Maintaining your weight is important, especially if you’ve been through a long weight loss journey or you’ve built up to your goal. The good news is, it’s easier than gaining or losing weight, you just need to keep your body in an equilibrium.
If you use the Ultra Nutrition macro calculator you can see how many calories you should consume each day to maintain your weight, this will break down your macros and help you with your diet. You can put in how many days you exercise a week to make this applicable to you.
Once you have your daily calorie target, multiply this by 7 and get your weekly target. Now you can start calculating calories over the week instead of in a day That way, if you have a day where you go over and have a nice meal to celebrate hitting your goal, you then can balance this out the next day. You will not suddenly gain weight from one day of too many calories, but if you have a week of too many you will.
As people age, they slowly add weight, this is often referred to as ‘weight creep’ because it creeps up on people. If you have 500 calories too many every day (3500 per week) you will gain approximately 1Lb per week. If you use that logic and have 100 calories too many every day you will gain 1Lb every 5 weeks, or 10Lb a year. Across 5 years that’s 3.5 stone weight gain over 5 years that has just crept up on you.
To maintain weight its important to maintain a healthy lifestyle ensuring you do the following:
- Exercise regularly.
- Balance meals with protein, fat, and carbohydrates.
- Eat fibre.
- Keep a check on your weight every month or so, if you notice a change you should go back to weight loss/ weight gain techniques you used to get to your goal.
If you want a good quality of life its important to stay fit and healthy so, take small steps and do it.