What is the best way to transition to maintenance?

NYCNika

I am kind of curious, what is the healthiest way to transition?

After months of running a calorie deficit, body is probably very efficient at storing every last calorie it gets, so if one increases his/her intake 400 calories, will one gain?

Will one gain temporarily? For how long will it continue? Should I get below my goal weight before transitioning to compensate for that?

Is one better off gradually increasing net calories by 50-100 calories per month during the last several pounds of weight loss?

This seems like a stressful time of uncertainty.

How can I truly know their maintenance rate accurately? Weighing yourself every day or every week does not necessarily give an accurate picture, especially for women who are prone to massive water fluctuations. Or, you might have had a high-sodium restaurant meal and are showing 4 lb heavier from water weight that can last few days...

Also, some websites say that after 30 a woman only needs 1,600 calories a day, while others calculate my TDEE as high as 2,600. The range is just huge.

I still have 10-15 lb I want to loose, but I have learned that patience is my friend and I'm ok with getting there slower. I want to do this right.

psuLemon

Slowly increase your intake as you get closer to your goal. Also, look at your average calorie and average weight loss of the past few months. Then you can calculate your own TDEE. For example, I eat 2500 calories daily. For the past 5 weeks, I average 1 lb per week. Knowing that a calorie deficit of 500 calories per day = 3500 calories per week, I can tell you my maintenance is 2500+500 = 3000. If I was losing 1.5 lbs per week, it would be 2500+750 = 3250.

Yes, you might gain, but get out of the habit of caring about weight, worry more about your composition and how you look. I actually don't have weight goal but my composition goal is abs.

The_Enginerd

Also, look at your average calorie and average weight loss of the past few months. Then you can calculate your own TDEE. For example, I eat 2500 calories daily. For the past 5 weeks, I average 1 lb per week. Knowing that a calorie deficit of 500 calories per day = 3500 calories per week, I can tell you my maintenance is 2500+500 = 3000. If I was losing 1.5 lbs per week, it would be 2500+750 = 3250.

I'll second this. I did the same and it got me very close.

When I was within 5 lbs of my goal and at a healthy BMI, I switched from 1 lb/week weight loss to 1/2 lb/week. Then switched straight to maintenance when I hit my goal. I've heard of some people going up a little and stabilizing when switching to maintenance (extra food weight and water due to restoring glycogen stores maybe?) , but I actually coasted down another 5 lbs before stabilizing.

xstarxdustx

bump.

kdiamond

I would add 50-100 more each week (daily) until you stop losing.

I won't lie, its not easy to figure out and it took me like a year to really know what it was.

But I personally wouldn't jump into 400 more right away.

stealthq

Also, some websites say that after 30 a woman only needs 1,600 calories a day, while others calculate my TDEE as high as 2,600. The range is just huge.

Well, I can tell you that this part, at least, is a load. I'm 38 and 5' 3" and losing about a lb a wk at an avg of 1455 Cals per day with a desk job and light exercise. No way those numbers work out if all I need is 1600 Cals to maintain. And think of the poor women who are taller than I am!?

The rest I can't answer since I haven't hit maintenance yet.

potluck965

What is the best way to transition to maintenance?


Carefully

Francl27

My plan whenever I get there (probably in a long time) is to increase 100 calories at a time, stay there a month to go through those pesky monthly plateaus, and see...