Finding the right number

cassique

I just completed my first 5 weeks of maintenance. I continued to lose for the first three weeks, then it seemed to level out until last week when my weight started to climb again. I had increased my calories so that my average was within 100 calories of MFP recommendations by the end, with my average for the 5 weeks being 1821/day (MFP gives me 1800 so I am in that range). Last week my highest weight was 1 pound above my goal (I want my goal weight to be my high weight so this was a red flag). So my plan was to start decreasing to about 1700 for the next few weeks and see what happens. However, I also was having some IBS issues the past couple of weeks and I knew that some of the weight gain was due to that issue. But I also got up to the 1900 calorie range these past two weeks, so I thought that might have something to do with the weight gain.

Low and behold, this weekend my IBS issues improved and this morning I weighed in at almost 5 pounds below goal weight. This means that I lost 6 pounds since starting maintenance--that is more than a pound a week. I am happy with keeping this weight as my low weight, but I don't want to lose anymore. I don't know if I should stick to the 1800 calorie goal, or if I should increase.

RaspberryTickleChicken

Congrats on reaching your goal.

You will find that maintaining is a lot of tweaking the caloric intake to what works for you.

There's no magic answer to suit everyone.

You just have to figure out through some trail & error and decide on what you can easily maintain for the long run.

Good luck!

cassique

Thanks for your response. It is funny how the normal high and low fluctuations didn't bother me too much when i was losing, but now that I am trying to figure out my maintenance number it is driving me crazy. I think I am going to stay at 1900 for a while and see what happens this month.

terbusha

What I've done is increase your intake by 100 cal/day for a week or 2 and see how your body reacts. If you lose weight after a week or 2, bump up another 100 cal/day. It can take several weeks to find your maintenance this way, but it's the best way to figure it out with minimal body fat gains in the process.

Allan

tzdani

terbusha wrote: »

What I've done is increase your intake by 100 cal/day for a week or 2 and see how your body reacts. If you lose weight after a week or 2, bump up another 100 cal/day. It can take several weeks to find your maintenance this way, but it's the best way to figure it out with minimal body fat gains in the process.

Allan

I know it wasn't specifically for me, but thanks for the advice! I'm ALMOST to goal weight and have been doing a little reading on what to do when I get there and this strategy seems do-able and makes perfect sense!

dopeysmelly

terbusha wrote: »

What I've done is increase your intake by 100 cal/day for a week or 2 and see how your body reacts. If you lose weight after a week or 2, bump up another 100 cal/day. It can take several weeks to find your maintenance this way, but it's the best way to figure it out with minimal body fat gains in the process.

Allan

This is basically what I'm doing, except I'm trying to increase every month rather than every week/2 weeks - my cycle has a significant effect on my scale weight, so it's difficult to compare otherwise.

5stringjeff

terbusha wrote: »

What I've done is increase your intake by 100 cal/day for a week or 2 and see how your body reacts. If you lose weight after a week or 2, bump up another 100 cal/day. It can take several weeks to find your maintenance this way, but it's the best way to figure it out with minimal body fat gains in the process.

Allan

This is also exactly what I've done.

Mischievous_Rascal

When you come out of a prolonged calorie deficit you will restore your gycogen levels and glycogen is stored in water. (Remember the five pounds of water weight you lost the first week? Well, it's back.) If you want your goal weight to be the highest you're willing to go, then you're not done losing. Otherwise, accept the daily flucuations and enjoy your success.

AlanaTedmon

Maybe you could try focusing on the kinds of calories you're eating and be sure that you do have an exercise regimen established to help maintain your current weight.

cassique

Thanks for all of your suggestions. I am increasing to 2000 calories for the next few weeks to see what that does. I guess I have sort of inadvertently been doing that. First week of maintenance I went up 200 calories, but it has been 100 ever since. My weight gain happened when I was eating 1900 but after my stomach issues improved I discovered my g ain was actually a loss. Now I have been holding steady so far this wee.

I think my problem was due to not drinking enough water. Things just weren't moving. I've been lazy about my water and having more caffeine then usual. Now that I am making it a point to drink water And limit caffeine, I feel better. And I am upping to 2000 cals.