A little help with maintenance. =)
Hi everyone. I've been gaining weight since about November/December, and I've finally reached my goal, which gives me a BMI of around 21. In the past few weeks I upped my calorie intake drastically in order to speed the process up. I was eating 2600-3000 cals (I'm moderately active some days)...now, I have no idea to do! I haven't "maintained" my weight since I was 13, so does anyone have any tips/advice/etc? =)
First step is to work out roughly how many calories you need each day based on your size, age and activity level. The CC calculator isn't a bad place to start. This will give you a number to aim for.
Next step.... maintenance is a lifetime business. Even though you have a number to aim for there will be some days where you need to eat more, because you're especially active, you're at a special event or you simply choose to indulge. Other days you'll decide to eat less than normal, maybe to compensate. It's about maintaining a balance that fits with real life.
Finally... check-weigh yourself. Once a week see what your weight is doing. You can reasonably expect to be within 2 or 3lbs either side of where you are now so don't panic if the scales go up a little. If your weight stays in a similar place then you're successfully maintaining.
Are you talking about the burn meter or the calorie target? The burn meter says I burn 1700 at lightly active and 1900 at moderately active. And I weigh in weekly so I think this will be an easy weigh to ensure I don't slip back.
Thanks for your advice!
If you've been gaining up to now you could reduce your intake steadily by 300 cals at a time. So start with 2600-3000 and go to 2300-2700 next week and so on. If you drop 300 cals and your weight starts to drop then you know you've gone too low. I didn't pick it up in my first reply but, because you're only 18 and your body is still developing, you could very easily find that you maintain on a much higher level than 1700-1900 (which is a low intake). If you've been underweight/malnourished for a long time you could grow taller, for example... and then your BMI would drop.
The CC calculator is calibrated for the over 21s. http://www.bcm.edu/cnrc/bodycomp/bmiz2.html This link might be more appropriate.
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