Ideal Body Weight Management is your responsibility after your successful weight loss. Dont let it rebound,else all your previous weight loss effort will be wasted. In order to maintain your ideal body weight,you must focus on lifestyle changes and develop an eating plan that's enjoyable, yet healthy and low in calories.Weight maintenance is much like weight loss. The principals are essentially the same: eat healthy foods and exercise regularly. And like weight loss, weight maintenance requires a long-term commitment. A simple formula that you must remember for body weight maintenance:
Balanced Nutrition = Weight Maintenance
The following habits are essential to weight maintenance:
- Continue your exercise program. One of the most important things you can do for weight maintenance is to continue a vigorous exercise program. Studies suggest that it takes 30 to 60 minutes of moderately intense physical activity daily to maintain weight loss. Moderately intense physical activities include fast walking and swimming.
- Enjoy healthy meals and snacks. Focus on low-calorie, nutrient-dense foods, such as fruits, vegetables and whole grains. Keep saturated fat low and limit sweets and alcohol. Remember that no one food offers all the nutrients you need. Choose a variety of foods throughout the day. It's not out of the question to eat and enjoy small amounts of high-fat, high-calorie foods on occasion. But the main thing is that you choose foods that promote weight maintenance and good health more often than you choose foods that don't.
- Know and avoid your food traps that cause you to eat. Know which situations can trigger out-of-control eating for you. The best way to identify food traps and emotionally triggered eating is to keep a journal. For as long as you find it helpful, write down what you eat, how much you eat, when you eat, how you're feeling and how hungry you are. After a while, you should see some patterns emerge. Once you know these patterns and triggers, you can plan ahead and develop a strategy for how you'll handle these types of situations. This will help you understand and stay in control of your eating behaviors.
- Monitor your weight regularly. People who weigh themselves at least once a week are more successful in keeping off the pounds. Monitoring your weight can tell you whether your efforts are working and can help you detect small weight gains before they become larger.
- Be consistent. Sticking to your healthy-weight plan during the week, on the weekends, and amidst vacation and holidays increases your chances of long-term success.
- Create a support network. Getting support for your efforts, whether through a friend, family member, trained professional or group of fellow travelers on the same path, can ultimately mean the difference between success and failure.
The following body weight maintenance calculator help you to recognize how much calories of food you have to eat in order to maintain your ideal body weight:
1) Weight Maintenance Calculator for Woman (see remark):
2) Weight Maintenance Calculator for Man (see remark):
REMARK: This calculator is meant to be an estimate only. Actual calories needed to maintain weight may vary based on muscle mass, activity and a variety of other factors such as illness, pregnancy, etc. If you are obese, your actual caloric needs may be less accurate. This is because a small percentage of fat tissue actually burns calories. The remaining amount of fat tissue does not burn calories. Please keep this in mind when using the calculator.By consuming these calories on an average daily basis, you should maintain your weight.
