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RAYLINSTEPHENS
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FYI and Weight Maintenance

Monday, October 05, 2009

Maintaining your new weight!

There is a very small caloric difference in maintaining weights 10 lbs apart.

For example, here is the TDEE for me with a 1.55 activity level:

to maintain 120 = 1847 daily calories
to maintain 125 = 1880 daily calories
to maintain 130 = 1914 daily calories
to maintain 135 = 1948 daily calories
to maintain 140 = 1982 daily calories

So, when you are picking your Weight Goal, don't be afraid of going lower - it really isn't that big a difference in the number of calories you can eat. Less than 100 calories difference for a 10 lb weight difference! The caloric difference is 135 calories for the 20 pound change from 120 to 140 lbs.

Basically the maintenance will be the same no matter what weight you finally reach.

I just thought someone else might also be interested in learning this. It was quite an eye-opener for me.

**edit:
First, I eat about 500 more calories than listed here - I aim for 22-2300 calories daily because I burn 500+ calories almost every day.

Second, I went to the Fitness Forum and asked the experts what my activity level is.
I walk 2+ hours daily (weather permitting) but don't work hard, so I am moderately active which equates to 1.55

I get a lot of information here:
www.caloriesperhour.com/
index_burn.php

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Member Comments About This Blog Post
  • v MSMAKEOVER
    emoticon
    2455 days ago
  • v LIVNFITNHAPPY
    Thanks again Linda,

    I am still trying to figure out what my basic activity level is. I am having to eat a lot more calories than I thought I would just to maintain without going lower. It is so funny because it took me about two months to let go of those last two pounds before reaching goal weight. Now I have to be careful to eat enough not to go lower.


    emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
    2456 days ago
  • v ONEREALLYBIGDOG
    Another interesting and informative read.

    Thanks for sharing!!!

    Have a great day and an even better weekend!!!
    2458 days ago
  • v IVMAR1
    emoticon info. Thanks for sharing.

    Ivmaris
    2458 days ago
  • v JERSEYGIRL24
    Not that I am anywhere near my goal and maintenance, but somewhere along the line I figured out that there is not a whole lot of difference in a weight loss diet and a maintenance diet. Seems like the only real difference is that maybe you can increase your daily calories by a small amount and/or allow yourself a tiny bit more latitude with regard to high calorie treats. I would not be worried about going too low (unless I went really low - it should only happen). Your figures seem to bear this out.

    I think this is why a lot of people fail at maintenance. Maybe they realize that they can't go back to their old ways completely, but they probably allow themselves too much latitude. I saw a Coach Dean article once where he was saying how maintenance is so difficult because you still have to watch what you eat, but you don't have the positive reinforcement that comes with weight loss.
    2459 days ago
  • v SUPREME5
    i learn something every day
    2459 days ago
  • v MSLZZY
    Good to know but how do you find your activity level?
    2460 days ago
  • v EMMABE1
    That is very interesting - that there is so very little calorie difference - yet it takes so much hard work in both diet and exercise to lower ones weight to get to maintainance!!
    Ann
    2460 days ago
  • v BOOKWORM100
    Wow, good to know!! Thanks for sharing.
    2460 days ago
  • v _VALEO_
    You sure know your numbers! Happy maintenance!

    I'm glad you could gain some weight to stay within your healthy range and be able to give your blood! Kudos to you!
    2460 days ago
  • v MARTY19
    well, that opened my eyes as well. I still am inclined to think that is way to much food, but it works for you so It works for me.

    Hugs,
    Marty
    2460 days ago
  • v MEADSBAY
    Can't wait to join you in Maintenanceland, my friend.
    I learn so much from you.
    xoxoxo
    elizabeth
    n> emoticon

    2460 days ago
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