Weight-Loss Trying to Up My Calorie Intake.. Help?

Weight-Loss
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Sarin

New member
Hey everyone. First I'll give you my "specs"..

Age: 19
Height: 5'3"
Sex: Female
Weight: 125-127lbs
Starting Weight: Over 215lbs

Here is a very vague list of my usual daily food intake.

Breakfast: Fruit, Yogurt, Egg White, Jello.
Snack: Granola bar or 100 Calorie Pack.
Snack: Yogurt.
Lunch: Sub & Fruit/Baked Chips/or Soup.
Snack: Baked Chips or Fruit.
Snack: Granola Bar/100 Calorie Pack/or Fruit.
Dinner: Sub or Soup. Sometimes a Homecooked Vegetarian Meal.
Snack: Tea w/ 100 Calorie Pack or Fruit.

I am currently eating about 1300 calories and have been for a long time. (over a year). However, since I have reached my goal weight, I would like to up my calories and beign to maintain my weight without gaining.

I am not sure how to go about this? My body is so used to being at 1300 calories that I am afraid if I got o my maintenance I will shoot right back up and have to drop my calories again to go back down.

According to my calculations I should be eating ~1900 calories to maintain my weight. I am not extremely active - I do not work out - however, I am on my feet 8-10 hours a day working as a sandwhich lady. So I based my calculations on somewhat active.

I would like to at least be able to eat 1500 calories a day without gaining weight. I am having a really hard time mentally. This is a battle with myself every day. I admit I have a tiny problem but I think I can overcome this with a little help.

I am just absolutely TERRIFIED of gaining the weight back.

If you have any suggestions for me let me know. I am not looking for advice on what to eat, more-so how to go about upping my calorie intake. Fast? Slow? Breaking? What?

Thanks!
 
The most common strategy I've heard is to add back in 50 or 100 calories per day each week. So have an extra 100 calorie pack a day, or add some extra yogurt etc. and monitor. See where you stand, if you're gaining etc. If you like, you can stay more than a week at each point just to creep up slowly. Supposedly this works better than just 'bam' right up to 1900 calories ;)
 
Thanks.. That's what I figured.

Do you think it's possible after being at 1300 for so long to go back up to my "maintenance" of ~1900 and stay the same weight? It's been years since I ate that much...
 
The studies I've seen suggest that you can get it at least as high as it was before - the one thing to note is that there's a suspicion that part of the reason you (and others) were overweight to begin with was that 1900 was never true maintenance. So, it may be that you'll be at 1800 or so rather than 1900 of someone with a higher metabolism.

One other trick is to stand more - for a month or so I tried just not sitting down most days when I got home from work, and was able to eat an extra 100-200 calories a day without gaining. Standing for an hour instead of sitting burns approximately as many calories as if you'd walked a mile. So it's something to consider if you want to eat a little extra :D
 
Thanks! I didn't start counting calories until I decided to be at 1300. So honestly I have no idea what I was at before?? (I was still 'watching' what I was eating. Before I started doing this I know it had to have been over 2500 a day.)

I'm slowely upping my calories and I am slowely gaining. About 2 lbs in the past few days. But it could be anything doing that.

Anyway, I stand 10 hours a day, literally. So I don't think I can do any more of that! Hehe. But standing DOES burn more calories then sitting so it is a good thing to do for people who sit a lot.

Thanks again!
 
Yeah, 2 lbs in the last two days sounds like water weight. If you're only upping your calories by 100 or so... there's no way you could have put on 2 lbs of fat with that!

Hang in there and good luck!
 
im not sure
 
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