Weight Loss – Weightloss Resource and Slimming Diets

Seeking Tips for Weight Loss Maintenance…?

December 18th, 2009

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I’ve been on a diet or as I would like to call a lifestyle transformation plan for the past four and a half months.
My initial weight was 183.5 pounds ( I’m 5’4) on October 11th, 2008 and I am now down to 141.5 pounds.
My goal weight is 135 pounds.

I started out with 37.5% body fat and I’m now down to 23.5% body fat.
Also, I was a size 44 in pants and now I am a size 38. I already donated all of my jeans and skirts so I would never have anything to go back to

I am on a strict diet regiment ( I’ve been keeping a food journal for the past four and half months, never consuming more than 1,220 calories a day). Additionally, I have a personal trainer with whom I do strength training twice a week and engage in 1 hour cardio workouts 5-6 times a week. Lastly, I used acupuncture to control my appetite.

I plan a weekly menu to witch I stick to, and while I eat dark chocolate 3-4 times a week, I mostly consume whole grains, fresh vegetables and a lot of lean protein. I eat 5-6 small meals a day, with breakfast and lunch being the largest meals ( though never going over 370 calories). I am also taking vitamins, and get preform monthly blood work in order to ensure that my body is not missing any essential vitamins.

I have almost reached my weight goal and I would like to get some useful tips on how to add calories to my daily menu without gaining weight. I am under strict supervision of a licensed dietitian that has approved my weekly menus, but I am still afraid to go over my daily 1,200 calorie intake.

Here is a sample of my daily menu:

Breakfast:
A cup of Fiber 1: 140 calories
Coffee with 1/3 of skim milk: 45 calories
Nonfat yogurt: 54 calories
Tot: 239 calories

Snack:
A large red apple: 120 calories
Coffee with 1% milk: 51 calories
Nonfat Activia yogurt: 51 calories
Tot: 222 calories

Snack:
Two cucumbers: 24 calories
A piece of light bread: 34 calories
Tot: 58 calories

Lunch:
Tomato+cucumber+ whole red pepper+ green beans+ 2 tsps of black pepper+ 2 tbs of salsa+ 1/2 cup of sliced carrots= 176 calories
11 pieces of light pastrami ( small slices)= 98 calories
Light instant soup= 60 calories
A piece of light bread= 34 calories
Tot: 368 calories

Snack:
Granola bar= 92 calories
Chai with 1/3 of a cup of skim milk= 40 calories
Tot: 132 calories

Dinner:
Two pieces of light bread= 68 calories
Two table spoons of nonfat cottage cheese= 24 calories
Cucumber: 12 calories
Tsp of pepper: 5 calories
Sugar-free apple sauce: 60 calories
Pecan: 13 calories
Tot: 182 calories

Tot calories for the day: 1,200

- I must add that I feel full and energized, but the only downfall is that my period is late and I have contacted a healthcare professional about this and she preformed all the neccesry tests on me, and though my test results were fine, my period is already almost a week late and that is causing me to be a little bit concerned.

Thank you for your support!

2 Responses to “Seeking Tips for Weight Loss Maintenance…?”

kendrick s says:

December 18, 2009 at 10:58 am

Your doing a good job keep it up. I bet your period would probably come late if this wasnt a part of your current life. Maybe It has switched like a season and now will come different times of the month you may never know with the human body. Keep doing what your doing and lose the rest. I say you could up your calories to 1600 and maintain a healthy body weight though. Good luck!