Finally at weight now need to maintain any pointers
Carina219
Posts: 12 Member
Any pointers would be greatly appreciated!
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Replies
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Well done! calculate your TDEE on for example: http://www.iifym.com/tdee-calculator/. Than you will maintain your weight0
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What does tdee mean?0
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That stands for: TOTAL ENERGY EXPENDITURE. This shows you the amount of calories you need on a day. If you go under you lose weight, if you eat your tdee you maintain your weight, if you eat more, you gain waight.0
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It's says my bmr is 1400 and tdee is 2400. What exactly does this mean0
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Okay so eating around 2400 would keep me at my current weight . That seems like so much but makes sense when I take my workout into consideration. What does bmr calories mean? Sorry so many questions and thank you for all the help!0
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No problem! http://forums.eatmore2weighless.com/showthread.php?tid=1. Here is a site witch explains the meaning of BMR and TDEE. I appoligize for my English grammar. Í'm Dutch, there will be some mistakes in my replies ;-)0
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Oh no problem! Obviously my typing sucks too! Thank you greatly!!! I will go more in depth with the links you sent!! 0 -
Your Welcome! And good luck! I'am jealous at your result!
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Why jealous!0
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Just look at your before and after picture! Do I have to say more?
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Oh ya thanks!!! I forgot I just changed that ! I went from 198 to 145lbs! I started changing my habits in August 2015!! I've been pretty consistent with eating and working out and supplementing my body correctly!! So thank you!! 0
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Thank you totaldetermination I will look into it!!!0
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I'm always unsure about what my TDEE should be. Don't know whether I count as "sedentary" or "lightly active", don't know how much excercise to add because I usually do 30 minutes a day of cardio but a couple times a week I'll do 45 minutes or strength training.0
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Dreysander wrote: »I'm always unsure about what my TDEE should be. Don't know whether I count as "sedentary" or "lightly active", don't know how much excercise to add because I usually do 30 minutes a day of cardio but a couple times a week I'll do 45 minutes or strength training.
One of the reasons I enjoy my fitbit. It calculates my tdee for me. I think the best bet though is to select sedentary and add exercise calories in. If you continue to loose eat more each week till you stop.0 -
Now that you reached your goal... don't talk about it with too many people. They will start offering you candy.... pizza... all the temptations .... some people will do that... not all... You have created a lifestyle of eating and exercising.... Continue to log all of that as often as you can... so you are not tempted to go off the plan and regain the weight. I'm not saying people are mean, but once they see how good you look, some jealousy and intimidation may occur by the closest people. They are afraid you will leave.... and explore the world .... but no.. you won't ..You are just showing self love... and that is okay...0
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You can eat candy and pizza if you work it into your calories / macros.0
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Soloflyergirl2 wrote: »Now that you reached your goal... don't talk about it with too many people. They will start offering you candy.... pizza... all the temptations .... some people will do that... not all... You have created a lifestyle of eating and exercising.... Continue to log all of that as often as you can... so you are not tempted to go off the plan and regain the weight. I'm not saying people are mean, but once they see how good you look, some jealousy and intimidation may occur by the closest people. They are afraid you will leave.... and explore the world .... but no.. you won't ..You are just showing self love... and that is okay...Dreysander wrote: »You can eat candy and pizza if you work it into your calories / macros.
Both of these are true. Yes, you can fit whatever you want into your calories/macros, but unless you want to be hungry all day long, you can't fit them in at every meal, which is what can happen if you see these food-pushers on a daily basis. Also, eating healthier feels good overall, so I personally don't make the extra effort to add in a treat everyday like I used to. If I crave something, I'll fit in on my own time.
My more insecure acquaintances have definitely tried to get me to eat whatever they're eating (usually calorie-dense and not worth it imo), and if I wasn't so dead set on this new lifestyle, I might've caved in. Still, it is indeed very tempting to fall back into old habits and mindlessly eat once again, so it is true that based on your personality/willpower, it is best to keep quiet.0 -
I reached my goal weight and then ended up regaining 30 lbs in the next few months. I'm currently trying to get back to where I was, but it's discouraging to have backtracked. If I think of the mistakes I made -
1) I stopped checking my weight frequently. I thought that I was finished and I didn't have to monitor my weight as much. This is wrong, especially for those that have a tendency to put on weight quickly. I hadn't checked in a couple weeks and realized I had gained 10 lbs. Check your weight everyday.
2) I stopped setting goals. You need something new to strive for that you can measure and continue to challenge yourself. If you keep working out, perhaps think of a new bench press goal or how fast you can run a mile, etc.
3) Make small dietary changes. Don't go from eating 1200 calories to 2500 as soon as you reach your goal weight. Week 1 - increase by maybe 100 calories and see how your body responds and continue to make small changes.
Hope that helps0 -
cthakkar1985 wrote: »I reached my goal weight and then ended up regaining 30 lbs in the next few months. I'm currently trying to get back to where I was, but it's discouraging to have backtracked. If I think of the mistakes I made -
1) I stopped checking my weight frequently. I thought that I was finished and I didn't have to monitor my weight as much. This is wrong, especially for those that have a tendency to put on weight quickly. I hadn't checked in a couple weeks and realized I had gained 10 lbs. Check your weight every day.
A million times this!!
I maintain without tracking most of the time, but I check my weight pretty much every day. That way I will know when I've gone up. It's a lot easier to correct a 2-pound gain than a 10-pound gain!
This is also why I keep a relatively narrow range. If I see my weight up two pounds or more for more than a few days, I start restricting a bit. I don't wait to see if it will become 3 or 4 pounds. In fact, if I stop seeing my target weight or the number one below it for more than about a week, I cut back until I'm seeing it again. I know that for me, if I don't see my target number for more than a week, I've gained a bit. My normal fluctuations don't last that long.
If much rather stay on top of my weight and only have to lose a pound or two than to have a larger range and have to keep dieting to get back to my target weight. Keeping a narrow range and cutting back occasionally as needed feels much more natural to me than perpetually tracking.
That's my other piece of advice. Find a way of maintaining your weight that works for you. My way is probably not your way, but you need to figure out a method that will work for you long term. Be realistic about your personality and strengths and find something that works for you. For me, it's essentially IF plus close weight tracking. For you, it may be tracking or something else. Some people partially fast a couple of days a week. Find what works for you.
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Just keep doing what you are doing and add a few more calories to your diet.0
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I partially fast 3 days a week. 3 days I stick to 1600 calories and 1 day I cheat and don't track. I find this a nice balance. If I ate my tdee of 1400 every day I would feel very deprived. The 1st fast on Mondays is easy and the Wednesday fast is ok. Fridays fast is a bit hard but I'm looking forward to eating nice stuff and a few drinks at the weekend. Anyway I hope you find a suitable method!stormyview wrote: »cthakkar1985 wrote: »I reached my goal weight and then ended up regaining 30 lbs in the next few months. I'm currently trying to get back to where I was, but it's discouraging to have backtracked. If I think of the mistakes I made -
1) I stopped checking my weight frequently. I thought that I was finished and I didn't have to monitor my weight as much. This is wrong, especially for those that have a tendency to put on weight quickly. I hadn't checked in a couple weeks and realized I had gained 10 lbs. Check your weight every day.
A million times this!!
I maintain without tracking most of the time, but I check my weight pretty much every day. That way I will know when I've gone up. It's a lot easier to correct a 2-pound gain than a 10-pound gain!
This is also why I keep a relatively narrow range. If I see my weight up two pounds or more for more than a few days, I start restricting a bit. I don't wait to see if it will become 3 or 4 pounds. In fact, if I stop seeing my target weight or the number one below it for more than about a week, I cut back until I'm seeing it again. I know that for me, if I don't see my target number for more than a week, I've gained a bit. My normal fluctuations don't last that long.
If much rather stay on top of my weight and only have to lose a pound or two than to have a larger range and have to keep dieting to get back to my target weight. Keeping a narrow range and cutting back occasionally as needed feels much more natural to me than perpetually tracking.
That's my other piece of advice. Find a way of maintaining your weight that works for you. My way is probably not your way, but you need to figure out a method that will work for you long term. Be realistic about your personality and strengths and find something that works for you. For me, it's essentially IF plus close weight tracking. For you, it may be tracking or something else. Some people p7artially fast a couple of days a week. Find what works for you.
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the only difference between losing and maintaining is a handful of calories...that's it. i eat about 500 calories more per day now than i did when i was losing weight...couple of snacks or slightly larger portions at a meal, etc...nothing else has changed...I still eat very well and exercise regularly.0
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Exercise!!! I get over 10,000 steps/day AND do a vigorous workout at the gym 4 days/week. paying attention to portions and tracking has helped me stay at or under my goal for almost 3 years.0
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cwolfman13 wrote: »the only difference between losing and maintaining is a handful of calories...that's it. i eat about 500 calories more per day now than i did when i was losing weight...couple of snacks or slightly larger portions at a meal, etc...nothing else has changed...I still eat very well and exercise regularly.
Thats not the same for everybody, I had a 1000 calorie difference...
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Thanks for all the advice everyone! My goal now that I am at my weight is to transform the last fat to muscle. I did and still continue to work out 6 days a week. My workouts consist of at least a 3mile run at a 6.5 or higher pace. Than I either do 30 to 40 minutes of weight training/body weight training/or interval training. It really depends on the day and how I feel with what my last 30 minutes include.
As far as eating my tdee increased by about 1000. The first few days I slowly increased so as to not overwhelm my body. It is definitely adjusting to the new calorie intake. I still continue to keep my meals as healthy as they were previously it is just more to the portions. Most of my meals include vegetables, fruits, healthy fats, and protiens as the majority! I do have cheats every once in a while when I know my body wants it like today. Before today's cheat I hadn't had one since the first of the month. I will continue to do everything as before just bigger portions or incorporate more to my in between meal snacks.
As far as weighing in I will definitely keep that in mind. I will try to weigh in more in the beginning until I adjust than take it down to at least twice a week. That way I know where I'm sitting!
I also have a fit bit so it helps me keep me in check!!
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Love this! I'm at my goal of 100 pounds, and this app certainly helps me to maintain my weight!0
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Bump. I'll soon be at my goal.0
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