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— how to maintain ur ugw : a thread !
༉‧₊˚✧ congrats! u've reached ur ugw, now what? now, we all know reaching ur ugw will not automatically make us recover, boohoo. but the real problem is how r we supposed to maintain it?
༉‧₊˚✧ what causes weight gain?
so many people think that the reason u gain weight after dieting is because of their fucked up metabolism (caused by months-years of restriction) and while this may be true, another reason is poor calorie + portion control during maintenance -
so many people think that the reason u gain weight after dieting is because of their fucked up metabolism (caused by months-years of restriction) and while this may be true, another reason is poor calorie + portion control during maintenance -
- hitting ur ugw is not a green light to overeat, that will only cause u to reach ur hw all over again. but what r we supposed to do to prevent all of the weight gain??
༉‧₊˚✧ how many calories should u eat a day?
u could use a tdee calculator or u can estimate with these steps:
step 1: multiply ur cw by one of these.
amab: weight (lbs) x 11
afab: weight (lbs) x 10
u could use a tdee calculator or u can estimate with these steps:
step 1: multiply ur cw by one of these.
amab: weight (lbs) x 11
afab: weight (lbs) x 10
step 2: add in ur exercise by multiplying
1 (little - no exercise)
1.1 (light exercise / training 1-3 days a week)
1.2 (moderate exercise 2 or more days per week)
1.4 (hard exercise 3 or more days per week)
1.6 (working out 2 or more times a day)
1 (little - no exercise)
1.1 (light exercise / training 1-3 days a week)
1.2 (moderate exercise 2 or more days per week)
1.4 (hard exercise 3 or more days per week)
1.6 (working out 2 or more times a day)
example: 92 lbs x 10 = 920 x 1.2 = 1104 calories max.
- raising ur caloric intake
if u have been eating less calories than that, then it may be hard for u to raise it up w/o gaining. a solution is instead of going straight to ur maintenance cals, start by slowly increasing ur intake by 50-100 calories a day-
if u have been eating less calories than that, then it may be hard for u to raise it up w/o gaining. a solution is instead of going straight to ur maintenance cals, start by slowly increasing ur intake by 50-100 calories a day-
-now, how do we actually maintain our weight?
༉‧₊˚✧ exercise !
this is an important part of maintaining ur weight ! even if it isn't intense exercise (walking, using stairs) helps burn enough calories to maintain our weight ! -
this is an important part of maintaining ur weight ! even if it isn't intense exercise (walking, using stairs) helps burn enough calories to maintain our weight ! -
-adults should aim for 30-40+ minutes of exercise at least 3-4 times per week to aid in maintenance.
༉‧₊˚✧ restrictions
during this period of time, u will be restricting ur calorie intake but it won't be as bad as ur eating disorder. u can generally eat anything as long as u respect ur intake, just eat whatever makes u feel good!
during this period of time, u will be restricting ur calorie intake but it won't be as bad as ur eating disorder. u can generally eat anything as long as u respect ur intake, just eat whatever makes u feel good!
༉‧₊˚✧ drink water
u should be getting 2L of water everyday to help maintain ur weight as it flushes out waste , suppresses ur appetite + boosts ur metabolism!!
u should be getting 2L of water everyday to help maintain ur weight as it flushes out waste , suppresses ur appetite + boosts ur metabolism!!
༉‧₊˚✧ get enough sleep
sleep surprisingly helps a lot when it comes to weight loss & maintenance as u burn a shit ton of calories while asleep and keeps u energized for workouts
sleep surprisingly helps a lot when it comes to weight loss & maintenance as u burn a shit ton of calories while asleep and keeps u energized for workouts
༉‧₊˚✧ eat breakfast
eating breakfast helps u stay fuller throughout the day (varies from person to person) and boosts ur metabolism!
eating breakfast helps u stay fuller throughout the day (varies from person to person) and boosts ur metabolism!
༉‧₊˚✧ keep it interesting
if u feel like ur going to binge / overeat, mix things up by having different meals from different cuisines or maybe even trying a different type of exercise like pilates or weight lifting!
if u feel like ur going to binge / overeat, mix things up by having different meals from different cuisines or maybe even trying a different type of exercise like pilates or weight lifting!
༉‧₊˚✧ eat more fiber + protein
protein not only keeps ur hair from falling out but it also keeps u really full throughout the day and fiber helps our constipated asses shit regularly.
protein not only keeps ur hair from falling out but it also keeps u really full throughout the day and fiber helps our constipated asses shit regularly.
༉‧₊˚✧ lastly, treat urself
please don't be afraid to eat whatever u've been craving from time to time! u reached ur ugw so don't be too hard on urself! go eat what u want in moderation ^0^
please don't be afraid to eat whatever u've been craving from time to time! u reached ur ugw so don't be too hard on urself! go eat what u want in moderation ^0^
ok that's it! i hope this helped, stay safe & drink water! bye angels <3
