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Message
Tips to stay within a 5 pound weight window permanently.
Posted on 8/25/23 at 11:58 am
Posted on 8/25/23 at 11:58 am
A lot of threads on here are great for explaining weight loss but I’m curious to see how you all maintain your weight once you have reached your goal.
Ideally I would like to stay at 195-200 lbs.
The gym/workout is still at least 45 minutes of moderate to heavy physical activity 5-6 days a week.
Would a calorie deficit during the week and splurging on Saturday and Sunday be a good way to maintain or maybe eat let’s say 2800-3000 calories one day and calorie deficit the following two days let’s say 2100-2300 calories? Would that be an ideal balance?
I’ve always heard of people doing healthy meals during the week and when the weekend comes around eat whatever, but I’m not 100% sure this would be ideal long-term.
Ideally I would like to stay at 195-200 lbs.
The gym/workout is still at least 45 minutes of moderate to heavy physical activity 5-6 days a week.
Would a calorie deficit during the week and splurging on Saturday and Sunday be a good way to maintain or maybe eat let’s say 2800-3000 calories one day and calorie deficit the following two days let’s say 2100-2300 calories? Would that be an ideal balance?
I’ve always heard of people doing healthy meals during the week and when the weekend comes around eat whatever, but I’m not 100% sure this would be ideal long-term.
12
Posted on 8/25/23 at 12:12 pm to Paul Allen
There is a reverse dieting function on the carbon diet app.
Posted on 8/25/23 at 12:13 pm to Paul Allen
quote:
Would a calorie deficit during the week and splurging on Saturday and Sunday be a good way to maintain
If your weekly average intake is in a deficit or maintenance, you should hold pretty steady. What I quoted is essentially what I do. Low cal during the week, then will splurge some on the weekends.
Posted on 8/25/23 at 12:14 pm to Paul Allen
quote:
Would a calorie deficit during the week and splurging on Saturday and Sunday be a good way to maintain or maybe eat let’s say 2800-3000 calories one day and calorie deficit the following two days let’s say 2100-2300 calories? Would that be an ideal balance?
This is almost exactly what I do. I have some mental disorder where I can eat the same exact thing for breakfast/lunch/dinner Monday-Friday.
I usually have a cheat meal on Friday night and Saturday night. I’ve found that 2 cheat meals work better for me than a cheat day. If I start off the morning eating like shite my addictive arse falls off the deep end.
What are some things that help you maintain discipline within your diet?
Posted on 8/25/23 at 12:15 pm to Paul Allen
If you’re physically active then you shouldn’t have too much struggle maintaining.
80/20 rule for eating healthy but also not so healthy. Binge eating and drinking will throw you off track fast.
24 hour no calories fasting once a week.
Drink more water.
Eat more protein.
80/20 rule for eating healthy but also not so healthy. Binge eating and drinking will throw you off track fast.
24 hour no calories fasting once a week.
Drink more water.
Eat more protein.
Posted on 8/25/23 at 12:18 pm to Paul Allen
I'm still trying to get to goal, but I think it's just whatever is most sustainable for you while remaining within maintenance calories. If it's easier to have some splurge days rather than spreading the calories out evenly, just watching weekly total calories makes sense to me. As long as you keep an eye on the scale pretty regularly, you can kinda figure out what you can get away with.
Posted on 8/25/23 at 12:20 pm to Paul Allen
here is my top 8.
1) lift progressively 3-4 days per week
2) get 50k or more steps per week in total
3) eat the same breakfast and lunch or same macros daily during the week. honestly I highly suggest IF for most people trying to maintain and saving most of the calories for dinner with the family. you have to be practical and if you have family and kids...the dinner is going to be a hard meal to control calories to an extent
4) enjoy the weekend but stay within reason eating only 1-2 meals and if eating out, save the calories
5) alcohol only on saturdays and only more than 2 drinks if at a party or celebrating.
6) split meals when out with the wife
7) eat slowly. eat with no distractions, no phone, no tv etc. you take a bite, put fork down, wipe mouth and take a sip of water
8) protein is eaten first in a meal, then veggies then the rest
as far as eating in a deficit some days and above other days....absolutely. that is one thing i love about the avatar nutrition tracker. it banks left over calories automatically to allow you overages on the weekend if you would like.
one other thing....i tell people to do 2:1 ratio of maintaining to diet. so try and do 8-12 weeks of maintaining, then do a quick 4-6 week mini cut just to make sure you dont get too crazy.
i personally like to set navigational bouys. meaning i have a 20 lbs window. i will allow my self to get to 210, but at that point, no matter what is going on...im hitting the diet button and trying to diet until i get to the bottom of my window(190 in this case).
1) lift progressively 3-4 days per week
2) get 50k or more steps per week in total
3) eat the same breakfast and lunch or same macros daily during the week. honestly I highly suggest IF for most people trying to maintain and saving most of the calories for dinner with the family. you have to be practical and if you have family and kids...the dinner is going to be a hard meal to control calories to an extent
4) enjoy the weekend but stay within reason eating only 1-2 meals and if eating out, save the calories
5) alcohol only on saturdays and only more than 2 drinks if at a party or celebrating.
6) split meals when out with the wife
7) eat slowly. eat with no distractions, no phone, no tv etc. you take a bite, put fork down, wipe mouth and take a sip of water
8) protein is eaten first in a meal, then veggies then the rest
as far as eating in a deficit some days and above other days....absolutely. that is one thing i love about the avatar nutrition tracker. it banks left over calories automatically to allow you overages on the weekend if you would like.
one other thing....i tell people to do 2:1 ratio of maintaining to diet. so try and do 8-12 weeks of maintaining, then do a quick 4-6 week mini cut just to make sure you dont get too crazy.
i personally like to set navigational bouys. meaning i have a 20 lbs window. i will allow my self to get to 210, but at that point, no matter what is going on...im hitting the diet button and trying to diet until i get to the bottom of my window(190 in this case).
Posted on 8/25/23 at 12:56 pm to lsu777
Great tips. Thank you
Posted on 8/25/23 at 1:12 pm to hall59tiger
quote:
quote:
Would a calorie deficit during the week and splurging on Saturday and Sunday be a good way to maintain or maybe eat let’s say 2800-3000 calories one day and calorie deficit the following two days let’s say 2100-2300 calories? Would that be an ideal balance?
This is almost exactly what I do. I have some mental disorder where I can eat the same exact thing for breakfast/lunch/dinner Monday-Friday.
same. deficit daily weekdays with small surplus weekends. my only criteria i have added is i must minimum get 180 grams protein a day.
Posted on 8/27/23 at 10:04 pm to hall59tiger
quote:
What are some things that help you maintain discipline within your diet?
I’m trying to see if weekend cheat meals and calories deficit during week is better for long term maintenance than two days of deficit and a surplus day than back to two so basically rotating 2 days on deficit and one day at surplus.
Posted on 9/1/23 at 7:14 pm to Paul Allen
quote:
Would a calorie deficit during the week and splurging on Saturday and Sunday
That’s kinda what I do. I fast Monday and IF Tuesday-Friday evening. Eat whatever often bad Fri night to Sunday night. Works pretty well for me.
Posted on 9/1/23 at 9:24 pm to Paul Allen
What is the length of time someone needs to have maintained their weight loss to be able to recommend advice? If your eyes have ever rolled back in your head when over eating, or felt euphoria when full, it may be best that you never over eat, and try to avoid certain foods altogether, or if you do partake try to fit them into a calorie count, so that all meals are still very regimented.
Over 80% of people who lose weight are unable to keep it off, so we’re talking about more than calories in, calories out. We’re talking about triggers that lead us to overheating, and reigniting old trends.
Over 80% of people who lose weight are unable to keep it off, so we’re talking about more than calories in, calories out. We’re talking about triggers that lead us to overheating, and reigniting old trends.
Posted on 9/1/23 at 10:06 pm to Havoc
So Friday night to Sunday night is just whatever? What about calories Monday through Thursday? Are they around 2000 or so?
Posted on 9/4/23 at 9:15 pm to Paul Allen
I don’t fluctuate more than 3-4#. For me it’s just being disciplined. I eat pretty consistently. If I splurge, I make up for it. I am physically active and I stay that way. Because I’m physically active, it controls my eating habits almost by itself. I don’t like feeling sluggish, so my eating stays in check.
As a result, I have more energy than I ever have & I’ve learned what I can get away with. As I’ve gotten older, I’ve seen my peers slow down physically and it motivates me to stay healthy
As a result, I have more energy than I ever have & I’ve learned what I can get away with. As I’ve gotten older, I’ve seen my peers slow down physically and it motivates me to stay healthy
Posted on 9/5/23 at 12:38 pm to Paul Allen
I fluctuate double that per day. 
I track my macros and colories across a week rather than day using loseit app.
I track my macros and colories across a week rather than day using loseit app.
Posted on 9/6/23 at 7:37 am to Paul Allen
Fast for a minimum of 36 hrs once per week... but try to do two separate 36 hr fasts.
I stop eating Sunday night, break fast Tues morning. Stop eating again Wednesday night, break fast Friday morning.
Strict keto (no booze) during the week.
I stop eating Sunday night, break fast Tues morning. Stop eating again Wednesday night, break fast Friday morning.
Strict keto (no booze) during the week.
Posted on 9/9/23 at 10:26 pm to NotoriousFSU
quote:
f you’re physically active then you shouldn’t have too much struggle maintaining. 80/20 rule for eating healthy but also not so healthy. Binge eating and drinking will throw you off track fast. 24 hour no calories fasting once a week. Drink more water. Eat more protein
This is true if you’re young and have a good metabolism but there are a lot of people on here who are probably old and have a hard time maintaining their weight doing things perfectly. I can eat 5,000 calories a day and not gain weight but I wouldn’t recommend a 70 year old try it just because I can
Posted on 10/16/23 at 9:36 am to lsu777
I’m seeing weight loss at 2600-2800 calories per day when working out and active. I’m also seeing weight gain at 3300-3400 calories per day.
Would that mean stay at 3000-3200 calories when I work out and that should be adequate to maintain and not lose or gain?
I’m still within that 5 pound range that I would think most people stay at since weight fluctuates daily.
Would that mean stay at 3000-3200 calories when I work out and that should be adequate to maintain and not lose or gain?
I’m still within that 5 pound range that I would think most people stay at since weight fluctuates daily.
Posted on 10/18/23 at 8:50 am to Paul Allen
Just don’t eat
The less you eat the less you want to eat and then you stop caring about it. Like the only time I go out of my way to eat is when I’m on a date
The less you eat the less you want to eat and then you stop caring about it. Like the only time I go out of my way to eat is when I’m on a date
Posted on 10/18/23 at 4:15 pm to NotoriousFSU
quote:
24 hour no calories fasting once a week.
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