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Maintain a Healthy Body Weight

By Edited Nov 13, 2013 0 0

Losing your unwanted body weight is only half the battle when trying to reach that goal physique. Maintaining your weight can be the most challenging part. Once a person loses a particular amount of pounds, they seem to return to their old eating habits and the weight becomes harder to shed. Learning to maintain your current weight is the key to preventing the body weight yo-yo.

Things You Will Need

Exercise equipment

Healthy food choices


Step 1

Calculate the amount of calories you should consume in one day. This calculation is determined by your age, sex, current weight. height, and activity level. These calories calculators can be found online, all you provide is the information. You can also find calculators that can determine the amount of calories you need to consume to lose weight.

Step 2

Include fiber in your daily diet. Consume 35 to 45 grams of fiber per day. Fiber is indigestibe and helps move food through your intestines. It will speed up the time required to digest food and expel toxins from the body. Fiber can be found in fruits and vegetables such as brocoli and berries. Whole grain breads and pastas are also a great source of fiber. Drinking plenty of water is important when consuming a high-fiber diet. The water will help prevent constipation.

Step 3

Eat foods that contain high amounts of protein. The amount of protein you should consume is determined by your current weight. Consume one gram of protein per pound of body fat. Example, if you weigh 150 pounds, you should include 150 grams of protein in your daily diet. Protein helps our bodies to function properly and provides essential amin acids. A diet that includes fish, chicken, turkey, and lean pork will meet your protein needs.

Step 4

Exercise daily and whenever possible. This is very important when trying to maintain your current weight. Not everyone has a schedule where they can spend hours in a gym so trying to figure out when you can squeeze small exercise segememts throughout your day. So walking for 10 minutes, squats while washing the dishes, or simple arm exercise while cooking can make a big difference. A good goal of 30 minutes a day is good, an hour would be great.
Maintaining a healthy body weight will create a healthier, happier you. Your energy level will rise, metabolism increases, and the way you look in the mirror isn't so bad either.

Tips & Warnings

Before changing your current diet regimen, consult your physician.
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