How do I slow down?

(Chris) #1

I’ve used a keto diet plan and intermittent fasting to lose more than 30 lbs since beginning of January. Started at 232 lbs and hit 201 this morning. My goal weight is 199, I could probably go a bit lower (I’ve considered this just so i could reward myself with a pizza), but don’t think going much lower on my body frame would look good. Where is going to be the middle ground that will help me maintain weight, not lose any more nor put any back on. Is there a formula or macros equation to help maintain? I’ve kept a strict 1920 calorie diet since the beginning, worried about putting weight back on once I tried to even out.

#2

Given that for most, 2000-2500cals is the normal range I wouldn’t be too worried about upping it. What are your stats currently other than weight? Height / BF%? Nobody truly knows where their number is without trial and error. At one point I could hang around 3000cals/day and maintain. Fast forward a year or so and as far as I’m concerned thanks to lots of fasting and the coimpltely inability to loose and could gain at the drop of a hat, had my metabolism tested and my RMR was at 1700! That’s with lifting 5x/week and a moderately physical job! Still rebuilding now! Base your macros on your current stats and see where you land. There will ALWAYS be a little gain when you start eating more, just watch for trends vs quick ups and downs.

(Ken) #3

I suggest you wait until you experience an extended (4-6 week) Stall. When that happens you can decide if you’re happy with your body composition, or if you’d like to be leaner. Your current pattern is successful, so let it play out.

It doesn’t mean you can’t have a couple of carb meals each week, just control yourself so it doesn’t’t morph into a chronic pattern or you will certainly Stall prematurely.

#4

It can’t be calculated how many calories you need to maintain your weight. You can make a guess, using a calculator or your experience but it’s individual and tend to change. If you want to slow down, eat some more, maybe gradually and you will see what amount is enough…