[alphamale]

Originally Posted by Citizen Erased

I eat about 1200 a day,

that is not a sustinence diet in any one's book except kate moss

[xpaperxcutx]

Originally Posted by Lauriebell82

Thanks! Okay so what do you think I should do? I actually try to eat carbs in moderation, although I have upped the amount I eat (more healthy carbs, whole wheat rice/pasta, ect.)

I want to stop losing weight actually, I think I am at a pretty good weight for myself. I use muscle milk as a protein supplement and I try to balance my food groups with an occasional rice krispie treatment here and there (like every 3 days or so).

I used to be a carb freak myself, but I realized it really just depends on the type of carbs you eat. There are two types of carbs, the good and the bad. What they mostly do is affect your insulin level. Good carbs, like wheat, oat, etc, digest slowly so their effect on your blood sugar level is good. Don't be afraid to eat other types of carbs like brown rice, vegetables, etc. Just make sure you get alot of variety into your diet.

The thing is if you're at your perfect weight, and all you want is to maintain it, the best way to go about it to gain muscle. Muscle weighs more than fat. If you do some weight training, you'll see some initial weight gain, but the gain would be predominantly muscle. I know some bodybuilders that gain weight from muscle but then their weight would drop because what they will lose is fat cells as opposed to loss of muscle mass.

One thing about weight training is that it uses up mostly carbs as fuel. So if you feel like you ate too much carbs a certain day, a little weight training will help burn whatever carb stores you had that day. ( But also take note that weight/strength training will make you more hungry at the end of the day ( but it could also be evidence that your metabolism is increasing).

Protein is good for you since it helps rebuild cells. Especially when you weight train, you're breaking down muscle fiber, but the protein will help rebuild it.

Basically what you need is just a good balance of carbs, protein and fat.

Essentially: it's still calories in, calories out.

[Citizen Erased]

Originally Posted by alphamale

that is not a sustinence diet in any one's book except kate moss

Please, she's find 1.2 calories a day too fattening.

[Lauriebell82]

Originally Posted by xpaperxcutx

I used to be a carb freak myself, but I realized it really just depends on the type of carbs you eat. There are two types of carbs, the good and the bad. What they mostly do is affect your insulin level. Good carbs, like wheat, oat, etc, digest slowly so their effect on your blood sugar level is good. Don't be afraid to eat other types of carbs like brown rice, vegetables, etc. Just make sure you get alot of variety into your diet.

The thing is if you're at your perfect weight, and all you want is to maintain it, the best way to go about it to gain muscle. Muscle weighs more than fat. If you do some weight training, you'll see some initial weight gain, but the gain would be predominantly muscle. I know some bodybuilders that gain weight from muscle but then their weight would drop because what they will lose is fat cells as opposed to loss of muscle mass.

One thing about weight training is that it uses up mostly carbs as fuel. So if you feel like you ate too much carbs a certain day, a little weight training will help burn whatever carb stores you had that day. ( But also take note that weight/strength training will make you more hungry at the end of the day ( but it could also be evidence that your metabolism is increasing).

Protein is good for you since it helps rebuild cells. Especially when you weight train, you're breaking down muscle fiber, but the protein will help rebuild it.

Basically what you need is just a good balance of carbs, protein and fat.

Essentially: it's still calories in, calories out.

Yeah, I usually weight lift a few times a week and do cardio the rest of the days. I usually skip one day just to let my muscles rest.

I think I might have also sped up my metabolism so that's why I'm continuing to lose weight.

[deux ex machina]

Lauriebell, from what I've read you don't want to eat more, so the best option is to eat more calorie-dense foods until your weight stabilizes.

There are a lot of options for that.

One more thing - make sure you aren't overtraining.
Just to be safe, I'd take four days or so and go very lightly soon.

Congratulations on making it to your goal!

[xpaperxcutx]

Originally Posted by Lauriebell82

Yeah, I usually weight lift a few times a week and do cardio the rest of the days. I usually skip one day just to let my muscles rest.

I think I might have also sped up my metabolism so that's why I'm continuing to lose weight.

Okay so I went to the library today and did some research ( since I'm very fascinated with nutrition). If you do cardio and weight training, it's important that you get a sufficient amount of carbohydrates because BOTH anaerobic and aerobic exercises uses carbs as fuel ( the only difference is that anaerobic exercises like weight training primarily uses carbs).

The reason I think your weight loss hasn't tampered off yet is because your glycogen stores are depleted. When glycogen stores are depleted a fair amount of water is depleted as well. So if you're like losing a pound a day, it would mean that you're losing both water and glycogen.

So don't be afraid of carbs, since if you're active, your body won't store it as fat but rather use it as fuel, and make sure you're rehydrated after every workout.

[Lauriebell82]

Originally Posted by xpaperxcutx

Okay so I went to the library today and did some research ( since I'm very fascinated with nutrition). If you do cardio and weight training, it's important that you get a sufficient amount of carbohydrates because BOTH anaerobic and aerobic exercises uses carbs as fuel ( the only difference is that anaerobic exercises like weight training primarily uses carbs).

The reason I think your weight loss hasn't tampered off yet is because your glycogen stores are depleted. When glycogen stores are depleted a fair amount of water is depleted as well. So if you're like losing a pound a day, it would mean that you're losing both water and glycogen.

So don't be afraid of carbs, since if you're active, your body won't store it as fat but rather use it as fuel, and make sure you're rehydrated after every workout.

Okay, so you think I'm not eating enough carbs for how active I am?

[torranceshipman]

2200 calories would be too much for you.

I recommend that instead of upping the carbs, you keep them lower (possibly 1700 or so) then increase the weights to increase your lean muscle to fat ratio. I'm talking hitting the resistance machines/free weights with gusto, multiple times a week.

It doesn't sound like you need more carbs as you've already mentioned that you've stepped up the healthy carbs. What you might prefer to do is make sure you are getting 5-6 small meals a day, not 3 big ones, to keep your metabolism fired up, and ensure that you have a good ration of protein, healthy carbs, fibre and vits/minerals in all of your meals PLUS make sure you take an omega oil supplement-you need those good fats AND lots of water to stay well hydrated.

[xpaperxcutx]

Originally Posted by Lauriebell82

Okay, so you think I'm not eating enough carbs for how active I am?

This would be complicated if you have to do your macronutrients. But most people who are active eat around 55% carbs for their diet.

Here's the thing, if you do take up more weight training over cardio, you would need carbs and protein to replenish your muscles. If you do cardio, carbs will ensure you won't " hit the wall".

IF you're already eating well, then you don't need to increase your carbs. But don't just eat rice krispies since they're mostly sugar and they will cause your insulin level to rise. Like someone said, eat more calorie densed food ( like complex carbs that digest really slowly) so you won't get tired when you're exercising, and then after your exercises, always follow with a protein shake to repair your muscles.

To put it more simply, eat complex carbs in the morning so they give you a full boost during exercise, and then at night, food high in protein with a little carb will help your muscles recover, and replenish your glycogen level.

I like Torranceman's suggestion, as long as you up your diet to about 1700 and eat a good balance meal with carbs, protein, and a little fat, you can maintain a good body weight. If you still see weight loss though, I can absolutely say it's water loss. Remember, muscle weighs more than fat. If you do see some weight loss, you'll gain a little weight with weight training in the long run.

[Lauriebell82]

Originally Posted by xpaperxcutx

This would be complicated if you have to do your macronutrients. But most people who are active eat around 55% carbs for their diet.

Here's the thing, if you do take up more weight training over cardio, you would need carbs and protein to replenish your muscles. If you do cardio, carbs will ensure you won't " hit the wall".

IF you're already eating well, then you don't need to increase your carbs. But don't just eat rice krispies since they're mostly sugar and they will cause your insulin level to rise. Like someone said, eat more calorie densed food ( like complex carbs that digest really slowly) so you won't get tired when you're exercising, and then after your exercises, always follow with a protein shake to repair your muscles.

To put it more simply, eat complex carbs in the morning so they give you a full boost during exercise, and then at night, food high in protein with a little carb will help your muscles recover, and replenish your glycogen level.

I like Torranceman's suggestion, as long as you up your diet to about 1700 and eat a good balance meal with carbs, protein, and a little fat, you can maintain a good body weight. If you still see weight loss though, I can absolutely say it's water loss. Remember, muscle weighs more than fat. If you do see some weight loss, you'll gain a little weight with weight training in the long run.

Thanks, these are great tips! I need to up my complex carbs during the day I think. It will give me more energy.

I did buy a few more sweet foods, but not to eat more of to stop losing weight. I eat a rice krispie treat every 4 days or so and made a rule to eat 1 poptart once per week (I picked a specific day to do so).

I have had problems with binging on sweets before due to depriving myself of them for long periods of time. I was never able to maintain that kind of restriction and eventually just snapped and couldn't take it anymore. I had a poptart today (Thursday is "my day") and it feels good because I got a little taste of sweets and I don't feel the need to go eat like 5 of them.

I am making sure to keep this in moderation and eat lots of good carbs and keep drinking my muscle milk shakes. I think the complex carbs should stop the weight loss hopefully and I need to find a balance in food that I can eat everday. I counted my calories today and I ate about 1400 which isn't too bad.