Preparing for maintenance / Questions for maintainers

If I can keep up my current lifestyle, I will reach my fat loss goal sometime in March. I'm super happy I am able to do this, even if it is only losing about 10kg. (It's the first time I am losing fat ever) So, I'm kind of anxious about going into maintenance. I really don't want to re-gain the fat, but maintenance after weight loss is a new situation for me. I guess I have to keep up some of my new habits to make it permanent.

In detail, there are three things I'm currently thinking about:

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1. How many calories will I really need to eat to maintain? Do you calculate even after losing?

I know about TDEE calculators, but there are days I'm staying inside all day and days I'm moving a lot, and that changes a lot. Before I started my journey, I never thought about eating less when I'm being less active (which is probably how I gained the fat in the first place). So, maintainers, how do you do it? Do you still track your calories and change the daily goal depending on your level of activity?

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2. How to switch from 1200 to 1800+ calories a day?

I am so used to my 1200 calories that I will probably have problems going up from that. ^^; I fear that I will gain weight again as soon as I'm eating so much more. Does it make sense to increase the calories slowly? Like in 200 calorie steps, first 1400, then 1600, etc? I admit, I haven't thought about that yet.

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3. Which foods to increase the calories?

I'm really wondering how to get to my maintenance calories, since I'm currently satisfied and rarely hungry even at 1200. What can I change about my cooking routines to increase the calories? Maybe go up in protein (like eating more beans)? Because I really don't want to fill the remaining calories with junk. What did you change about your eating habits?

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I know I can get a lot of info about that online, but it's not that urgent yet and I would just love to hear about some of your own experiences as well. What has worked for you? :)

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It’s finally me losing the weight!

I (F23) started this out at 207 (14st11) and have just hit 198! In so close to hitting a stone in weight loss and it’s dawned on me that I’ve wanted to be here, to be this person for so long!

I can’t tell you how many weight loss things I follow and multiple different platforms just to find that inspiration, to find what it would be that would push me and motivate me to get going!

I kept seeing ‘omg I’ve lost x in x weeks’ or ‘I’ve finally hit my target weight’ and whilst I’m so happy for anyone and everyone that starts this journey and gets to where they want to be, there was always a little prang of jealousy that I wouldn’t have my moment.

I can finally be the person to say I have lost 9lbs in 21 days and there is no stopping me!

A piece of advice for all those in my position, literally just do it, it won’t be easy but once you see the scales going down consistently you’re gonna wish you’d started sooner!

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Does anyone else feel like they're just 'playing' at weight loss, but haven't truly committed?

I always have the feeling that I need to 'start' properly, and do it all at once, change a bunch of habits, otherwise I'm wasting my time.

For example, I started this year with an easy goal to begin with, track every calorie. I've been doing that for the last 22 days and keeping under my goal (approx - 500). It feels like this is probably alright, and will help if I keep it up, but probably won't be much of a noticeable difference by the end of the year (or until I 'give up' and lose progress). Extrapolating from these 3 weeks, no dissernable weight change.

And the idea of exercising is motivating at times, but I'm demotivated by thinking doing (x) as a one off is pointless, so why bother? Unless I'm committing to doing it every day or have a plan worked out, it's just playing around for no benefit.

It always feels like I need to have the stars align, begin a very strict diet, begin a specific workout routine, on a nice round date, after taking full measurements and pics, so that I'm fully committed. And it gives me a crappy excuse not to do something now.

Wondering if this has been a barrier for anyone else, and looking for advice around it.

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January Progress and Motivation

I wanted to share my weight loss and health journey so far.

I hadn't planned on posting anything for a lot longer as I thought it would take much longer to see results.

History: January 1st (New Year, New Me) I decided I had had enough. I was going to change my diet/lifestyle and exercise more. I weighted 133.5KG (294 pounds) and was always lacking energy.

Goal: My goal is to lose 48kg - Goal Weight is 85KG (185 pounds)

Diet: I completely cut out soft drink, alcohol and fast food. I created a plan for my daily meals (Breakfast: Shake - 10.30am: Almonds - Lunch: Protein-based (Chicken/Egg/Beans) - 3pm: 1 x Banana - 6.30pm-7pm: Healthy Dinner)

Health: Instead of watching Netflix, playing games or doing nothing after dinner I make sure I get active - On Monday, Wednesday, Friday I go to the gym, 45 minutes - 1 hour - On Tuesday and Thursday I go for a walk or bike ride with my wife and do something light, like yoga - Weekends I try to spend outdoors (Golf, walk, swimming)

Personal: After I've done my exercise that's when I can play videos and do my hobbies - Have found that I still have time to enjoy them which is awesome!

I also have a quick 5 min cold shower in the morning to wake me up and increase blood flow and a hot shower just before bed to relax and help muscles recover

OVERVIEW/RESULTS: Its been almost 4 weeks and the routine has stuck. It actually feels weird when I miss something or forget to do it.

But the big this is how much I've lost - As of today I have lost 9.5kg (20 pounds) - Down to 124KG

I guess the point I wanted to do this post is to celebrate a little bit but I understand I still have a long way to go but also to let people know that it's not impossible, stick at it, something will click and things will fall in to place. We're all in this together

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Win for the day: I have lost 50 lbs!

I have lost 50lbs and I can’t tell anyone but my family. I am very secretive about my weight loss and don’t want any bad vibes on it.. I have worked super hard and being a 240 lbs girl was never easy. I just wanted to tell you all .!! I’m so excited .

This journey has been hard I first started August 2018. 2019 was hard but thankfully I didn’t put on any weight and finished of the year strong. the first 30 were lost in under 5 months and the last 20 were lost in the last 4 months after coming out of a huge depressing episode... My goal is 130-135 depending on how I feel and look. So here is to the next 55-60 lbs! ☺️

Never been this excited in my life!!!

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I understand that CICO works for weight loss. However, does eating less fat work for fat loss?

First of all, I know that (good) fat is not bad for you.

With that said, would eating less fat be advisable for someone who's trying to lose fat?

For the record I'm not necessarily trying to lose weight, although that probably will happen too, but my main goal is fat loss. To achieve this should I eat less fat?

I'm exercising frequently (cardio and lifting) and consuming lots of good fat (bout 45g a day) and eating around 100g of protein. Also 6'0 190lbs. Really most of the unwanted fat I wanna lose is on my belly lol, the fat belt.

First time I posted apparently it was too short, so here are some more words so that my question will not be taken down. How y'all doin tonight? I'm chillin just got out of the gym when the premise for this post popped into my head. I then posted right away but it got cancelled. Now I'm trying again with more words. Here are some more for insurance just in case. That is all. Good night. Or good evening. Whichever you prefer

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Don’t weigh yourself everyday!

Now, obviously no one method works for everyone. I share this method for the people out there looking to find the spark with your exercise routine. The spark that makes you want to stick to it and become a lifestyle, not just something you have to do to lose weight.

Don’t weigh yourself all the time. For example: I started going to the gym last February. Every day I could go if I didn’t have a conflict. I used to weigh myself every day and get impatient with the results. One pound here, one pound there. It was challenging and made me start thinking the same old thought, “is all this work even worth it?”

I stopped weighing myself. I started reminding myself that I’m at a gym, surrounded by people that take their health seriously like me. I need to work out for the right reasons. Get healthy and make better eating choices. I stopped making it about weight loss, knowing that time will come.

Sure enough, I weigh myself about once every month or two. Each time I do, I lose a nice chunk. 5 pounds or so each weigh in. It’s highly motivating to see the weight dropping, and now nearly a year later I’ve made exercising part of my life. It’s what I do every day. I feel better. I’m at peace with WHY I exercise. The weight loss is now just a bonus.

Sorry for typos. Phone post...

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