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Transition From Weight Loss to Weight Maintenance!
Hello, everyone!
Over the summer, I decided that I wanted to lose some weight, and I well-exceeded my goals. I lost fifty pounds, and I'm feeling amazing and better than ever. I LOVE the way that I look, and even more importantly, I LOVE the way that I feel. I feel healthier, more energized, and content!
Now, I do not need to lose anymore weight. I am hoping to transition into maintaining my current weight of 124 pounds. However, I do not know how to adjust my meals. I DO NOT WANT TO GAIN WEIGHT, and I am unsure how many calories I need to intake to maintain my weight of 124 pounds.
I am a HIGHLY active individual. I lose 200 calories a day walking and 700 calories a day doing the elliptical. I do fifteen, one-minute-each, planks per day. I am 5'9. Based on this information, how many calories should I be taking in to maintain my weight?
I fear putting weight back on, and I'm hoping that someone can make my woes dissipate. If I consume 1500 calories a day, can I maintain a weight of 124 pounds? Should I be eating more?
Thank you so much for all of your advice.
Over the summer, I decided that I wanted to lose some weight, and I well-exceeded my goals. I lost fifty pounds, and I'm feeling amazing and better than ever. I LOVE the way that I look, and even more importantly, I LOVE the way that I feel. I feel healthier, more energized, and content!
Now, I do not need to lose anymore weight. I am hoping to transition into maintaining my current weight of 124 pounds. However, I do not know how to adjust my meals. I DO NOT WANT TO GAIN WEIGHT, and I am unsure how many calories I need to intake to maintain my weight of 124 pounds.
I am a HIGHLY active individual. I lose 200 calories a day walking and 700 calories a day doing the elliptical. I do fifteen, one-minute-each, planks per day. I am 5'9. Based on this information, how many calories should I be taking in to maintain my weight?
I fear putting weight back on, and I'm hoping that someone can make my woes dissipate. If I consume 1500 calories a day, can I maintain a weight of 124 pounds? Should I be eating more?
Thank you so much for all of your advice.
GOOD FOR YOU!!
You need at least 60 to 90 minutes of moderate exercise most days of the week. Eat fruits, vegetables, whole grains and low-fat dairy products. Avoid saturated and trans fats and foods with added sugar. don't forget some fruits contain sugar. Eat a diet that's lower in calories than what you ate prior to your weight loss.
Get on the scale once a week to keep track of your weight!
Adjust your diet and exercise routine if your weight changes. Add more calories to your diet if you are losing weight and cut calories or integrate more exercise if you're gaining weight.
Two primary factors influence how many calories your body needs each day to maintain your current weight. The first factor is your resting energy expenditure. This refers to how much energy your body needs for basic physiological functions such as maintaining the proper temperature, breathing and digesting food. Even when you're sitting or sleeping, your heart, lungs, kidneys and other organs need energy to function. The second factor is your physical activity level. Skeletal muscles need energy, so exercise increases your calorie needs.
To calculate how many calories you need to maintain your current weight, first determine your resting energy expenditure. An easy formula for calculating this is to multiply your current weight in pounds by 10 if you're female and 11 if you're male. For example, if you're a woman who weighs 130 pounds, your resting energy expenditure is 1,300 calories based on this formula. If you're a male weighing 185 pounds, your expenditure is 2,035 calories. This is an estimation of how much energy your body needs at rest.
Once you have your resting energy expenditure, factor in physical activity to determine your maintenance calories. If you're female, multiply your expenditure calculation by 1.3 if you're sedentary, 1.5 if you engage in light activity, 1.6 for moderate exercise, 1.9 if you're very active and 2.2 if you're extremely active. For males, multiply your calorie expenditure by 1.3 for sedentary, 1.6 for light activity, 1.7 for moderate, 2.1 for very active and 2.4 for extremely active. Light activity refers to walking, doing laundry or playing golf, whereas full-time athletes and individuals with strenuous jobs fit into the extremely active category.
You need at least 60 to 90 minutes of moderate exercise most days of the week. Eat fruits, vegetables, whole grains and low-fat dairy products. Avoid saturated and trans fats and foods with added sugar. don't forget some fruits contain sugar. Eat a diet that's lower in calories than what you ate prior to your weight loss.
Get on the scale once a week to keep track of your weight!
Adjust your diet and exercise routine if your weight changes. Add more calories to your diet if you are losing weight and cut calories or integrate more exercise if you're gaining weight.
Two primary factors influence how many calories your body needs each day to maintain your current weight. The first factor is your resting energy expenditure. This refers to how much energy your body needs for basic physiological functions such as maintaining the proper temperature, breathing and digesting food. Even when you're sitting or sleeping, your heart, lungs, kidneys and other organs need energy to function. The second factor is your physical activity level. Skeletal muscles need energy, so exercise increases your calorie needs.
To calculate how many calories you need to maintain your current weight, first determine your resting energy expenditure. An easy formula for calculating this is to multiply your current weight in pounds by 10 if you're female and 11 if you're male. For example, if you're a woman who weighs 130 pounds, your resting energy expenditure is 1,300 calories based on this formula. If you're a male weighing 185 pounds, your expenditure is 2,035 calories. This is an estimation of how much energy your body needs at rest.
Once you have your resting energy expenditure, factor in physical activity to determine your maintenance calories. If you're female, multiply your expenditure calculation by 1.3 if you're sedentary, 1.5 if you engage in light activity, 1.6 for moderate exercise, 1.9 if you're very active and 2.2 if you're extremely active. For males, multiply your calorie expenditure by 1.3 for sedentary, 1.6 for light activity, 1.7 for moderate, 2.1 for very active and 2.4 for extremely active. Light activity refers to walking, doing laundry or playing golf, whereas full-time athletes and individuals with strenuous jobs fit into the extremely active category.
Hi Alissa
Way to go! Now that you are at your perfect weight and active there is no need to count any more calories. Base your nutrition on whole foods - meaning foods in their natural form rather than processed foods that come in pre-made packages and you will do just fine.
Simply by developing more awareness to my food choices I have managed to maintain my weight for over three years now.
Eat healthy (lots of vegetables and fruit) and stay active. Your body will do the work for you.
Best,
Rae Roth (Veggieminded)
Way to go! Now that you are at your perfect weight and active there is no need to count any more calories. Base your nutrition on whole foods - meaning foods in their natural form rather than processed foods that come in pre-made packages and you will do just fine.
Simply by developing more awareness to my food choices I have managed to maintain my weight for over three years now.
Eat healthy (lots of vegetables and fruit) and stay active. Your body will do the work for you.
Best,
Rae Roth (Veggieminded)
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