After losing weight

jawaherak
jawaherak Posts: 5 Member
edited November 2024 in Fitness and Exercise
Hi , I have reached my goal weight.
What should I do next? Should I start to increase my calories! Do the same exercises since I want to reshape my body and get toned but really afraid of increasing calorise.
This was my first time counting my calories and trying to eat clean and commit to workout.

Replies

  • taco_inspector
    taco_inspector Posts: 7,223 Member
    jawaherak wrote: »
    Hi , I have reached my goal weight.
    What should I do next? Should I start to increase my calories! Do the same exercises since I want to reshape my body and get toned but really afraid of increasing calorise.
    This was my first time counting my calories and trying to eat clean and commit to workout.
    First things first -- Congratulations on getting to your target weight... Enjoy it!

    To maintain, you can increase your calories slowly to remove the deficit that you've been eating at... While a lot of folks will point you to the calculators, you should have a load of your logging data that you can look back at so you'll know your own personalized number and can see what your loss rate was at what caloric intake and exercise level... Beginning with your own data, you should be able to increase your intake and/or reduce your exercise expenditures to reach your own weight homeostasis ...

    BUT, before you begin all that, you mention that you "...want to reshape my body and get toned..." -- this would be recomposition (recomp) and is well explained in this thread by @usmcmp :smile:
    https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat



  • steveko89
    steveko89 Posts: 2,223 Member
    Without knowing your specific stats and current body composition, it sounds like your current mindset would lend itself to body re-composition (aka "recomp" or "recomping"). This is basically described as eating at or near maintenance levels while following a resistance training program with the goal of changing your physique by adding muscle and losing fat while remaining at a similar weight.

    There's a long thread about it here:
    https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

    So, this would entail raising your calories, which you can do incrementally over a few weeks to allow your body and habits to adjust gradually (referred to as reverse dieting).
  • love_yourself02
    love_yourself02 Posts: 13 Member
    Just change your goal on here to maintain
  • CarvedTones
    CarvedTones Posts: 2,340 Member
    Congrats! I increased calories and more exercise was almost by default than design. It was already on the upswing just from feeling better about myself and becoming more active. I recomped quite a bit from paddling SUP (several miles per week), walking and swimming - no gym time. I am not suggesting that it is better than the gym and I will likely join one in the fall. I am just saying almost any exercise begins to do some recomp when you aren't in deficit.
  • rainbow198
    rainbow198 Posts: 2,245 Member
    Congrats! When I reached my goal I slowly upped my calories to help find my maintenance level. My calories are always higher then what calorie calculators suggested.

    Regarding exercise I'm always doing different things, but at first my activity remained the same. Now I do more exercise/movement because I enjoy it, but it's at a lesser intensity compared to when I was losing weight.

    Other then that I just kept doing what I did to lose the weight.
  • sijomial
    sijomial Posts: 19,809 Member
    If you trusted calorie counting to create/track a deficit and lose weight why would you distrust calorie counting at a higher level to maintain weight?

    As only you know what your current exercises are is impossible to know if they are the exercises that would help you "reshape".

    Have you had a look at the Maintaining Weight forum? You will find lots of good advice there including the recomp thread linked above

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