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How do I maintain my weight...no scary gaining!?



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DIETITIANBECKY
DIETITIANBECKY's Photo Posts: 26,386
12/3/13 7:42 A

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I too encourage you to work with your doctor and/or Registered Dietitian to determine an appropriate calorie range to meet your needs.
Since you are 5'2" and weight 84#, our Sparkpeople calculations are probably not the most accurate for your situation. Talk to a health professional who can do a complete assessment.

Becky
Your SP Registered Dietitian Nutritionist



JENNILACEY
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12/3/13 5:40 A

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I'm 5'2 and 84 lbs is extremely underweight for our height. You're actually about 20 lbs under from the very bottom of our healthy BMI. Even if BMI is off for you, which it usually isn't for frame size... it is usually more off for BF%, it wouldn't be off by 20 lbs. I also have a petite frame but look quite healthy at 120 lbs at 5'2. I'm 35 lbs heavier than you and wear a size 1. You can be thin and be a healthy weight if you gain some lean muscle through strength training and *gaining weight*. From your posts I have fears that you may be suffering from some sort of eating disorder. I think you should perhaps look into speaking with eating disorder crisis centre and seeking their assessment/advise on your current weight, body image and eating habits.

Edited by: JENNILACEY at: 12/3/2013 (05:53)

Take your focus off the Marshmallow.

www.leangains.com/2010/01/marshmallo
w-test.html


"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.


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SUSAN_FOSTER
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12/2/13 3:45 P

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5'2" and 84 pounds is very underweight. I'd go back to your doctor and work with him on getting a little weight back on in a healthy manner. You need to eat more.

"She is clothed with strength and dignity; she can laugh at the days to come" - Proverbs 31:25


BOHOROBO
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12/2/13 9:50 A

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wow, thanks everyone for the help...and to answer your question Becky I'm 5'2, 19, and around 84 pounds. My scale is a little off, so I'm not sure if that's correct anymore. Last time I went to the doctors I was a lot more, and back then I ate about 1000 calories a day because I was trying to lose weight. However, now I'm not trying to lose any more, but not gain any more either. I am fully aware of the BMI, etc...but I'm not looking to gain...I have a very think frame and am extremely petite...I've always been mistaken for a 12 year old...even when fat...so I don't think the BMI is really good for me. If it's any help I understand that people on this site will think I'm underweight however I've had my heart/blood/everything checked out and I'm all good...I have a normal heart rate, heart size, etc...all of this has been checked by doctors multiple times, I've even got a recommendation to become an endurance runner (although I never exercise any more). So anyway, sorry to go off topic, it's just I wanted to give you some background.

I'm starting to feel a hell of a lot better about the TDEE, thanks to the other answerers...I really am starting to think that eating under my TDEE was causing the weight loss. I'm just worried now about the accuracy of the TDEE....which one actually works best? Some say 1400 for me, others say 1255...but mostly I get 1323. I'm just really worried right now about slow, unnoticeable weight gain occurring under my nose. Freaking out here lol...sorry if I'm coming off as rude I just am in a really bad place right now. emoticon



DIETITIANBECKY
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12/1/13 6:26 P

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just a few more questions.
I see that you are new to SP as of today.
What is your current height and weight.

Becky
Your SP Registered Dietitian



JENNILACEY
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12/1/13 5:41 P

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If you're losing around 1/2 lb per week, you're eating 200-300 cals less a day than you should be to maintain. It takes a deficit or surplus (under/above TDEE) of 3500 cals to lose or gain 1 lb of fat. If you're losing around 1/2 lb a week, that would tell me that you're eating about half of 3500 cals less per week than you should be. Make sense?

So it sounds like somewhere around 1400 cals would be appropriate and don't worry, you don't gain or lose fat that quickly where you should be afraid to experiment with a few hundred cals. You don't get fat overnight and you don't get skinny overnight. You can aim for a range of around 200 cals in either direction that would be 1200-1600 (or Spark might have you at 1200-1550). You should be able to eat anywhere in that range and not lose or gain, some days you might eat more, others less. Keep in mind weight fluctuates mainly due to fluid loss/gain and this is perfectly normal so don't freak if you see the scale go up a few pounds, weight is not a static number. It's when you are consistently gaining for a few weeks that you may want to lower your calories slightly. If you continue to lose on an average of 1400 cals, you may want to bump your calories up again.

Really you shouldn't fret over a few pounds gained. It's impossible to maintain the exact same weight. Your weight can change as much as 5 lbs in a single day due to many factors that are not related to fat gain/loss. I prefer to look at my weight as an average or range of 10 lbs. If I go 5 lbs up, it's time to cut a few calories out, if I go 5 lbs down... it's time to eat a bit more.

Edited by: JENNILACEY at: 12/1/2013 (19:13)

Take your focus off the Marshmallow.

www.leangains.com/2010/01/marshmallo
w-test.html


"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.


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NIRERIN
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12/1/13 5:28 P

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showering, brushing your teeth, making food, getting up to go to the bathroom, those are all things that burn calories, if not a lot of calories. same for sitting at the computer and typing. it doesn't burn a lot, but it is a small burn.
if you are losing a pound every two to three weeks, well, a pound every two weeks is a half pound loss per week. a half pound loss per week means you are eating 250 cals less than you burn a day. a pound every three weeks means you are eating 166 cals less than you need everyday. which means if you split the difference you should be eating right about 1400 cals a day to maintain.
if you're worried about "gaining tons of fat" you have to remember that gains work pretty much the same way as losses. if you're only increasing 200 cals a day that it's going to take 17.5 days to add up to a pound. and that's 200 cals more than you burn a day. if you're losing at that 1200 a day, that means that you aren't eating as many calories as you burn. so you have room before you even get to gaining. and again, if we're only talking 200 cals a day it's a slow gain.

-google first. ask questions later.



BOHOROBO
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12/1/13 3:35 P

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hey becky, thanks for your help...however I'm still a bit confused. i'm not really 'up' to experimenting with my body, the thought horrifies me...what if i eat 1355 and suddenly gain tons of fat? i'm trying to stop losing weight and merely maintain...however right now eating 1200 is making me lose about a pound every two/three weeks. but i really have no exercise and am not about to start that, i seriously can't and it takes too much detail to explain right now...i used numerous websites to calculate my tdee, including the one my stupid old nutritionist (i left her) used to calculate my tdee, which was WebMd...so I don't know what number to trust or who to turn to, its horrifying and I'm having a major crisis today...I can't lose more weight, I just can't...but i don't want to gain and I don't know how to ensure I'm not insidiously gaining fat/weight. :(



DIETITIANBECKY
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12/1/13 1:27 P

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Here are the estimates:
60% of calories burned is from BMR
30% from daily living tasks/planned exercise
10% from the digestion of food.

So let's assume you have no planned exercise and your daily living results in a low calorie burn. Even low + the digestion of food is putting you above BMR---of course you are going to lose.

Also how do you know for sure that BMR--1260; and TDEE 1399 is exactly your number as well? These are probably estimates. (not sure how you determined these?)

How do you maintain your current weight??--eat more food/calories. Track your calorie intake and your weekly weight change---you will quickly learn the amount that maintains your weight on average.

Have you tried to lose weight in the past? Many people can use a healthy diet and their hunger to regulate and maintain weight.

Becky
Your SP Registered Dietitian



BOHOROBO
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12/1/13 12:59 P

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I currently eat my BMR but I'm randomly losing weight with no exercise... emoticon I know, I know, everyone is gonna say "Your BMR is what you should eat if you're laying in bed all day/in a coma/never moving, basic organ function, etc etc...yet I TRULY do not move all day...I wake up, go on my computer (I'm a writer), I live in a one bedroom apartment thing, and occasionally I get up to pee and eat. THATS IT. EVERY DAY. I"M NOT KIDDING. And i'm not saying this is healthy, or condoning my behavior, but long story short right now i have no choice...so should i really eat my BMR of 1260...or should i eat my TDEE of 1399? The TDEE assumes I go out and walk or something, but I do NOT! So would I gain weight if i eat my TDEE? I've been losing weight eating my BMR for no reason, I'm not dieting! Nor do i wanna be! I just don't wanna gain any fat or even weight for that matter...how do i maintain? eating my TDEE even though i don't move all day?



 
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