How do I transition to maintenance?

Ding724

Hey all you wonderful MFP people!

I have 9lbs left to lose in order to reach my goal weight [wooohooooo!] and was wondering what the best way is to ease myself into maintenance mode? Should I start adding more calories now & lose more slowly OR should I keep trying to lose 1.5 - 2lbs a week and then when I reach my goal start eating more calories.

I'm sure that this has been a question before, so I apologize, but I was also wondering about how long I can expect this to take? I am trying to be realistic about how long the final pounds will take, but I also don't want to just slack off and make excuses that it's going slow because of how close I am when I could possibly be doing more...

ANY & ALL ADVICE IS APPRECIATED!!!!!!!!!!!!!!

Thanks so much,
Mandie :flowerforyou:

*I currently am staying between 1200-1400 calories per day & doing cardio exercises for about 45-60 minutes 6 days a week*

00trayn

From my experience, you are going to have to start eating more as you close in on your goal. I tried eating 1200 (or less) calories when I was around 152-155 lbs in October and Nov.... hit a wall. I tried changing to more like 1300-1400 (and exercising quite a bit) when I was around 150-152... hit another wall. Now I'm at 1530 base and I eat over that by as much as 100 or so on days I workout (or feel really hungry) and I'm slowly losing the few pounds the drastic change in my routine added back.

So, I'd say that it would be useful to transition your calories higher. Add 50 or something per week and keep up your workout schedule. I found that my workouts are SO much better now that i'm eating more, I have more endurance and energy (especially with running and my training sessions). I'm hoping to be surprised by the rate at which I lose weight doing it this way, but only the next few weeks will tell. I'll keep you updated, we can do this together!

luv2ash

I would advise that you reach your goal weight first. Then add maybe one thing in that is new for a week or two and make sure you don't gain, and then add another in---until you reach your new maintenance calorie limit--whatever that may be for you.

erickirb

I would start preparing now by lowering your weekly goal. If you are set at 1.5lbs/week change to 1.0. Stay there for 3-4 weeks then make the switch to 0.5 lbs/week until you reach your goal then switch to maintenance. This will get your body use to an increase caloric intake over time instead of shocking your system with all the calories at once.

The closer you get to your goal the smaller your caloric deficit should be to reduce the amount of muscle you will lose. Congrats on your progress so far, and good luck on the rest of your journey.

erickirb

I would advise that you reach your goal weight first. Then add maybe one thing in that is new for a week or two and make sure you don't gain, and then add another in---until you reach your new maintenance calorie limit--whatever that may be for you.

I would disagree as you don't want a large caloric deficit once you get close to your goal or you risk burning muscle as fuel, instead of fat.

Unknown

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YeaILift

Start at your current BMR and then cut out 100 calories every two weeks or so while increasing your cardio frequency every few weeks. You might gain a little weight at first, but you won't slow your metabolism as much this way. Also, lift heavy weights so that you have a good foundation to work with.

ickybella

I'm 9 pounds away too, so I went in and changed my calorie goals (did a custom change) to my BMR, which sets me at .7 pounds instead of 1 pound a week. I plan on slowly raising my calories until I'm at maintenance. I think it would be too much of a shock to my body to suddenly present it with 500+ more calories than it's used to getting.

rockabyesarojane

I would advise that you reach your goal weight first. Then add maybe one thing in that is new for a week or two and make sure you don't gain, and then add another in---until you reach your new maintenance calorie limit--whatever that may be for you.

I would disagree as you don't want a large caloric deficit once you get close to your goal or you risk burning muscle as fuel, instead of fat.

took the words right out of my mouth.

amysj303

I don't know, I got to goal and switched to maintenance and gained, and the difference is not even 500 calories per day, so I am hoping there is more advice here. I eat at 1200 net most days and have a couple of days where I am over, but not usually over maintenance, so it is frustrating.

erickirb

I don't know, I got to goal and switched to maintenance and gained, and the difference is not even 500 calories per day, so I am hoping there is more advice here. I eat at 1200 net most days and have a couple of days where I am over, but not usually over maintenance, so it is frustrating.

add 100 cals/day keep your intake at that level for 3-4 weeks, then add another 100, in 3-4 weeks add another 100 ... until you find you "real" maintenance caloires, may be a little less or slightly more than MFP suggests.