maintenance ?

[J_adoreDior_]

Hey everyone, kinda need some tips and advice / soultion to my problem. Going to make it short and sweet since im at work on break. Last year i lost 30 lbs and i have been at the same weight since Nov. ugh. So I guess I need to know now exactly what im doing wrong .. Since im not gaining nor losing , i have to change something to get the scale moving again.

Accoring to the TDEE calculator my TDEE is 2455 and my BMR is 1679 ...

im 5'7" and currently 190 lbs .

So how much am I suppose to be eating ?

Trying to get a 500 defict everyday?

If im burning X amount of calories am i suppose to be eating X amount back?

etc..

I guess im a little confused ...

Help lol

[JenniLacey · Accepted solution]

So how much am I suppose to be eating ?

- That depends on your weight loss goals.

Trying to get a 500 defict everyday?

-  A 500 cal deficit would give you about a 1 lb/week loss. 1000 cals would give you 2 lbs/week so it's up to you.

If im burning X amount of calories am i suppose to be eating X amount back?

No. Just look at your TDEE and subtract approximately 500-1000 cals. Your TDEE is your totail daily energy expenditure and already factors in exercise calories. As long as you're losing 1-2 lbs/week you are in the sweet spot for weight loss. This is considered a safe weekly loss. As you approach your goal weight your weight loss will and should slow down. The less you weigh, the less calories you burn overall and the smaller the deficit. You will also want a smaller deficit to make transitioning to maintenance more smooth and combat weight regain.

[J_adoreDior_]

Thank you so much.

"As you approach your goal weight your weight loss will and should slow down. The less you weigh, the less calories you burn overall and the smaller the deficit. You will also want a smaller deficit to make transitioning to maintenance more smooth and combat weight regain."

I guess this is the stage I'm in I know im hitting my deficit ... but the scale isn't moving after my 30lbs loss.

Guess it's just going to take some time. .

[Dominique]

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@J_adoreDior_ wrote:

I guess this is the stage I'm in I know im hitting my deficit ... but the scale isn't moving after my 30lbs loss.

Guess it's just going to take some time. .

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On the positive side, you haven't regained, which means your calories in/out is OK. You could perhaps try to make small adjustments to your exercising routine and to your diet. For instance, walking a little bit faster (should be easier now you are 30 lbs lighter), or even introducing a little bit of running, doing some strength training etc. As to your diet, that could be increasing proteins and veggies, reducing processed food etc.

I personally found additional motivation by switching my focus from weight to body fat % (I've got the Fitbit Aria). You may also want to track body measurements instead of just weight.