Hi. I started out at 124, 5'3.5", 41 years old chick. I was laid off work in November and stopped eating out and started exercising more. I lost 1 lb a week, and wanted to maintain at 110 lbs. I weigh 108 and I am still losing weight. The problem is I exercise every other day, for about 60 minutes. I work out with free weights and resistance bands. A typical day of meals is coffee, grapefruit, blueberries and fat free Greek yogurt, and light English muffin for breakfast. For lunch, Turkey sandwich on wheat with light cheese. For dinner, spinach and romaine Salad and a baked chicken breast. For dessert I sometimes have 1/2 cup of low fat ice cream and sometimes popcorn for a snack. My question is, do I add 100 or 200 extra calories? I don't really want to exercise less. Thanks.
WOW...you'll find more than a few 3FC'rs that WISH they were in your shoes! Your diet seems light on the carbs...maybe add some nuts, extra piece of chicken on your salad...some quinoa, or brown rice...heck...what about a nice slice of pumpkin pie? Nomnomnomnomnom...I'm getting hungry just thinking of all the possibilities!
I have not ever weighed more than 126 lbs, and I think just not eating out as much helped speed up the weight loss. It was just a lb a week loss though. I can probably add brown rice and extra veggies to dinner. I wasn't sure if I should add carbs or protein.
Most maintainers on this board eat a minimum of 1400-1500 calories a day, and at 5'4"-ish, you probably need more than that. I doubt that adding only 100-200 calories a day is going to stop your weight loss, just slow it down a bit. I suggest adding 200 calories/day for 2 weeks by adding some healthy fats (e.g. almonds, olives, avocado, etc), as your "typical day" example seems to lack them completely. Then, if you're still losing, add another 200/day of your choice -lean protein or complex carbs. I'm betting you get up to 1700-1800 cal/day before your weight stabilizes if you don't slack off on the exercise.
It sounds like you are guessing at how many calories you are eating. Do you actually measure your portions, or follow a good calorie counter ? I find when I guestimate I am way off usually by underestimating how much I am actually consuming.
I was using an app on my Android phone to record my meals and I was eating at least 1200 calorie. I used to eat out at least once or twice a week, so I was probably used to eating more calories. I am getting hungrier again now and no I need to eat more or I won't have any energy to exercise. I found exercise to be a great stress reducer while I job search. I have gone on a 2nd interview with a corporate HQ and I am hoping to start work soon.
Howdy,
I have your "problem" too. I have added more calories & carbs in gradually and monitored my response over a period of time. Currently I have dedided that life bounces me up and I do not need to add in extra calories. Life seems to help bump me up. Easter was a blast being lower weight and then having quite a bit of wiggle room to enjoy delicious foods. However, I did not take it as a free for all extravaganza. In fact, I recorded any symptoms I ex[erienced along with my calorie/carb levels. I will also overlap observe how long it takes to settle down along with my current hormonal cycle. I use apps on my iTouch- ************ and LoseIt as well as fitdays journal. I have an upcoming cruise, so I want to be at my low end of my weight going into that 2 week trip.
For my maintenance plan- I measure my food & myself daily. No isle of denial ever again.
Still losing and no longer want to
Your diet seems light on the carbs...maybe add some nuts, extra piece of chicken on your salad...some quinoa, or brown rice...heck...what about a nice slice of pumpkin pie? Nomnomnomnomnom...I'm getting hungry just thinking of all the possibilities!
