20 years old 50 lbs down w/out working out.

paulcenso
paulcenso Posts: 55 Member
edited November 13 in Health and Weight Loss
I've lost 50 lbs in about 90 days and was wondering if anybody had any ideas on how to maintain the weight comfortably.
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Replies

  • Traveler120
    Traveler120 Posts: 712 Member
    edited October 2015
    If your energy expenditure equals your intake, you will maintain weight. That's all there is to it. I manage mine comfortably with a diet centered around whole foods and having an active lifestyle.
  • greenmg411
    greenmg411 Posts: 9 Member
    Did you amputate both arms??!?!?
  • DeguelloTex
    DeguelloTex Posts: 6,652 Member
    edited October 2015
    Eat more, burn less, or some combination that results in 1944.4 less of a calorie deficit per day.
  • Traveler120
    Traveler120 Posts: 712 Member
    edited October 2015
    greenmg411 wrote: »
    Did you amputate both arms??!?!?

    My guess is that since he didn't work out, he was probably really fat to start with and simply cut back on food.
  • paulcenso
    paulcenso Posts: 55 Member
    Traveler120 wrote: »
    greenmg411 wrote: »
    Did you amputate both arms??!?!?

    My guess is that since he didn't work out, he was probably really fat to start with and simply cut back on food.

    Yeah pretty much. I'm about 5'10
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    @paulcenso the easiest way to maintain you new weight is to reset your MFP goal to maintenance.

    As this is just an estimate by MFP, count your calories diligently ( weighing solids, measuring liquids) and weigh yourself weekly. If at the end of 2-4 weeks you see the scale moving, adjust your calories up or down as needed.

    If you feel like it, a bit of exercise, cardio for heart and lungs, weights for muscle and bone, would be beneficial for your health and appearance.

    Cheers, h.
  • paulcenso
    paulcenso Posts: 55 Member
    middlehaitch wrote: »
    @paulcenso the easiest way to maintain you new weight is to reset your MFP goal to maintenance.

    As this is just an estimate by MFP, count your calories diligently ( weighing solids, measuring liquids) and weigh yourself weekly. If at the end of 2-4 weeks you see the scale moving, adjust your calories up or down as needed.

    If you feel like it, a bit of exercise, cardio for heart and lungs, weights for muscle and bone, would be beneficial for your health and appearance.

    Cheers, h.

    Thanks for the answer I needed! I do stay somewhat active with freestyle bmx riding.
  • frankiesgirlie
    frankiesgirlie Posts: 669 Member
    middlehaitch wrote: »
    @paulcenso the easiest way to maintain you new weight is to reset your MFP goal to maintenance.

    As this is just an estimate by MFP, count your calories diligently ( weighing solids, measuring liquids) and weigh yourself weekly. If at the end of 2-4 weeks you see the scale moving, adjust your calories up or down as needed.

    If you feel like it, a bit of exercise, cardio for heart and lungs, weights for muscle and bone, would be beneficial for your health and appearance.

    Cheers, h.


    Listen to this Lady,she knows what she's talking about. Thanks to her advice, I'm eating MORE food than I did before MFP and am currently at my lowest weight in 10 years!!! 6 lbs down, only 6 to go!
  • paulcenso
    paulcenso Posts: 55 Member
    middlehaitch wrote: »
    @paulcenso the easiest way to maintain you new weight is to reset your MFP goal to maintenance.

    As this is just an estimate by MFP, count your calories diligently ( weighing solids, measuring liquids) and weigh yourself weekly. If at the end of 2-4 weeks you see the scale moving, adjust your calories up or down as needed.

    If you feel like it, a bit of exercise, cardio for heart and lungs, weights for muscle and bone, would be beneficial for your health and appearance.

    Cheers, h.

    If you have time to briefly scan my diary and make any suggestions I would be grateful.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    How much did you start with that you lost so quickly? What was your cut?


    Lift heavy, following a progressive resistance programme and watch your protein and fat macros to make sure you're preserving as much LBM as possible

  • middlehaitch
    middlehaitch Posts: 8,486 Member
    @paulcenso yes I will have a look.
    Cheers, h.
  • paulcenso
    paulcenso Posts: 55 Member
    rabbitjb wrote: »
    How much did you start with that you lost so quickly? What was your cut?


    Lift heavy, following a progressive resistance programme and watch your protein and fat macros to make sure you're preserving as much LBM as possible

    Started at 230 lbs and 24% body fat. Now 181 lbs and 14% body fat. Never felt better. Just set a daily protein goal and cut out fried food and blatantly unhealthy things
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    May I ask you a straight question

    I notice your diary has herbalife entries not real food are you planning on changing that?q

    Can you confirm you won't be trying to sell that rubbish here? MLM schemes are poorly thought of here

    That said I think you could boost your protein further ..aim for 0.64-0.8g minimum per lb bodyweight and your fat at 0.35g minimum

    And you definitely need a progressive resistance programme

    So if you actually want advice, rather than a sales channel do ask
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    @paulcenso
    I think you can guess the first thing I am going to say is - eat more, a lot more.

    Start upping your calories by 100-150 a day for a week, then up them again until you reach your maintenance calories.
    This is easier on you physically and mentally than just going from where you are now to 2000+ cals. Don't worry if your weight jumps up, it is not fat, your water and glycogen levels are adjusting. It will even out.

    Try to cut down on the protein drinks and eat real food. What you ate before, but smaller portions, or start developing a menu that suits how you want to continue.

    If that is the best you can do for breakfast, OK, I am not a breakfast person either so quite often have a coffee, protein bar and orange.

    You really need to start eating normal food now- incorporate more fruit, vegetables, and fats. No food is good or bad- everything is OK in moderation.

    A high protein diet can sometimes leave one lacking in other vital nutrients.
    Find a macro split that works for you. I do 40c/30p/30f. And am nicely satiated.

    @rabbitjb had good advice about starting a weight lifting programme. There are a number of good ones that just take 3 times a week. If you have time/inclination, you would probably love the results.

    Cheers, h.
  • paulcenso
    paulcenso Posts: 55 Member
    rabbitjb wrote: »
    May I ask you a straight question

    I notice your diary has herbalife entries not real food are you planning on changing that?q

    Can you confirm you won't be trying to sell that rubbish here? MLM schemes are poorly thought of here

    That said I think you could boost your protein further ..aim for 0.64-0.8g minimum per lb bodyweight and your fat at 0.35g minimum

    And you definitely need a progressive resistance programme

    So if you actually want advice, rather than a sales channel do ask

    Straight answer. I don't sell Herbalife nor will I ever. I use it because it's worked for me. That's all.
  • paulcenso
    paulcenso Posts: 55 Member
    middlehaitch wrote: »
    @paulcenso
    I think you can guess the first thing I am going to say is - eat more, a lot more.

    Start upping your calories by 100-150 a day for a week, then up them again until you reach your maintenance calories.
    This is easier on you physically and mentally than just going from where you are now to 2000+ cals. Don't worry if your weight jumps up, it is not fat, your water and glycogen levels are adjusting. It will even out.

    Try to cut down on the protein drinks and eat real food. What you ate before, but smaller portions, or start developing a menu that suits how you want to continue.

    If that is the best you can do for breakfast, OK, I am not a breakfast person either so quite often have a coffee, protein bar and orange.

    You really need to start eating normal food now- incorporate more fruit, vegetables, and fats. No food is good or bad- everything is OK in moderation.

    A high protein diet can sometimes leave one lacking in other vital nutrients.
    Find a macro split that works for you. I do 40c/30p/30f. And am nicely satiated.

    @rabbitjb had good advice about starting a weight lifting programme. There are a number of good ones that just take 3 times a week. If you have time/inclination, you would probably love the results.

    Cheers, h.

    I'm very afraid to drop the Herbalife shakes and strictly protein because I'm afraid to slip and gain weight
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    @paulcenso
    OK, don't give up your Herbalife right now, but try to work on cutting back on it as you up your calories.

    Your protein level isn't a problem, as rabbitjb said you could even up it. It is that you are missing out on eating a lot of really good tasty stuff that are in carbs, veg and fruit, etc.

    Don't be afraid, trust yourself, you know how to log, and trust the system.
    MFP gives you an approximate maintenance calorie goal, if you work your way toward it slowly, you will see if your goal is too high or low and adjust accordingly.

    You lost a lot of weight in a short time, and not in the healthiest way ( if I am honest), long term this could have had very serious repercussions, hair and muscle loss being the least of them.
    Now concentrate on health and maintenance. You can do it, take it slow and believe in yourself.

    Cheers, h.
  • paulcenso
    paulcenso Posts: 55 Member
    middlehaitch wrote: »
    @paulcenso
    OK, don't give up your Herbalife right now, but try to work on cutting back on it as you up your calories.

    Your protein level isn't a problem, as rabbitjb said you could even up it. It is that you are missing out on eating a lot of really good tasty stuff that are in carbs, veg and fruit, etc.

    Don't be afraid, trust yourself, you know how to log, and trust the system.
    MFP gives you an approximate maintenance calorie goal, if you work your way toward it slowly, you will see if your goal is too high or low and adjust accordingly.

    You lost a lot of weight in a short time, and not in the healthiest way ( if I am honest), long term this could have had very serious repercussions, hair and muscle loss being the least of them.
    Now concentrate on health and maintenance. You can do it, take it slow and believe in yourself.

    Cheers, h.

    I didn't lose the weight in a healthy way? I honestly thought I was doing it right...
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    @paulcenso , you ate way below a healthy calorie goal for someone your age height and weight. ( 1500 cal is an absolute minimum for a man)

    A healthy rate of loss would have been 50 lb in 25 weeks, not 90 days ( 2 lb a week)

    Taking it slower keeps you healthy, helps retain muscle, and teaches you how to control you food intake, so transitioning to maintenance is easier.

    You have probably lost more muscle than needed so taking up a good weight lifting routine would probably be beneficial.

    Don't worry, what done is done, and at least you ate well overall, if not much.

    Just move forward eating a well balanced diet.

    Cheers, h.

  • Sued0nim
    Sued0nim Posts: 17,456 Member
    H has give you excellent advice

    Progressive resistance will help you preserve what LBM you have left after such a severe cut

    Structured online programmes
    http://stronglifts.com/5x5/
    https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
    http://www.muscleandfitness.com/workouts/workout-routines/4-week-guide-starting-strength

    If you can't bring yourself to do free weights yet then do a decent bodyweight programme
    http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

    As for your calorie and food intake

    You could look to wean yourself off the shakes, at 5'10, 180lb you should be able to maintain at 2300 with no exercise ...you should work slowly back up to that level, fuelling your body with the minimum protein, fat, a wide and healthy range of brightly coloured veg, carbs of choice, dairy etc

    Ignore scale fluctuations you will get them as you move to real food at decent calories for your gender and size

    How about swapping your morning shake for a real breakfast?

    For around 300 cals you could have scrambled egg with mushroom and ham on toast with a large coffee and similar macros

    kachz24yvscj.jpg


  • paulcenso
    paulcenso Posts: 55 Member
    I actually planned on starting to work out again soon. I work 6 days a week 12 hours a day. So under the circumstances this was the best I could do.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    edited October 2015
    There's 24 hours in a day

    Just re-prioritise
  • krithsai
    krithsai Posts: 668 Member
    Here's the problem with Herbalife(I used Slimfast in the past) : you haven't learned how to eat real food to maintain a good weight. The weight I lost crept back on because I had no idea about portion control etc. Do consider slowly reintroducing regular foods - don't be afraid of gaining a few back, that's just part of the learning process. Buy a weighing scale and measure everything you eat(including sauces, dressings and other condiments).
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    Eat at maintenance and lift heavy.
  • paulcenso
    paulcenso Posts: 55 Member
    Will I gain weight if I eat say a cheeseburger but still maintain my daily calorie intake
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    Of course you won't. Eat whatever you like, just stay at your calorie goal.
    That being said. It is good to pay attention to your macros, especially if you are starting to lift.

    Cheers, h.
  • paulcenso
    paulcenso Posts: 55 Member
    middlehaitch wrote: »
    Of course you won't. Eat whatever you like, just stay at your calorie goal.
    That being said. It is good to pay attention to your macros, especially if you are starting to lift.

    Cheers, h.

    I'm not 100% sure how macros work which is why I've basically been eating the same exact grilled chicken breasts etc. because I'm not sure what is too high or to low
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    At the bottom of your diary it shows you your macros for the day. Fat, carbs, and protein. You have concentrated on getting your protein in so far.
    If you look through your settings to nutrition it will tell you what it has your fat, carbs, and protein set at. You can alter this to suit your needs.
    I would think 40 carb, 30 protein, and 30 fat may be a good balance for you.
    But I am not doing as heavy a lifting programme as you. It would be a good question to ask on the exercise forum thread as you are getting good lifting responses.
    Once you have the percentages set you plan your meals to hit them. Protein first, then fat, carbs fall where they may.

    Have fun, cheers, h.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    Protein and fats are minimum to achieve

    The range to set your minimum protein is 0.64-0.8g per lb bodyweight
    Fat at 0.35g per lb bodyweight

    Your calorie range should be probably around 1800-2000
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    By the way if you are going to correct your eating patterns be prepared for an upwards scale weight fluctuation as your glycogen gets restored and your intestinal tract gets more digestible food. It isn't body fat. Ride it out.

    And I think a cheeseburger would be well advised ;)
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