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TINAJANE76's Photo TINAJANE76 SparkPoints: (62,067)
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9/12/13 1:08 P

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Many people, myself included, have had good experiences slowly increasing their calories once they got to goal. I initially tried increasing my calories all at once and gained weight every week for a few weeks. I went back down to my weight loss levels and tried increasing them a little bit at a time (50-100 per day each week) and was eventually able to work my way up by several hundred calories. Our bodies get used to eating at lower levels, especially if we've been restricting our calories for a long time, so sometimes it takes a while for your body to catch up to the idea that it's okay to eat more. Some people also find, unfortunately, that they can't increase their calories by all that much from their weight-loss levels without gaining weight. Your best bet is to experiment with adding a little extra food at a time and see how it affects your weight. If you're still losing, add some more food in until you level off. You may also find that you'll need to adjust your calorie ranges over time depending on how active you are and also, in the longer term, because of the inevitable slowing metabolism that comes with age. Maintenance takes some patience and experimentation, but it is possible to figure it all out. Good luck!

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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MOONCHILD8's Photo MOONCHILD8 Posts: 6,571
9/12/13 9:54 A

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Lots of things effect weight not just calories in and out. Sodium will make you retain water. Some carbohydrates will help to to lose and other will help you to gain. Best wishes for a wonderful day. Linda from bean town

Linda from bean town EST


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CARRIENIGN's Photo CARRIENIGN SparkPoints: (22,451)
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9/11/13 9:36 P

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When I reset my goal and current weight to the same weight to get a maintenance calorie range, it went from 1200-1500 to 1500-1850! That is such a difference that I could not imagine eating that much more and staying where I am. I've been at goal for a little while now and have been eating the upper range of the 1200-1500 and it has been working. For now, I've decided to customize my range to 1400-1650 and see how that affects my weight and go from there since that is approximately where I've been eating anyway.

Losing it was easy, but figuring out maintenance is a lot of work and a little stressful!

“Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle.”
--Christian D. Larson


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TINAJANE76's Photo TINAJANE76 SparkPoints: (62,067)
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4/16/13 4:54 A

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Yes, it can and does take some getting used to, but with time, especially once you see that things are generally staying the same, it does get easier. Stay the course and you'll get there!

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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SEMISWEETCHICK's Photo SEMISWEETCHICK SparkPoints: (13,065)
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4/15/13 8:13 P

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Well, up until today I was handling the slowly increasing calorie range of my nutrition tracker very gracefully. It was no longer scaring me because I was still losing weight.

Today, however, the tracker range crept up a little again (not exactly sure why; I didn't change any settings). And I've been hungry, so I've eaten to nearly the top of my range. That's making me feel anxious. I keep reminding myself I'm burning in excess of 1,000 calories a week, and that's going to increase as I transition from walking to running several times a week.

I guess I'll see what the scale says over the next couple of days. Gosh, it's hard to imagine maintaining instead of losing. It's a little hard to come to terms with!

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SEMISWEETCHICK's Photo SEMISWEETCHICK SparkPoints: (13,065)
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3/25/13 9:54 A

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Wow, thanks you guys! I knew someone from this supportive team would chime in. I just didn't expect so many people to contribute. I really appreciate it.

When I adjusted my weekly calories burned goal, SP increased my lower calorie level by 80 calories, so that sounds like it's about right. I think I'm still going to eat at the lower end of the range until I get used to the idea of my intake rising a bit. And, I mean, I'm still in weight LOSS mode, so I don't want to stall out.

In fact, this morning I experienced one of those "false blips" on the scale (I wish I could see the entire thread when replying, so I could credit people by name!), and I think the concept of reviewing trends over time is exactly the right idea. I'm going to apply that going forward.

In response to the lady who lost a bunch of pounds very quickly, I can see how incorporating even a modest amount of exercise could cause that, especially if it was coupled with a very low-sodium diet. I've found sodium intake can swing my weight at least 0.5 pound per day in either direction (I'm a daily weigher -- again because in the past I've regained weight I'd lost, so I want to stay right on top of what's happening).

Thanks again! I hope others will continue to chime in with their tips and experiences.

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MRSJERRYBUSH's Photo MRSJERRYBUSH Posts: 6,362
3/25/13 9:21 A

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I've found that I can't add much back--still experimenting!

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TANYA602's Photo TANYA602 Posts: 993
3/25/13 8:59 A

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I saw the title of this thread and was so excited because I knew there would be some good advice here. We are increasing and changing our workouts and I know that as I try to lose these last 8 lbs I will have even more factors to consider. For me, it's also a matter of what I eat - those 100 calories need to be fruits and veggies and protein where I can get it.

Tanya
San Diego, CA

"Somebody said they saw me, swinging the world by the tail
Bouncing over a white cloud, killing the blues."
Robert Plant/Allison Krauss


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BESSHAILE's Photo BESSHAILE Posts: 2,498
3/25/13 7:07 A

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Boy do I know how you feel. I'm "within goal" right now too and have not added calories back to my diet yet because I still don't feel "settled in" enough.

It's all a learning process - but you have the courage to see this part through too. Think how much courage it took to start the weight loss lifestyle. Just dig up a little more of that - and I agree, 100 calories at a time sounds about right.

Courage!

Believe it
Do it
Become it


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TINAJANE76's Photo TINAJANE76 SparkPoints: (62,067)
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3/25/13 6:59 A

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I think a lot of people can relate to this. Personally, I was terrified at the thought of increasing my calories when I reached goal. I had previously always regained any weight that I lost and I had a big mental block about upping my calories. Very gradually increasing my calories and continuing to track my food, exercise and weight allowed me to see just how much extra flexibility I could allow myself without gaining. It took a big leap of faith and patience with myself to wait out my body's natural ups and downs to see where real trends were developing instead of false blips up or down, but I eventually learned more or less where I need to be to keep things stable. It does get easier, but it's also a constant process of reevaluating what I'm doing, how it affects my maintenance and my overall good health. Try experimenting with the gradual calorie increases like some of the others have suggested and keep a close eye on how your weight changes (or better, doesn't!) over time and make the necessary adjustments. Good luck and don't be afraid to ask if you continue to struggle. Many of us have been where you are now and where you're heading!

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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MOONCHILD8's Photo MOONCHILD8 Posts: 6,571
3/25/13 6:32 A

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I am still trying to lose and will include more exercise now. I exercise everyday by walking my little dog outside four times a day for 15 minutes to half hour each time we go out. I also exercise with weights three times a week. I have been eating a little more and that is why I am losing slowly. Best wishes, Linda from bean town

Linda from bean town EST


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PAM_COOPER's Photo PAM_COOPER SparkPoints: (14,809)
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3/25/13 4:29 A

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I am at that threshold . . . of confusion . . . thinking I had maintenance whipped (for 4 mo. now). I have maintained on the calorie level where I just stopped losing . . . and it seemed to work. I'd have occasional higher calorie days, but would try to maintain my calorie level based on a sedentary lifestyle (I never seemed to have time to keep track of 'calories burned'). My weight would fluctuate up or down 4-6 lbs. depending on the last 'calorie splurge', but I consider that normal.

A couple weeks ago I started a more consistent exercise program, but nothing earth shattering in terms of estimated calories burned--6 days of exercise to be exact. Just mostly to firm and tone and get a little heart circulation. I never adjusted my calories, I just didn't think I was doing that much and besides I would be eating a big meal or two soon enough (when eating out or with family). Then about 4 days ago I suddenly dropped 3 lbs., the next day 2 more, the day after that 2 more, and the next 2 more. I am not sure why, (calories burned vs. calories consumed) but this took me totally by surprise.

So, in a week I have gone from 136 (which I was quite content with for 4 months) to 125.

I got sick with a severe cold this week and have now had to lay off most exercise for a few days. So, since I weighed in at 125 today (I checked it 3 times to be sure), I am wondering if the scales will go up as quickly as they came down?

I can't count on exercise to maintain, due to various reasons, but I want to get in as much as I can for the health benefits. I tried maintaining with exercise only on a past weight-loss effort of which I was very successful with but when life changed and I couldn't exercise 3 hrs a day the weight piled on. I also didn't totally understand how maintenance worked and didn't have a good plan back then.

Adding 100 calories a week is a very good suggestion, POINDEXTRA, which I plan to implement, however I am taken aback at the seemingly 'sudden' weight loss.

Still trying to figure it out too!

Wiggle room on my weight! Getting consistent with exercise tipped the scales . . . in a good way~just don't think I need to lose any more--just get firm and fit!

SW: 275-276 Ht. 5'6"
GW: 135 (goal range: 130-140)
CW: 124.7
My focus is fitness!
(I'm getting there . . . )


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POINDEXTRA's Photo POINDEXTRA Posts: 264
3/24/13 8:12 P

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It IS scary to try eating more, even when we know that it's the right thing to do. One suggestion others have made is to ease into eating more - say 100 calories more per day. Try that for a few weeks to see how the scale is moving, and then add another 100 calories more if it keeps going down or is moving too quickly. I personally like that approach, as it reduces the anxiety for me, and I'm more likely to catch problems early on.

And never fear - 10 years into maintenance, I'm STILL tweaking my intake vs. output, because life and my body is always changing!

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SEMISWEETCHICK's Photo SEMISWEETCHICK SparkPoints: (13,065)
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3/24/13 8:07 P

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A couple of months ago, I realized I was eating too little because I hadn't set my "calories burned" goal correctly. As soon as I fixed that, I began losing weight again.

Today, I looked at my "calories burned" report for the past 4 weeks and realized I'm burning about 250 per week more than I'd planned, so I revised my goal to reflect the reality of how many calories I'm burning.

Of course, I knew that meant my calorie range on the nutrition side would increase.

It's a bit scary, going through this. I only have 7 pounds left to lose to reach my goal, so I know I need to get used to this calorie adjustment issue since it will happen a couple more times -- and for sure when I hit full maintenance phase.

After more than a year of focusing on weight loss, though, it's anxiety-provoking to see my calorie range go up to 1500-1650. I know it will work out all right, but... it's definitely an emotional jolt.

Can someone offer some reassurance? emoticon Thanks!

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