After diet maintaining weighth

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Majda1234_wechange
Majda1234_wechange Posts: 100 Member
edited January 21 in Health and Weight Loss
I have a problem with maintaining weight after a diet, if anyone is willing to help i would like to tell you what i did and if you can offer me some advice i would be very grateful. So i have been on a diet for about a month and lost around 10 kg .I weighed around 65 kg and now i have55 kg.I am satisfied with the weight but what i haven't realised is that i have been consuming way too little calories.For the first week of my diet i would daily have around 900-1300 then i would do a pilates and after that a cardio step or tae bo training.That wasn't so low but after awhile i became a little obsessed and i would sit on myfitness pal for hours planning what to eat and when to eat, i neglected my friends and school and literally my life became dieting and planning meals, also people started being irritative especially the unsupportive ones and i s=drifted away from everybody being focused only on weight..After that first week i started to daily consume around 600-800 calories and literally burn it all off on trainings.I have been doing that for three weeks and lost 10kg.Although i would always have a day or two OFF the diet a week when i would accidentally fall off the wagon and intake 1500-2500 calories and maybe 3 times in the last three months i have missed the training(it often happened when i consumed a lot of calories so i would feel sick and unable to preform) but i would almost always go every day.Also i realised i burned a lot of calories by walking since i go everywhere by foot.Anyway the problem is i didn't realise how unhealthy it was until i looked it up online.What i have been doing is eating every two or three hours and it always healthy food but an unhealthy amount of calories.So the problem is i would like to get back to normal life without only being surrounded by dieting and exercise but i am afraid of gaining it all back,do you know how can i do that? What i had in mind is basically increasing the calorie amount by 100.For example my net calories was almost always a 0 so i thought about increasing it by hundred then doing that for three days and increase by another hundred and so on and so on.Is that a good plan?Yes i know how unhealthy it is that i am doing but i have alreasy done it and i really need help so if you are willing to help me i would very much appreciate it .Thank you

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  • Francl27
    Francl27 Posts: 26,368 Member
    I'd reset your metabolism. Look up what your TDEE is (I'm sure you can google it but the links are probably posted something in the FAQs or something). Eat that number for a few weeks. You WILL put on weight, but after a month or two, drop the amount of calories by like 500, until you're back to the weight you wanted to be at. Once you're there, just eat at TDEE again and you should maintain, without starving yourself.
  • bcattoes
    bcattoes Posts: 17,299 Member
    Look at one of the online TDEE calculators (Google it, there are several). Put in your current weight, or the weight you want to maintain, and the other stats. Eat the number of calories it returns. It's unlikely you damaged your metabolism in just one month. You may gain a few pounds at first, but just stick with it. If after a month or so you haven't lost them again, just drop maybe 100 calories per day and stick with that. Or burn 100 more, whichever you prefer.
  • Majda1234_wechange
    Majda1234_wechange Posts: 100 Member
    Ok,thank you both a lot.That is what i will do right away :smile:
  • stephanj
    stephanj Posts: 1,008 Member
    Just wanted to say I relate to your question, I am not a person who just practices moderation when I am not tracking calories, so I will always track. I agree with the others, add back 100 cals a week, maybe, slowly, let your metabolism come back up.
  • Majda1234_wechange
    Majda1234_wechange Posts: 100 Member
    Yes thank you I have started doing this and although it is a bit discouraging seeing hiw I have already gainrd weight I know it is better to do it the healthy way Thank you all :)
  • Majda1234_wechange
    Majda1234_wechange Posts: 100 Member
    Oh and just to add I can not be moderate either I am alwaud going yo eztremes and literally fibd my self in a situstion where net calories would be 3000 and then the othet day I would go -1000 and such.When I plan my days it is rrally important for me to stick to the plan because if I even eat an apple more I would think it is over than overeat and not go to the trainibg so I am pretty sure witout tracking I would go back to my overeating habits and the strangest thing is I am completely stuffed on those days I am even sick but I keeepon eating.
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