Maybe more? Confused...
 

So I've maintained an 80 or so pound loss for more than a year now, at 1,600-1,700 counted calories a day. But I'm wondering if I couldn't eat more...

I'm still working out five days a week (30 min. cardio per day, weights 3 times a week - a total 45-50 minute workout on weight days). I keep track of calories eaten and burned on Sparkpeople, and use a Polar HRM. During the month of December, according to my HRM, I burned:

Week 1 - 2,039 cals
Week 2 - 2,104 cals
Week 3 - 2,043 cals
Week 4 - 2,276 cals
So far this week with one day left - 1,490

On Sparkpeople it always gives me a notice that my calories consumed may not be enough for that much working out...but I have this FEAR of raising it.

I've said to myself time and time again that I CAN eat more. There are days when I eat snacks at work that don't get recorded....I HAVE to be eating more those days without gaining. But when it comes to seeing the number I've got this BLOCK in my brain.

Part of me thinks that if I wasn't eating enough I'd still be losing weight. But then there's another part that reminds me that during my weight loss I hit a point where I wasn't losing BECAUSE I didn't eat enough. I don't WANT to lose more, but I wonder if I can't EAT more?

If I input my weekly calories burned manually at Sparkpeople, it suggests 1,760-2,050 calories a day. Don't know if I can trust it.

I know to most people it SEEMS easy...just eat more and if I gain a little, I can lose it again. I mean, I did it before, right? I'm just terrified that if I SEE the gain I'll slip down that big, long slope again and end up right where I started.

Mindi, you already know that the only way you'll find out the answer to your question is to experiment. :)

But I totally understand the fear that's holding you back. None of us want to go back to where we were and that's what a gain represents to us. We all get it; we all have the same fears. :hug:

What if we come up with a plan for you? Not a free-for-all, but a plan with contingencies about what to do if you start gaining.

What if:

1. you count EVERY calorie, even snacks. The only way you'll ever know your actual maintenance calories is to honestly record everything.

2. you raise your calories to 1800 for a week

3. and keep your workouts the same?

Then you weigh yourself, come back here, and tell us what happened. We can all evaluate, brainstorm and then come up with a plan for Week Two, depending on what happens with Week One. You won't be alone and it won't be any kind of out-of-control experience.

Will you give it one week? I promise you that nothing bad or irreversible can happen in a week! And wouldn't it be cool if you can eat more and still maintain? :carrot:

It'd be much more than cool if I could....and you're right...it's not totally irreversible after ONLY a week...

I'll try it, starting my "week" on Sunday....I'll up calories for a week and get back to being strict with calorie counting...

I have a feeling that you may be in for a very pleasant surprise. :D

The important thing is to stay accountable and feel like you're still in control. Keep posting about what's happening. There isn't any way that you can head back down that slippery slope if you're still in charge and making smart decisions. And we've got your back. :grouphug:

I really hope I'm pleasantly surprised. I'm also really ready for life at work to get back to "normal" without the CONSTANT flow of holiday treats. It's hard working for the community newspaper...the people who like us brought us a TON of "gifts" like chocolate covered pretzels (LOVE THEM), homemade peanut patties, chocolate toffees, etc. Then the women I work with keep on bringing stuff (once they bought 10 POUNDS of chocolate candy and brought it up there). But they go through an "I want to lose weight" period at the start of every year...

I'll keep posting and see what happens. Thanks, Meg!

Mindi, I think Meg's plan sounds great! Do let us know how it goes!

Count me in on being excited about life without constant treats!!

I'm interested to see how you do also! But do stay with the 1800 for the entire week... that is, if you have a blip upward after a couple days, hang in there! Don't panic! :)

Jay

Sounds like a great plan. At least than you'll know - one way or the other.

And may I just add that it's times like these (the holidays) that I am even that much more overjoyed to work out of my home. I give you guys SO much credit. I really don't think I could refrain from those goodies. Wow. Just wow. No, I'm pretty certain I couldn't do it. Major kudos to all of you. My hat's off to you all.

Mindi, I hope your plan goes well for you. Try to approach it with peacefulness and a relaxed intent. This is just an experiment that you are trying for a week. I do hope that you will find a comfortable way of eating for the rest of your life. I look forward to hearing how it goes. :)

Mindi - I agree, raise the calories a little and see what happens. I know that it is easier said than done with the little voice in the back of your head talking about weight gain. :dizzy: Hang in there.

Sunday....didn't make it
 

Topped out at 1,689 for Sunday, but weekends are hard for me. Starting tomorrow, here's the plan...1,753 is the total, and I may throw in some green beans at supper...

Breakfast - 275
Quaker Quick minute Oatmeal plain 0.75 cup 225
NSA hot cocoa mix (chocolate oatmeal!) 50

Lunch - 450
Campbell's Chunky Healthy Request Savory Vegetable 2 cups 240
Premium Saltines 120
Joseph's Flax, Oat Bran and What Flour Pita Bread 60
Philadelphia Fat Free Cream Cheese 30

Dinner - 810
Homemade Spinach Greek Style Pizza (4 pieces) 680
Sweet Corn 80
Schwan's Trim Creations Chocolate Fudge Stick 50

Snacks
Banana (small) 93
1/2 Joseph's Flax, Oat Bran and What Flour Pita w/1 tbsp peanut butter 125

Almost 1,800....Gosh it hurts!! I'm already worried about it, but I think it will be ok...

End of day 1...feel the same as always. It was weird SEEING where the calories are coming from, since I once again started tracking EVERYTHING I ate today. I deviated from the plan a little, but accounted for it and made changes later to stay in range. I did make it to just over 1,800 calories. :carrot: GOSH it was hard. Sticker shock, if you will....

Without all the mindless eating and empty calorie snacks, I was able to eat a lot more REAL food, which was strange. I felt like I was eating a ton, but I know deep down it's no more than I was eating and NOT counting before.

Interesting about being able to eat more real food! That's a unexpected plus. Keep up the good work, Mindi, and we're all looking forward to your updates.:)

But of course, as soon as I think I CAN do this without the frivolous snacking...a lady walks in the door at work with a huge TUB of white chocolate covered cookies. Not just regular cookies either. If that was the case, I could work one into my day and be fine. No...these are miniature little bite sized cookies - the ones you can eat a handful of and not even realize you've eaten anything. Grrrr.....:devil:

Today's calorie total is 1,804. I've figured I can eat a bigger breakfast than normal, followed by a lunch based on the size of dinner. Tonight the husband wants beef tamales, but I looked at the calorie count on those things and will be skipping it. I'll instead be eating bean and rice tacos made with whole wheat pita halves, with some baked Tostitos chips and salsa. Yum.

No undue gains yet...139 this morning. Doesn't mean much, but makes me happy to see...

Don't you just hate that? Run, don't walk, far away! :yikes:

Thanks for the update. It sounds like you are staying with good principles of nutrition.

Jay

I've avoided the bathroom all morning long, because the cookies are there, close to the door...staring at me...So far, so good...

Well, today I'm at 1,654 and I'm stuck. I'm satisfied with breakfast, have a good lunch planned and a healthy dinner with snacks between. Maybe a good dessert is in order....Still no gains. In fact I'm at 138 today. So far, so good...

Hey! :wave:

I wouldn't go for dessert necessarily. I'd increase your portions of protein foods or perhaps include a little bit more complex carbs to bring that number up. For example, if you're used to eating 3 ounces of chicken, go for 4 ounces. Or have a whole can of tuna as a snack or meal instead of part of it.

Jay

I also wouldn't worry about one day here or there.

Good point, JulieJ08.

Jay

I think normally I won't worry if one day I fall in the 1600s or wherever....But this week I want to MAKE myself hit the 1800 goal every day to prove that it's ok for me, if that makes any sense. I think my weird little brain will try to justify the fact that I DIDN'T gain any weight by the fact that I went low a day or two...

I managed to get my total so far up to 1,704, and I'll put a little extra protein or veggie in with supper to get it up to the goal.

So here we are on Friday...140 this morning, which isn't out of the ordinary. I fluctuate from 138-142 from day to day a lot of times. I've hit 1,800 calories every day so far (maybe over yesterday, but I just couldn't stay OUT of the roasted broccoli and carrots at dinner!). Seems like this little experiment might work out ok after all...

Mindy-
I love reading your daily reports. Thank you taking the time to post them.

Sounds like you've got a good handle on all of this and so far so good!

Roasted broccoli and carrots - yumm.

Glad to hear it's going okay Mindi!

Cooking Light this month has a list of healthy resolutions, some of which speak to that Bright Angel has posted. Being more generalized, but not depending on "intuitive eating" which many of us agree just leads to disaster for us! :) Here they are. I especially liked "cook more" which seems to be slipping away from people. I overheard some parents talking to their small children at the pool the other night (swim lessons are at same time as lap swim) saying "yes, I know you're hungry. Daddy ordered dinner, we'll stop and pick it up and go right home and eat." Gosh, does just going to a swimming lesson necessitate a take-out dinner?

Oh, and the same CL magazine has a series on 10 healthy habits here which overlap with the resolutions, but include a few other things as well.

I've started looking at the "Cooking Light" site. Also, my mother-in-law gave us these little cookbooks for Christmas...one on 400 calorie or less meals and side dishes, and one on 150 calorie or less per serving desserts. We've eaten three things out of the 400 cal. or less book this week, and it's all been good! It's changing the way my husband is viewing a lot of things, as far as food is concerned...

Pat-
Great links. Thanks for posting them.

What I learned
 

So my "week-long" experiment is over...I made 1,800 calories on all but one day, I think. And I didn't gain a pound.

What does this teach me? That I CAN eat more and be fine. Will I always? No. There are some times when my meal calories are lower, and I'd have to fill in with more than I want to eat, or just junk, to reach that 1,800 "goal." Like tonight...I'm at 1,650 and will be stuffed today. And that's fine. Tomorrow might be different.

I like having the room to go higher or stay lower...knowing I'll be FINE. Couldn't, or really wouldn't, have done this without your encouragement. Thanks, y'all!

Mindi, congratulations on your experiment! We know this was hard for you to try, so :high: It just goes to show how we're all laboratories of one and we all need to experiment to see what works for each of us as unique individuals. It sounds like knowing you have a calorie range is going to give you'll a little peace of mind. :)

Thanks for doing this and sharing your results!

Yes! Peace of mind is wonderful! I was SOOOO locked in to 1,650...1,650....lt's almost freeing to know that it's not as rigid as I thought it was...

Howdy,
I too am glad you did this and posted along the way. I am starting to get close to goal and I am thinking through a lot of these questions. Your experience was very helpful.

Ah! Glad to hear that 1800 worked well for you! Of course, try it for another week. Kudos for being brave! :bravo:

Jay

What a successful week you've had!! Venturing out seems to have paid off. I look forward to hearing similar results this time next week. :)

My biggest problem today is that I'm STUFFED after lunch and probably won't get the afternoon snacks (an apple and 100 cal. popcorn pack) in at all...if not I may save the popcorn 'til after dinner tonight...we'll see.

I don't see that as a problem. Okay for the sake of your experiment *perhaps* and not *seeing* what happens on those 1800 cals two weeks in a row. So be it. But I certainly wouldn't eat if I weren't hungry. That's a path I think you're best off not going down. But like you said - you'll see.

Well, it's going to be a loooooong night tonight, involving an early supper. I'm "saving" the popcorn in case I'm hungry when I get home, but may or may not eat it.

I do have a problem, however, with eating because I "need" to reach a calorie goal, and not necessarily because I'm hungry. It's something I'm working on for sure...

So I'm already falling back into old patterns...seeing the calorie number (counted 100% accurately now) inching toward 1,700 and freaking out...cutting out parts of dinner, etc.

Didn't help that I got on the scale this morning and saw 144. I've never seen 144 since I started maintaining. I'm trying to tell myself that it's the soy sauce/sodium from the stir fry I made last night, and not a real "gain."