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Maintenance question



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I am about 17 months post op. I made it to goal weight at my year mark. I am struggling with maintenance. I have started to exercise more shooting for 3-4times a week. I seem to be hungry more but am trying to really focus on if I am hungry or just bored. My question is how many calories and carbohydrates to you eat in maintenance? I am really good about getting my Protein in. Thanks in advance.

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This is my approach during the Maintenance phase. http://www.breadandbutterscience.com/Surgery2.pdf

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It's different for everyone, unfortunately, like so much of this process. Generally speaking, if you've increased your exercise then you may need to increase your calories, still focusing on Protein. Every plan is different when it comes to carbs. Mine says to eat a complex carb with every small meal at maintenance, but if I go above like 30 grams a day, I stall or even gain a little, so their plan is just not realistic for me, at least not now. I would suggest talking to your nut first, as per usual, but then also keep in mind that everyone's body is different. The nut's suggestions can be a springboard for you to experiment a little and find out what works for you. Still, I would definitely stay away from refined carbs forever. A treat every once in a blue moon is one thing, but refined carbs are a slippery slope of insulin spikes, increased food cravings, and regain. You'll want to stick to the good stuff: quinoa, legumes, nuts, occasional whole grain bread, etc.

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I am also in maintenance. I fiddled around with several calorie calculators online. The one that seemed to come up with a workable number of calories that is holding me steady can be found at

http://www.healthycalculators.com/calories-intake-requirement.php

According to an article in Bariatric Times, 130 gm of carbs a day seems to be maximum for losing and sustaining weight loss.

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I agree it's an individual thing. I'm 2.5 years out. I don't track calories. I eat until full and try to focus on Protein and good carbs. I too am now running. On long run days I do eat an extra time. I don't weigh myself often. Maybe once or twice a month. I'm in a 5 pound range consistently.

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