does anyone have any tips on how to maintain my weight now t

joanneeee
joanneeee Posts: 311 Member
edited September 2024 in Health and Weight Loss
i've had someone say i should increase my calories by 50 every day until i reach my daily calorie needs. then another person says it should be an increase of 50 per week. if anyone could clear that up for me, that'd be great :). other than that, any tips on how to not regain the weight i've lost?
thanks for your help as always, myfitnesspal community :D

Replies

  • xraychick77
    xraychick77 Posts: 1,775 Member
    i've never heard this..i assume its ok to just go up to your maintenance.

    i've looked it up..and most say to slowly increase..but there is no scientific studies done on this.

    personally.. i went from a 1300 cut..to a 2000 bulk. now..saying that i did up to 1600 cals immediately..didnt gain anything..after a month i upped it to 1800 cals..my maintenance..now i do 2000, but i've only been doing it for a week. but in that whole time about 3 months i've gained 2-3 lbs..but hopefully thats muscle gain and not fat. i only do weights 3 times a week for 3 for 40 mins.
    when i was cutting i did 40 mins weights 50 mins cardio every day. so i went from a lot of exercise to just a little, and upped my cals by 300-500 and now 700 and have only gained those 2 lbs..so.....draw your own conclusions
  • joanneeee
    joanneeee Posts: 311 Member
    i've never heard this..i assume its ok to just go up to your maintenance.
    you mean straight away? so just jump from 1200 to 1600?... sounds too good to be true.
  • xraychick77
    xraychick77 Posts: 1,775 Member
    sorry..see my edit above.
  • melaniecheeks
    melaniecheeks Posts: 6,349 Member
    As I got near my goal I relaxed it slightly, so I went from 1290 a day to 1400.

    I try to keep under those calories, but don't worry about my exercise calories. So far so good, but it's early days, may need to adjust as my body adapts.
  • Sharonbed4d
    Sharonbed4d Posts: 163 Member
    I hit my goal in Feb and went straight to maintenance on MPF. I had never heard of slowly increasing but I still kept my same exercise routine and just ate more. It was scary at first and my weight did fluctuate 1-2 lbs but mainly because of going over or more likely sodium which caused water retention. I'm still at my goal weight, actually a bit less.
  • gailosborne
    gailosborne Posts: 435
    Hi I'm a maintainer of about 18 months, there is a maintainers thread and reading through that will give you loads of ideas!

    I wouldn't add 50 a day everyday, do something like an extra 200 a day for a week or even a fortnight, then increase it if you lose! So 1400 a day for a fortnight and see what happens!

    Also I would recommend planning out your food in advance, having the extra calories and not being used to them can mean that you get to the end of the day and end up eating something rubbish to use up the calories

    The other thing that's quite helpful is to set yourself a safe range of a few lbs, and accept that you will fluctuate around this due to all manner of reasons and often for no reason! It stops you going crazy and obsessive! I don't know what exercise you do - I have found that since I've been doing heavy weights and more resistance work I've put on muscle weight and so weigh more but have lost fat and inches!

    The way to not put your weight back on is simple - you need to be as organised about food and exercise as you were when you were losing, you can have more relaxed days but basically this is your lifestyle! It will get easier!!! Lots of people stop and expect their bodies to stay at goal

    Best Wishes with it all
  • joanneeee
    joanneeee Posts: 311 Member
    thanks for the help everyone! i don't have a scale (found i never particularly needed one during weight loss) but perhaps i need one for maintenance.
    Hi I'm a maintainer of about 18 months, there is a maintainers thread and reading through that will give you loads of ideas!

    I wouldn't add 50 a day everyday, do something like an extra 200 a day for a week or even a fortnight, then increase it if you lose! So 1400 a day for a fortnight and see what happens!

    Also I would recommend planning out your food in advance, having the extra calories and not being used to them can mean that you get to the end of the day and end up eating something rubbish to use up the calories

    The other thing that's quite helpful is to set yourself a safe range of a few lbs, and accept that you will fluctuate around this due to all manner of reasons and often for no reason! It stops you going crazy and obsessive! I don't know what exercise you do - I have found that since I've been doing heavy weights and more resistance work I've put on muscle weight and so weigh more but have lost fat and inches!

    The way to not put your weight back on is simple - you need to be as organised about food and exercise as you were when you were losing, you can have more relaxed days but basically this is your lifestyle! It will get easier!!! Lots of people stop and expect their bodies to stay at goal

    Best Wishes with it all
    ooh where can i find this maintenance thread? <3
    since i've reached my goal (only 2 days but regardless) i've focused a bit more on weights. i guess the extra weight wouldn't matter much anyway since i don't have a scale at the moment :P
    thanks so much for your help; i really do hope it gets easier :D i don't want to slack off because it's so tempting to just relax a little bit too much. 200 extra for a week sounds great and very doable.
  • gailosborne
    gailosborne Posts: 435
    http://www.myfitnesspal.com/topics/show/191617-maintenance-thread

    I've added you as well! :smile:
  • joanneeee
    joanneeee Posts: 311 Member
    http://www.myfitnesspal.com/topics/show/191617-maintenance-thread

    I've added you as well! :smile:
    excellent, thanks again :laugh: !!
    oh look at that, myfitnesspal has smileys. i'm a bit late with that :blushing:
  • Robin1117
    Robin1117 Posts: 1,768 Member
    Hi! Totally agree w/Gail. Take it slow...."Maintainance Thread part 2" is the one you want to find. Great group of ladies for support. It isn't always active every day but we all usually check in every few days.....

    It's funny what you said about the scales--I didn't use one either when I lost weight--I knew I lost weight, so who cares what the # is, right? Well, after a while (probably around 4-5 lbs w/in my maintainance range) I became curious as to what I weighed and bought one. I became a little obsessed for the last 5 lbs, then thankfully a few friends on one of the MFP threads trained me to ditch the scale again. Now I use it for benchmarking maintainance calorie levels every few weeks--but it doesn't rule my life anymore thankfully.

    Anyway, Congratulations on reaching your goals!!
  • joanneeee
    joanneeee Posts: 311 Member
    Hi! Totally agree w/Gail. Take it slow...."Maintainance Thread part 2" is the one you want to find. Great group of ladies for support. It isn't always active every day but we all usually check in every few days.....

    It's funny what you said about the scales--I didn't use one either when I lost weight--I knew I lost weight, so who cares what the # is, right? Well, after a while (probably around 4-5 lbs w/in my maintainance range) I became curious as to what I weighed and bought one. I became a little obsessed for the last 5 lbs, then thankfully a few friends on one of the MFP threads trained me to ditch the scale again. Now I use it for benchmarking maintainance calorie levels every few weeks--but it doesn't rule my life anymore thankfully.

    Anyway, Congratulations on reaching your goals!!
    I'll read a bit through it before I post :happy:
    And I know haha. The only time I've been weighed during weight loss was when I wanted to donate blood (I didn't even get to donate because of thyroid issues). I'm pretty curious as well but unless I happen to get weighed like at a doctor's or something I'm really not bothered. Years ago I would weigh myself DAILY. I think it's one of the reasons I've been so anti-scale!! I completely understand using it to benchmark maintenance calories though and this may possibly be the only reason I'll start weighing myself again.
    Oh and thanks for the congratulations! :heart:
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