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Figure I'd ask here. Truth be told, I don't think I ever had a good relationship with food. I either ate too much (when I was overweight) or too little (when I was thin). I was 138-140 (at 5'10) for much of my younger life, but gained 60+ pounds with my last baby and topped out at 221. After almost a year of hard work (diet and exercise), I finally liberated myself of the extra weight in my early 40s, which brings me to where I am now. I weigh more than I did in my 20s, but I am far more lean and defined now courtesy of the training that I do in the gym. I am VERY happy with my results, maybe because I had to fight so hard to get them. My BMI was formerly in the obese range and now I am solidly normal. I really don't NEED to lose anymore and to be honest, losing more will make me look more gaunt.
My question is, how to transition from "diet mode" to "maintenance mode". In the long term, I can't train 4 days per week while still running a caloric deficit. My workouts aren't athlete worthy, but they usually involve at least 30 mins of cardio with another 30-45 mins of weight training. From the internet, I've read that I need to increase my calories and get out of deficit mode but I am scared to. I also know that I will not get any muscle gains (if that's what I choose to do in the future) by staying in diet mode. Currently, I eat 1300-1400 most days of the week, with one dedicated day of debauchery. (I have to do that for my own sanity). Frankly I'm just used to eating no more than that. I work out 4 days per week, 1-1.5 hrs. This has resulted in weight loss of 1-2 lb per week these days. I'll probably plateau soon but again, I have to know when to stop losing so things will not be counterproductive when it comes to my workouts. Thanks
If you can't continue to train at the level you are right now, then that is your answer. Decrease the amount you train, maintain the number of calories you are consuming, and you should see the caloric deficit decrease.
If you would prefer to continue training at the level you are right now, then try increasing your calories by 200/day. I will warn you though that as you approach menopause you will have to continue to decrease your daily calorie intake.
there are to ways. First is by doing reverse diet, adding 100cals in every 7-10 weeks, but this way will hold you in diet mode some time and your hormones won;t be rebuild during reverse. Second is just go back into maintanance, straight.
You will gain only water weight, glycogen and just more food will be in your body, so that's have weight too. Your hormones will start rebuild next day.
Remember your maintanance is different after diet is finished than before you start.
Choose whatever you want. But don;t worry about gaining fat. This is maintanance level, so on that level nothing is happening with fat storage.
If you have any questions feel free to ask.
Joel
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