therefore have exercise calories to eat back).

2. Gain weight - a higher body weight will give you a higher calorie goal.

3. Gain more muscle - muscle is metabolically active and burns more calories at rest.

Thank you very much. I like option 3, I have asked my PT to help me out with a lifting regime.

Sadly muscle at rest burns about 6 cal per lb per day, fat is 2. So not a huge amount more burn. Unless you actually use it.
And lifting weights to increase that muscle slowly (for a woman) would take specific workouts and specific eating in surplus to even gain it - which it doesn't sound like you have the schedule to really cause it.

Now you know why so many shorter women run. Go to 10K races or longer and it may appear there aren't that many woman, until you see all the shorties standing in the between spaces of taller folks.

Extra walking daily isn't going to add much, you are moving a lighter weight through a not very strenuous activity - you won't burn much extra for the time spent. And if exercise is already sporadic, is it realistic for big chunks of time walking?

It is a bummer.

If you can lift 3 x weekly, that will help, in that the repair to a good lifting workout does burn more - more than the extra muscle does resting actually.
And then right afterwards do 30 min as intense cardio as you can manage.
Now the day between, you need light cardio to repair from the lifting, but you could do 60 min.

So with lifting say 3 x 30 or 90 min weekly.
Running 3 x 30 and 3 x 60 or 270 min weekly.

Your TDEE would be up around 1700.

You would eat that daily if you kept up that workout, even though you can tell 3 days is much more intense, but you can spread that out. And yes, only 1 rest day.

Is that more realistic eating level?

Sadly it may not be a more realistic workout level to allow it.

May just have to figure out very good foods to fill you up, that will allow a few of the things you really want to enjoy eating still.

Thanks so much for the detailed response. Seeing the numbers in black and white and the fact you have worked out what the tdee would be based on the exercises you have mentioned makes me want to find the time for the workouts. Its great to know there is a decent calorie incentive!!

I appreciate all comments on this thread, all great ideas everyone, thank you very much