Day 589 | Join me at the Wonderful Barn in Ireland as I share my journey of losing 70 pounds and my tips for maintaining weight loss. Link Calories at Maintenance: https://www.amydenaeweightloss.com/identifying-your-ideal-weight-and-eating-enough-to-maintain-it/
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Calculating Caloric Maintenance for Effective Weight Management
Maintaining a healthy weight after significant weight loss is a common challenge. Calculating caloric maintenance is crucial for ensuring long-term success. Amy, who lost 70 pounds and has successfully maintained her weight for over a year, shares insights into her maintenance journey.
Understanding Caloric Maintenance
Caloric maintenance refers to the number of calories needed to maintain your current weight. Amy transitioned from consuming 1200 calories a day during her weight loss phase to approximately 1900 calories a day for maintenance. This adjustment is essential to prevent weight regain while providing enough energy for daily activities.
Amy’s Caloric Maintenance Strategy
- Initial Caloric Increase:
- Amy increased her daily calorie intake from 1200 to around 1900 calories. This step was critical in finding her caloric maintenance level, which allowed her to maintain her weight without feeling deprived.
- Activity Level Adjustments:
- On days with increased physical activity, Amy consumes up to 2100 calories. This flexible approach ensures she meets her body’s energy needs while avoiding overeating on less active days.
- Mindful Portion Control:
- Portion control is a cornerstone of Amy’s maintenance strategy. She carefully measures high-calorie foods like nuts and avoids bringing large containers of snacks to the couch, opting instead for pre-portioned servings.
- Balanced Nutrition:
- Amy’s diet includes more protein, such as nuts, meat, and beans, and she has reintroduced moderate amounts of potatoes and rice. She emphasizes the importance of balanced nutrition in maintaining her weight.
- Flexibility with Food Choices:
- Allowing occasional treats helps Amy maintain a balanced approach to eating. This flexibility prevents feelings of deprivation, making it easier to stick to her maintenance plan.
- Monitoring and Adjusting:
- Regularly monitoring her weight and using clothing fit as a gauge, Amy stays on track. She understands that minor weight fluctuations are normal and uses them to make necessary adjustments to her caloric intake.
Tools and Resources
Amy found tools like the MyFitnessPal app invaluable for tracking her caloric intake and maintaining accountability. This app helped her log her food intake and monitor her progress, making calculating caloric maintenance more manageable.
For more information and helpful support, visit https://www.myfitnesspal.com/.
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6 thoughts on “How To STAY At Goal Weight!”
Fantastic video! I lost another 5 lbs so 10 more to go. Can’t wait to be able to start maintenance! I’ve had all those same questions. I see my doctor in about 6 weeks so doing as much research that I can on the subject so I can discuss with him what maintenance will look like. That barn is something else!🙂
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Sheree! You are absolutely doing this the smart way! I love how you’re gathering information, looking for helpful tidbits, and prepared to talk to your doctor! That’s how you’ve gotten this far… Proactive, positive energy, and determination 🙂 congrats on being so so so close! Big hug!
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Thank you! Thank you for recording this video! It was helpful to hear you discuss in detail your maintenance routine. I especially needed to hear your reminder about weight/scale fluctuations and how normal that is depending on what we’ve eaten maybe more so than how much we’ve eaten. I realize that my brain is still hardwired to be comfortable in weight loss mode and to freak out when it sees the numbers going up on the scale. It’s so easy to deny myself food in order to lose weight because that’s all I’ve tried to do for over 50 years. Now I realize I have to retrain my brain to be comfortable eating the correct quantities of food to maintain, not lose weight. sigh That’s going to take some work! Thanks again for all your help.
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Edie, I was just so touched by your comment because I think so many people can relate! It just never stops impacting me that I felt so alone for so long! I didn’t have anybody to talk to you about it and honestly, I couldn’t really put it into words. I just thought I was never trying hard enough. But come to learn we were all on parallel lines–And now these new scientific innovations have brought us together in one place…we can discuss our past, learn and grow, and build a new way of thinking that is ready for a successful future! So glad you enjoyed YOUR video 😉
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Hi Amy! I have been off mounjaro since the end of May! I’m happy to say I’m doing great! I even went on a family (32 people) vacation to Florida and ate out and had ice cream twice! Though that caused me to have some stomach distress . When I got home I was up 6 pounds but now I am back down 7 pounds so all good! Your videos from Ireland are wonderful you’re so blessed to be able to travel and afford your mounjaro! God bless you and your uplifting messages you’re the best!
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Thank you so much for all the sweet words! I hope you know how important they are 🙂 and wow wow wow, so you have been off of MJ for about six weeks. We are all pulling for you! Way to keep it stable even with some ups and downs. I think a lot of us hope to get to a low-dose and then see what we are able to do. Thanks for inspiring us and we look forward to the updates!
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