5’2 females, how are you maintaining?

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  • Dianasal081
    Dianasal081 Posts: 4 Member
    I’m 5’2 119lbs. Been on maintenance since August. I went down to 113 in October but that was bc I moved and was dealing with a lot of stress and not eating enough. I eat 1500-1800 calories and work out 6 days a week
  • darlibby
    darlibby Posts: 37 Member
    WinoGelato wrote: »
    darlibby wrote: »
    WinoGelato wrote: »
    darlibby wrote: »
    Noreenmarie1234 wrote: »
    WinoGelato wrote: »
    For the women in here maintaining at 1500 or below - is that before exercise? Because many of you seem pretty active and that seems kind of low. How accurate is your logging? Have you tried reverse dieting to slowly add calories to see if maintenance is actually a little higher? Most people that assume because they are petite they must eat low cals to lose and then maintain are often surprised to find that if they increase 50-100 cals at a time slowly, that their maintenance number is higher than they would have previously thought, and for those who are active, that's certainly the case, and even without strenuous exercise, just having a higher NEAT from walking and ancillary movement can have an impact on how much you can eat.

    This was true for me. I maintained at around 1700 for a year with exercise but then slowly added and found I could maintain at 2100-2600. Been maintaining same weight for 2 years now.

    Can someone PLEASE tell me how this is possible? I’m 5 feet tall, 95 lbs and my maintenance is about 1350. This is according to MFP and it seems pretty accurate to me. How can you maintain at 1700 then all of a sudden also maintain at almost thousand calories more?

    My calories are frustrating low.

    How active are you? How long have you been eating at that level? Did you lose weight to reach your current weight and are now in maintenance? Do you have a maintenance range? Have you dieted often, and have you cut calories very low when you do? How accurate is your logging?

    As others have said it's a trial and error process. Start by adding 50 or 100 extra calories and stick with that for several weeks. Aside from any temporary water weight gains, if no additional impact is seen then increase again in a few weeks. The other key is keeping activity high - you don't have to go balls to the walls with exercise but many of us who have higher than average TDEE for our height get a lot of steps or are otherwise active - I average 12-15k steps and that's not just from exercise.

    You are also 2 inches shorter and about 15 lbs lighter than me so I would expect a little lower maintenance level but I would imagine you could increase from 1350, especially if you're active.

    I am not very active, I have two jobs, work 7 days a week and also go to graduate school. Both jobs and school are sedentary. I do jog at the park a few times a week when the weather is okay, but according to my research my 3 mile jog/walk is only counting for 180ish calories burned.

    I have only been in maintenance for about a month, and I was on a 1000 calorie diet to lose about a pound a week :( I haven't gained anything on 1350 but haven't lost anything either.

    I don't understand the concept of 'reverse dieting', if I'm maintaining at 1350 with little exercise, how can I just add calories and maintain without increasing activity? I understand I have not been in maintenance for a long time, but I can't just imagine eating more calories, not burning them off, and staying the same weight.

    First - losing a pound a week if you didn't have a lot to lose is pretty aggressive. How long were you eating at 1000 calories? Most people reduce their rate of loss to 0.5 lb/week as they get closer to goal, to help ease that transition into maintenance.

    Second, if you were losing a pound per week, then your maintenance is presumably 1500, not 1350. If you've been steady for about a month at that level, add another 50-100 and see what happens. You may see a short blip from water weight but may level off.

    Most people have a maintenance range of 3-5 lbs that they naturally fluctuate within. Are you comfortable with your weight going back up slightly as part of the process of finding your true maintenance numbers?

    When you do exercise, do you eat back those calories?

    Certainly increasing activity would help you push that maintenance cals up but again, it doesn't have to be a strenuous activity. I have a desk job but get up and move as often as possible - it's sometimes not possible but any chance you get to walk on breaks could help.

    Read the thread linked above, called "of refeeds and diet breaks" it has a lot of great info about the science behind working to up calories and the impact long term aggressive dieting has on our bodies.

    I started at 109lbs in October and ended at 95lbs last month in December. About 14-pound loss in 13 weeks. Looking back at the app, I often went over and under, but did consistently average about 1000 calories a day, and I did enter exercise calories and eat those back. I now realize that even at the end of last month I was losing weight, so my weight has only maintained for the past 3 weeks.

    I am comfortable gaining a few lbs to find out exactly how much I need to be eating. 5lb weight gain is considerable to me though! I know 95 sounds tiny and often get heat from others about my weight loss; I have zero bones showing anywhere and still have some love handles and a small gut, but I have no desire to lose any more weight. I have a very small frame and weight gain is very noticeable to me.

    Thank you so much, you have been very helpful. I have never been 95lbs, have only maintained for a few weeks and really have no idea about what maintenance entails. Heck, I could have lost a few ounces in the past few weeks and not even realized it. I will read the thread you recommended!
  • CoachJen71
    CoachJen71 Posts: 1,200 Member
    RunRutheeRun wrote: »
    5ft 2 here and 48/ 125-128lbs, maintain on 1950-2000 calories - I'm lightly active.

    @RunRutheeRun , what kind of steps and exercise are you doing these days?
  • LivingtheLeanDream
    LivingtheLeanDream Posts: 13,342 Member
    CoachJen71 wrote: »
    RunRutheeRun wrote: »
    5ft 2 here and 48/ 125-128lbs, maintain on 1950-2000 calories - I'm lightly active.

    @RunRutheeRun , what kind of steps and exercise are you doing these days?

    Jen, I don't wear a tracker any more which I find liberating (I possibly average 7k steps but really have no clue LOL). Now I cycle × 20-30 mins 5 times a week and strength train twice a week. I weigh 7lbs less than back when I was running which I think is fab :smiley: I can't believe I used to 'waste' so much time running when all it got me was a measly 200 more calories than now! (think biking must burn double!). My workouts are so time efficient now :smiley: . Plus I have more time to do things I really enjoy like cook/ bake/ draw/sketch and spend time with my gorgeous grandson :smile:

    Ruth
  • LivingtheLeanDream
    LivingtheLeanDream Posts: 13,342 Member
    edited January 2018
    ps @CoachJen71 just in case you're wondering, I've just changed my old username today to something more fitting imo :smile: (previously runrutheerun)
  • maibuddee
    maibuddee Posts: 11 Member
    I think maintenance is trial and error. I'm 5'1 and have a desk job. I'm supposed to eat 1400 to maintain, but I'm always hungry so I've been eating 2000 everyday. Haven't seen any weight gain at all despite eating more than I'm supposed to.
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    LivingtheLeanDream wrote: »
    ps @CoachJen71 just in case you're wondering, I've just changed my old username today to something more fitting imo :smile: (previously runrutheerun)

    Ooh, Ruth, I like it. h
  • Jill_s22
    Jill_s22 Posts: 3 Member
    I’m 5”2 weighing between 124-127 my goal weight is 110-115. Anyone in a similar boat? I do cardio about twice a week. And I’m doing the Kayla Itness BBG fitness book twice a week. I’m terrible at tracking calories, which is my main problem. Any suggestions?
  • WinoGelato
    WinoGelato Posts: 13,454 Member
    Jill_s22 wrote: »
    I’m 5”2 weighing between 124-127 my goal weight is 110-115. Anyone in a similar boat? I do cardio about twice a week. And I’m doing the Kayla Itness BBG fitness book twice a week. I’m terrible at tracking calories, which is my main problem. Any suggestions?

    I mean you basically hit on the suggestion already - track your calories as accurately and consistently as possible, ideally using a food scale. When people aren't losing the way they want, this is almost always the culprit is that people need to dial in their calorie intake to ensure they are in a deficit.
  • CoachJen71
    CoachJen71 Posts: 1,200 Member
    LivingtheLeanDream wrote: »
    CoachJen71 wrote: »
    RunRutheeRun wrote: »
    5ft 2 here and 48/ 125-128lbs, maintain on 1950-2000 calories - I'm lightly active.

    @RunRutheeRun , what kind of steps and exercise are you doing these days?

    Jen, I don't wear a tracker any more which I find liberating (I possibly average 7k steps but really have no clue LOL). Now I cycle × 20-30 mins 5 times a week and strength train twice a week. I weigh 7lbs less than back when I was running which I think is fab :smiley: I can't believe I used to 'waste' so much time running when all it got me was a measly 200 more calories than now! (think biking must burn double!). My workouts are so time efficient now :smiley: . Plus I have more time to do things I really enjoy like cook/ bake/ draw/sketch and spend time with my gorgeous grandson :smile:

    Ruth

    Ruthee, I'm trying to head in a similar direction, though I find it a bit tricky with the compulsive eating. Hoping I get there one day!!
  • August2444
    August2444 Posts: 31 Member
    edited January 2018
    Hi All. I'm 5'2. Won't be too long before I join you in maintenance.
    SW 139 63kg
    CW 134 60.4kg
    GW 116 53kg

    @Jill_s22 My advice would be don't eat it unless you log it first and use a food scale to weigh and measure.

    Edit: Will add that I'm on 1240 cals now to lose 0.5kg per week. I have no idea what my maintenance calories would be.
  • comptonelizabeth
    comptonelizabeth Posts: 1,701 Member
    crossfit_dottir wrote: »
    I'm 5'2 and trying to maintain at 125 lbs. So far I know I keep losing weight at 1800 and 1900 cal per day so I'm up to 2040 cals but I think I need more. 2 weeks on those cals and I'm losing weight. Not sure if it's hormonal or not just yet so I'm gonna give it 2 more weeks and then up my calories to 2140 per day.

    I workout 6 days per week and do twice a day 3x per week so I think I might even up my calories more. I'm new at maintaining and still figuring this out. My maintainance was 1800 last summer but then I only did 5 workout a per week.

    You sound like me (though I'm probably a lot older) I have found I need at least 2100 - 2200 just to maintain. If I go any lower I start to lose weight. It's been easier since I started using a fitbit - I eat back the extra calories it calculates. With the amount of activity you are doing I'd guess you're burning more than you think.
  • Nudgey02
    Nudgey02 Posts: 24 Member
    Hi All, great thread :) I'm 5'2" and 60kg I was maintaining on 2200 - 2500 cals but after my holiday and slight gain I'm cutting again on 1500 cals plus eating back exercise calories. For those who are eating low calories and not losing, you may be interested in researching about refeeds, I was in the same boat but did a refeed for 10 days and then didn't need to cut as many calories to start losing again. Youtube videos and podcasts with Lyle Mcdonald are probably the best at explaining this. Also, those who are on low calories for maintenance, take look at a thread on MFP called Eat More to Lose Weight, there are people on there who have kept upping their maintenance calories and are now maintaining on much much higher than they originally thought. Regarding Woo's. I thought it meant Woo as in Woo hoo / Whoop! which for us in the UK means wow, thats awesome/ well done etc. But I haven't clicked it on here because the emoji was confusing, haha.
    Take care all.x
  • Nudgey02
    Nudgey02 Posts: 24 Member
    When maintaining on 2200- 2500 i don't eat back exercise calories (in case you were confused about the massive difference).
  • chelliz88
    chelliz88 Posts: 62 Member
    crossfit_dottir wrote: »
    I'm 5'2 and trying to maintain at 125 lbs. So far I know I keep losing weight at 1800 and 1900 cal per day so I'm up to 2040 cals but I think I need more. 2 weeks on those cals and I'm losing weight. Not sure if it's hormonal or not just yet so I'm gonna give it 2 more weeks and then up my calories to 2140 per day.

    I workout 6 days per week and do twice a day 3x per week so I think I might even up my calories more. I'm new at maintaining and still figuring this out. My maintainance was 1800 last summer but then I only did 5 workout a per week.

    Does MFP give you those calories, or are you giving yourself those calories? I'm not even working out and I'm losing at my "maintain" of 1800!
  • DEBOO7
    DEBOO7 Posts: 245 Member
    5'2"... 115lbs and holding since Jun-17. I swim 2-3 times a week, CrossFit 3x a week and get in 15k steps a day.
    My maintenance calories are supposedly 1600 - but at that the weight goes on! I've adjusted that and aim for 1200 in my tracking, but know that there's tolerance in there so it probably ends up at 1400 after things I don't track like oil, butter, powerade zero.. My goal at present is maintaining weight and dropping body fat and since Oct-17 I've managed to shed 2% body fat which I'm pretty happy about. I'm doing high protein, low fat, low carb for the next two weeks to see how that goes. And I never eat back exercise calories, but that's just me!
    May14 my starting weight was 217lbs - ultimate goal weight 110lbs or less.
  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
    Mslmesq wrote: »
    Op, every one is different. But it should be easy for you to figure out. How many calories have you been eating daily while losing weight and how much have you lost weekly on the average? Then you can add on calories from there.

    I weigh daily so I know if I need adjustment. But at maintenance I probably eat about 1800-2000. I’m just under 5’2”. Maintenance weight in the past was around 100lbs. Currently I’m 117 post baby and letting things go for awhile.

    I'm 4' 11" and maintain at 1,400.
  • fiddletime
    fiddletime Posts: 1,868 Member
    I’m 5’2” and 129#, lose a pound a month at 1200 and maintain at 1340. I eat back half my exercise calories. I’d like to lose 5 more pounds but have maintained for 6 months. I’m 63 yo so I think that’s plays a big factor. It’s hard to stay at 1200.
  • bananasandoranges
    bananasandoranges Posts: 2,410 Member
    HI I think my maintenance is average 1200 to 1600 calories. I'm 54 and metabolism slows down with age. I used to be super super active and now I just go for walks. I try to walk daily and don't always manage. In my family the women are the same height and most have had obesity. I think we have very slow metabolism in the family and so to be a "normal" weight, we need to eat much less than average. We are not all created equal in terms of metabolism. I think weight lifting is recommended and a good idea, but, so far, I never get to it. Reducing calories to 1200-1600 seems more manageable for me. In any case, when I am more active, I often want to eat more, so I still need to keep an eye on maintenance so far. I was jogging for a while, but it usually gives me joint pains. I really want to keep my limbs in good working shape as long as possible, so I'm skipping that, alas. I really enjoyed jogging: so quick and easy and it was way easier to maintain or lose when jogging.
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