Advice please, proper intake for maintenance...

Hi everyone I need some advice. I have lost 100lbs between May 2008 and April 2009. I have been maintaining my weight since April. However in April I changed my workout routine and according to the gym body fat scale and my measurements I have lost 2.5% body fat and several inches from different areas with approx. 1lb lost. I am 5'5" and I weigh 124lbs  with a medium body frame. I work out cardio circuit training x5/week, yoga x7/week and walk my dogs every evening for a brisk 15 minutes. Basically I do an hour of physical activity a day. I work a moderately sedentary job, some days I walk ++, some days I am at my desk or the computer a lot. I am eating 2500 calories a day (which is higher than the calorie counter on this site recommends), I eat 25% dietary fats and approx. 60-70g fiber daily (with no GI upset from this). I have not had a period since Jan 2009, my most recent bloodwork now shows basal levels of hormones. Through my weight loss process I seem to have lost all ability to intrinsically eat and basically I eat what my menu plan tells me to. Yes I see a psychologist re my eating behaviors and yes I greatly fear gaining weight. I guess what I am wondering from all of you successful maintainers is does my calorie count seem low given my activity level etc., I feel like with the muscle that I have built I really should have seen some muscle weight gain. Also could the amount of fiber that I eat mean that I require more calories to maintain. I would really like to get my period back. Also would decreasing my fiber increase the calories that I process each day and would that cause weight gain, for anyone who has decreased their fiber intake.

I strongly recommend that you consult a professional nutritionist.  Just a good hour with a knowledgeable professional would get a lot of your questions answered.  Congratulations on such a wonderful weight loss.  That is very commendable!  Best of luck on continued good health.

first off, major major congrats on losing the weight.

second, i second what pilgrimdude said.  you should really see a nutrionist who can tell you exactly what you should be taking in given your stats.

also, isnt 124 a little small for a medium body frame?  just wondering...

I am in a similar situation in that I dropped right at 90lbs over about 18 months. I am a 6’ guy and went from 280 down to about 190. I am into cycling and I try to get in about 75 miles a week. I ride probably 4-5 times a week. I am fairly active besides the cycling. I always take stairs, park way out in the parking lot, go for walks to break up the day, etc. As far as cals, I usually stick around 2500-2700cals a day. I suspect I am a bit low given my size and activity level as I have lost about a pound a month since I started the maintenance phase. I do agree that it wouldn’t hurt to get some professional advice…In fact, I am planning to do that myself. I am really happy and proud of my weight loss and I want to make 100% sure that I keep it off and stay healthy for a LONG time to come. Good luck and congrats!

hayliemonster and tsjej:

I can't say enough how amazing what you have done is.  Now that you have achieved such wondrous results, best luck in maintaining.  You two and others like you are truly remarkable!

I only lost around 45 pounds, but, after losing it, I have since gone in for an appointment to get accuarate body fat and weight checks.  The health-wellness doctor basically agreed with almost everything about my diet, except that I drink too much coffee, not enough juice and water, and I should cut back on artificial sweetener a bit and drink less diet soda.  Also, he gave me some pointers on getting enough iron and zinc, since those are two things I need to watch because of my somewhat lower iron and white blood cell counts.  The difficult part was that the exercise regimen he wanted for me just isn't what I want to do, but I didn't tell him that.

I can understand the fear of not wanting to gain ... you seem to have a good healthy lifestyle. Personally I think it takes time to build muscle, perhaps you would want to consider joining a soccer team, take up swimming or even basketball?