vsheetz1 Member

Update: Now just over two years since reaching goal weight and have continually maintained under goal weight. Would have never believed I would like this much weight, much less keep it off. Seriously life changing. I count everything in my fitness pal. Hit the gym three days a week for an hour of cardio and strength work.…

Keep at least 2000 physical activity calories per week.

Log everything. If you don't know how many calories in something, don't eat it. Weigh weekly - same time, same/similar clothing. Target maintaining goal weight plus or minus 5 pounds. Watch out for salt in food, as it will cause water retention and flux your weight. Lots of fruit and vegetables.

Google HMR diet and you will find the HMR web site. There you will find a locator to find sources that administer the program. I have been on all the programs over many years. HMR is different in that they REALLY understand what it takes to lose and keep it off. They have differing programs - disician free is a medically…

Update. Since September have maintained in the 190-195 range. Tracking and calorie counting everything I eat. Eating at least 10 servings of fruits\vegetables a day, plus mostly chicken and fish for meats. Feeling good!

June 2013, was 375 pounds Oct 2014, mowv195 pounds 180 pounds lost Mow learning to maintain at 195 pounds White fish and chicken, lots of begin's and fruit. No junk food... HMR physician monitored program

60+ oz water apple broccoli and carrots

Exercise is of paramount importance during maintenance. Minimum 2000 calorie burn per week. Keeps you healthy, feeling good, and a a couple three hundred calories a weeknn

Update. Now nearly three months into maintaining. Doing well, staying at goal weight. Keeping food diary, eating lots of fruits and vegetables, white fish and chicken. Dawned on me the other day, I have never really had a goal of maintaining a certain weight before. I have been dieting to lose weight, or not dieting and…

Lots of fruits and vegetables, predominately white fish and white meat chicken, and 2000+ physical activity calories a week. Track what you eat and count your calories.

I suggest to target a minimum of 2000 physical activity calories each week. This increases your deficit ceiling, will keep you healthy and feeling good, and go a long way to helping keep the weight off.

I am 5'10". Recently lost 180lbs, down to 195'bs., and have now entered maintenance. My goal is to stay under 200lbs - so, 195lbs +/- 5lbs.

Weigh once a week. Same day, same time, same clothing. Don't worry about week to week fulgurations up/down, rather watch the trend over several weeks. If you haves overall calorie deficit, you Wii lose weight.

It truly Isa numbers game. Calories in vs. Calories out. A 3500 calorie deficit is a pound lost. But it fan be a very difficult game to play well long term.