Week 9: Weight Maintenance

This week's goal is to get you to stay at your target weight without gaining it back. If you aren't at your target weight yet, keep losing weight until you reach your goal.

Your target weight is based on your body mass index (BMI). You can find out a range of healthy weights by using the Healthy Weight Range Calculator. Once you reach this weight you'll need to start increasing your calorie intake to stop measuring tape any further weight loss. Losing too much weight isn't healthy. Try staying somewhere in the middle of your healthy weight range.

Next, use the Calorie Calculator to figure out how many calories you burn each day. You already used this calculator in week 3, but refreshing the numbers now is needed since you've lost enough weight to make the calories change and probably changed your activity level.

The number of calories you burn each day will now be the number of calories you eat. Sometimes, its hard to get that exact number but try to make it average out every week.

Weight maintenance is an ongoing effort. Check your progress by weighing yourself on a regular basis. If you are gaining or losing weight when you aren't trying, adjust your calories accordingly.

What is protein?

Protein is a macronutrient that can provide your body with energy. Its main function however, is to build new tissues and repair damaged ones.

Basic Steps for Gaining Weight

Many people try to put on muscle mass without gaining fat. Although I won’t say it is impossible to do, it definitely takes a lot of dedication both in terms of setting up your workout routine and perfecting your diet.