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Maintenance after weight loss

Discussion in 'Nutrition' started by gerantar5, Oct 23, 2015.

  1. gerantar5

    gerantar5 New Member

    Oct 23, 2015
    I have been on a diet for very long time, starting at 85kg, down to 62kg. I started just to see if I can lose some weight. Then I progressively started counting my macros and lowering calories more and more to push things further. I started by eating 2000 kcal, everything went slowly, but without any problem. Then I started cutting my calories more and more and eventually got down to 1150 kcal a day, which I strictly followed for about 2 months. Overall, it has been a long road (almost a year), with some binges along.

    My stats:
    62 kg (136 lbs)
    175 cm
    21 old male
    sedentary life-style, walking 30-60 mins a day

    So thats my weight loss road so far. Now I realized that my weight is already pretty low and I am happy with the results. So, I would like to move into maintenance, to be able to enjoy more food and give my body a break from low-calorie dieting.

    The problem is that I have no idea how many calories my maintenance could be. There are a tons of calculators around, but my metabolism is most likely supressed after dieting for such a long time, so the number will be lower. I started slowly adding calories back to my meal plan (reverse dieting), by 100 kcal a week. Its 2nd week now, I am eating 1350 kcal and the scale shows the same weight every morning.

    Should I continue adding more calories on weekly basis to rev up my metabolism and find my maintenance? What is your rough estimate of my maintenance calories level? Give me some tips how to maintain bodyweight after weight loss, thanks :blush5:

    EDIT: I am eating about 165g protein, 110g carbs, 22g fats. I would like to add more carbs and also some fats, but I dont want to regain the weight.

    Thanks for all tips :waving:
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  3. Trusylver

    Trusylver Coach

    Nov 9, 2005
    Gympie, Queensland, Australia
    you are on the right track, keep adding until you gain then drop your intake back down a little and you will have maintenance level.
  4. ShantiFoods

    ShantiFoods New Member

    Feb 25, 2016
    weight losing is a good for health, but a problem is how to maintain it. My advices are starting with eating cereal products it is good for health, no extra calories and sugar in it and also help you to weight loss and maintain your body.
  5. Marawan Amer

    Marawan Amer New Member

    Jul 14, 2016
    Alexandria, Egypt
    It depends how active you are in your everyday life. A sedentary female may only be able to get away with 12 x 136 lbs = approx. 1650 calories per day for maintenance. If you are little more active you might increase it to 13 x 136 lbs = approx. 1750 calories. But these are all just estimates and it can be quite hard to manually determine your total calorie expenditure per day (unless you are wearing a calorie-counting wristband or something)

    Trusylver nailed it pretty much with what she said but this is if you want to have an estimate.

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