Light Petites Maintaining on 2000+ Calories...?

neldabg · February 2018

Women under 5'4" and under 120 lbs, would you please share your workout/exercise routines? I'm working to change my routine more regularly, so I am looking into new workouts. Yes, I do realize CO vary per individual, but I'd like some fresh ideas and a starting point. I did skim through that "5’2 females, how are you maintaining?" thread, but some women are maintaining at a higher BMI and/or didn't elaborate. I would like specific details please, not a standard "I do cardio/lift X times a week" response. What routine and/or the websites and videos you follow? How long have you been maintaining, and have you stuck to the same thing in maintenance? If not, how often do you change anything (from movement adjustments to entire routine changes)? TIA!

mom23mangos · February 2018

I can only maintain that high if I'm very, very active. I'm a little over 5' and 104lbs. My RMR is 1360. It's pretty rare for me to burn 600 calories in a day, but sometimes it happens. Right now my workout routine is:

Upper Body
Cardio
Lower Body
Cardio
Upper Body
Cardio
Rest

Lower Body
Cardio
Upper Body
Cardio
Lower Body
Cardio
Rest

sofchak · February 2018

I’m pretty set on maintaining at 1750 cal a day with occasional cheat days (listen to my body). I follow this routine:

Monday: yoga
Tuesday: strong curves / run 3 miles
Wednesday: yoga / walk 3-5 miles
Thursday: strong curves / run 5 miles
Friday: yoga / walk 3-5 miles
Saturday: run / rock climb / bike / swim - basically any activity that will get me about 2 hours of cardio (and fun) / strong curves
Sunday: long run depending on training plan - anything from 8 miles to 25 miles - when I hit the higher threshold, I have more frequent cheat days

Stats: 5’3” - currently 125lb, but I was maintaining at 115-120lb for last 2 years. I just need a maintenance break for a while.... routine hasn’t changed much, though I did switch from StrongLifts 5x5 (that I was doing for 8 months) to strong curves as a strength training program simply because I was getting bored with SL5x5. I also sometimes switch between running and cycling just to keep things interesting... or run trails instead of roads. Nuance creates habit stickiness.

Good luck.

Mouse_Potato · February 2018

5'3" and 117.8 as of this morning. My maintenance is 2000-2200, except on the weekends. Then it's up to 2600, depending on how hard I train.

Sunday - Two hours of pole fitness and one hour of flexibility training
Monday - One hour belly dance class
Tuesday - Stretching or Stronglifts
Wednesday - Stretching or Stronglifts
Thursday - Stretching or Stronglifts
Friday - Rest
Saturday - Three hours of horseback riding/barn chores and Stronglifts every other Saturday

I guess you could say I'm in maintenance. I'd like to get a little bit leaner, but I've been bouncing between 115 and 120 for the last few years. Every time I get close to 115 I get ravenously hungry and it doesn't stop until I've regained 3 pounds or more.

WinoGelato · February 2018

I'm 5'2 and maintaining for about 3 years around 116-120, my TDEE is about 2100 - 2200 (FitBit).

I get a lot of steps, purposeful exercise (walks) and daily activity - chasing small kids, parking in the back of the lot, going to the far end of the office to use the restroom, laps around the outside of the building when weather is warmer, sometimes pacing in the basement while I skim social media when it's cold outside. This winter, I'm averaging 10-12K steps/day but when it gets warmer it should be more like 15K steps/day average.

Three times a week I do a light weight (5-10 lb dumbbells) circuit training routine for about 30-45 minutes.

Hiking on weekends whenever weather and schedule permits, maybe twice a month.

neldabg · February 2018

Thanks for the replies everyone!

SummerSkier · February 2018

5’1.75
59
Maintaining about 98.
Looking at 1850 cal daily for now but will increase in the summer
I am not sure if activity level is the biggest driver. I have been injured and been sick since Mid Dec so my activity has been less than I would like. I think it’s the whole picture and not just the workouts. I think you CAN reverse diet a little and keep increasing Cals slowly without gaining somehow your body learns to convert to energy vs store as fat. I’m no expert. Just my experience. Only in maintenance since Oct last year. Hope this helps

Mslmesq · February 2018

Ok, I’m going to be frank. I think you are overthinking this.

Most of my life I’ve been very petite. Just under 5’2” and average of 98 pounds. The times I’ve gained have been for specific reasons, latest was childbirth.

To be honest, ‘maintenance’ for me in the past was not something I though about. And being naturally thin was more a factor of the following:

1. I didn’t eat when I wasn’t hungry. And I’ve never turned to food for comfort.
2. I don’t have a sweet tooth and don’t crave junk. It doesn’t mean I don’t enjoy dessert. It means, I don’t eat it constantly, daily, or even really weekly. Once in awhile, I get dessert and enjoy a few bites. I just don’t want it all the time.
3. I don’t eat until I’m stuffed. I eat until I’m no longer hungry.
4. I don’t limit foods. In fact, I savor and enjoy what I eat. I just don’t eat in extremes.
5. I move. A lot. I don’t think of it as exercise. I just move. Roller skating one day. Hiking the next. Biking at the beach or renting a canoe. Whatever. I just enjoy being active.
6. I can be antsy. I don’t like to sit still. But when I am still, I relax and enjoy it.
7. I sleep regular hours.
8. I drink water. Actually, aside from coffee in the morning and wine at night, I pretty much only drink water.
9. I don’t enjoy fast food or commercial soda. And I don’t eat or drink either.

That’s all I can think of. Hope you find some use to it.

Mslmesq · February 2018

Woo huh? Lmao. Ok, good luck with reality.

Mslmesq · February 2018

TeacupsAndToning wrote: »

Mslmesq wrote: »

Woo huh? Lmao. Ok, good luck with reality.

I think you were probably woo-ed because the OP asked for people who eat about 2000 calories a day to maintain and what exercise regime they follow - your response didn't really relate to her post...

Maybe. I was trying to give some alternative insight.

I suppose the easy answer would be, I eat around 2000 at maintenance and I get over 10,000 steps a day doing a wide variety of cardio type exercises. But I feel the person would miss valuable insight. And I think they are looking for a solution to a probably bigger recurring problem they may have.

bioklutz · February 2018

I am 5 foot even and have a higher maintenance - around 2000. I do not think exercise is the biggest contributor to the higher calories, it has more to do with daily activity. I stand most of the day at work. I don't let things accumulate - if I have something to drop off on the other side of the building I just go do it instead of waiting a few days to gather a small stack of paper. I can be a little fidgety at times - I rarely sit for more than an hour at a time. If we are watching a movie at home we tend to pause it half way to stretch our legs.

As for the exercise I do: 4 x a week strength training (thinner, leaner, stronger by Mike Matthews), 2-3 times a week 30 minutes of cardio which is just riding a stationary bike.

My weight has been in flux as of late because I have been doing a little winter bulking/spring cutting. I probably got up to about 112-113 this winter and just started cutting. I am not sure what I will be cutting down to but I would guess 108ish?

krael65 · February 2018

5'2", 115#, maintain at 2000. Been maintaining for over a year now.

I average 15,000 steps/day. My intentional exercise is walking on a treadmill 40-60 minutes most days. Sometimes I'll do a Leslie Sansone walk workout on Youtube if I can't get to my treadmill and it's too cold/snowy to walk outside. (I Need to start lifting again!)

I have a FitBit that reminds me to move every hour. I work a desk job, but take stairs and walk as much as possible (use the restroom in the next building, park far away, etc.)

I'm 53, and I've been battling weight issues since I can remember. I've lost weight in the past, and for the longest time thought that I had to perform high intensity cardio to lose weight and maintain. It's been so liberating to realize all I need to do is move more. I viewed those high-intensity workouts as a chore, and they don't burn that much more than just walking. Now walking is something I can do every day -- I binge watch my shows while I walk, so I actually look forward to it. Plus it's fun to beat my personal step goals.

Sandythinandfit · February 2018

I am 5'0.5 (Got to get that half inch in!). I hope I really can eat 2000 and stay the same. In reality, I think I have to stay at 1700 or 1800 to be stable. My weight fluctuates a lot, and I never did get to my goal of 110.

I do Zumba 2 or 3 times a week. I started weight training a couple of weeks ago, but only did it once so far.

BeccaLoves2lift · February 2018

I'm 5'2" and 115 lbs. I've been in maintenance since last July. I maintain on 1800-1900 cals per day plus I usually eat at least one cheat meal per week. I have done very sparatic cardio since going into maintenance. Sometimes I enjoy a bike ride or a hike with the family. I do walk my dog almost every day. I occasionally do yoga or Pilates for active rest. But my main workouts are strength training. I have done both 3 day full body workouts and 4 day upper lower splits. I get bored easily so I change up my routine about every 5-6 weeks. I keep track of all if my lifts and I make sure to increase on either form, reps, or weight every week.

stephaniedenise28 · February 2018

I possibly might not apply to this, but I am 5'3 and 150lbs (but at 22% bf) and I maintain at about 2400, with 10k steps a day, 3 Olympic weight lifting sessions a week and a functional cardio session and longer dog walks on the weekend

FITnFIRM4LIFE · February 2018

I'm 5'2 and 113, 52yrs-Maintained since 2011. I eat 1800-2000+.
I lift 3 days a week following principals of New rules of lifting and Alwyn Cosgrove programs.
Mon-Upper Body
Tues-Abs and walk dog
Wed-Lower Body
Thur-Rest with walk dog
Fri-TRX and bodyweight/Abs
Sat-Full Body
Sun-Rest and highest cal day

I change up my routines every 6 weeks.To keep Muscles guessing and brain from boredom. I work out at home gym. Another week I switch 2 full body days and 1 day weight plate work out. Cardio is minimal, walking and toss in a short HIT here and there. But active walking and outdoor activity for fun.

SummerSkier · February 2018

I think someone on here thinks the WOO button is for HURRAH, great job. MFP really needs to get rid of that thing. Esp if at some point they start giving people warnings for being woo'd an X # of times...

janejellyroll · February 2018

SummerSkier wrote: »

I think someone on here thinks the WOO button is for HURRAH, great job. MFP really needs to get rid of that thing. Esp if at some point they start giving people warnings for being woo'd an X # of times...

There's no indication they are planning on tying it into the warning system . . .

neldabg · February 2018

SummerSkier wrote: »

5’1.75
59
Maintaining about 98.
Looking at 1850 cal daily for now but will increase in the summer
I am not sure if activity level is the biggest driver. I have been injured and been sick since Mid Dec so my activity has been less than I would like. I think it’s the whole picture and not just the workouts. I think you CAN reverse diet a little and keep increasing Cals slowly without gaining somehow your body learns to convert to energy vs store as fat. I’m no expert. Just my experience. Only in maintenance since Oct last year. Hope this helps

I'm also not an expert myself, but I think there's some truth to that. May people here on MFP have shared stories of being able to slowly increase their intake up to a certain number while maintaining their weight (all else seemingly constant).

neldabg · February 2018

Mslmesq wrote: »

Woo huh? Lmao. Ok, good luck with reality.

Lol. I promise it wasn't me who sent a woo. I know MFP claims the woo button has two meanings, but I only use it for troll comments and ridiculous comments like "ACV makes you lose weight." Whether or not I agree with a comment, everyone who replies to my threads gets a like from me since I always appreciate people taking time to reply. However, I'm confused by your "good luck with reality" comment. Not everyone has to live as you do to maintain a light weight and high TDEE. Also, while I do think your comment will be useful to lurking noobs, @TeacupsAndToning is correct in saying that you did not really address my questions properly.

Mslmesq wrote: »

Ok, I’m going to be frank. I think you are overthinking this.

Most of my life I’ve been very petite. Just under 5’2” and average of 98 pounds. The times I’ve gained have been for specific reasons, latest was childbirth.

To be honest, ‘maintenance’ for me in the past was not something I though about. And being naturally thin was more a factor of the following:

1. I didn’t eat when I wasn’t hungry. And I’ve never turned to food for comfort.
2. I don’t have a sweet tooth and don’t crave junk. It doesn’t mean I don’t enjoy dessert. It means, I don’t eat it constantly, daily, or even really weekly. Once in awhile, I get dessert and enjoy a few bites. I just don’t want it all the time.
3. I don’t eat until I’m stuffed. I eat until I’m no longer hungry.
4. I don’t limit foods. In fact, I savor and enjoy what I eat. I just don’t eat in extremes.
5. I move. A lot. I don’t think of it as exercise. I just move. Roller skating one day. Hiking the next. Biking at the beach or renting a canoe. Whatever. I just enjoy being active.
6. I can be antsy. I don’t like to sit still. But when I am still, I relax and enjoy it.
7. I sleep regular hours.
8. I drink water. Actually, aside from coffee in the morning and wine at night, I pretty much only drink water.
9. I don’t enjoy fast food or commercial soda. And I don’t eat or drink either.

That’s all I can think of. Hope you find some use to it.

I already practice everything you've written except all or some of 1,2, and 9. I do not enjoy just a few bites of sweets/junk every once in a blue moon, and chocolate will always bring me temporary comfort. I enjoy fast food, but not soda, juice, alcoholic beverages, etc. I've found that the 2000 calorie range makes a difference between feeling somewhat deprived versus enjoying more of my favorites in life. No, food is not my only joy in life, but it's definitely one of them. Maybe I could maintain on 1500 calories with time and training, but I like movement as much as I like sweets, so I'm not suffering by living an active lifestyle and maintaining on ~2000 calories.
Last Sunday marked my second year in maintenance (yay!), but I've been overweight/obese my whole life. Your way of living is something I've seen in some of my "naturally" thin friends/family and has often been repeated in threads here like "Do naturally thin people actually think different?" However, I'm not one of those people who can truthfully say as you do that maintenance comes easily to me. I track regularly and accurately, and though I do make sure I hit my macros and eat nutrient-dense foods, I can and will easily eat past my TDEE unless I watch out. My stomach seems to be a bottomless pit, and my appetite is big. Idk why, but it is what it is.
Really, I like my TDEE right now, and while my movement all day long helps out a ton, I also crave structured routines, and I'm getting bored with my own right now. Therefore, I wanted to see what other women around my height and weight might be doing for some inspiration.

neldabg · February 2018

stephaniedenise28 wrote: »

I possibly might not apply to this, but I am 5'3 and 150lbs (but at 22% bf) and I maintain at about 2400, with 10k steps a day, 3 Olympic weight lifting sessions a week and a functional cardio session and longer dog walks on the weekend

Yeah, that's definitely way above my maintenance range, but you look AMAZING!

Light Petites Maintaining on 2000+ Calories...?

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