any advice on how best to maintain?

leanne9112
leanne9112 Posts: 2 Member
in Goal: Maintaining Weight
Hi im currently trying to find a balance and start to maintain as after losing a substantial amount of weight im struggling to stop controlling and limiting my food intake out of habit, im currently underweight but at the same time im scared to change my diet to gain weight as I dont want to recreate bad habits causing excess weight gain, bluntly I dont want to be the fat girl I used to be ever again. I dont really know how to maintain in a healthy way, any supprt and advice would be really appreciated x

Replies

  • DianaJaneD
    DianaJaneD Posts: 157 Member
    I've read reliable sources about the best way to eat more calories without gaining fat is this: Each week, add an extra 50 calories per day to your calorie goal. Add 50 more calories every week to your daily goal until your reach the level of your TDEE or just under. There are many TDEE calculators on line. If you do it this way, you can be confident that you will not gain any fat and your body will adjust to the maintenance calories.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    There's a massive difference between being a healthy weight and being the 'fat girl' again... Have you spoken to a doctor about your weight loss?
  • myfitnesspale3
    myfitnesspale3 Posts: 276 Member
    14 pounds per stone, you lost 140 pounds?

    You have already shown yourself that you can lose the weight. It's in your control. You can control it back up to a normal weight, too. The past is not the future - you're not the same person.

    I'm glad you are talking about it.
  • DianaJaneD
    DianaJaneD Posts: 157 Member
    I should have read your profile before responding. You look terribly underweight. I hope you arrive at a healthy balance. Best wishes.
  • myfitnesspale3
    myfitnesspale3 Posts: 276 Member
    Well D you are not wrong about the TDEE calculators. I think that can work for most people. Hard to tell what the target weight should be without her height, activity and background.

    So, OP - would it help if I say you're gonna be smokin' when you put on some pounds? How you doooinnng...

    I just sorta went on maintenance also, undershooting the primary goal now. It's a puzzle, when or how to relax. I'm a somewhat anxious person and exercise/outside activity does help moderate that anxiety a bit.
  • EuphonyChloeH
    EuphonyChloeH Posts: 107 Member
    For the best advice, I would go see a health coach or nutritionist. They can tell you exactly what you should be consuming for a healthy, maintained weight. I know my answer is vague, but I myself trained with one for awhile and the experience is priceless.
  • dawnmcneil10
    dawnmcneil10 Posts: 638 Member
    First I would suggest finding out what a healthy weight is for your body, there's going to be a range not an exact weight. You should really have a check up with you doctor, have your blood work done and make sure you're healthy. From there you can determine if you should maintain or gain a little back.

    Maintaining really isn't all that difficult if you've made a lifestyle change. What I would suggest is if you haven't been eating back your calorie burn, start out eating back half of that for 3 weeks if you're still losing weight than eat back all the calorie burn for 3 weeks. If you're still losing after that you'll need to up your daily calories but start small with 50-100 calories a day first for 3 weeks if you level off you're probably about right if not add or drop a few calories. Every persons body is different so you have to find it yourself.

    If you're looking to gain weight and not get "fat" the stick to leaner foods, this doesn't mean fat free foods just lean cuts of meat, gets fats from healthy sources like almonds, avocado, olive oil, nut butters, add some full fat cheese.

    Enjoy your new self, you've done amazing and deserve to move that new body in ways you may have been afraid to before.

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