Weight Buffer Zones
Keep Your Weight in Check

Anyone who has lost weight knows that keeping it off can be just as tricky, if not more so, than losing weight was. If you are trying to maintain a particular weight rather than lose weight, it is natural to be a little bit less strict with yourself on your workouts or your diet. However, when you are less strict that is when you can re-gain the weight. Here are the steps you can take to make weight maintenance easier:

1. Decide which weight you’d like to maintain.

2. Figure out what your 10-lb. weight range (with your desired weight in the middle) is. For example, if you wish to weigh 150 lb., your 10-lb. weight range would be from 145 to 155.

3. Your ‘yellow-light number’ will be when you are two pounds above your ideal weight, or in the example above, 152 lbs. If you hit your yellow-light number, you should start being careful about what you eat.

4. Your ‘red-light’ number will be when you are five pounds above your ideal weight, in the example above, 155 lbs. This means you must immediately begin to exercise more, eliminate junk food, and reduce portion sizes until you are back at your ideal weight.

Curious on how many calories it takes to maintain your weight? If you exercise approximately three hours per week and have a fairly sedentary job, you probably maintain your weight on 13-15x your total body weight in calories per day. If you get more activity than that, you probably maintain your weight on 16-18x your total body weight. If you get less, try 10-12x your total body weight.

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