I (32F, 5’8”) started losing weight May 2017 at 259lbs. I’m finally approaching my goal weight! Here is my plan for transitioning into maintenance!
Calories:
Current calorie intake: 1700-1800 TDEE: ~2400ish
Calorie plan:
Starting where I am now, I’ll add 100 calories/day for a week or two, then add another 100 calories/day, until I stop losing weight. According to the calculators that should be around 2400, but I’ll be using the app “TDEE Tracker” to see where I should level out.
Intuitive Eating:
I took about a year off calorie counting while losing. I ate intuitively while still meal prepping and trying to make good choices. I maintained my weight during that year, so I think it’s reasonable to maintain that way. I don’t just want to jump right into intuitive eating from a steep deficit, or I’ll wake up a month from now face down in some nachos thirty pounds heavier. So I’ll slowly step up to my TDEE and track there for a few months, then start with a day or two intuitive per week.
Food:
Right now, I meal plan weekly and make 95% of my food from scratch. I prep my lunches on the weekend. I focus on getting in a large amount of veggies and a reasonable amount of protein. These things have made it easy for me to create a healthy food environment and maintain my eating habits over the long term. I’ll keep doing all of that through maintenance, it really helps keep the in-the-moment decisions easier. I do like to have a small dessert each day, and I don’t see that changing. I just make sure it fits into my calories.
Exercise:
Previous to covid, I lifted weights 3x per week at my gym. I’ve been doing at home bodyweight workouts this past year, but I know I’ll go back to the gym eventually. I did couch to 5k during covid but stopped once it got cold. I’d like to pick it up again and maybe start jogging with my puppy once she’s old enough. I’m also a dog walker, so I’m reasonably active in general.
Bodyweight and other goals
I’m planning on maintaining between 159-165. I’ll need to rein it in if I weigh in 165-170, and start calorie counting again at 170+. That may shift if I find I put on muscle when I start lifting again, but I’ll definitely still have a plan/system in place for making sure my weight doesn’t creep up over time.
I have several fitness goals that are unrelated to body weight:
- Deadlift 300lbs, Bench 135lbs, Squat 250lbs
- Do a pull up
- Run a 5k race
- Do a freestanding handstand
- Do 10 pushups in a row
I think it will be important to shift my focus from body goals to fitness goals. It will keep my interest in the long run when the thrill of the scale going down is gone.
Let me know your thoughts on maintenance!
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source https://www.reddit.com/r/loseit/comments/lezm41/transitioning_to_maintenance_after_losing_100lbs/
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