Okay guys…here is the deal. I am a 42 year old 6’ guy. In January of 2008, I weighted in at 270lbs+. For the next 5 months I cut my calories to about 1800 and I hiked about 2-3 miles a day. I lost 40 pounds in that time. I went from a size 42 to a 38 pants size and felt great. Rather than try to monitor/maintain, I pretty much ate whatever. I mean I didn’t go crazy, but I didn’t really worry too much about what I was eating. I didn’t do as bad as one would think, but I did put on about 8lbs in 8 months. So this past January, I decided enough was enough and went back on my diet and even though I know better, I really cut back and probably had about 1300-1600 cals a day, which is not nearly enough. That said, I dropped to my current goal weight of 199lbs this morning. So roughly 40lbs in 4 months. I have been doing a good amount of biking and also walking/hiking. In fact, I recently started a goal of biking 1000miles by the end of summer. In fact, in the first two weeks I have right at 110 miles in the books.
SO….here is the thing. Obviously I want to maintain my current weight. I have read a lot about folks dropping too quickly and then struggle to maintain. My “plan” is to increase my cals slowly. Maybe start with 2000 a day for a couple of weeks, then maybe 2500? Give than I will probably bike about 50 miles a week, do you think this sounds reasonable? Any advice?
Have you tried using the CC calculators to get a handle on what your total energy needs are? If you're biking 10 miles or more a day then you qualify as 'moderately active' and I work out that means you need 2700-3300 cals a day.
If you've been crash-dieting and you drag out the calorie increase you may well find you gain more and for longer than if you 'rip off the sticking plaster' and go straight to 2700. Choose good-quality wholefoods, eat regularly, drink plenty of fluids.... stay off the scales for a week to let things settle down.
Finally... be as accurate about your maintenance calories as you were about your weight-loss ones. And keep counting the calories for a few months until you get into a good eating habit where you're confident you're getting 2700-3300 cals a day - almost without thinking. After that point, continue to spot check what you're eating from time to time so that portion-sizes don't creep up, etc. The biggest cause of yo-yo dieting is taking the eye off the ball.... it's so easy even if you don't 'go crazy'.
Hi, I am a 43 year old guy and have been between 185 and 300 my whole adult life. I do mean around I have reach my goals then just did what I want and ended up at the beginning at least 5 times. Here is the one thing I have learned do not deny yourself or eat to little sooner or latter it gets so frustrating you just give up. I also think it helps to know if what you are eating is healthy but not to expect everything you eat to be an A or a B. Good luck
