Preparing to maintain - can I have some advice please??

shoppie

Hi there,

I wrote my success story last night and realised that at various times in my life I have successfully lost weight SIX times. Different amounts and I am definitely close to the slimmest I have ever been, but nonetheless, six losses of 20 lbs or more - only to put it back on again.

I do want to shift a bit more weight first, but this has actually made me very scared of how to successfully maintain. Can anyone who has done it give me some advice on how? some general things in my head:

- how do I motivate myself? I find the number going down on the scale and the measurements decreasing very motivational and don't know how I will cope when that stops. I also reward myself for every 7lbs lost and will miss that!!
- how do you change your intake? My goals are currently set to 1200 per day net cals which I eat to the majority of the time (including eating exercise cals). Do I up it gradually? In one go? Phased? If so how?
- what are the 'secrets' of successful maintenance?

I *think* my diet will weather long-term use, provided I don't suddenly start troughing rubbish again, but I'm so scared of putting it back on - help, please!! :flowerforyou:

joejccva71

If you are currently at a 1200 calorie intake and you are happy with your weight and want to start maintaining then you just eat your TDEE calories which is your BMR + Activity Level in a 24 hour period.

Let's pretend your TDEE is 2200 calories.

If you go from 1200 to 2200 overnight you will bloat like no other. You won't gain weight but you won't exactly feel good for a while. You should gradually increase it every few days by 200 calories or so. Your weight will taper off, the bloating won't happen and you will start your maintenance cycle.

Also you gotta make sure you still weigh yourself once a week on the same day in the morning on an empty stomach even after you hit your maintenance. You should always keep in mind of your activity level week to week.

shoppie

Sorry, what is TDEE?? I'm assuming its something to do with how many cals I acutally use. I'm female, 5'8 and have 3 kids but a sedentary job so my guess is I probably do burn around 1800, poss 2000 on a good day excluding intentional exercise. The increase of 200 per day sounds sensible, thanks :flowerforyou:

joejccva71

TDEE is Total Daily Energy Expedenture. This is the calories you burn in a 24 hour period. Sleeping, eating, at the gym, at work, when you get home, taking a shower, having sex, everything.

Another words it's your BMR (Base Metabolic Rate) + your Activity level. Your BMR is how many calories you would burn if you were in a coma where all of your bodily functions slow down to a crawl.

mamashatzie

I can't help with maintenance, but I do think you should keep rewarding yourself to stay motivated. Maybe a reward for every 6 or 8 weeks you stay on track? Congrats on your loss!

dls06

Go up slowly.

TavistockToad

I got to maintenance last week, yaaaaay! and yes, it is a little weird when you are suddenly not looking at the scales hoping to see a loss every time.

When i got to 4 pounds away from maintenance i changed my goal to 1/2lb per week. this took my cals from 1200 to 1380, and i am making sure i eat back all my exercise cals as well. (the first week i did this i lost 2 pounds!!)

i am now concentrating on my bodyfat and toning, so i know that eating more cals will be important. on saturday (my official weigh day) i will increase my cals to 1500, and then next week 1600, as mfp says my maintenance cals is 1620. after that i will see if 1600 plus exercise cals is enough or if i need to up it again.

I now have a 4 pound 'range' (2 pounds either side of my goal weight) that i am trying to maintain to, as i know i wont start exactly the same weight every week for ever.

Hope that helps!

shoppie

The 4 pound range sounds sensible Tavistock toad, I was thinking even TOM alone can vary my weight a good few pounds.

I am also very much liking the idea of something every 8 weeks to keep me motivated if I stay on track, what the hell my kids get pocket money, why not me?? :bigsmile:

Is there a maintainers thread anywhere does anyone know?

I'm guessing I can calculate TDEE and BMR somehow - anyone know how?

joejccva71

I'm guessing I can calculate TDEE and BMR somehow - anyone know how?

Different ways.

1. Use one of the online BMR calculators (not 100% accurate) to find BMR, then multiply that by your Activity Level (really not 100% accurate) to find your TDEE.

2. Use a better formula that is more accurate like Cunningham's or Katch-McArdle's formula but you need to know have a GOOD idea of what your current bodyfat% is.

3. Spend the money and buy a Bodybugg or a Bodymedia FIT which is 10 times better than any HRM that I've see on the market today.

shoppie

Ooh, now that is interesting as I had planned to invest in a HRM for my birthday in Oct, but am off to google bodymedia/ bodybugg now! :bigsmile: