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Maintaining weight when working out



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Had ESG in Sept 2018. I went from 204 to 121lbs in 10 months. Yay!! Only was really shooting for 155 but I feel good at 121 but could certainly stand to get some muscle back and probably put on a little weight ( I’m 5’7”).
So I’ve begun walking and doing some weight training the last couple weeks. All was hood the first week or two as I wasn’t real consistent. I was eating around 1600 cal as that was helping me maintain my weight at least.

Then I weighed myself Friday and I was 118!!! I know I need to eat more calories but not sure exactly how much. I know I can play with it and see what works but I also have a hard time upping the calories. At 1600-1700 I feel like I eat all day. Ideas?

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Congratulations on goal.

Are you working with a trainer or on your own?

You may want to make an appointment with a sports medicine dietician or a trainer that has an education in nutrition. It will take grazing and a bit of trial and error to figure out what works for you and your sleeve.

This would be great question to post maintaining thread. Link below

https://www.bariatricpal.com/topic/425802-the-maintenance-thread/?tab=comments#comment-4782396

I hit goal at six months out. My surgery restriction was tight. It took grazing and carbs to slow/stop my weight loss.

Years out, I have less sleeve restriction. Getting nutrition in to lift or distance run is easier over time. After hitting my weight loss goal, I started making fitness goals. I love seeing results. Muscle does not happen overnight. Its helping to fill out my loose skin *smile*

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2 hours ago, LynnV1964 said:

Had ESG in Sept 2018. I went from 204 to 121lbs in 10 months. Yay!! Only was really shooting for 155 but I feel good at 121 but could certainly stand to get some muscle back and probably put on a little weight ( I’m 5’7”).
So I’ve begun walking and doing some weight training the last couple weeks. All was hood the first week or two as I wasn’t real consistent. I was eating around 1600 cal as that was helping me maintain my weight at least.

Then I weighed myself Friday and I was 118!!! I know I need to eat more calories but not sure exactly how much. I know I can play with it and see what works but I also have a hard time upping the calories. At 1600-1700 I feel like I eat all day. Ideas?

Maybe add a Protein Shake?

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I like them. They go down easily for me and since they are the sweetest tasting thing on my menu, it's more like dessert. :)

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21 minutes ago, LynnV1964 said:

I do have one Premier Protein shake each day but may add another.

A Protein Shake will give you an extra 180 calories An option to try weight gainer shake.

Description

Pro Performance® Weight Gainer - strawberry and Cream contains 50 grams of high-quality Protein in a wellness formula designed to digest and release varied intervals throughout the day to ensure your muscles get the amino acids they need.* This formula is designed to support your body composition goals with naturally occurring branched chain amino acids (BCAA), which may help reduce muscle breakdown during exercise, added medium chain triglycerides (MCT), which are quickly absorbed by the body for use of energy, and a dual carbohydrate system to preserve and replenish energy stores.* Pro Performance® Weight Gainer also includes naturally occurring arginine to fuel muscle cells and influence the cardiovascular system through nitric oxide production.*

Benefits:

  • Weight gainer supplement
  • Fast, medium and slow releasing, high-quality protein
  • 50g protein per serving
  • 700 calories per serving
  • 117g carbs per serving
  • Banned substance free*

369937_1.jpg

369937_2.jpg

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14 hours ago, LynnV1964 said:

Had ESG in Sept 2018. I went from 204 to 121lbs in 10 months. Yay!! Only was really shooting for 155 but I feel good at 121 but could certainly stand to get some muscle back and probably put on a little weight ( I’m 5’7”).
So I’ve begun walking and doing some weight training the last couple weeks. All was hood the first week or two as I wasn’t real consistent. I was eating around 1600 cal as that was helping me maintain my weight at least.

Then I weighed myself Friday and I was 118!!! I know I need to eat more calories but not sure exactly how much. I know I can play with it and see what works but I also have a hard time upping the calories. At 1600-1700 I feel like I eat all day. Ideas?

It takes a while for your body to reach an acceptable weight & stop losing. My weight went lower than my goal then gradually crept up a bit then down again until I found the right balance of food/exercise, for me, to maintain.

I don't think I'd try a weight gainer shake, that's an extra 700 calories. You want to increase calories slightly, so you don't undo some or all of your progress.

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38 minutes ago, TheRealMeIsHere! said:

It takes a while for your body to reach an acceptable weight & stop losing. My weight went lower than my goal then gradually crept up a bit then down again until I found the right balance of food/exercise, for me, to maintain.

I don't think I'd try a weight gainer shake, that's an extra 700 calories. You want to increase calories slightly, so you don't undo some or all of your progress.

I should have been more specific.

IDK - it’s only a suggestion. The OP is 5’7” 118 pounds (BMI 18.5) this is one pound from an underweight BMI. Four scoops of weight gainer is 700 calories.. If you add less scoops you can find the ratio where you gain weight. You are right, No need to do the full 700. It may help get in calories when you have tight restriction. To each their own.

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Thanks for the suggestions! I know it takes time and my stomach capacity will increase too. Freaked out a bit when learning the cal level to maintain but figured that out! It’s a process! The Protein Powder, in a decreased amount, sounds like a good idea

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