When you started maintenance, did you have a hard time deciding how to spend your extra calories?
gallicinvasion
Posts: 1,015 Member
When you switched to maintenance and you had extra calories to play with, how did you fill them? Did you have a period where you just wanted to fill them with delicious foods you were cutting your portions of during the weight loss phase? Did you save them for weekend restaurant nights out or parties? Did you consciously add more nutrient-rich foods to your routine? Did you just make your same meals and snacks slightly bigger? Did you add more daily snacks?
I’m leaning towards just making my regular planned meals a little bigger, but I keep underestimating that and having leftover calories at the end of the day that I just want to use for chocolate and peanut butter (which I already have plenty of 😂). It’s an adjustment period, I’m sure, but I’m curious about how you allocated those extra calories at the beginning of maintenance!
I’m leaning towards just making my regular planned meals a little bigger, but I keep underestimating that and having leftover calories at the end of the day that I just want to use for chocolate and peanut butter (which I already have plenty of 😂). It’s an adjustment period, I’m sure, but I’m curious about how you allocated those extra calories at the beginning of maintenance!
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I did the "gradual add" method at the last stages, so I was adding 50-100 daily calories at a time, then waiting. That helped me to think in terms of small, pleasant tweaks to my eating, rather than being tempted to add a big ol' daily 400+ calorie treat food.
(One example tweak was adding a bit of hemp and flax seeds to my daily oatmeal for extra protein, Omega-3s, and some enjoyable added crunch. It was just a bit over 100 calories.)
Nowadays, I strive to eat a little under my estimated maintenance daily, so I can bank calories for a restaurant meal or other major indulgence once a week or so; and I think ahead about when I might want to manage my day to get my nutrition in by using lower-calorie choices, in order to free up calories that day to have a craft beer with friends in the evening, or something like that.
I don't do any of this perfectly, but I think the general approach is right for me.18 -
I did the "gradual add" method at the last stages, so I was adding 50-100 daily calories at a time, then waiting. That helped me to think in terms of small, pleasant tweaks to my eating, rather than being tempted to add a big ol' daily 400+ calorie treat food. (One example tweak was adding a bit of hemp and flax seeds to my daily oatmeal for extra protein, Omega-3s, and some enjoyable added crunch. It was just a bit over 100 calories.)
Nowadays, I strive to eat a little under my estimated maintenance daily, so I can bank calories for a restaurant meal or other major indulgence once a week or so; and I think ahead about when I might want to manage my day to get my nutrition in by using lower-calorie choices, in order to free up calories that day to have a craft beer with friends in the evening, or something like that.
I don't do any of this perfectly, but I think the general approach is right for me.
This all feels so right to me. Especially the parts about banking calories each day for a night out, which I do already. I’m sure I can just adapt that and eat a bit more before banking.
Maybe I’ll just add enjoyable crunch to all my meals! What a great idea 😂3 -
I make my regular meals bigger and also leave space for some extra stuff like I can now eat dark chocolate and pomegranate juice pre workout. Or if I know i'm going to eat with someone (like lunch or dinner) I adjust my other meals to ensure I have extra calories for the meal and desert!
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Cahgetsfit wrote: »I make my regular meals bigger and also leave space for some extra stuff like I can now eat dark chocolate and pomegranate juice pre workout. Or if I know i'm going to eat with someone (like lunch or dinner) I adjust my other meals to ensure I have extra calories for the meal and desert!
Yes, I think I’m gonna like the added flexibility, especially with regards to the occasional restaurant meal or party!
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I only got 200 more calories per day than I did while losing. They still feel like a lot. I eat a bigger breakfast now, and also more chocolate
I bank about 100-200 of my exercise calories on most week days for the weekend. 3 -
Not at all. I lost the last 10-20 quite slowly, and when I stopped losing I was in maintenance and there were no calories to add back.14
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I added a 250 snack in the late afternoon, which is when I was typically white-knuckling thru to supper.8
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Not at all. I didn't exclude anything while dieting and I was already eating at maintenance five days a week so that level seemed normal.
I struggle sometimes on very high calorie days (5,000 +) but that's because it's hard to balance a dinner plate on a bicycle.
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Nah, my deficit was 250, so not a lot to work with. Extra peanut butter on my sandwich is where I make up most of it.5
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I keep my meals about the same and tweak with between meal choices. I just find that easier to adjust up and down. I do tend to drop down low in my range and then go a little overboard for a while. I change up calorie density more than amount of food or frequency.2
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I lost my weight with slimming world, so never knew my calories. Also due to a medical thing I found I couldn't maintain on it, just kept losing weight. So I downloaded mfp and been maintaining since last august. Its shown me that I can eat that treat if I want to and it is rather freeing. I have a wicked sweet tooth. I try and keep it to fruits but sometimes things like chocolate are needed7
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Great ideas!1
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ahh i cannot wait to eat more calories! Reading this thread makes me excited.3
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wendyheath32 wrote: »I lost my weight with slimming world, so never knew my calories. Also due to a medical thing I found I couldn't maintain on it, just kept losing weight. So I downloaded mfp and been maintaining since last august. Its shown me that I can eat that treat if I want to and it is rather freeing. I have a wicked sweet tooth. I try and keep it to fruits but sometimes things like chocolate are needed
Chocolate is always needed! I have one square of 86% dark chocolate every night after supper. It’s been crucial to weight loss and maintenance.10 -
What! You get extra calories when you hit maintenance!!
Why did no one tell me
Joking aside, I am small enough, old enough, and light enough, that MFP gave me 1200 for maintenance too.
If I’d have had extra cals they would have gone to cheesecake and/or merengues and cream, with fruit and wine.
I have them anyway. Happiness.
Cheers, h.
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I only had an extra 250 to play with basically....and they get spent on chocolate/crisps (chips) 3
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What extra calories, lol. I hit maintenance at 1300 calories and couldn't lose any more so I never got extra calories. I'm also older and not as active as I could be. I walk for an extra hundred or so calories.
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I came down gradually at the end so there wasn't a big jump at all. My weight balances on about 200 calories so not much to throw a party about in the end!1
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nope. i hereby welcome chips back into my life. (weighed on a scale)5
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I made some small choices that add calories. An example is using mayonnaise instead of mustard on my lunch sandwich. Sometimes I might have an extra bite of chocolate or a little more syrup on my pancakes. I just log those little add-ons. If I need to curb calories again I know where I can cut back easily.5
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Nope. I started baking and have dessert every night now. I also eat bigger portions.
I had a hard time figuring out my exact maintenance calories. I lost seven more pounds trying to get it right.5 -
I can't even remember. Yes, it's tough to switch from a weight loss mindset and not aim for a deficit daily or want a downward trend on the weight graph.
But my exercise burn has always been different every day. I just go by weekly net limit now instead of sticking to a daily limit. Should have done that all along.
Either way, I just have always eaten/ate according to the calories I was allowed, and ate the foods I felt would make me feel good on the day.5 -
I just stayed in a slight deficit so I could eat out with family once a week and not go over.3
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I can't even remember. Yes, it's tough to switch from a weight loss mindset and not aim for a deficit daily or want a downward trend on the weight graph.
But my exercise burn has always been different every day. I just go by weekly net limit now instead of sticking to a daily limit. Should have done that all along.
Either way, I just have always eaten/ate according to the calories I was allowed, and ate the foods I felt would make me feel good on the day.
Can you explain how you figure out weekly net limit. I'm very new to maintenance and your sound very similar to me. My TDEE is a all over the place.0 -
I may have a little bigger portion at dinner, or I've kept it at my original set goal so I can have some saved up for the weekend. I usually don't track as strict on the weekends or I go out, so it's nice to have some extra saved up.2
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I'm in my maintenance weight range but won't turn back on the extra calories until I hit Target Weight. Depending on the craving, I will make my meals larger...or add REAL butter sometimes...or eat smaller dinner and enjoy a dessert. I worked hard...time to play hard...but within specs. 4
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I'm not in maintenance but I've done the math and my maintenance calories will be basically the same as they are now, and I'm set to lose 0.5/week. That's the sucky part about getting smaller and burning fewer calories just existing. I also go to thinking that I will also burn less exercising.... so I will actually have slightly fewer calories than I do now..... wow. Things I shouldn't think about!3
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I always use up my calories every day when I'm counting lol. If I have leftovers, I'm eating a snack for sure. I think my extra calories could be put to better use by being set aside for the weekend but I never actually do that.1
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I find it hard to get to maintenance calories consistently. I seem to be able to do it for a few days then drop back down for a bit, then overeat a bit, then get back to maintenance. It evens out but sometimes it's a headache. Slowly but surely getting better at it.2
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