October 16, 2011,
M.A. asks from Put in Bay, OH on October 16, 2011
How to Stick to an Ideal Weight???
I have lost weight and I am really happy with the way I look now. How many times a week do you workout if you want to be fit and to stick to your present weight? Also how many calories do you consume per day? Thank you!!
D.R. answers from San Luis Obispo on October 16, 2011
I joined Weight Watcher's at the end of January this year and lost fifty pounds. I have gained and lost the same fifty pounds about twice before so I am not going to make the mistake ever again... I have realized that it just isn't worth all the hard work to not maintain so great question!!!!! I am sure I am older than you because the majority of women on this site are young moms but I love it here just in case I can spread some wisdom around and I have to say young women with a fresher perspective have taught me recently too!
Sooo after you have reached your goal... it is so easy to stop logging or journaling what you are eating...if you joined a group like WWs, it is so easy to start skipping thinking you "know" everything now... and if you joined a gym it is easy to make excuses why you can skip there too...
My tricks have been....
LOTS of water. I carry around a 44 ouncer and fill it at least 4 times a day. Water in... calories out... I also try to really know what I am eating. I can't say I write it down religiously like I did the first 50 pounds but a half a cup may not be exactly what you are eating...measure whenever possible!!!
Fruit is free on WWs now when counting your points... I thnk they made it free cuz we all would rather have a piece of cake or a cheeseburger rather than getting in our 5 servings of fruit and veggies a day! Choose the fiber over the carbs! But try to eat healthy! Have one day off where you eat whatever you want but within moderation. Try not to eat past 7PM etc... I walk at least 2 miles a day when I am really on program, skipping maybe two here and there but really try to walk at least five times a week. And I just joined a gym to tone it all up! And I have been going about three times a week... Remember it takes less time to regain than it did to lose! You were worth the time and effort it took to invest in a new you.... you are worth the investment to keep up the good work! As far as calories consumed you can go on line to Weight Watchers and I don't think you have to join to find their recommendations.... for your age, height and weight and to maintain it... the average is 1200-1500 calories a day for the average woman but I follow a points system but I am sure you can google it!
Congrats on everything and remember nothing tastes as good as thin feels or at least only for a minute of enjoyment... verses the pounds... not worth it in the end! (I'm talking to me right now too!!!! I have grown too comfortable so thanks for this question!)
Keep up the good work!
3 moms found this helpful
R.K. answers from Appleton on October 16, 2011
I never count calories any more. But one trick that helped me the most is to enjoy my meat, every bite. As soon as I am done eating I put my plate in the sink, and go do something else, such as take the load out of the washer and put in the dryer. If I leave my plate on the table, I am tempted to go for seconds. But by getting up and putting my plate in the sink and doing something else, you stop the pattern of eating. You can then re-join your family and have a cup of coffee or glass of water and talk to them as they finish eating.
Eating off a smaller plate helps too. Also I eat my desert as my late night snack.
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A.J. answers from Williamsport on October 16, 2011
Congratulations! If you want to stay AWESOME and toned, and flawless, three moderate workouts per week will suffice with a healthy diet. But I have to say, I have a VERY slow metabolism, it's always been REALLY hard to keep weight off, and even I can "coast" and just stay the same weight with very little exercise during times when I'm unable to workout IF I stick to healthy eating. I do get a little more "soft" and my belly tries to puff up if I'm not working out a lot, but I don't actually put on weight very quickly if I watch the eating.
The minute I add in some extra bread, or treats, or eating at night after dinner....I see the weight come back QUICKLY and then it's back to the gym for a few turbo weeks to get back to normal. But honestly, if you just want to "keep" what you've got, eat HEALTHY, don't eat at night, opt for the active choice when you can: Play with your kids at the park instead of sitting on bench, carry heavy kids up stairs rather than using elevators, park far away from stores and carry kids...all those little things add up. Get out for a walk and occasional workout at least once or twice per week.
This way, any weight gain will be slow, and you'll be able to keep on top of it with a few weeks on and a few off regarding exercise. I don't count calories, but I do attempt to keep my snacks at about 100-200 calories, and my meals at about 300-400 calories. Again, HEALTHY food, not junk. Drink lots of water. If I break down and get some McDonalds fries during the day or something, I eat less for dinner to make up for it. Get used to being sort of flexible and not stressing too much.
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T.S. answers from San Francisco on October 16, 2011
There are some great online calorie counters that are free (google it.) You can put in your weight, height, age and how many pounds you want to lose, or like you, the weight you want to maintain. It automatically tells you how many calories a day you should be taking in. You can also include whatever exercise you do, as well as how intense and for how long, and it tells you how many calories it burns. If you REALLY want to get into it you can track your calories in and out on a daily basis. I did this for a for about six weeks and I lost 10 pounds! Of course I got tired of entering everything every day so I don't do it anymore. I haven't lost any additional weight, but I've maintained for over a year, in part I think because tracking my calories in and out made me more aware of what I'm eating and just how few calories are really burned during moderate exercise. I think that's why so many people get frustrated with trying to exercise to lose weight. Unless you cut your calorie intake significantly, you have to work out with frequency, length and intensity.
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G.S. answers from New York on October 16, 2011
Congrats, you should work out 4 times a week. If you've lost a considerable amount of weight then you need to put muscle.
I've been thin all my life, but gravity takes affect, even on thin people. Do a ten minute run, or if you're not into running, speed walk on the treadmill for ten minutes as a warm up. Two days out of the 4, stick to you upper body (arms, chest, back). The other two days, devote to your legs, rear end, etc.Your gym should have trainers walking around. have them plan out a work out regimen for you until you get comfortable with the instruments. Then, begin doing things on your own. If things get a bit boring, why don't you start a class twice a week. Good luck
R.J. answers from Seattle on October 16, 2011
When I'm at my fittest, every single day, barring a lazy day here and there. Most important is that your input is matching your output. As in, I eat about 10k a day when I'm really active, 5k per day when I'm moderately active, and 1500-2500k when I'm "just" chasing kids around.
The distribution of calories changes a lot though, depending on activity level as well. Summertime tends to be a LOT of sauteed and grilled veggies and proteins, wintertime tends to be lots of soups. Round the clock are sammies. When I'm needing 10,000+ calories a day, I'm cramming in calories however I can get them (avacados and bacon on EVERYTHING!!! PB&J's WITH every meal... um... but no avocado or bacon on those), and have a more fat based diet. When I'm injured or just not active, I tend for the much harder to digest options (aka more fiberous plant based, and not cooked well enough to aid in their digestion).
R.. answers from Chattanooga on October 16, 2011
I have a 5 lb range where I try to keep my weight. When I notice that I am getting to the higher end of that range, I start cutting calories and watching my diet until I get to the lower end. lol.
Although, if you are going to be working out I would go by 'inches' instead of lbs. Muscle weighs more than fat, so you may actually gain a couple lbs while losing inches. I have seen quite a few people become discouraged because they were going purely by their weight.
That said... back when I had a gym membership I would work out 3-5 times a week, depending on what I had time for. I always enjoyed participating in kickboxing, spinning, or stepping classes. When I was working out, I never really counted calories.
S.S. answers from Cincinnati on October 16, 2011
look up "how many calories do I need a day?" there are calculator that can help you figure this out. You should work out 5 days a week for at least 20-30 minutes. This is for anyone. It could just be a little walk after dinner. I want to add that I don't "Work out." that much. I have an eating disorder and complusive exercising is a symptom. I use to go to the gym every morning and work out for three hours before my 10-12 hr shift at work. I found a healthier aproach is just to include more active things in my week. I am pregnant now and limited on what I can do, but my family and I have been going hiking once a week. Not what I would consider a work out...but it is!