Congratulations! What an awesome accomplishment. Although you said the weight loss was tough, you still accomplished it, which means that in the future when things get tough, remember that you can and have triumphed over adversity. Also, take a moment to really relish and enjoy being the weight that you are. Whenever you struggle over healthy choices remind yourself about how good it feels to be at a healthy weight. Being healthy will always feel better than French fries could ever taste. :-)
Weight maintenance is something that confuses a lot of people. They often feel if they don’t continue to work as hard and diet as fastidiously, they will gain the weight back. This is not the case. While you should still count calories, eat healthy food, and continue to exercise you don’t have to be so rigorous.
Weight loss and weight management are still a simple game of addition and subtraction, better known as calorie counting. The key difference is that for weight loss you need to achieve a calorie deficit, as in burn more calories than you take in. For weight management, you simply need to eat the same amount of calories you are burning. Weight management is obviously easier because you don’t need to eat as little or burn as many calories from exercise because you no longer require a calorie deficit for weight loss.
For example, If you burned around 2,000 calories a day when you exercise so I can eat up to 2,000 calories a day and not gain weight. Conversely, if you had weight to lose and wanted to take off around two pounds a week, then you would need to create a calorie deficit of 1,000 calories a day (there’s 3,500 calories in a pound). That means if you consumed 1,200 calories a day you would still need to work harder and burn 2,200 calories to hit your target weight-loss goal.
The first thing you need to do is figure out how many calories you burn in a day. There are several factors you need to account for: your basil metabolic rate (BMR), which is the amount of calories your body burns through involuntary bodily functions like breathing or your hair growing. Then your active metabolic rate (AMR), which is the amount of calories your body burns throughout the course of your day (without exercise). This is often greatly influenced by your job. If you are a secretary you probably won’t get a huge bump from your AMR , but if you are a construction worker your AMR would be big. The third factor is the most important because it’s the variable you can really affect — exercise.
The easiest way to add up the three elements above to figure out your calorie burn is a device like the BodyMedia Armband, which I endorse. You wear it on your arm and it tracks all the calories you burn over a 24-hour period. These devices cost about $160, but they are invaluable for weight loss and weight management. The exercise burn is going to be difficult to track without a device, but you can Google the type of exercise you’re performing along with your basic information to get an idea of what you might be burning while training.
Once you have figured out your daily burn you simply match your calorie intake to your calorie burn and voila … weight management. It’s that simple!
Hit me up if you need help guys!
Isaac J. Hall II
Monsterz Elite Fitness LLC