Maintaining your weight can be just as difficult as losing it! Why? Because it’s something you’ll need to be fully aware of for the rest of your life. Lasting weight loss doesn’t just happen; you have to monitor it frequently and figure out what works for your body and what doesn’t. Exercise, although important for weight loss and management, isn’t the key to lasting weight loss. But, don’t stop doing it!
Food is the key. Yes, food. Have you ever heard the saying, “You can’t out run your fork.”? It’s true. No matter how much you exercise, your food choices dictate lasting weight loss. Carbs, sodium, sugar…they all contribute to weight gain. What you eat matters! Continue making healthy choices and keeping track of everything you eat. Want a brownie? No problem – eat one but make sure you budget for it accordingly and log it.
Weight loss is all about calories in versus calories out. You need to burn more than you consume to see a loss. If you’re not making healthy food choices and see that you’re consuming 3,000 calories per day but you’re only burning 1,500 calories per day, you’ll eventually start gaining weight. We all burn so many calories each day just by being alive. It’s called our basal metabolic rate (BMR). You can calculate yours here. The trick is to burn more calories than you consume.
If your BMR is 1,700 calories and you burn 300 calories through exercise, you shouldn’t eat more than 2,000 calories. If what you burn equals what you eat, you’ll maintain your current weight. Now, this isn’t to say that you can’t go over your calories every once in a while, but don’t make it a habit if you want lasting weight loss.