I did some of the same things that have already been mentioned. I set my goal to go from 170 to 170 in the system. Ths gave me an estimated range to maintain. It turns out the the range was too high. I added 100 calories per day to my diet per week until I reached a range that to go above would e to much food. It is just a balancing act, but you will get to a comfortable calorie range. You may lose weight below your target during the process.
120 up = Unacceptable; 119-115 = Lose weight; 115-110 = Maintenance; 110-105 = Acceptable; 105-100 = Gain weight; 100 down = Unacceptable.
I increase or decrease my calories dependent on the scale. I watch the scale daily, and work to keep my weight within my "Maintenance" & "Acceptable" Range. My preference is to be within the: "Acceptable" range, because then when my weight bounces upward, (which frequently happens) I'm still within my Range.
Congrats on making goal! Initially, I set a new goal of a 5 pound weight loss for 6 mnonths. That gave me time to figure out how many calories I could eat to maintain. After a couple of months I felt more confident about how many calories to eat. I also found keeping a maintenance goal range worked better than a maintenance goal weight. I try to keep it between 135-140. If it gets close to going over 140, I remember how hard I worked to get here and back it off on the calories! Great job and Happy Maintaining!
A positive attitude can move mountains....or pounds!
For maintenence I like to use the scale and weigh in weekly rather than worry about maintenence food numbers. As soon as I start creaping back up I cut back treats of all kinds and or get back on the exercise schedule. It all depends on where I'm slacking that is causing the weight gain. I find my body works well with 1 cheat meal a week but if I slack on exercise, strength training or have too many cheats then it's back on track asap.
It generally doesn't take more than a week to get back to my 2nd goal weight of 118, unless I've gotten too close to 125 and then it's about 2 weeks of hard work and tracking but I don't like to let the scale get up that high anymore.
Best of Luck to you & Happy New Year! Jan
Healthy For Life 5ft tall SW 2/4/13 136.2 CW 9/19/13 120.2 GW 6/23/13 125 Finally, I DID IT!!!!
It is a balance as they said and it takes some time to find it. I hit my goal over two months ago and when I first readjusted the calories and exercise, I felt like I was going to gain the weight back. I was eating too much food. I continue with exercise almost every day and have adjusted the calories back to the 1200-1550 range. That way, if I eat at the upper end (which happens most days) I am still pretty well within the 'maintenance' high of 1700.
I do allow myself one day of rest per week - I don't exercise on purpose (I may go for a walk) and I allow some junk food - a donut or cookie at church. But for the most part, I have found that I have truly adopted a new way of eating and taking care of my body.
Keep pressing on - you have arrived! There is no need to go back where you came from! We are here for you if you feel you begin to struggle!
Ticker shows Maintenance Range SW: 139 Aug 06 GW: 125 Oct 06 MW: 121 - 124
I love this quote from Master and Commander, "Name a shrub after me, Be sure it's something prickly and hard to eradicate." Determination will win the day!
Well, you can try adding about 200cal/day and see how you do. Another thing you can do if you're not too hungry on your current amt of calories, is stick with that but allow yourself one free meal (or even free day if it doesn't set you back) a week. I maintain at about 2000 cal/day with some cheating.
For me it is trial and error. If I find my wieght going up I cut back a bit. I always allow myslf a 3-5 pound window each week to fluctuate and never panic...if you hit the top end of your maintenance, cut back to your low end of calories and do a few extra aerobic classes that week. Angela
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