VSG Maintenance Group
Increase calories? Which ones?
I had to go back to 700-800 calories (I was averaging 900-1000) and really count those carbs, not net but total carbs in order to lose the last ones that I just got off. I personally would be afraid to add calories because I gain easily and then don't get it back off quickly. I think we can shock our system by either going higher or going lower. The first couple of days of really lowering calories can leave you a little weak and lethargic as your body adjusts to burning fat. I went easy on the exercise for the first few days.
A surgeon at my facility recently told me that at 60 years old with my slow metabolism I would probably need 1000 calories a day to maintain my weight loss. Sad but true so now I just have to accept it and get off the pity pot and figure out what those days look like.
A surgeon at my facility recently told me that at 60 years old with my slow metabolism I would probably need 1000 calories a day to maintain my weight loss. Sad but true so now I just have to accept it and get off the pity pot and figure out what those days look like.
HW: 249 SW: 229 GW: 149 Age: 63 - Body by Sauceda - 12/2011
Adding healthy fats such as avocado, nuts, peanut butter are ways to increase your calories, but you have to measure them, since they are very concentrated sources of calories and can add up very quickly.
Personally, since you are so far out, going lower than 800 cal/day wouldn't be recommended by the dieticians in my program. When I was six months out, she told me not to go lower than 800 cal/day. At that time, I was averaging about 700 cal/day. She advised me to keep between 1100-1150 cal/day, based upon the amount of exercise that I was doing at the time. She said that I should lose 0.5-1 lb/week. She was right and I was able to take off the last several lbs.
If you want to rev up your metabolism, start strength training, if you are not already doing it. I think that it has helped me to build some muscle and to keep my metabolism perking along. I am only 4"11 and have been maintaining within a two lb range since mid-April. I eat an average amount of about 1300-1400 cal/day, sometimes 1500-1550. I weight train twice/week, do TRX classes 1-2 times/week, use the stair climber, walk, and the last couple of weeks, I have slowly added in Spinning classes for additional caloric burn. Last week, I did 3 Spinning classes and hope to do the same this week. When you first start with Spinning, it is enough to just keep pedaling, until you get used to it. One of the instructors said that it takes about 20 rides to really get the hang of it.
The further out that you get, it is really about exercise and shaking things up, by trying different activities, at a higher intensity and increased frequency. Your body gets used to the same exercises and activities, therefore your body doesn't work as hard and doesn't burn as many calories. You have to change things up each week or at least every few weeks.
Some days, I feel like I am eating to fuel my workouts, rather than feeding my hunger, but it seems to be working so far. I mix avocado in with chicken and other meats for moisture and a healthy fat. I also have some almonds with my morning breakfast. I measure the fats out and record everything, everyday, that I put into my mouth.
Make sure that your thyroid values are within normal limits. Your TSH needs to be lower than 3.0 of effective weight loss. 2.5 or less would be better.
I am almost 58 years old and have lost 100 lbs in the past year.
As far as carbs, during the weight loss phase, I kept mine, between 40-50. Since I hit maintenance, they average around 80-100 or so each day. I need the fuel for my exercise. My program recommends no more than 130 carbs/day, but I generally don't reach that amount. Most of my carbs come from yogurt, NF milk (skinny latte), small amount of fruit, and veggies. I have a small amount of a high fiber cereal with my morning yogurt, but otherwise, I stay away from rice, pasta, bread, etc.
Personally, going too far down on anything at this phase, is too difficult. The time to do that, was during the losing phase, when the restriction was the greatest. This is about a lifestyle change, not a diet. JMHO.
Gail
Personally, since you are so far out, going lower than 800 cal/day wouldn't be recommended by the dieticians in my program. When I was six months out, she told me not to go lower than 800 cal/day. At that time, I was averaging about 700 cal/day. She advised me to keep between 1100-1150 cal/day, based upon the amount of exercise that I was doing at the time. She said that I should lose 0.5-1 lb/week. She was right and I was able to take off the last several lbs.
If you want to rev up your metabolism, start strength training, if you are not already doing it. I think that it has helped me to build some muscle and to keep my metabolism perking along. I am only 4"11 and have been maintaining within a two lb range since mid-April. I eat an average amount of about 1300-1400 cal/day, sometimes 1500-1550. I weight train twice/week, do TRX classes 1-2 times/week, use the stair climber, walk, and the last couple of weeks, I have slowly added in Spinning classes for additional caloric burn. Last week, I did 3 Spinning classes and hope to do the same this week. When you first start with Spinning, it is enough to just keep pedaling, until you get used to it. One of the instructors said that it takes about 20 rides to really get the hang of it.
The further out that you get, it is really about exercise and shaking things up, by trying different activities, at a higher intensity and increased frequency. Your body gets used to the same exercises and activities, therefore your body doesn't work as hard and doesn't burn as many calories. You have to change things up each week or at least every few weeks.
Some days, I feel like I am eating to fuel my workouts, rather than feeding my hunger, but it seems to be working so far. I mix avocado in with chicken and other meats for moisture and a healthy fat. I also have some almonds with my morning breakfast. I measure the fats out and record everything, everyday, that I put into my mouth.
Make sure that your thyroid values are within normal limits. Your TSH needs to be lower than 3.0 of effective weight loss. 2.5 or less would be better.
I am almost 58 years old and have lost 100 lbs in the past year.
As far as carbs, during the weight loss phase, I kept mine, between 40-50. Since I hit maintenance, they average around 80-100 or so each day. I need the fuel for my exercise. My program recommends no more than 130 carbs/day, but I generally don't reach that amount. Most of my carbs come from yogurt, NF milk (skinny latte), small amount of fruit, and veggies. I have a small amount of a high fiber cereal with my morning yogurt, but otherwise, I stay away from rice, pasta, bread, etc.
Personally, going too far down on anything at this phase, is too difficult. The time to do that, was during the losing phase, when the restriction was the greatest. This is about a lifestyle change, not a diet. JMHO.
Gail
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