Congratulations! You have lost weight and are now at your ideal weight…or are you? Have you lost weight only to notice the scale creeping up again? This is one of the biggest issues in weight loss, maintaining your weight loss.
If you have lost weight only to gain it back again you may recognize these mistakes.
If you have lost weight and want to keep it off then apply these tips–and go invest in a new wardrobe, you’re staying this size!
You are dehydrated! Did you drink a lot of extra water while you were losing weight? Maybe you were filling the void of sugary sodas, teas and coffees, or you just knew water is good for you and you need it to lose weight. But once you lost the weight did you lose your water habit? Get in at least ½ of your body weight in ounces of water per day, staying hydrated is extremely important in maintenance and how your body functions overall!
Lack of exercise Did you join the gym at the height of your weight loss ambitions to lose weight and now your membership tag is just taking up space on your key chain? If you still have an active membership then get back in there! Try a new class or meet with a trainer. If you don’t have a membership then download a free app to get some movement in each day. Some very simple beginner ones we like are Home workout and Simply Yoga, they are both free from the app store. All of your extra movements will add up; park a little further away, take the stairs and skip the cab.
Consuming too many calories? Do you know how many you should be aiming for? Use an on-line calculator like the one found here to determine your Basal Metabolic Rate (BMR) This is the basic amount of calories you need to sustain your self daily, it does not factor in your activity level however. If you are eating too many calories every day you may not be maintaining your weight loss. To determine this you will then need to multiply that number by:
BMR x 1.2 If sedentary
BMR x 1.375 If lightly active
BMR x 1.55 If moderately active
BMR x 1.725 If very active
Too many carbohydrates? Carbs have a bad wrap, but for a good reason. Too many will cause weight gain, exactly what you are trying to avoid. This means we need to examine the carbs you are consuming. There is no right number but keeping it within a general guideline of no more than 100-150g per day you should see that scale stay put. The more active you are the more liberal you can be with your carbs, but do go for complex carbs like a sweet potato versus simple carbs like white bread. Typically going over 150g will put you into weight gain mode.
Not eating enough protein Do you know how many grams of protein you should be getting a day? Do you know how many you are even getting in? Most people don’t so you will need to make your protein a priority to ensure your body is functioning optimally daily. The absolute minimum you want each day is ½ of your lean mass (if you don’t know your lean mass use your body weight) in grams of protein per day. This is the same rule as water. If you weigh 150lbs you need 75g of protein and 75oz of water per day.
These tips should help with maintaining your weight loss but as always come in monthly for your maintenance visit with your coach so you can stay accountable and on track!
What’s your best maintenance tip? Leave a comment below and let us know!
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