Question for those women at normal BMI on maintenance?........

[Chunky]

Are you a woman whose gotten down to a normal BMI and now are on maintenance? If so, I am wondering, the following:

- how many calories are you eating to maintain?
- how much exercise are you doing and what types?
- have you gained any weight back since getting to normal bmi? And if so, what do you feel caused it?
- do you have thyroid or PCOS as issues?

Any other thoughts you have on maintaining....

I'm at 134, goal is 130. And I'm eating 900-1000 calories a day and exercise 6+ days a week listing weights! yoga and interval cardio? I'd love to ultimately have maintenance at a higher amount, maybe 1200 or so, but it may or may not be possible.... I have PCOS and had my thyroid removed.

Anyway, I know this is highly individual. My doctor has said I should expect to gain back some weight, and that 1000 could be my magic number... But he doesn't know... As every patient is different, as are each of you.

But I'd love to hear from some of you. Thanks!

[jmw]

Keep in mind, I have just been in maintenance mode for a couple of months, so my experience may not be overly beneficial to you, however, I will share it in case you can garner anything from it.

I eat between 1200-1400 calories per day, aiming for 90-100grams of protein and at least 50grams of carbs. I have had PCOS for over 10 years, but have drastically reduced symptoms since surgery. On the regular, I exercise 5-7 days per week pretty intensely and with varied exercises and activities. I box, cycle, practice yoga and pilates, take HIIT classes, walk, run, etc- but I always lift 3x/week minimum though. Currently, I am recovering from plastics and am not able to exercise though. It is killing me. Somehow, I have not gained weight over the past month. I always get my water in, sleep at least 7 hours each night, and take my vitamins. That is pretty much it for me.

I am interested in reading others responses as well.

[Chunky]

Thank you Jessica. That is very helpful to know. How close to maintenance did you increase calories? I am wondering what to even eat (health wise) to get them to 1200 from the 900-1000 I do now. I am able to eat more than before but still 3-4 ounces of a meat or protein and a little bit of veggies and I am full. I could start adding coconut oil to my protein shakes (or even milk as I make them with water). And I could possibly add in fruit as I really was so careful because of PCOS with carbs. But maybe it is a new game with a whole fruit like an apple or berry....

Thank you!!!

[jessiejess]

I don't really remember when I entered the maintenance phase. I guess that mentally I never have but I've been at a healthy BMI since July. I don't count calories. Never have. All I've ever done is count protein. I worked out every day like a machine until about 2 months ago when I hurt my shoulder. Since then, I haven't worked out very much at all. I went from every day to maybe once a week on a good week. I'm really having a hard time with the shoulder and it has put a big restriction on what I can do.
No illnesses. Again, I was lucky to never have any except high cholesterol.
I fluctuate within a 4 lb range which is fine with me as long as I see 141 a couple of times a week.
so, that's my experience with I guess what could be considered maintenance.

[Ann2]

Chunky, are you willing to experiment? And just up the calories to 1,200 (adding nutritious food, of course).

Personally, I think this whole thing is an at-home science experiment with a sample of one.

[Chunky]

Very helpful! Thank you JessieJess

I don't really remember when I entered the maintenance phase. I guess that mentally I never have but I've been at a healthy BMI since July. I don't count calories. Never have. All I've ever done is count protein. I worked out every day like a machine until about 2 months ago when I hurt my shoulder. Since then, I haven't worked out very much at all. I went from every day to maybe once a week on a good week. I'm really having a hard time with the shoulder and it has put a big restriction on what I can do.
No illnesses. Again, I was lucky to never have any except high cholesterol.
I fluctuate within a 4 lb range which is fine with me as long as I see 141 a couple of times a week.
so, that's my experience with I guess what could be considered maintenance.

[Chunky]

I am willing to try Not sure how much more real food I can add... but I could add a protein bar or something of the sort potentially to add that extra 200. Since I eat low carb, I get around 100g or protein most days - sometimes even 120g. Much of the rest is fat, and about 15-25% from carbs.

Chunky, are you willing to experiment? And just up the calories to 1,200 (adding nutritious food, of course).

Personally, I think this whole thing is an at-home science experiment with a sample of one.

[jmw]

Nuts, nut butters, Quest bars, avacados, coconut oil, full fat dairy, and fruit were my main calorie add-ins. I jumped my calories up fairly early on to keep my metabolism as high as possible.

[jmw]

Nuts, avacados, coconut oil, full fat dairy, and fruit were my main calorie add-ins. I jumped my calories up fairly early on to keep my metabolism as high as possible.

[Chunky]

How many calories do you eat a day (if you had to guess) and what % from protein, fat and carbs?

Nuts, avacados, coconut oil, full fat dairy, and fruit were my main calorie add-ins. I jumped my calories up fairly early on to keep my metabolism as high as possible.

[jmw]

I eat at least 1200 calories a day, but add in a couple of 1400 calorie days each week too to keep my metabolism up. I focus on macros, eating between 90-100 grams of fat on 1200 calorie days, 50-80 carbs, and 50-60 fat. On higher calorie days, I eat between 100-120 protein, 130-140 carbs, and 45-50 fat. I always make sure I get two higher carb days in each week and put those on Saturday and Wednesday usually. I pair them with my longer harder workout days because my hunger increases on those days anyhow.

I use Sparkpeople app to keep track and it is super easy and not at all complicated like the post sounds.

[Chunky]

Nope - not complicated at all - I have logged my food in MFP for 8 months straight Not really a task but allows me to see what my food is doing. I do think I need more calories still. A few months back I was in the 700s so being around 1000 a day now (900 some days) is improvement. But I am about 4 pounds from my goal. And I am fine if it takes many months to get there - though one month would be ok too - so it's probably a good time to up them and see how my body reacts. Maybe 1100 next week and 1200 the week after and see if I can at least maintain that way.

I eat at least 1200 calories a day, but add in a couple of 1400 calorie days each week too to keep my metabolism up. I focus on macros, eating between 90-100 grams of fat on 1200 calorie days, 50-80 carbs, and 50-60 fat. On higher calorie days, I eat between 100-120 protein, 130-140 carbs, and 45-50 fat. I always make sure I get two higher carb days in each week and put those on Saturday and Wednesday usually. I pair them with my longer harder workout days because my hunger increases on those days anyhow.

I use Sparkpeople app to keep track and it is super easy and not at all complicated like the post sounds.

[jane_vsg_ayla]

I am 43 years old, 3.75 years out, 130-135 pounds at 5'5in and 17% body fat right now. I have been seriously lifting weights for 1.5 years now (wish, wish, wish, wish I had started MUCH sooner!). I have been maintaining for almost a year now . I initially lost about 45-50 pounds just from surgery, gained back 20, then lost 30+ in the first 6 months of lifting weights.

- how many calories are you eating to maintain? I average 2000 (on purpose, it is not easy). My daily goal is usually 175g protein, 175g carbs (i try to keep protein and carbs even all day due to hypoglycemia) and about 75g fat.
- how much exercise are you doing and what types? weight lifting (main heavy lifts plus accessory work) . Cardio is limited to mostly walking/hiking but I am able to run on the treamill 2-6 miles now... I generally run 2 miles 3-4 times a week.
- have you gained any weight back since getting to normal bmi? And if so, what do you feel caused it? see note above. I was eating about 1400 a day, and went through a depression where I basically did not get out of bed. At 1400 / day, I gained exactly a pound a week for 4 straight months (20 pounds). So my "maintenance" was about 900. I had not exercised hardly at all since surgery. The "kicker" one day was when I was trying to open my bottle of diet mtn dew (yeah) and I was not strong enough. my muscles had atrophed that badly. I was skeletal in all my extremities (shoulders, arms, legs) but still overweight on my hips and waist and back. It was not pretty. Lifting weights completely changed my body and my life. I will never quit.
- do you have thyroid or PCOS as issues? Nope. I had high blood pressure was all. That went away fast though after surgery. Did develop hypoglycemia since surgery though.

Good luck

[sraebaer]

I'm normal BMI and have never counted calories, my NUT said not to. I was told to count protein.

I eat protein first, but basically whatever I want to eat within reason. Like I'll have one taco or one piece of pizza sometimes, but typically it's chicken or fish. For snacks it's greek yogurt, protein bars, low-fat string cheese, nuts, or fruit. If I want a treat, I'll have it, like yesterday I had a Cadbury Egg. I never wanted to look at this journey as a diet, because all diets ever got me was obese.

I work out every day, been getting into running for the past months. I love to work out much more than I love to watch every bite I eat. Works for me!

My goal is to add weight training into the mix, I know that would help. My problem is I LOVE being outside so much more than being in a smelly gym. But when I get to the gym, I like it...

[Chunky]

Judie,

Thank you for taking the time to answer the questions. I am your age and it looks like we started at near the same weight too. Unlike you, I started lifting weights once I was a month and a half out from surgery and lift with a trainer 3x a week. Additionally I do yoga and some cardio on other days (or sometimes same day but later on). So it sounds like, based on your experiences, that I am setting myself up how you would in hindsight. My body fat at 7 months out was 29% I think and at that time I was around 138. I measure that every two months so I am not sure where it is today but maybe 28% at 134. I'd love to get to 130 or maybe even 125 as I am short - but we will see. More importantly I want to keep building muscle and ideally shed more body fat.

My body is mostly equally proportioned, which is good. The exception is my stomach which seems the fattest part on me. Hoping the weight comes here next since my legs are super solid (arms a bit flabby but muscular too)...

I am getting around 900-1000 calories most days, and while I really have to work hard to get there even, I do want to increase it so that I am able to eat more going forward, which will in turn help me build more muscle too.

Thanks again for your help.

I am 43 years old, 3.75 years out, 130-135 pounds at 5'5in and 17% body fat right now. I have been seriously lifting weights for 1.5 years now (wish, wish, wish, wish I had started MUCH sooner!). I have been maintaining for almost a year now . I initially lost about 45-50 pounds just from surgery, gained back 20, then lost 30+ in the first 6 months of lifting weights.

- how many calories are you eating to maintain? I average 2000 (on purpose, it is not easy). My daily goal is usually 175g protein, 175g carbs (i try to keep protein and carbs even all day due to hypoglycemia) and about 75g fat.
- how much exercise are you doing and what types? weight lifting (main heavy lifts plus accessory work) . Cardio is limited to mostly walking/hiking but I am able to run on the treamill 2-6 miles now... I generally run 2 miles 3-4 times a week.
- have you gained any weight back since getting to normal bmi? And if so, what do you feel caused it? see note above. I was eating about 1400 a day, and went through a depression where I basically did not get out of bed. At 1400 / day, I gained exactly a pound a week for 4 straight months (20 pounds). So my "maintenance" was about 900. I had not exercised hardly at all since surgery. The "kicker" one day was when I was trying to open my bottle of diet mtn dew (yeah) and I was not strong enough. my muscles had atrophed that badly. I was skeletal in all my extremities (shoulders, arms, legs) but still overweight on my hips and waist and back. It was not pretty. Lifting weights completely changed my body and my life. I will never quit.
- do you have thyroid or PCOS as issues? Nope. I had high blood pressure was all. That went away fast though after surgery. Did develop hypoglycemia since surgery though.

Good luck