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DIETITIANBECKY Posts: 27,304
1/30/13 8:59 P

I would start then by adding a little more to each meal or increasing the portion size...extra ounce of meat, extra whole grain, extra fruit serving.
Maybe work in 1 more healthy snack daily:
1/2 sandwich
cereal, milk, fruit
cottage cheese and fruit
cracker and peanut butter
and...you do have room for a little sweet treat on ocassion, if you desire
becky

REYNINGSUNSHINE SparkPoints: (20,381)
Fitness Minutes: (41,738)
Posts: 523
1/30/13 2:32 P

The foods were not real foods... Mostly just mass amounts of sugar and candy. I am a MAJOR sweet tooth. I would hardly eat "real" foods before Spark!

"One step in the right direction won't change the world, but it's a start. Someone's got to see the good in everything." -- Said the Whale, Banks of the English Bay


"Everything that you believe is everything you need right now." -- David Lanz, Whispered in Signs
DIETITIANBECKY Posts: 27,304
1/30/13 2:25 P

When returning to a maintenance phase---do so very slowly.
Add on only about 100 calories every 2 weeks or so. Monitor weight. This will help you tweak your program and discover exactly what is your maintenance calorie needs.

For foods....what type foods where "putting on" the additional weight??
I am sure some of these may still be somewhat healthy and could be used???

Dietitian becky

REYNINGSUNSHINE SparkPoints: (20,381)
Fitness Minutes: (41,738)
Posts: 523
1/30/13 1:48 P

So, I've decided that it's time for me to bump up my calories to a maintenance level... and it has been really hard. I am active- not just in the way that I work out, but I just have a more "active" lifestyle in that more of my day is standing/walking around slowly (I am mostly in labs during typical daytime hours), so my calorie burn is a lot higher than the 1690 spark assumes it to be... I mean, I have to eat 2,000+ calories a day for maintenance. (SP range right now, with my activity factored in, is 1890-2240)

Well, it is really hard. I can't seem to do that while eating "healthy" foods and wind up indulging more in treats- but those are primarily simple sugars, and I want to be healthy, you know? Not just eating the right number of cals.

My body can't handle a lot of lipids- certain types in specific quantities upset my stomach and make me feel really sick. But also, I don't eat red meats or pork products, and I live in a landlocked area, so getting TONS of protein is hard, too. I can easily get ~90 g of protein when I try to eat to my maintenance- I get that at actually about 1600 calories. But that is with drinking a lot of milk and having my whey protein (not trying to get BIG but am hoping it helps after a workout to keep up my muscles- so I take 1 scoop or 25 g of protein).

Anyway, anybody have any tips of eating to the maintenance level?


"One step in the right direction won't change the world, but it's a start. Someone's got to see the good in everything." -- Said the Whale, Banks of the English Bay


"Everything that you believe is everything you need right now." -- David Lanz, Whispered in Signs
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