Now that I’ve reached my goal weight, how has my daily routine and daily intake changed from early transition?
Not much, it turns out. Well, on most weekdays not much. I still aim to keep my calories around 1300-1400 each day. This is below what my Base Metabolic Rate (BMR) is for my age and weight (around 1625, if you’re curious) but I’ll tell you why: I know that there are times, particularly on the weekends, when my food environment gets more challenging. Instead of putting myself in a situation where I have to “work off” damage I’ve done over the weekend, I prefer to plan ahead by deficiting most of the week so that when I need to have some flexibility in my eating, I can. Also, this means that at the end of the day if I feel like having a glass of wine, I can.
The easiest way for me to accomplish this is to eat the same thing (or very similar things) every day. I have no problem with establishing a routine and sticking to it, boredom is less important to me than the certainty of knowing where I stand calorie-wise throughout the day. Most weekdays look like this:
- Breakfast 9am: Oatmeal with a little honey, ~200 calories
- Snack 11am: bar or shake, ~160 calories
- Lunch 1pm: Salad with a little lean protein and lots of veggies, ~200
- Snack 3pm: piece of fruit and 8 oz of non-fat milk, ~160
- Dinner 6pm: 4-6 oz lean protein, lots of steamed/baked/raw veggies, ~350
- Snack 8pm: piece of fruit, and/or some yogurt or homemade chocolate pudding with splenda, ~160
That comes in around 1250, give or take a few. I can vary things a little either direction and not do any real damage during the week. I can add in a glass of wine or even a cocktail with dinner if I want without too much trouble, either.
On the weekends I can be a little more relaxed and flexible, and since my weeks are very structured and I’m running a deficit I don’t do too much damage with the occasional indulgence.
This is working for me right now.