Fitness Minutes: (21,233)
2/5/14 2:19 A
thank you so much, i will Google search Reverse Dieting and will slowly increase my calorie intake
thanks for the tips and guidance
Fitness Minutes: (140,511)
2/4/14 11:49 A
When I hit my goal weight last April I was probably eating around 1650 - 1700 calories/day. At the same time I had started going to the gym so upped my exercise and found that I continued to lose weight. I would add about 50 cals/day every four or five weeks. I still kept losing. I figured that I would keep adding in 50 cals/day over time and when my weight stabilized that's where I'd be. Now I'm eating 1900 cals/day and have been within a 3 pound range since right after Thanksgiving. I get 10,000 steps/day 6 out of 7 days a week, go to the gym three times/week for cardio and weights and have been getting to yoga about once a week. During the week I don't eat back all my calories to balance out the fact that I usually go over my calories on the weekend.
Fitness Minutes: (2,155)
2/4/14 11:20 A
Are you maintaining with the current 1400-1500 and 400 calx5 days routine, or are you losing? If this is a point at which you're pretty much maintaining already, then I'd second the suggestion to look into reverse dieting, because that's pretty low for most people not to be losing weight. If you *are* still losing weight on that, then try just making your changes more cautiously or more slowly. Strength training and yoga, as valuable as they are, don't burn a whole lot, so you're basically trying to make a change of about 500 calories (on average) daily, which is going to be a bit much in a single jump. It's entirely possible it could still work for you if done more slowly.
It's also possible there is no real problem, and just the sudden change is triggering water shifts/water retention that's making you feel or look bigger or weigh more, without you actually gaining any real weight. Changing things up more slowly should help with that too.
Fitness Minutes: (135,134)
118 2/4/14 8:20 A
Try Googling "reverse dieting". Basically its were you slowly up your carb/calories so that your body gets used to eating more without the sudden fat gain. A lot of people recovering from extended dieting (eating in :weight loss mode" for years) or recovering from eating disorders have used this method as a way of increasing calorie consumption while limiting the fat gain. And, if you are going to be doing more strength training, eating a bit more can be beneficial towards muscle growth.
so you want to decrease your exercise and increase your calories if i am reading this right? that might be your problem right there. it might be that to eat 1700 cals you need to keep up whatever exercise it is that you are doing, not switch to yoga and strength training. or if you want to decrease your exercise you might have to stay in that 1400-1500 range. though it also depends on how long you're giving those extra 300 cals and what you're using to get them. in other words, if you're only doing it for a week and you're having a cheeseburger [or something fairly salty and empty carb] it could just be an increase in water weight from the extra salt and carbs that you're seeing.
You may find that 1700 calories is just too many calories to maintain.
My maintenance cut off is 1600 calories. Any more and I gradually sneak up. I keep a spreadsheet with my dairy calorie intake, and I found out while still in weight-loss mode where I could lose, where I could maintain and where it would gain. This made my transition from losing to maintaining very streamlined. It went with no hiccups, and I have been maintaining for 3 years now. My Dietitian had prescribed 1400 calories NO range - after 16 months I had lost 50lb, and decided to maintain at that weight for a while. When I decided to move on down again, I went to 1500 calories and finally reached my goal.
I would suggest that you just go up in very small increments - say increase to 50 calories extra for a couple weeks and then MAYBE go up another 50, until you reach that 'magic number' for you.
Good luck, Kris
Edited by: SLIMMERKIWI at: 2/4/2014 (04:14)
Fitness Minutes: (21,233)
2/4/14 2:34 A
I want to shift to maintenance, but whenever i start eating more - i gain a size Maintenance period is still rocket science for me
Currently i eat - approx 1400-1500 calories a day and burn approx 400 calories x 5 days a week
i would love to shift to eating 1700 calories a day, strength training and yoga as my primary workouts i tried it and my son asked me mom have you gained weight?
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