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How to Maintain Your New Healthy Weight
WLR's dietitian Juliette Kellow gives advice and a 5 step
plan for maintaining a healthier weight
Maintaining Your New Weight
By WLR Dietitian
Q: When you get to your healthy target weight, what’s the best way
to maintain it? Should you increase your calorie intake all at
once or by so many calories each day?
A: This is a really good question – and congratulations on
hitting target, or at least almost being there. After weeks,
months or even years of controlling your
calorie intake,
knowing what to do when you hit target can be scary but you
can’t stick with your dieting calorie allowance forever.
While some
successful slimmers prefer to immediately increase their
calorie intake, others prefer to do it in steps. In many ways,
this is a good idea as it helps you to concentrate on getting
your extra calories by gradually increasing the
portion sizes
of the foods you’re already eating rather than suddenly adding
in chocolate, crisps, booze and takeaways. I recommend this
five-step plan to maintain your new healthier weight.
Five Step Plan
Step 1 Once you reach target, add 250 calories a day to
your existing daily calorie intake. This means if you’ve been
having 1,250 calories each day, you should now have 1,500
calories a day.
Step 2 After a week, weigh yourself on your usual scales.
You’ll probably have lost a little more weight. If so, add
another 250 calories to last week’s daily allowance. So, if
you were having 1,500 calories a day, now have 1,750 calories
daily.
Step 3 After a week, weigh yourself again. If you’ve lost
more weight, add an extra 250 calories to your daily intake,
for example from 1,750 calories to 2,000 calories each day.
Step 4 After a week, if your weight has stabilised that’s
the amount of calories you need each day to keep your new slim
shape. If you’ve gained a tiny amount, drop your daily calorie
intake by 100 calories, for example, from 2,000 calories to
1,900 calories daily. After a week, weigh yourself again. If
your weight has stayed the same, that’s the amount of calories
you need each day for weight maintenance. If your weight has
gone up or down, juggle your daily calorie intake by 50
calories a day until your weight eventually stabilises.
Step 5 Weigh yourself once a week on your usual scales
until you are confident that you’re maintaining your healthy weight. |
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