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MOONCHILD8's Photo MOONCHILD8 Posts: 6,706
7/13/13 9:41 P

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I added another fruit or a yogurt. If I did not gain that week I was good. Linda from bean town

Linda from bean town EST


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SUZYMOBILE's Photo SUZYMOBILE Posts: 9,899
7/13/13 11:33 A

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What a good couple of topics you've started, AUNTB!

Based on years of trial and error, and record keeping, I know what my maintenance calorie range has to be, regardless of what SparkPeople says. Its calculations would have me gaining weight like crazy! I tend to stay in a 5-pound range if I keep my calories between 1300-1600. If I consume more on the high side of that range, my weight will go up, so I have to lower the calories for a while to rein it back in. My daily exercise is the same all the time, which makes this possible.

"Awareness is all."

"Letting go is much harder than fighting."
—SUZYMOBILE

"Everything is exactly the way it's supposed to be."

“Life is about not knowing, having to change, taking the moment and making the best of it, without knowing what’s going to happen next.” —Gilda Radner

"God grant me the serenity to accept the things I cannot change;
the courage to change the things I can; and the wisdom to know the difference." --Reinhold Niebuhr


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JULENA1's Photo JULENA1 SparkPoints: (35,133)
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7/12/13 3:04 P

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That was some great info. I have increased my calories so hopefully I will see an increase soon. emoticon

Happy is the person who learns to wait as he prays and never loses his patience, for God's time is the best time.


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MOBYCARP's Photo MOBYCARP SparkPoints: (163,553)
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7/10/13 9:42 P

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The newly released changes to the nutrition tracker have me thinking about this again. (I am SO glad the new version is optional for existing members. I'm keeping the old version.)

The underlying thing to remember is, the range that SP generates automagically is an *estimate*. You find the correct range for you as an individual by trial and error.

It turns out that SP generates too low a range for me. I lost weight faster than promised eating to the weight loss range. I ended up having to add a lot of calories back to keep from continuing to lose weight, and I lost 10 pounds beyond my initial non-aggressive goal learning to not lose weight. I put the calories back in 100 or 200 per day at a time, mostly a week apart. One such increment is no big deal; just eat a bit more at the bedtime snack. As the cumulative effect of the increases added up, I had to find a way to spread the extra calories out over the course of the day.

Once in maintenance, I found that from time to time I need to adjust my calorie ranges. The most I've ever adjusted by at once is 400 calories, on the occasion of injuring a foot and having to cease running 4 days a week. These days, I typically adjust the range by 100 calories per day at a time, up or down, and leave it alone for a while till I can see whether the scale is trending up or down. The scale trending sideways is good.


- 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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JULENA1's Photo JULENA1 SparkPoints: (35,133)
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7/10/13 5:37 P

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Thanks! I really appreciate your help.

Happy is the person who learns to wait as he prays and never loses his patience, for God's time is the best time.


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TINAJANE76's Photo TINAJANE76 SparkPoints: (65,168)
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7/10/13 2:45 P

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I'd say up everything in more or less equal proportions until you start gaining a little bit of weight. Try adding 100-200 calories a day for a week and see what happens. If you're still losing or staying the same, add another 100-200 and see what happens then. Repeat until you've put on what you'd like to then to level off, follow the same pattern in reverse (decreasing 100-200 calories a day at a time) until your weight more or less stays the same.

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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JULENA1's Photo JULENA1 SparkPoints: (35,133)
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7/10/13 12:13 P

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I really would like to gain at least 4 lbs Some people I know say I need to stop losing weight and I have lost 3 lbs. since. To gain weight do I need to add more calories or fat? I track my meals on sparkpeople everyday and have been pretty adamant about staying on track with my calories, carbs, protein, and fats. Any help would be appreciated.

Happy is the person who learns to wait as he prays and never loses his patience, for God's time is the best time.


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BAMAGRAMA2's Photo BAMAGRAMA2 SparkPoints: (26,891)
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7/8/13 9:46 A

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I am a WW Lifetimer and have lost the same 20 pounds over and over again. This go round I have done it with SP and am much happier with the program. The Spark Solution broke a plateau of several months and I am rarely hungry. But now I am within 1 pound of my "goal" and wondering if THIS time I can maintain without gaining. I am very excited to see this team because Maintenance is important and I have always felt that diets were good at getting you there and then abandoning you.

That said, I am 70 and just barely 5 feet tall with thyroid issues. Aiming for 1200 calories a day seems to work perfectly for weight loss, but I wonder about next week....add 100 and see what happens? I confess that my counting is not always tightly accurate. That complicates things further.

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SANDICANE's Photo SANDICANE Posts: 2,061
7/8/13 8:46 A

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I am older too, and it seems that I can eat only at the top of my calorie range to maintain.



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DOUGDC's Photo DOUGDC SparkPoints: (32,304)
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7/8/13 7:34 A

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I have to second HOUNDLOVER1's approach. Don't eat if not hungry, avoid carbs where possible, particularly simple carbs that work to make you hungry, and enjoy.
emoticon

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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 8,187
7/8/13 12:52 A

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I ignore calories and eat the amounts that I'm hungry for. I leave out almost all sugar, grains and beans and other high-carb items.
My protein levels are the same, fat has gone up.
I'm having a blast with tasty foods. emoticon

Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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MOONCHILD8's Photo MOONCHILD8 Posts: 6,706
7/7/13 5:33 P

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Hi, I am short and I am over 50. I have to stay pretty close to the calorie range for losing weight only I am at the higher end of the range. To lose I have to eat 1200 calories a day to maintain I have to eat 1300 if I go over that I might gain. Best wishes, Linda from bean town

Linda from bean town EST


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TINAJANE76's Photo TINAJANE76 SparkPoints: (65,168)
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7/7/13 5:29 P

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I'm actually up a lot from where I ate to lose weight--about 600-700 more calories a day on average--but I probably restricted too much when I was losing (which I would definitely warn those just getting started in weight loss against because of my experiences) and it's taken me a while to work up to this new level. I was still losing at a decent pace when I reached goal and had a lot of adjusting to do in my first year or so of maintenance. It was hard at first, but it's beginning to feel much more manageable.

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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DOUGDC's Photo DOUGDC SparkPoints: (32,304)
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7/7/13 4:55 P

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I'm glad people are maintaining successfully. I see comments about 100 calories here or there. My wife regularly points out that 100 extra calories a day is 10 pounds a year. More or less. My guess is that our bodies do the fine tuning pretty well, as long as we're not sabotaging it with eating when we're not actually hungry.
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TINAJANE76's Photo TINAJANE76 SparkPoints: (65,168)
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7/7/13 2:29 P

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I think most of my extra calories come from Greek yogurt, lol! I eat a TON of it.

I just focused on adding things that were healthy or just increasing my portion sizes at meals slightly. All the little bits add up pretty fast. My eating can vary but a typical day of extra calories compared to my weight-loss plan might include a few extra yogurts, a few extra ounces of meat at lunch and/or dinner and an extra healthy fat or two like a tablespoon of peanut butter or some avocado. My breakfasts are also about 100-150 calories more than they used to be. Sometimes that's from an extra yogurt and sometimes it's just from having a larger portion.

I also just added a little bit at a time (100-200 per week), saw how my body responded to the extra calories and continued adding until things levelled off. Even now, my body isn't always on a completely consistent keel even if I'm more or less in the same calorie range, so if I see a trend of small gains, I'll cut back 100-200 calories a day and if I see continued small losses, I add a similar amount. I'm finding that I generally go up for a while, then go back down for a while, then go back up again.

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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MJREIMERS's Photo MJREIMERS Posts: 4,359
7/7/13 12:59 P

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I kept losing weight so I added 200 calories and continued working out five days a week. Then, I monitored my weight on a weekly basis. When I saw my weight stay in my five pounds weight range, I knew I had the right amount of calories.

SparkPeople upped my calories earlier this year when I was working out a lot. I kept the calorie range to this day and I'm still maintaining.

You may just have to add and take away until you are able to maintain your weight without "working at it" as much. Good luck!

~Mako~


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POOHSCOUT1's Photo POOHSCOUT1 Posts: 413
7/7/13 9:34 A

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i sort of glided into it but also added about a extra 100 calories a day extra to my meal plan. And it seems to be working fine for me. I did keep my exercising in check and didn't over exercise as I was when trying to lose. Went from 5 days a week to 3 and then just did some extra walking or biking on the off days but nothing really hard or long.

MOVING AND MAINTAINING. Yesterday is gone, let it go, tomorrow hasn't happened, don't long for it. Today is the present .........enjoy it


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AUNTB63's Photo AUNTB63 Posts: 6,971
7/7/13 9:22 A

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Thanks DOUGDC. I have been eating just slightly below where my maintenance intake should be and exercising 5 days a week. Maybe I will be able to "glide" :) into maintenance and not be overly concerned, but watchful.

Barb
"Sweat is FAT crying"

"Exercise is not a means to an end. It's a tool for living YOUR best Life"



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DOUGDC's Photo DOUGDC SparkPoints: (32,304)
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7/7/13 9:09 A

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An interesting question. Depends, I guess, on how one gets to goal. If your way to goal was a distinctly negative caloric balance daily, and you continued that diet indefinitely, you'd pass your goal and continue to lose weight, perhaps inappropriately. On the other hand, if your intake had for the past several months, been the intake that approximates your own maintenance for your own goal weight and typical exercise level, then you'd kind of glide into that weight and, making no change in your diet, stay there. Theoretically. Has it worked out this way for anyone? I think it might be working for me now.

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AUNTB63's Photo AUNTB63 Posts: 6,971
7/7/13 8:56 A

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The suggestion is to add 100 calories per day for a week or so and see how things go. Did you do this and if so what did you do. Add fruit, protein? I got to like Greek yogurt, but have been eating the 100 cal singles and was thinking of eating the regular type adding 40 or so calories. I was thinking of upping my protein from 3 oz (lunch/dinner) to 4 oz.

Barb
"Sweat is FAT crying"

"Exercise is not a means to an end. It's a tool for living YOUR best Life"



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