help6363

Hello

I have posted this in the calorie counting section too.....I hope that's okay!

I am new and my name is Michelle

I was wondering if I could ask for a bit of help. I have lost 35 kilos or approximately 77 pounds.

I am not completely happy with my weight loss but I would like to maintain it for a while.

I utilised calorie counting, exercise and drinking water to lose the weight. The lowest number of calories I have been on is 1,300 calories. I was just wondering if anyone can tell me (or share some information) about how I maintain weight using calories. At present, I am 55kgs or approximately 121 pounds and I am 5'5.

Thank you kindly in advance for any responses.

Have a great day

Cheers

Michelle

Kate

Hi Michelle

Do you do any exercise?

__________________
The birds they sang at the break of day
"Start again," I heard them say,
"Don't dwell on what has passed away or what is yet to be."

help6363

Hello Kate

Yes, I sure do. My job is inactive so I go to the gym 6 nights a week. I do RPM or Spinning (the stationary bike class) 4 nights a week and weight training for an hour 2 nights a week.

Thanks for the reply!

Kate

Hi help6363, I'm just running out the door to teach a class (Body Balance!) and I'll reply when I get home (sorry for the rush)

Speak soon

Kx

__________________
The birds they sang at the break of day
"Start again," I heard them say,
"Don't dwell on what has passed away or what is yet to be."

help6363

That's okay Kate!

Have fun teaching Body Balance and thanks for your replies.....you are a sweetie!

Kate

With your level of activity, and working it out based on your weight and height, you're looking at around 2000-2300 calories per day to maintain your weight. About 60% of your daily calories should be from carbohydrate, but make sure you have plenty of protein on days when you're lifting weights. I can give you as much more info as you like since nutrition for sport is my specialised area of nutrition! so feel free to ask.

Well done on losing so much weight - that's great! You should be proud

__________________
The birds they sang at the break of day
"Start again," I heard them say,
"Don't dwell on what has passed away or what is yet to be."

help6363

Hey Kate

Thank you so much for your support and guidence. Now I feel horrible asking you stuff because nutrition is your job and I am getting this information for FREE from you!

Anyway, I will ask and if I annoy you too much with questions, please tell me, k?

1. I am so scared of putting on weight. I was thinking about upping my calories 100 per week until I hit 2,000 calories. That way I can monitor whether my body will work at an optimum level and maintain weight at a specific number of calories. What do you think? I mean I may to eat above or below 2,000 calories a day to maintain or I may have to eat below 2,000 calories per day. I am eating 1,300 calories at the moment.

2. Is BMI or body fat percentage the most accurate way to check whether I am in a healthy weight range? Can I be considered 'normal' for BMI yet have a high body fat %? Am I too confusing? I am confusing myself now lol

3. I normally take a week break from weight training every 12 weeks and switch my program around. During this week break, I have a day off my diet and believe me I can eat lol. Can I still do this whilst I am on maintence?

Thanks for your help Kate. U r sweet!

If I am annoying you with too many questions please inform me.

Have a great day

Cheers

Michelle

Kate

Hey Michelle!

It's no problem. I like answering these questions - anyway, fitness is my job, nutrition is my sideline

1. I think this sounds like a good idea, although be aware that you are going to continue losing weight, particularly with the amount of exercise you're doing. I would probably add 200 calories each in week 1 and week 2, then slow it down to 100 at a time.

2. BMI is an excellent general guideline for the majority of women. However, beyond a certain point, body fat % is probably more useful (although more difficult to measure). It's absolutely possible to be within the healthy BMI range but still be over-fat. This tends to be a problem more for people who don't exercise - if I were you I would work on getting into a pattern of maintaining your weight and possibly building muscle now, rather than trying to lose more.

3. That sounds pretty sensible, revising your programme every 12 weeks. Of course you can have a 'day off' while you're maintaining your weight! If you make healthy choices most of the time, you can have unhealthy days every so often.

__________________
The birds they sang at the break of day
"Start again," I heard them say,
"Don't dwell on what has passed away or what is yet to be."

help6363

Thanks Kate! You are so sweet! I cannot believe you are sharing this information for free when it is your job to tell people this! THANK YOU SO MUCH.....you are excellent!

Okay, I will add 200 calories for week one and two, then back it off to 100 calories. I am so nervous when I add calories but I have to do it, so I will stop complaining and add the extra calories.

Building more muscle? Okay, should I increase my weight training to three times a week? Sorry another question! LOL.....with me there are always more questions hehehehe.

Good to know I can still enjoy the one day off!

Thanks Kate, you are a star!