If you have successfully achieved your weight loss goals, you may be wondering whether you will be able to maintain your new weight for good. The key to maintaining an ideal weight is to make sustainable changes to your diet and lifestyle.
What should I eat now?
As a guide, the average man requires around 2,500 calories and the average woman requires around 2,000 calories a day to maintain their ideal weight. If you have been consuming a low calorie diet throughout your weight loss journey and you have now reached a healthy weight, you may wish to increase your calorie intake. However, you should only do so in small amounts to avoid undoing all of your hard work.
Many personal trainers in Downtown Oklahoma City recommend increasing your calorie intake by 250 calories a day. If you have been consuming 1,500 calories a day, you should now consume 1,750 calories a day. After a week of eating 1,750 calories a day, you should weigh yourself on your scales. If you have lost weight, you should add another 250 calories to your daily calories allowance. If you were consuming 1,750 calories a day, you should therefore consume 2,000 calories a day. If you have gained weight, you should reduce your daily calorie intake by 100 calories. If you were consuming 1,750 calories a day, you should therefore consume 1,650 calories a day. If you find that your weight has remained the same, you will have an idea of the amount of calories you need to consume each day to maintain your weight.
If you have followed a healthy eating plan, you should work hard to maintain your habits, regardless of changes in your routine. If you are due to eat out or take a vacation, you should plan ahead to avoid setbacks and obstacles.
How much exercise should I do now?
When it comes to physical activity, you should always find ways to fit more exercise into your day, even if you are not trying to achieve further weight loss. You should ideally engage in at least 150 minutes of moderate-intensity aerobic exercise – such as swimming or cycling – every week. If you find yourself slipping back into your old ways, consider trying out a new activity or enlisting the support of Ryan Vivar Fitness’s personal trainers in Downtown Oklahoma City. If you have talked to a healthcare professional about your weight, make sure you visit them regularly for monitoring and guidance.
The key to maintaining a healthy weight is to make small changes that you can stick to for the rest of your life. Once you have identified the lifestyle changes you need to make, respect your weight loss and give yourself the time you need to make them a part of your daily routine.