How do I keep the weight off?

[Anonymous]

I'm trying to lose weight so I cut 500 calories a day. After I reach my goal, should I increase my calories intake gradually or is it okay to just consume the calories amount I need based on my new weight right away? I watched a YouTube video and she said that I could gain it all back if my body is used to my current habit. Or does it only happen if I consume too low calories? Currently, I eat around 1000-1300 calories a day depends on my appetite and activities. I'm a petite girl though. So with that amount, I don't really starve myself. Besides, I love food too much lol.

[Anonymous]

This alone will not work over the long haul.
Your homework is Super Size Me (movie) if Food is All you think about & plan to be your savior.

The long term weight defense is muscle because it burns fat... while sitting!
Thus, to eventually build muscle, one has to be active DOING something with muscles as many waking hours as possible.

[Asker]

Hmm what do you mean? I'm not sure if it answers my question. But I do walk and do body toning exercise few days a week.

[Asker]

Ahh I get it now. You were answering the question on my title

[Opinion Owner]

Read the whole thing before comments
Your exercise routine is not enough for these goals but before you have worries, think of fun exercise
e. g.
dance classes 2-3 hours/night, 2-3 times/week... but this is only a start... it's maintenance
to reverse the weight and build the muscle that burns
add to these classes (& your walking/toning) on "off days" walking 5+ miles (golf would be distracting enough from "the pain"), running is excellent, think knees coming up (ala situps) for the belly, weigh work for the legs (largest muscles you have).

[Opinion Owner]

Once into this routine fully after a few weeks, guess what?
You will no longer BE the mean food jailer withholding it from your bad, fat side
BOTH sides of you will no longer crave and obsesses over food and portions will automatically adjust themselves

[Asker]

Wow okay. Thank you so much, it is very helpful!

[Opinion Owner]

Curious... what IS it that you do now = toning/etc.
b/c once had a very fat friend that used butter on everything claim her workouts were gardening = not producing ANY results other than occasional sweat

[Asker]

I watch videos of Blogilates (I think that's the name) on YouTube and do what she does. I don't know what you call that kind of exercise. I don't want a very sculpted body, though. I just want to lose weight (3 kg, I am now 48 kg) and be toned so I thought what I do now would be enough and quite realistic to maintain.

[Asker]

do you think I'm just like this friend of yours?

[Opinion Owner]

Not now... but more like another friend that got us into dancing = YEAH

[Asker]

Huh I didn't know I was that fat. Alright.

[Opinion Owner]

WTH?
The gardener was fat and always will be with that attitude... brought up rich/spoiled I guess.
The other friend compared to you was always working out to videos at home (if not gym on special deals), so... not saying you were fat.

[nalaa]

Eat normal calories, but all plant foods. Preferably no grains either for a while. Plant foods don't stick on to you the same way animal and high fat foods do. And eating enough carbs will keep cravings low

I would post a link, but I apparently need to be a higher level

[Consultant]

Caloric deficit, H. I. I. T. cardio, and eating clean is how you can lose weight and keep it off.

source: personal trainer.

[Asker]

Okay. But should I increase my calorie intake gradually or it doesn't matter?

[Consultant]

I'm not sure what you mean by increasing gradually. But 1000-1300 calories is very, very low. So you do want to eat more. Remember it isn't so much about not eating, its more about eating the right things.

Focus more on what you eat, avoid: sugars, processed crap (microwavable meals for example and french fries), soda (even diet soda), tons of white carbs (white bread, white pasta). Avoid these as much as you can.

Instead eat wholesome food you'd find in a paleo diet, with low glycemic index carbs and good protein sources, such as: lean meat, fish, nuts, vegetables, whole grain carbs, peanut butter, grains (wheat, barley, rye, etc.), oats.

Have a cheat meal every week, stay motivated. Lift heavy and do cardio very often. Drink tons of water, get plenty of sleep.

[Asker]

It is low but I'm only 158cm and 48kg?

[Consultant]

I had to convert that to US :)
wow, you are really petite!
Ya 1300 probably isn't that low actually. Just stay active and eat right like I described. Make sure to cheat every now and then, stay motivated !!

[Asker]

Aww sorry. Alright! Thank you for being so helpful! :)

[Consultant]

Np :) I love to help with this stuff when I can.
by the way, you are the perfect size to be a sexy gym bunny.

[Asker]

hmm thanks? haha. I don't want to be all muscular with very define abs, though. I just want to lose few pounds and be toned with work out routine that's quite realistic to maintain.

[Consultant]

Thanks for mHO!

Yep, just intense cardio 3-6 times a week. Watch what you eat. and Lift HEAVY and you'll meet all your goals you just said.

[Queen_naki5]

Just keep doing what you're doing. Form good habits.

[Asker]

Alright. Thank you. Anyway I like that quote on your profile. Very accurate lol

[Queen_naki5]

Thank you. Keep up the good work :-)