I may have unintentionally found my maintenance
Deena_Bean
Posts: 906 Member
I'm not ready for maintenance, though - I don't suspect I'm very far off, but I would like to shrink a bit more. For about two months I've been teetering between the same 4-ish pounds. (169-173) I have thought for a while that 155 is a good stopping point for me (I'm 5' 7.5" and I'm not built in a dainty fashion (larger frame)). I've got the body type that regardless of how much I weigh, my pants size will not likely go lower than a size 8...my hips will not allow it. I'm cool with all of that.
So here's the numbers. I have my calorie goal (I know some of you don't believe in having that as a goal) set for 1660. My carbs have been "under 100" as a goal. I have PCOS, so to me watching both my carbs and my calories are essential to success. As it has played out, I end up averaging around 1800-1900 calories/day (give or take) and my carbs have been very close (almost spot on) to 100 or less total. I would like to see another 10 pounds come off (or however much fat amounts to seeing the level of trim I want...could be 5 lbs, could be 15, I don't know exactly). Either way, I've been holding steady for about 2 months by eating the way I've been eating. So evidently I need to change something...and this is where my mental block steps in. Do I change my calories (and actually eat at the level I intended (1660 instead of the 1860) - or do I knock the carbs down to say 75 (total) a day? I don't know what to do with this. I know that cutting calories isn't always the answer so I'm inclined to change my calorie goal to 1800 and knock my carb goal to 75. Just bouncing this around - any thoughts?
So here's the numbers. I have my calorie goal (I know some of you don't believe in having that as a goal) set for 1660. My carbs have been "under 100" as a goal. I have PCOS, so to me watching both my carbs and my calories are essential to success. As it has played out, I end up averaging around 1800-1900 calories/day (give or take) and my carbs have been very close (almost spot on) to 100 or less total. I would like to see another 10 pounds come off (or however much fat amounts to seeing the level of trim I want...could be 5 lbs, could be 15, I don't know exactly). Either way, I've been holding steady for about 2 months by eating the way I've been eating. So evidently I need to change something...and this is where my mental block steps in. Do I change my calories (and actually eat at the level I intended (1660 instead of the 1860) - or do I knock the carbs down to say 75 (total) a day? I don't know what to do with this. I know that cutting calories isn't always the answer so I'm inclined to change my calorie goal to 1800 and knock my carb goal to 75. Just bouncing this around - any thoughts?
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Can't you do both? 50g of carbs would be about 200 calories, so why not cut 50g of carbs?0
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Have you noticed any change in clothes fitting or measurements?
I'm not saying you shouldn't lower the calories or carbs, I mean if you feel that will get the scale moving again then sure. Give it a shot.
What I am saying is that progress can be measured in different ways. When I started this journey, I was adamant at getting down to 130 lbs and then eventually 120. I am sitting at 135 +/- 2 pounds but my body has changed drastically. Sometimes you have to recalibrate your expectations.
If you haven't already, maybe look into a weight lifting routine. You can really trim down without losing significant amounts of scale weight that way.0 -
I'm not really convinced that I need to do both, but if it worked out that way (by cutting the carbs) I wouldn't be opposed. What I do love about low carb is that I don't feel like I'm starving all the time, so it may happen naturally that my calories will dwindle if I force the carbs down.0
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@samanthaluangphixay - I do lift regularly (Strong Lifts 3 days a week and Cardio 2-3 days a week). I have most definitely noticed an overall change in my appearance over time; however, no changes in the 2 months I was talking about. I can visibly see there is still room for improvement - I just think it's time to tweak since I've noticed no changes/movements in months by doing what I'm doing. On the athletic side of things I've definitely gotten stronger, my run times are improving, etc. - just on the actual look and feel of my body, not a lot of difference lately. I'm not too worried about my weight...it may take anywhere from 5 to 20 pounds to feel/see the final changes. That number is inconsequential to me. I just know there is some fat lingering that I'd like to blast...but I think I'm in the final stages of it all and it is SO SLOW. LOL. I've been super patient, not stressing out about any of it...I'm ready to complete the last leg of the race, though. So in my mind it's time for a strategy change.0
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Two choices: accept it or experiment.
Suggested experiments (give them several weeks):
1) Reduce carb intake. Works for some people.
2) Increase nutritional density. I.e., focus on quality rather than quantity of your carb intake.
3) Intermittent fasting. Nothing crazy -- 16:8 is basically just skipping breakfast. This makes insulin "pulsatile" rather than a continuous flood.0 -
@Deena_Bean Yeah, the last '5 to 10' or whatever is the hardest to get off. Snail's pace. I think my body likes being where I currently am, so I have accepted it and have tried to work on other things.
Good luck with whatever you decide to do!0 -
As usual, I agree with @wabmester ...
I cannot view your food log so not sure what makes up those 100g of carbs. If some is coming from refined foods (i.e. sugar, grains, etc.) you might simply try replacing with with plant based/natural ones. That way you would still have the same caloric intake but by eliminating any refined carbs your body may react positively with the lower GI plant based options.0 -
@wabmester - I think I'm still in an experimental frame of mind, so I'm going to start with your first suggestion. One question about this (related to calories). Do I continue to eat at the 1800 range that I've naturally been falling into, or do you think I should keep it around my initial goal. I'm inclined to say keep the calories as is (unless they naturally come in lower) and drop carbs.
@samanthaluangphixay - If a few experiments don't work over the next few months I'll probably just accept it and move along. My body clearly loves the weight it's at whether or not I do haha.0 -
daylitemag wrote: »As usual, I agree with @wabmester ...
I cannot view your food log so not sure what makes up those 100g of carbs. If some is coming from refined foods (i.e. sugar, grains, etc.) you might simply try replacing with with plant based/natural ones. That way you would still have the same caloric intake but by eliminating any refined carbs your body may react positively with the lower GI plant based options.
I do eat a good amount of plant based/natural foods - but for sure a good 25 of my total carbs is coming from crap (like random potato chips or ice cream). I don't go nutso on the junk food, but I will nibble at it. I am sure that cutting my carbs will be what sort of knocks the chips out of reach lol.
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Deena_Bean wrote: »One question about this (related to calories). Do I continue to eat at the 1800 range that I've naturally been falling into, or do you think I should keep it around my initial goal. I'm inclined to say keep the calories as is (unless they naturally come in lower) and drop carbs.
I think the key is to find what naturally reduces appetite for you. You know the problems with intentional calorie restriction: your body tends to adapt by reducing expenditure, and you tend to rebound later and potentially overcompensate. Kind of like trying to restrict sleep.
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Deena_Bean wrote: »daylitemag wrote: »As usual, I agree with @wabmester ...
I cannot view your food log so not sure what makes up those 100g of carbs. If some is coming from refined foods (i.e. sugar, grains, etc.) you might simply try replacing with with plant based/natural ones. That way you would still have the same caloric intake but by eliminating any refined carbs your body may react positively with the lower GI plant based options.
I do eat a good amount of plant based/natural foods - but for sure a good 25 of my total carbs is coming from crap (like random potato chips or ice cream). I don't go nutso on the junk food, but I will nibble at it. I am sure that cutting my carbs will be what sort of knocks the chips out of reach lol.
Making that change could be the difference between being at a comfortable, good weight and reaching your ideal, goal weight.
I don't mean to sound insensitive in any way, I promise.
I just associate such strong feelings to the addictive type behaviors we can have in relation to those specific types of foods, that alarm bells go off in my head when they might be keeping someone from achieving what they originally felt was their ideal and it appears that they are willing to settle for less than that in order to keep those things in their life.
I'm not even saying that's the choice you're making, as it actually appears you're fully willing to let them go.
I believe being aware of the emotional/addictive ties to foods and how they might be influencing our choices is very helpful.3 -
@Sunny_Bunny_ I'm no special snowflake, and believe me I'm far from easily offended. Truth me.
The story of the chips and/or ice cream seems to mostly be laziness on my part (for lack of a better word). I have no real need to eat them - the chips usually happen in 1 of 3 instances: 1. I'm packing my kids' lunches and I stuff a few in my mouth for no particular reason besides that I like the taste and crunch (I pack lunches after dinner so I'm not hungry...it's just a habit I think) 2. My husband brings some upstairs with him to snack on at night and I mindlessly shove my hand in the bag (I have resisted this with little difficulty, so I know I can). 3. I'm hungry when I walk in the door from work and a child has left the bag out and I eat some. I have been consciously trying to grab a cheese stick or something like that instead. The ice cream..well, sometimes I just want something sweet, I guess. If there is an emotional tie to it, I haven't made the association...maybe it's just boredom. I do buy the lower carb ice cream treats to try to be somewhat better. Hm. Yeah, it could be that dropping those things off for the home stretch will be the answer. I shall try this. I'm sure it's probably the culprit.
I think my first round of experiments will be to drop down between 55-75 total carbs a day. That gives me a range that's somewhat lower. Time to get my guinea pig mode on...0 -
@Deena_Bean I hear you w/r/t coming home from work and needing to eat something. As part of my weight loss journey I stopped eating lunch, so when I get home I am usually feeling pretty hungry. I make a point of having something available that I can access almost immediately. My main go-to, after work "snack" are cooked, ready to eat shrimp. I keep a large bag from Costco (do they make a different size?) in my freezer and I take 8 out the night before. By the time I get home they are fully defrosted and ready to eat. I dip them in 1.5 tbsp of a spicy cocktail sauce (minimal carbs, but maximum flavour). I find this takes the edge off of my hunger and helps me to eat a reasonable supper. If I didn't do this then I very well might be tempted to eat chips, or whatever.2
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I don't have anything to add but I am interested in all these great suggestions. also glad to see the occasional 'treat' seems to fit into a maintenance mode for you because my height and build are the same as yours and your ideal range matches mine. If you don't mind me asking, how much did you lose/how long did it take when you were eating in the 50-75 grams of carbs/1600 cal range? That's EXACTLY what I am doing now 0
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@daylitemag - great idea, I LOVE shrimp so that would work well for me! I want to make some of those handy cheese crisp things, too. They seem like a good crunchy snack.
@juliacougarrrr - I have only been "under 100" carbs...I'm headed into the 50-75 range now (like starting today LOL). I set my calories at 1660 but consistently eat over that (by about 200 cal). I've only probably lost about 8-10 pounds in the last 6 months I would guess; however, I've changed shape in a big way. I lift weights and do cardio as well, so I know the weights contribute to my shape as well. The biggest benefit so far for me is that I finally feel satisified when I eat (instead of perpetually hungry), and I have slimmed some (even if the actual pounds haven't changed all that much). I have more than the "occasional" treat now (at least it feels that way) and it's had minimal effect on my weight/size. I'm working to fix my cholesterol some, lose a little more fat and continue to tone my muscles. I don't care how many more pounds I lose, I just know what I want to look like. So whether that's 5 lbs or 20 lbs away, that's where I'm headed. I would guess it equates to about 10-15 more pounds to lose, but that's a HUGE guess.
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daylitemag wrote: »@Deena_Bean I hear you w/r/t coming home from work and needing to eat something. As part of my weight loss journey I stopped eating lunch, so when I get home I am usually feeling pretty hungry. I make a point of having something available that I can access almost immediately. My main go-to, after work "snack" are cooked, ready to eat shrimp. I keep a large bag from Costco (do they make a different size?) in my freezer and I take 8 out the night before. By the time I get home they are fully defrosted and ready to eat. I dip them in 1.5 tbsp of a spicy cocktail sauce (minimal carbs, but maximum flavour). I find this takes the edge off of my hunger and helps me to eat a reasonable supper. If I didn't do this then I very well might be tempted to eat chips, or whatever.
Something about diving into the snacks immediately at home, too, I read was something about taking magnesium before leaving work or as soon as you get home, cutting that DIVE INTO FOOD urge... I haven't tried it yet. But it's been repeated lots lately.... Of course, don't drive or operate machinery until you know how magnesium affects you.
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@knitormiss - I'm pretty sure I'm good on my mag levels - I've tried more than one variety (unfortunately the first being oxide). The citrate, in a half dose one time a day still has the 'run to the bathroom' effect on me. So I guess I'm one of the smaller percentage that's getting enough of it? I'm going to try drinking a bottle of water just before I leave today and see how I feel. The cheese stick or a few slices of salami seem to work if I'm not pulled into the pantry to where evil rests. 0
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@Deena_Bean Thanks for that answer! All great stuff to know. I don't lift weights (yet!), but I think that's what I need to do like you say to really change my shape. I play derby and run/walk but I think some heavy lifting might be in order
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You might find it harder to make progress with lifting if you cut calories, but which is more important to you right now? Possibly sacrifice something on the lifting for the benefit of continued weight (or fat) loss reducing the cals. You might not lose any more scale weight but find your measurements going down again. Commit to 6 weeks and see how it goes.0
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You might find it harder to make progress with lifting if you cut calories, but which is more important to you right now? Possibly sacrifice something on the lifting for the benefit of continued weight (or fat) loss reducing the cals. You might not lose any more scale weight but find your measurements going down again. Commit to 6 weeks and see how it goes.
I don't mind the weight lifting gains slowing down. I've actually slowed them myself - I won't increase the amount I lift unless I'm totally comfortable with form and the amount of time it takes to get through lifts. This has made progress happen at snails' pace and I'm 100% comfortable with that. I've decided now to actually lift calories to 1775 (which is still about 100 less than what I've been averaging - and 100 more than what my last goal was). I'm dropping carbs to a max of 75/day and shooting for 50 on the lower side. I am guessing that the lower carb intake may naturally drive my calories down some, but we'll see. So my 6 week goal is to 1775 cal/ 75 high/50 low carb --- I'm going to make it my mission to stay as close as I can to those goals and see what happens. If nothing changes much, I guess I'll revisit the drawing board and continue to drive all of you nuts with my yo-yo ideas
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Deena_Bean wrote: »@knitormiss - I'm pretty sure I'm good on my mag levels - I've tried more than one variety (unfortunately the first being oxide). The citrate, in a half dose one time a day still has the 'run to the bathroom' effect on me. So I guess I'm one of the smaller percentage that's getting enough of it? I'm going to try drinking a bottle of water just before I leave today and see how I feel. The cheese stick or a few slices of salami seem to work if I'm not pulled into the pantry to where evil rests.
Could you pack an extra snack at work to either eat BEFORE you leave or have IN HAND as soon as you get home??
I'm all about strategies to bamboozle my inner hunger monster.
And no idea on the mag.... Could be that your body just won't absorb those forms, too, because if it can't absorb them, it won't use it. Do you use nusalt or low salt with it? Potassium and magnesium are a balance...0 -
juliacougarrrr wrote: »@Deena_Bean Thanks for that answer! All great stuff to know. I don't lift weights (yet!), but I think that's what I need to do like you say to really change my shape. I play derby and run/walk but I think some heavy lifting might be in order
Hey, something I heard on a podcast today (Diabetes/IR Summit today) was that it's best to do 20 minutes of cardio in the morning - and to do your lifting between 4-6 pm if you can, because it's when your body is most anabolic already and lowest on cortisol, so you get more bang for your buck. Also, to not do cardio at night, because energy levels peak for 1 hour after weights but 4 hours plus after cardio, and so can mess with cortisol...0 -
@KnitOrMiss - good idea on the snack before I leave! I have some pickles and some pork rinds here today, maybe I should take some to go and eat them on my way home. That could totally help the walk-through-the-door-and-head-for-eats stay at bay. As for the mag - I didn't try taking anything with it (salt/potassium wise). Maybe that's the key. I don't know how much more of the stuff I'm going to try before assuming I must not need it, though. I hate being on potty-call IYKWIM!
Very interesting about the working out. I'd love to lift between 4-6, but that's prime time for me and the only things that happen in that time frame are 1. Finish work at 4:30 2. Drive until 5:15 to get home 3. Either run to sports with kids or cook dinner. So that's sort of tough...maybe some day...1 -
@KnitOrMiss That is very interesting info! Thank you Definitely going to do the cardio in the daytime-ideally early in the am if I can haul my lazyazz out of bed! But the LCHF seems to be helping with that. As for weights 4-6pm; unfortunately I'm like @Deena_Bean. For now that's the busy time for me and the kids
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Basically @Deena_Bean and @juliacougarrrr , as long as it's 1 hour or so before bedtime that you finish your workout, I still think it's better to do it later if you can, but understandable if you can't. They also said that 20-30 minutes is more that suffcient when you've biohacked yourself enough, and bodyweight if you need to, or complicated full weights (bar squats and all that)....
They said too if it is early enough to do caffeine with your workout because you'll get better calorie burns. Add to that they specified that the older we are (Deena, you and me, girl!) the more important it is to do like BCAA's and such prior to lifting and etc.
So you might see about doing to the add-ins and such, if switching your workout time isn't feasible. The "setup" is more important than the timing, the biohacking helps.... So hook up your heavy lifts in the AM...
Oh, and even two minutes of daylight lamp of full on light first thing can help LOADS! Makes me think about putting my lamp in the bathroom for my ... morning constitutional! LOL0 -
@KnitOrMiss Wow! Awesome tips and perfect timing. Discussing setting up gym time with a friend and we were debating early am, like 5 (blech!) or 8/9pm. I was leaning towards morning, but I think the evening might be better after all! Cup of tea for caffeine and a quick weightlift
I have heard about alarm clocks that use a daylight lamp that gradually increases the light just before it wakes you and I am wanting one badly.
This way I can still get up a bit early and do a bit of cardio in the a.m. And I am 42, should I be worried BCAA's? And what are they? Lol1 -
juliacougarrrr wrote: »@KnitOrMiss Wow! Awesome tips and perfect timing. Discussing setting up gym time with a friend and we were debating early am, like 5 (blech!) or 8/9pm. I was leaning towards morning, but I think the evening might be better after all! Cup of tea for caffeine and a quick weightlift
I have heard about alarm clocks that use a daylight lamp that gradually increases the light just before it wakes you and I am wanting one badly.
This way I can still get up a bit early and do a bit of cardio in the a.m. And I am 42, should I be worried BCAA's? And what are they? Lol
The diabetes and IR summit is where I heard this today. http://thediabetessummit.com/event You can register and listen to the podcasts... The Mitochondria one was okay, this stuff was in the one on gut health, and OMG, the sleep one will change your life. LOL They're only there for 24 hours, though.
And yes, I got the impression that anything over 30 or so should use BCAA's (I know, 30 is NOT old!!!). I'd ask your friend who is going to help you with the training stuff. I've never used them, but there are some kind of amino acids to help with muscle support and such... branched-chain amino acids...per McGoogle. Most health stores would have one. I don't know anything about them other than I have friends who use them.
I have just a regular daylight lamp, and I'm going to start using one at home and work now... They said an boost at early PM can help regulate night rhythms for better natural sleep, too.1 -
Maybe try /r/ketogains (a Reddit subreddit. It's like a community forum)
They are the kings/queens of balancing fat loss with muscle gains. I know you are not keto, but they might have some good stuff in their FAQ bar anyway.1 -
@knit - as always, great info. I'll look into the BCAA's and see what I think about them. I also love the idea of day lamps. I don't have one, but I'm definitely considering it.
@DorkothyParker - I'll check out the ketogains, thanks for the recommendation!
I had to move my start day to today because of my heavy-on-potatoes dinner last night. So, onward!0
