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MAREE1953's Photo MAREE1953 SparkPoints: (85,851)
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4/20/13 6:37 A

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Thanks for asking this question, and thanks to all you veteran maintainers for some excellent advice. This is definitely a journey which is best shared with such a supportive community!

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ELIZABETH5268's Photo ELIZABETH5268 SparkPoints: (46,449)
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4/19/13 12:39 P

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DeserJulz and MOBYCARP

Thank you!

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TINAJANE76's Photo TINAJANE76 SparkPoints: (65,286)
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4/19/13 11:11 A

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@ ULRIKEKLEIN: I think you've hit the nail on the head with #1: do not freak out

I've found that adjusting to maintenance takes experimentation and patience with that process. I also know from more than three years of near-daily weigh ins that I will almost always gain weight the week leading up to TOM no matter how virtuous I've been and that eating out-of-the ordinary foods or a larger than normal portion will often cause a similar, but temporary, uptick. I'd suggest staying the course for another week and if the scale is still up, then think about making adjustments.

My name's Tina. I lost more than 90 pounds between March 2010 and March 2012 and have been keeping if off ever since.

Central European Time (CET), Venice, Italy


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DESERTJULZ's Photo DESERTJULZ SparkPoints: (86,116)
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4/19/13 10:49 A

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If you go to your Start Page, on the left side, under the three main buttons, see "My Goals and Progress." When I reset my weight goal to lose 1 pound over the course of 12 months, SparkPeople automatically recalculated my nutrient ranges.

Yes, maintenance is a balancing act! Just keep measuring and tracking, so you'll know what works and what still needs tweaking.

Edited by: DESERTJULZ at: 4/19/2013 (10:52)
Julia
Sonoran Desert
Joyfully owned by two retired racing greyhounds.
Happily vegetarian for over 40 years.

Team Co-Leader: SP Class of May 6-12, 2012


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MOBYCARP's Photo MOBYCARP SparkPoints: (175,392)
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4/19/13 6:23 A

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Elizabeth,

I'm not sure how it works now, but when I tried just changing calories the other nutrients didn't change. However, if I change the calories burned goal in the exercise tracker, the macro nutrients in the nutrition tracker change with the calories. They're computed as percentages of the range, at least when you let SP set the range. The down side is, every time I change the range I have to go in and change the protein grams because the default range has too low a minimum for me.

It probably doesn't matter if you're talking about getting to a calorie range close to what SP spits out by default. In my case, the SP range is way too low because my BMR is way above what SP uses for the calculation.


- Kevin

"Discipline is remembering what you want. " - David Campbell

Max Lifetime Weight, 221
SP Start Weight, 196.6
Initial SP Goal, 175
Current Goal on Ticker, 162


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ULRIKEKLEIN SparkPoints: (5,270)
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4/19/13 3:28 A

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So did my weigh-in this morning and folks, I am a bit unhappy. It was 600 grams up from last week.

Major bummer. I have been tracking my food very very closely this week and I actually stayed under 1200 calories although I upped it a little these past days, but there were a few days this week where I was under 1100. And I worked out....

Now. I am thinking I will do the following:

1. Not freak out.
2. I did have miso soup for lunch yesterday which was very yummy but very salty as well. That could have something to do with it combined with my about to be getting my period. I will say that my period hasn't really affected my weight during weightloss, so why should it now, but I suppose your body does its thing, so who knows.
3. Continue eating like I did this week with the small increase in calories and genuinely try to stay at 1200 and not slip under and see what happens? What do you guys think?


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ULRIKEKLEIN SparkPoints: (5,270)
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4/19/13 3:25 A

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I hear what you are saying for sure. My concern is that even in maintenance now I barely crack 1200, which is a bit low really and I can tell it is due to hunger and energy and all.....

So going lower when I gain in maintenance is just not acceptable. But will do the small increments for sure. I mean, I would like to be able to eat 1500 per day without having to worry about gaining weight. That should be do-able.

Kudos to you for being able to handle weighing yourself daily. I know that's not a healthy for me for my mental well being. I know me and I know I will become too obsessed with the number :)

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ELIZABETH5268's Photo ELIZABETH5268 SparkPoints: (46,449)
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4/18/13 10:32 P

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So when you change the calories in the nutrition tracker it will automatically fix the other nutrients?

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MOBYCARP's Photo MOBYCARP SparkPoints: (175,392)
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4/18/13 8:46 P

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I make calorie adjustments in 100 and 200 calorie increments, in response to scale movements. By "scale movements," I mean a trend of the weight coming in higher or lower than it has been or than i want it. I am a daily weigh-in person, and one day up or down doesn't bother me; but a trend of a week means something.

As far as adjusting the nutrients, I mostly let SP do that for me. I tell the fitness tracker how many calories I am going to burn, picking the number to make the calorie allowance on the nutrition tracker come out where I need it. Then I edit the protein to increase the minimum, leaving the fat and carb ranges where the nutrition tracker sets them for the calorie range.

Other people will have other systems, and that's fine. One size does not fit all, and the goal is to find a system that works for you even if it's not what works for me.

And yeah, it can be scary to increase the calories when you're used to eating at a given level; but remember that you can always reduce the calories if it turns out you increased them too much.


- Kevin

"Discipline is remembering what you want. " - David Campbell

Max Lifetime Weight, 221
SP Start Weight, 196.6
Initial SP Goal, 175
Current Goal on Ticker, 162


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ULRIKEKLEIN SparkPoints: (5,270)
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4/18/13 4:03 A

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I will know tomorrow when I weight myself :) Friday is weigh in day:)

Greetings to BeanTown. It's my hometown. I moved just in November and my heart is there right now. Miss it desperately.

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ULRIKEKLEIN SparkPoints: (5,270)
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4/18/13 4:02 A

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Hi Tina,

I know I Definitely have to increase my weight training. I am all about the cardio and tend avoid doing weights unless I do the 30 Day Shred or so. I am planning to schedule some type of appointment with my gym trainer to start a weight program.

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MOONCHILD8's Photo MOONCHILD8 Posts: 6,750
4/17/13 8:34 P

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I eat a little more at the top of the range but still losing weight. I guess I need to experiment a little bit. Best wishes, Linda from bean town

Linda from bean town EST


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TINAJANE76's Photo TINAJANE76 SparkPoints: (65,286)
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4/17/13 2:31 P

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I exercise more or less the same amount as I did when I was losing, but I do more strength training and a bit less cardio now. I know it sounds vague, but I think you really have to experiment with what works best for you in maintenance. It took me several months to feel like I really made the transition to maintaining. During those months, I played around with my calories, food combinations and exercise. I still make small tweaks here and there even after more than a year of maintenance under my belt and generally try to take a longer view of my progress. Not having the stress of worrying about having to lose any more weight is very liberating, but it can lead to feelings of insecurity about what you should be focusing on. My goal for my first year of maintenance was to get my weight deviation under eight pounds. Experimenting with my calories and different eating strategies helped me to achieve that. Now that those habits are more solidified, my goal for the next year is to continue working on moderating my habits because my tendency to operate at extremes is what I view as my biggest potential obstacle to long-term maintenance success.

My name's Tina. I lost more than 90 pounds between March 2010 and March 2012 and have been keeping if off ever since.

Central European Time (CET), Venice, Italy


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ELIZABETH5268's Photo ELIZABETH5268 SparkPoints: (46,449)
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4/17/13 1:45 P

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I'm glad I found this thread because I am in the same situation. I wasn't sure what to do about it but it sounds like trying to add 200-300 calories for a week or so and then seeing what works best is the idea.

Question: Do I need to change the other areas or just calories/

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ULRIKEKLEIN SparkPoints: (5,270)
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4/17/13 10:09 A

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Thank you! Great advice. I will definitely read up more on how all of you did it in the threads!

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TINAJANE76's Photo TINAJANE76 SparkPoints: (65,286)
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4/17/13 9:50 A

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I went even more slowly than that--my head was filled with all sorts of issues due to past failed efforts at maintenance, so I put myself on maintenance once I got to the top of my healthy weight range and upped my calories by about 50 at a time until I levelled off. I lost another ten pounds transitioning to maintenance, but managed to keep my sanity and not give up on maintaining my weight as I had in the past. My general approach these days is a slow and measured one. No more drastic changes or strategies. If I want to try something new, I introduce it gradually. If my weight's up a bit, I work on taking it off very slowly. It's put a stop to a lot of my little freak outs that, over time, were adding up to a whole lot of frustration.

Good luck with your experimentation and let us know if you need any more help.


My name's Tina. I lost more than 90 pounds between March 2010 and March 2012 and have been keeping if off ever since.

Central European Time (CET), Venice, Italy


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ULRIKEKLEIN SparkPoints: (5,270)
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4/17/13 7:52 A

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That's really good advice and great to hear your experience. I do measure and I will keep doing that and I only weigh once per week...I will just keep doing that and do 200 more per day and see what happens.
I know I have to start building more muscle in the gym.....next step.



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MJREIMERS's Photo MJREIMERS Posts: 4,698
4/17/13 7:41 A

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I was and now am, in the same situation. I was working out everyday and Sparkpeople upped my calories by 300 calories a day. It was needed, though. (My old range was 1200-1550 and now it's 1500-1850.

Start by adding a 200 calorie snack per day and see what happens. I only weigh once a week, and I use the scale to monitor myself. Take your measurements, too. I think that it's a better way to see how your body is adjusting to eating habits.

Hang in there and see what makes you feel good. When I was eating less calories, I was tired and had no energy. I feel much better now.

Keep at it! emoticon


~Mako~


ULRIKEKLEIN SparkPoints: (5,270)
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4/17/13 6:00 A

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Hi everyone,

I am trying to do the jump into maintenance now for a couple of weeks. I have lost 15 pounds, which is all I wanted to really, a bit more really, but I find myself still eating around 1200 calories or even less some days. That just seems wrong.

I know my ticker is set to 60 kilos, but that really seems unnecessary. I felt really good and happy at 63 and now at 62. If I loose a bit more during maintanence that's more than welcome....but I basically lowered my "goal" recently and I am not sure that's necessary.

I started today actually having a mid-morning snack that had a bit more substance to it and was higher in protein than usual.

But how did you guys start dialing up the calories. I am still maintaining my 4-5 work outs per week, like I did during weight loss. I read a few different website and some advice I really liked. It stated to start adding 250 calories to your "usual" and do that for a week. I think there is a part of me that's afraid to see the little calorie ticker go past 1200...so...how did you fight that? How did you get out of that mode and open yourself up to adding some calories back in....
Any insights would be appreciated! :)


Edited by: ULRIKEKLEIN at: 4/17/2013 (06:01)
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