Have you wondered about maintaining your new weight once you reach it?
What do you do? What's the difference in calories? Is it much?
If we use the example of a 90kg male who wants to get down to 80kg.
The first thing you'll notice is getting someone to move makes things a lot easier and helps everything in the long run.
90x24=2,160 x 1.1 = 2,400 calories to maintain the weight of that person who sits around a lot.
90x24=2,160 x1.3 = 2,800 calories to maintain the weight of that person who gets 10,000 steps daily.
The first thing to do is get someone moving. It makes fat loss easier as you can see, 2,400 as a starting point to put in a calorie deficit is a lot harder than 2,800.
It is unlikely the person would get to 80kg purely by looking after their food and not getting that activity level up. If you're sitting around it makes it so much harder to be really diligent with food.
In the unlikely event of the person reaching 80 here's the sums.
80x24=1,290 x 1.1 = 2,100 calories to maintain the new weight. This isn't really something that goes to happen, it's just theory.
80x24=1,920 x 1.3 = 2,500 is the new maintenance for someone who is getting their steps. This is great, but let's go one better and get them to train several times a week as well.
80x24=1,920 x1.4 = 2,700 to maintain their new weight by being very active with activity and training. Plus add in all the health benefits.
What does maintaining your weight look like with calories when you reach your new goal? Pretty good if you continue to promote those healthy lifestyle choices!
This is a complete lifestyle change for people, and the realism is if you want to live at a weight you're happy at your food and activity must support it.
You can see that while we can live at a lower weight with a relatively high maintenance calorie level and fit in nice things. nothing will ever support eating lots of snacks, junk food and takeaways all the time.
When you get to maintenance for the first time it's good practice to spend a couple of weeks tracking there so you've got a good idea what a days food is at this new level.
After that you can try and maintain your weight by using your new found knowledge on food which has been built up over the weeks and months.
What does maintenance look like for you when you get to your goal weight? Use the slides below and let me know what you come up with. Remember, stay active to support a healthy lifestyle and a higher level of maintenance calories.