Maintenance mode

Today is a great day as I have met my goal weight of 195. Now comes the process of determining the right amount of calories and carbs to maintain my weight. This is what I received from my dietician.

I want you to increase your calorie goal by 100-200 calories per day with the incorporation of a few healthier starches, such as 1-2 pieces of fruit OR 1/2 cup beans/lentils to your diet. You could also incorporate some whole grain products, such as a whole grain wrap, to your lunch (with lean protein), rather than relying solely on Quest protein bars, as you have done in the past. This would help get real, whole food back into your diet and to increase your calories, as well as vitamin/mineral density, to assist in maintenance. Depending on your activity, I want you getting 1100-1400 calories per day, along with ~80 grams protein and 100-130 grams carbohydrates.

I am afraid of overdoing it and start gaining weight. Will have to think of some creative ways on bringing the whole foods back into my diet. 

I have made it this far and know that this is a life long journey.

Keep logging your daily calories and your weight, and you'll soon find the optimum number of calories you need to maintain.

And, congratulations on reaching your goal weight!

psychoticparrot

The transition into maintenance should not be like a light switch.

Think gradual......

- I would question.... increasing calories "per day"...... per week or month would be more effective in finding a balance point "in my opinion".

- Carbs look high for early maintenance.

- increase fiber

- Increase calories by content or frequency rather than quantity.

*** Disclaimer: Follow your doctors plan

Congrats on getting there !!!!

frisco

I would add carbs by adding healthy higher carb veggies , yams ,  winter squash

It is certainly not easy - we all know how to diet and what's needed to lose weight, but I, for one, never got to goal before.  I weigh myself every day - and then adjust my calories accordingly.  If I'm on the low side of my maintenance range, I indulge a little more...on the high side, I cut back on snacking.  Good luck!!  I'm sure you'll do great.

Congradulations.  Good luck with maintenance and lets us know how it goes.

Congrats on making it to maintenance! The beginning of a new journey, good luck to you!

I would NOT increase calories every day, as Frisco said. There is jyst too much variation day to day to see the effect.

I would also lose a bunch more to get and stay below your goal.

What I did was increase 100 calories per day for one or two weeks before increasing again. As I got closer, I would wait for three weeks or more before increasing again. I kept doing that til I stayed steady, but kept a close eye out, ready to cut back if I needed to. I'm 5 inches taller than you and maintain at 185.

Congrsts on getting to your goal!

Thanks for all the feedback. Being at 195, I was told by some friends to not loose any more weight. I plan to have a buffer and will definitely stay inder 200 lbs. I am going to be stqarting strength training and know that as I build muscle I will also go up in weight. I am a numbers guy and weight myself the same time everyday so that I can see the trends over time. I have been doing this even before starting this journey. I will definitely keep tabs on my weight and maintaining my caloric intake and protein levels.

I would stay on the low end of those carbs, especially in the beginning until you see what the scale does.  If you're doing LOTS of hard exercise you can probably get away with the higher number - eventually.  

I wouldn't add 100 calories a day...I'd probably start with 100 extra per week.