I need advices from maintainers!
Good morning!
Well I'm trying to maintain for 5 days now. When I decided to maintain Wednesday, I ate my maintenance right away and I still continue. I started to do cardio and weight training again since Thursday. Thursday I did cardio, Friday also and Saturday I did weight lifting and cardio. I took Sunday off.
Wednesday I was 112.4, Thursday I was 114.2, Friday I was 115, Saturday I was 114.6 and Sunday I was 115.6.
Today I don't know. I didn't weight myself and will do only Wednesday. I decided to weight only on Wednesdays from now on. Those numbers freaks me out even though in the back of my head I know it's a combination of water retention in my muscles because of the workout I started to do recently and more food in my body.
I found this morning I'm not too obsessed about my weight since I do not know at how much I am but my pants felt the same way as it did 2 weeks ago. That means the weight I gained is not fat. If it is, it doesn't show yet.
One question I have is, should I trust the numbers on CC? My maintenance is supposed to be 1500 at a sedentary level. I know it's approximate but do you guys eat what your numbers are telling you or you eat less/more?
When you started to maintain, how things happened to you? You gained, you maintained, you lost??
Thanks for any input!
Don't stress about the numbers fluctuating from day to day - as you acknowledged, there can be some pretty significant changes in body weight within a day or two depending on a lot of different factors. Once a week is probably better.
Generally, the numbers on CC are pretty reliable, although I've also tried comparing the numbers from other calculators as well - you can find many on Google. You must remember, though, that these numbers are not set in stone and everything will vary from person to person - you will just need to listen to your body.
A lot of people put on a few pounds once they start maintenance, mainly because our bodies are still used to eating less. It will all begin to even out - just be sure you are eating enough for activity level. Hope that was a decent answer. Good luck!
Another question. Once you start to maintain, everyone seems to gain some pounds. But did one of you guys gained enough to feel tight in your pants, like it felt it was real fat pounds. Or it's just fluctuation that goas away with time. On an average, how much time does the weight stop to go up and start to lower or maintain? I started to maintain at 112.4, will I ever see that number again?!
I wish there were more people on this forum to answer me and add their experience..
I can't get an accurate number from this site because I can't properly account for my activity level.
However, I was given a range by a nutritionist that turned out to be too low (and she warned me it might be), so I lost 10 lbs more than I expected to. Your weight will constantly fluctuate, so I'd try not to worry about it too much.
I run about 8km 5 xs a week and do some weight training, but other than that I'm pretty sedentary during the days so I try to eat around 1500 cals. I heard that you're suppose to calculate your weight by 15 if you're active and that will give you a reasonable number to go by to maintain. Who knows, but it's been working so far.
Initially, I struggled. But I didn't gain - I actually lost more weight. In retrospect, my issue was that I went immediately back to my breakfast-skipping habit. Also, there was this mental thing - I was still in "diet mode."
My ideal is 107; I have a range from 105 to 110 I give myself: anything below 105, my weight is too low and I'll have to shop in the children's section (I'm only 5'0") plus I just don't feel right and start losing my breasts. I'm probably fine up to about 112-113 range... maybe even 115... but 110 is my "time to take action before it gets out of control" number in my head. If that makes sense.
Well, early October, I had dropped down to 105, and was starting to get concerned, because I just couldn't seem to get the hang of the maintenance thing!!! Since then, we had halloween, and my daughter's birthday (she wanted cheesecake!) and thanksgiving. And my weight blipped back up to 108, pushing into 109.
Since Thanksgiving, I finally seem to have my act together. I have maintained between 106.8 and 107.6 (i.e., 107, my ideal) for two weeks straight. I think a big part of it is I simply went back to basics, for me that is: eat as many fruits and veggies as possible, and don't skip breakfast. I don't weigh or measure food, or count anymore (but I do weigh myself every day). I just eat sensibly and try not to overthink (not always easy!).
During all this time, I did NOT feel like I had actually gained any fat. My clothes fit the exact same. Well.... at 105, they were starting to get too loose. But I mean that when I hit 109, my clothes fit the same (comfortably) and I looked the same as I did at 107.
It's only been 5 days, I highly doubt this is true weight gain. It's very very likely glycogen storage effect, what with all the exercise you do. Your muscles are soaking up glycogen and water because you're eating more now. And maybe they are also growing a bit too. As long as your clothes fit the same, I wouldn't stress over it. I would only worry if the trend continues for longer than two months. Chances are, it won't. You may see wild fluctuations initially, then, if (like me) things will settle down to a more even, steady pattern.
When I was in weight loss mode, I ate around 1400-1500. I rarely, rarely went as low as 1200.
If you are only eating 1500 to maintain, and find your weight is going up, then either something's up with your metabolism Or my metabolism is freakishly higher (which I doubt) OR I really REALLY think the issue is glycogen storage effect!!!!
What that means is that your body probably needed way more calories to support your cardio and particularly your weight training efforts, but you weren't giving it to your body. So it is sucking up every extra calorie, and storing it in the muscle, or using it to repair and build stronger muscles.
This is not the same as gaining fat - not at all! Let me ask you this: do you find you have much more energy now that you've upped your calories? Are you finding your exercise sessions to be a lot easier? Are you able to lift heavier weights lately? Seeing major progress on the cardio? Have you measured your inches lately - and have they shrunk?
On another note, jenmcc, the "glycogen storage effect" sounds so right. I did notice that when I was exercising hard 7 days a week I did lose weight and I had been at 1200 calories. As I entered maintenance, I slowed down to 5 days a week 1300 -1400 calories. Still losing weight, slowly. I did notice that the past week when my son took ill and my "routine" went to heck I didn't exercise, but lost weight. I couldn't figure out why. The "glycogen storage effect" sounds like the reason. BTW, I do not log my calories since 11/21 and I used a "cheat sheet". Now I don't even use the "cheat sheet". Much like you I eat as sensibly as I can. Everything in moderation. Your "glycogen storage effect" theory just struck me as really "cool". How do you know this?
I will answer your last questions.
- do you find you have much more energy now that you've upped your calories? Yes I have way more energy, that's why I started doing cardio again.
- Are you finding your exercise sessions to be a lot easier? Well I started cardio when I started to eat mor but compare to before sessions are the same. I can do 60 minutes at 75% 95% maximum Heart Rate.
- Are you able to lift heavier weights lately? Again, I started weight lifting only 3 days ago but compare to before I lost a little bit of strenght.But the session was intense and I had energy until the end.
- Seeing major progress on the cardio? Again, I just started to do cardio again but compare to before It's the same, I can hold an intense cardio session.
- Have you measured your inches lately - and have they shrunk? From October 15th to December 2nd I lost inches from everywhere, mostly my hips and waist. I didn't lost from my arms or calves.
That's about it. I will see Wednesday where I am with my weight and will adjust things. I'll also check how my pants feels, that's the best indicator.
Thank you again!
When you exercise, you deplete this supp;y. When you eat a carb-rich food after exercise (particularly within the first two hours) your muscles suck up the glucose and sock it away in the form of glycogen with 4 parts water... for your next bout of exercise.
The glycogen itself probably doesn't weigh much... but the water does. (Weigh a bottle of water and you'll see that). This isn't quite the same as the retention you get when you eat too much sodium - you don't necessarily look all puffy from it. But, it definetly has a weight that shows up on the scale, and can be a factor in weight fluctuations for those that exercise and, in particular, weight lift.
If you are in constant calorie deficit mode for a long period of time, your muscles can't easily replace this glycogen, because you're simply not taking in enough calories. So the theory here is that amoria had depleted her glycogen stores while dieting to lose weight; when she increased her calories to go on maintenance, the calories went immediately into the muscles - NOT fat - in preparation for her next bout of weight training/cardio.
What you need to do is brace yourself mentally to accept that your new normal weight is a little higher than you wanted. As long as your clothes fit the same, it's probably not fat, it's the water+glycogen in the muscles, which is necessary for weight training.
I would accept 115 in your mind as your maintenance weight - IF weight training and doing cardio. You might bounce around from 112 on weeks you slack off on the exercise, and go up maybe to 118 on weeks you hit the weights hard, it's TTOM, and you eat something overly salty. But 115 sounds like the happy new medium.
If after several months of weight training you decide you want to drop further, then you can experiment with minor calorie restriction again, but honestly and in my experience, if you keep up the exercise, you will probably find you can maintain 115 or even higher and *still* lose inches while being able to eat more.
When I weight trained in the past - very heavy weights, heavy schedule - I reached around 120+ and was actually slimmer than I am now!! One inch less on hips, one inch less in waist, but one inch more in calves (which are the strongest muscles in your body... so having that extra inch was actually a positive thing.. my calves are kinda too scrawny right now). So, at 120 I was slimmer AND could eat upwards of 2000-2500 calories! Vs now, I'm maintaining at 107, not quite as slim, and need to maintain at 1800.... which do you think is better???
I know the answer myself, unfortunatley due to health reasons I can't do much weight training at the moment... I do hope someday to get back to it, but I probably never will get to the level I used to do. :-(
I will weight on wednesday and see where I am and will not freak out if I'm more then 115. If my pants fits right, everything is normal.
I enjoy eating more even if at times it's difficult since I'm so used to portion control and eat less. I have so much more energy, I feel great, I am way more active then I was. I just hope everything will be all right and will not gain my weight back.
I think I just needed some comfort from someone experienced.
I will definatly keep posting in here and ask you questions if I need some guidance!
Thank you so much!
All of the suggestions you have gotten have been wonderful, here is one thing to think about. If you are trying to maintain at one specific weight (112 pounds for example) you are going to drive yourself crazy. Try to maintain within a five pound range for example from 108 - 114, this will allow for the daily fluctuations and your appearance is not going to change from one to another. If you are getting above the high end, or below the low end of your range you know it is time to make adjustments in what you are doing.
I got really tired of trying to lose earlier this summer, I was about 10 lbs above goal, so I decided to maintain for a while and then begin losing again. I maintained within a range like this and about a month ago started losing again. One thing I think is vital to maintaining weight loss is to weigh often. For me it is every day even when I know the scale is going to be high. This forced me to deal with my weight and my food choices every day. If I skipped a day with the scale, I found it easier to skip the next day and so on until I had not weighed for almost 2 weeks. If it is easier for you to weigh in every week then do that but make sure you know where you are on a regular basis and it will be easier to maintain you weight loss.
Just my 2 cents, good luck and congrats on the weight loss!
:) I just started maintaining myself and I know how stressful it can be when you see the numbers move up and down. First thing I learned is that you can't have a final "number" you want to be. You have to find a weight range that you wish to fit into. Give it 5-7 pounds of allowance. That's how I'm trying to set my mind so I don't get freaked.
You will have water weight at times, muscle weight gain, food weight that hasn't been digested yet, etc. It will always range. We can't remove everything from our bodies and weigh JUST the body itself. There will be varying factors.
Your best bet will be to weigh once a week, and use the tape measure. Easier to track maintenance with a measuring tape ;) with all the working out you're doing I can imagine you gaining muscle weight and losing fat/inches.
Tomorrow is my weigh in. I'm nervous but I know it will be ok. My clothes still fits the same. That's what I need to take into account now.
I'll write back tomorrow morning.
Good morning!
Today is my weigh in. I am 114.6!! I think I got nervous for nothing!!
I'll continue to weigh everyday to see my fluctuations and learn to deal with them. What I'll count is the overall, the tendency of every Wednesdays.
Thank you all for your great advices. I will never said it enough!
One thing that I would like to see here is more people posting.
Losing is great but it's important to learn how to maintain it and we need as much experience people as possible to share their experiences.
Thanks and have a wonderful "cold" day!!
That is exactly where I am. My weight ranges from 112-115 depending on the day and what scale I'm on..which is ridiculously frustrating. I eat anywhere from 1200-1500 calories most days of the week with 1 or 2 days I eat around 2500-3000 or possibly more:S But, I workout 5-6 days a week for 1 hour to 1 1/2 hours everyday. I combine running and walking in those workouts, mostly running. I feel like I'm struggling to maintain my weight even though I'm eating healthy and working out all the time. I don't really know what to do.
The numbers will definitely fluctuate day to day. Three important factors in my daily weight are how much water weight I have, have I done my RR (rest room or reading room), and when did I weigh. The biggest fluctuation I ever saw in my weight was when I weighed 178 at 1:30 a.m. after coming home from a 4 day reunion. I was full of food, coffee, and beer. Just 2 mornings later at 8:30 a.m. I was down to 165.6. Now, I know that increase to 178 was mainly water weight and the fact I needed quality time in the Reading Room. I also know that I always weigh less in the morning than I do at night after waking up from a 6-7 hour sleep, plus I excercised more and cut back on calories for 2 days.
If I want to weight my heaviest during the day, I will weigh after my "lunch" and before I have done a major exercise aspect of my daily regimen. At that point, I will be full of food, coffee, and water. If I want to weigh my less, I will weigh immediately after my hardest workout of the day, where I have sweated off a bunch of water weight and before I have one of my larger meals. For example: 1) weighing after waking up -- 168.6 2) weighing after lunch and before going walking -- 171.4 3) weighing after walking, lifting, and crunchers -- 169.4 4) weighing after an evening meal and before doing the exercise bike -- 172.3 5) weighing after doing exercise bike, a hot soak in the tub, and RR time -- 170.4 and 6) weighing before I go to sleep and after I have had some water and maybe eaten some walnuts or almonds or some egg whites or apples, etc.-- 171.8. I feel I my weight for the day was 170.7, the average.
Those were taken from one of my days a couple of weeks ago when I weighed that many times in one day, which I don't do as often now. So how much did I really weigh on that day? What I do is average all my weigh-ins for a day and I call that my weight. I probably am going, though, to only weigh when I wake up and then just before going to sleep for the night--and then I will average the two and call that my weight.
Guys this is an ancient thread you are replying to.
Yeah, but I am an ancient guy.
