Forewarning - *Long Post Alert*
The following info is for my records and specifically for the "maintainers group" in this site. I will be absent from this forum less frequently now I have reached goal. It feels essential to start, or at least attempt to put some of this out there. Especially, because “weight maintenance” on a social and cultural level, is still a very new thing. People are either in weight loss mode or weight gain mode.
But, the concept of weight maintenance still tends to remain this nebulous realm where people go when they hit goal and somehow just magically keep the weight off and live happily ever after.
I hope I’m not breaking any hearts when I let you all know this is not true. Community and support is absolutely essential for the maintainer, which is why I keep very tied at this point to the Half Size Me community. It’s one of the very few communities out there that keeps maintenance in mind throughout the whole weight loss process, regardless of one’s WOE.
The final goal is to transition into a deficit again next spring in order to lose whatever remaining pounds are left between this current weight and 140. However, since I’m working up slowly to maintenance calories, I may continue to lose a bit, so we’ll see where I end up when all is said and done.
That being stated, I am putting out there exactly how I’m transitioning into maintenance. So, if there are folks curious as to how it can be technically done through CICO, those unfamiliar with weight maintenance will have an idea what their own journey may look like when they hit goal. (Note: I use MFP to track and log my food)
As per my health and weight loss coach’s suggestions, there are a couple of ways to roll into maintenance.
You can rip off the bandage and hop right into maintenance calories. There are several sites out there that will provide you what those are at your current weight, height, age and level of activity. Here is the link I use and have the most success with.
https://www.freedieting.com/calorie-calculator
I like this one because it’s been pretty darn accurate and provides a “zig zag” calorie option, which really works with this body’s metabolism and lifestyle. I don’t always want to eat the same cals everyday, and this “zig zags” the weekly allotment in such a manner that I can fit in treats, fun foods, and large meals when I want to - but still keep to a weekly deficit or maintain based on preference. I’ve lost a pound a week using this method, so as the old saying goes “if it ain’t broke - don’t fix it” LOL
2. The second approach to maintenance is commonly suggested for the apprehensive maintainer - BTW, that is me, over here *waves hand emphatically in the air*. This approach peels off the band-aid a bit slowly, and allows the individual to work up to maintenance cals by increasing calories around 2% per week. I’m also using a loose version of the reverse diet approach.
Basically it looks like this: (view calorie trajectory below). The target number is where I want inevitably end up after subsequent increases
If the next weigh in reveals a drop in weight or remains the same, I will increase calories by another 2%.
If however, the next weigh in reveals an increase, I will hold steady with my current caloric intake for another week.
In short, I will only increase the cals by 2% when weight continues to drop, or remains the same for more than one week.
When I hit 1740 cals, I’m going to sit pretty for 6 weeks to see how my weight trends. If it trends up - I’ll decrease by a few calories. If it trends down - I’ll continue to increase by 2%.
In this way, I’m giving the body and metabolism a chance to adjust to an increase in food intake and it also allows for the mind to adjust too. Trust me, rolling out of this stage is definitely a “mind fu#k”! This brain has to get accustomed to hopping on the scale and not expecting a loss - and that is a process in and of itself.
I have no problem confessing, it feels totally weird to be adding calories in - I’ve been so laser focused for 20 months on what to take out. Going into reverse definitely sends this mind into a tailspin of emotions somewhat on par with “whaaaa the…..?!”
But, we’re not just stopping there! Fitness will need some tweaking as well. I still exercise 4-5 times a week (cardio, strength training, and yoga). I have definitely increased muscle tone, but at 5’2 and 146 lbs - my protein intake is definitely lacking, and as a result so is the amount of muscle mass I am capable of.
Even muscle man Venuto confesses, shorties got it tough meeting protein macros in a deficit. And, at one point ya just do the best you can.
I’ve kept up with strength training for sure, but Cardio still remained supreme for caloric burn. But, now it’s different. As I add calories back in - I can increase the protein, pull back on the cardio, increase the strength training, and thus increase this body’s muscle mass. YAY!
I have already pulled five minutes from cardio this week, and started incorporating some of my strength training exercises in AFTER cardio is completed.
The goal will be to remove a total of 15 minutes of cardio on the recumbent bike, continue with 30 minutes at level 16 interval training. And, then move into weights directly afterward. I’ll continue with core and leg exercises on an alternate day, and then of course yoga.
I’m also learning to use the magic formula of eating something carb before I workout, and making sure to get in protein afterward. I have to say, it really helps provide energy
Regarding the reverse diet approach - do I think I’ll be able to get my metabolism revved up enough to exceed the standard maintenance calories for this girl’s weight?
I don’t know - I’m experimenting here. From everything I’ve researched, it’s not impossible but it seems those folks able to increase their metabolic set point using this method are referred by their trainers as having a “hyper-sensitive” metabolism.
I have also watched videos where trainers readily said, they hit their standard maintenance cals and that is where their bodies preferred to maintain, which as far as I’m concerned is okay too.
Presently, with my current activity and lifestyle it looks like maintenance cals hover around 1800-1900 cals.
Would I like them to be higher? Well, HELL who wouldn’t?! LOL
But, at the very least, this approach allows my metabolism to recover appropriately, especially after such a long time in deficit. If I ripped the band-aid off now, I might be able to maintain at this weight, but the water weight alone from so much food will throw this body into a tizzy - not to mention my poor digestive system. haha - truth.
We’ll see what happens…Have a blessed day, everyone!
