Maintenance & CC - experimentation (long post alert)
I have been calorie counting since June 1 (approx. 1400 per day). During that time, I did not weigh myself at all (I estimated that I started at about 180 or so based on my clothes). In October, I looked the way I wanted to look, so I figured I would increase my calories to maintenance. I use the freedieting.com counter, and came up with a loose figure of 1700, so I increased my calories to that. I still didn't weigh myself. The Tuesday after Thanksgiving, I finally weighed myself because I figured I needed to get serious about figuring out what my maintenance calories were. I was 140.6. I was thrilled as my goal weight was 145. I increased my calories to 1800 per day and figured I would weigh in every 3-4 weeks to see how that was going. I weighed in today at 137.2. So, during these last three weeks or so, I've lost about 3 1/2 lbs. So, I'm increasing my calories to 1900 per day to see how that goes, and I may need to weigh more than every 3-4 weeks for now because I don't want to lose more (I tend to lose fr/ my face, and at my age, that makes me look older).
For some reason, even though I know that people say you really have to experiment and cannot just go by the calorie calculators online, I always took that in the negative---i.e., I assumed that the calories listed in the online calculator had to be more than what I could really eat. I assumed that because I am in my 40s that weight loss has to be harder and slower. because that's what I've always been told. But I've been proven wrong. This weight loss attempt has not only been so much easier than in the past, but it's been faster. I remember in my early 30's, I calorie counted and ate 1500 per day, weighed in every 2 weeks, and was losing 1 lb. a week. At that time, it felt so hard to lose the weight. This time, just estimating my starting weight, I had to be losing 1.5 -2 lbs. a week & it has felt effortless.
The point to all of this is just to state something obvious but that I didn't take to heart until now: Weight loss is so individualized. We have to figure out what works best for us. No matter how many surveys or studies you read, no matter how many people you talk to, none of that matters as much as what you discover works for you. Here is what I've discovered about me this time around:
1) Activity really does matter! I think one of the reasons that I've lost so much is that my activity level is so much higher. I was one of those people who scoffed at the importance of exercise (some of my posts on here from the summer attest to that), but I've discovered that, for me, activity seems to matter quite a bit. I exercise 1-2 hours a day (if I'm just walking at a moderate pace, I usually go for 2 hours --I have a tread desk, so this is easy. If I am doing something more strenuous, I go for an hour). Also, I seem to always be doing something---cleaning, walking my dogs, etc. In my 30s, I did not do as much activity, so my conclusion is that the activity does matter.
2) Calorie cycling may have helped. In my 30s, I consistently aimed for 1500 per day. This time around, I've cycled my calories from the beginning. I did it because it works out better for me to have some days that are higher calories (for going out to eat, special occasions, etc.), but the side-effect of that may have been faster losses.
3) I didn't restrict or keep close track of the types of foods I ate. If I want pizza, I have it. If I want some chocolate, I have it. I just figure it into my calories. Fortunately, I love healthy food, too, so my overall diet is based on those foods.
4) I started counting my "day's" calories with my most unpredictable meal---dinner. That has really helped me to stay on track this time.
I hope this post helps those who are discouraged by the numbers they may see on some of those online calorie calculators or by the articles they read about what works for others. Only you can figure out what works best for you.
fantastic post!! I agree with everything yousaid, especially about how weight loss is so individualized!
I feel guilty whenever people ask about how I lost weight, so they can, too. I feel like if i tell them my plan, they will do 100% exactly what i did, which probably won't work for them, and then they'll get discouraged. i try my very best to get the message of "individual weight loss" across.
I found the same thing with calories, too. It scares me to keep upping my calories, but i am still losing weight (very slowly) and I eat about 1800+ cals per day!! That is crazy for someone my size...at least according to all those online calculators. My fear is that I will get too comfortable with this higher number, and if my activity level drops off, i will gain weight. This is why I eat less on non-workout days, so there is no guilt associated with missing a workout.
Your philosophy toward weight loss is similar to mine (except we have different views on weighing in), I didn't restrict myself on what I ate either and I still don't go crazy when it comes to nutritional content. Like you I just like healthy foods so I'll pick those over unhealthy ones most of the time. I try to eat more protein but that usually means choosing chicken over pasta—I refuse to start counting every little thing.
Figuring out maintenance seems difficult. Losing is so much more easier because all you have to do is find a calorie level low but not so low that you're depriving yourself and go with it. Maintenance can't be too little or too much and is a delicate balancing act. I'm having this issue now where I found myself weighing in at 134. I know I need to raise my calories at bit more than the 1600-1700 range I had thought I would be in.
I found the same thing with calories, too. It scares me to keep upping my calories, but i am still losing weight (very slowly) and I eat about 1800+ cals per day!! That is crazy for someone my size...at least according to all those online calculators. My fear is that I will get too comfortable with this higher number, and if my activity level drops off, i will gain weight. This is why I eat less on non-workout days, so there is no guilt associated with missing a workout.
I'm rambling...LOL...but thanks for posting that!
Not rambling at all--I completely relate to this part of your post. I, too, tend to look into the future and create all these fears based on what I may or may not do. Heck, I've even thought to myself, "What about when I'm 50? If I get used to 1900 calories a day now, I'll feel deprived when I get older?" When I really see that in print, I feel asanine for thinking it!! I'm trying really hard to just take one day at a time and be flexible---i.e., if something stops working for me one day in the future, I'll have to make adjustments. I want to try to stop worrying about it now, though.
sontaikle, thank you for posting that article. I read it with interest.
Congrats. Based on the 2 hours of exercise a day, it seems you need to up your calories to level off. Also as you suggested, that amount of exercise has really revved up your results. Wonderful. Now let me make a note to speak with my employer about getting a tread desk for me
Weight loss is so individualized. We have to figure out what works best for us. No matter how many surveys or studies you read, no matter how many people you talk to, none of that matters as much as what you discover works for you.
I completely agree as well! We can look at articles and statistics, but in the end it's us and our bodies and also our circumstances too!
I wholeheartedly agree that exercise is a huge part in losing weight. The weeks I don't exercise as much, then I must be extra tight with my calories or else I won't lose weight.
I'm also learning for me, to take it slow and steady. In the past I would give myself these huge goals that I couldn't accomplish and then I'd give up. Now, as long as I see the scale go down over the month, I'm happy.
Also, take measurements! I haven't done this lately and need to! But, it's another way to see results!!
This is a great post. Congratulations on your success! I agree with everything you've said, and find it amazing that you did not weigh yourself!
I tend to keep a constant eye on the scale, but I don't freak out about it. I also tend to choose healthy foods as a general rule, so I think counting calories is a good strategy for me. If I start going overboard on carbs, I'll probably feel hungry, and that will be a signal that I need to watch it.
. . . I also tend to choose healthy foods as a general rule, so I think counting calories is a good strategy for me. . . .
Online tools make it so easy these days.
I absolutely agree. I feel as if my smartphone app has saved me! Even the fact that I put in my activities for the day seems to encourage me to actually do those activities. There's something so satisfying about being able to log an exercise class or a walk and see how many calories were burned (I know the numbers are often not accurate, but I still like to see them).
I absolutely agree. I feel as if my smartphone app has saved me! Even the fact that I put in my activities for the day seems to encourage me to actually do those activities. There's something so satisfying about being able to log an exercise class or a walk and see how many calories were burned (I know the numbers are often not accurate, but I still like to see them).
Oh, yeah, I LOVE my FitBit... I don't believe for a minute that it is accurate, but at least it's SOME number. I've been using it since November and logging my calories on their website, and it compares that to my activity (at least what it picks up on), and tells me how many more calories I "can" eat (or whether I've gone over for the day). Even though it's not precise, so far these numbers are working for me!
lin43: I was SO excited to see your "long post alert". I think I appreciate your journey so much because you really believed in yourself while you were doing it, you didn't create extra anxiety for yourself by weighing everyday, adding in a crazy amount of hardcore exercise, or restricting yourself to a super low calorie amount.
Everything that you did reallly is sustainable for life. If I were you, I'd eat a healthy calorie amount, such as 1800 a day, and just see what happens. You obviously won't get too thin on that amount - maybe lose another 2-5lbs, but nothing tragic.
I loved your trick about starting your calorie count for the day at your dinner meal. That makes so much sense, especially for those who tend to snack in the evenings.
I agree with a less stress approach. Anxiety about weight loss is counterproductive in an effort to lose weight.
Thank you all so much for the encouragement! Isn't it great to have a place where we can discuss all this (my husband is bored with it after about 5 minutes---not that I blame him ! ).
Quote:
Originally Posted by Unna
If I were you, I'd eat a healthy calorie amount, such as 1800 a day, and just see what happens. You obviously won't get too thin on that amount - maybe lose another 2-5lbs, but nothing tragic.
Actually, as crazy as it seems, I'm pretty sure I need to eat 2000-2100 per day or lower my activity level. As you know, I've been playing around with the numbers to see what my maintenance level is. When I discovered on the Tuesday before Christmas that I had lost an additional 3 1/2 lbs., I increased my calories to 1900 per day. Then, from Christmas Eve all through this week, I've averaged 2000 per day (mainly because of an extreme amount of caloreis Christmas Eve and the next day). But I stepped on the scale this morning, and I'm down another pound! So, I've lost that additional pound in less than two weeks, which technically means that I have been at at least a 250-calorie deficit during that time.
As I mentioned in my post, I don't want to lose any more weight because my face gets too thin, and that makes me look older. (Besides, I'm not that ambitious, so wearing a size 6 is plenty small for me ).
I'm hoping if I either decrease my activity (which will be hard because now, I'm so used to doing a lot of moving around) or increase my calories to 2100, I'll stop the weight loss. It feels surreal to type that since I never thought I would have to worrying about halting my weight loss.
Maintenance & CC - experimentation (long post alert)
