Once you reach your final goal you will need to switch to maintenance mode in order to sustain the weight loss you have achieved.  In order to know what levels you need to exercise and eat at in order to maintain your weight loss you will need to redo your calculations.  The first calculation that you need to do is to find your new BMR or basal metabolic rate which is the calories needed by your body to sustain a sedentary life.  There are two formulas used to calculate BMR.

• Men’s Formula: { [(Weight in pounds * 6.23) + 66] + (Height in inches * 12.7) – (Age in years *6.8)} 1.2 = BMR
• Women’s Formula { [(Weight in pounds * 4.35) + 655] + (Height in inches * 4.7) – (Age in years * 4.7)} 1.2 = BMR

This means that the BMR must be calculated for the newly 175 pound woman who is 5’10” in height and 30 years old.  The BMR for this example would be calculated as { [(175 * 4.35) + 655] + (70 * 4.7) – (30* 4.7)} 1.2 = 1,604 calories.  Next the calorie deficit must be calculated; in this case we want the calorie deficit to equal 0 calories for maintenance.  The following formula is used to calculation the weekly calorie deficit = [(BMR * 7) + Total Calories Burned] – Total Calories Consumed.  To calculate calorie deficit for this example the calculation would be [(1,604 * 7) + 2,500] – 13,650 = 78.  This means that 1,950 calories may be consumed daily with a weekly calorie burn of 2,500 calories.

It is important to continue with your daily weigh in and tracking to ensure that you do not begin gaining back the weight you just worked so hard to take off.  Remember that there will be some natural variation in your weight; however, if you show a gain of 2 or more pounds for 2 or more days you might consider returning to weight loss mode for a week or two in order to get back to your goal weight.

Hydration is just as important in maintenance mode as it is in weight loss mode.  Proper hydration is vital for good overall health.  The minimum recommended daily water intake is eight 8 ounce glasses of water.  It is wise to continue your habit of drinking a full 8 ounce glass of water before each of your 6 daily meals even in maintenance mode.

Your daily allowable number of calories drastically increases once you enter maintenance mode; however, you still want to ensure that you are eating as healthy as possible.  You also will want to continue with your high quality daily multi-vitamin and mineral supplement once you enter maintenance mode.  This daily supplement is important for your good overall health.  Just because you are eating more calories does not mean that you will be consuming all of the necessary nutrients your body needs.

For the now 175 pound woman in the program example, 1,950 calories is the appropriate maintenance mode daily calorie limit.  You will want to keep your focus on high quality foods as they help promote good health.  For breakfast you might enjoy 2 eggs cooked as desired, 1 small breakfast sausage patty, ½ medium tomato and 1 slice reduced calorie wheat bread for a total of 307 calories.  A mid morning snack might be 2 cups fresh cubed watermelon, 1 cup fresh strawberry halves, 1 cup fresh blueberries, 1 cup fresh cubed pineapple and ½ cup fresh orange segments for a total of 342 calories.  Lunch might be a huge salad consisting of 5 ounces grilled boneless skinless chicken breast, 3 cups fresh spinach, 1 cup cherry tomatoes, 1 cup sliced cucumber, 1 ounce part skim mozzarella cheese, and 3 tbs fat free Italian dressing for a total of 325 calories.  The mid afternoon snack might be 1 cup cooked whole wheat pasta topped with 1 cup marinara sauce and 1 tbs grated parmesan cheese for a total of 339 calories.  Dinner might be a 5 ounce portion of pork loin served with creamed spinach made with 1 cup cooked spinach, 1 tbs whipped cream cheese and 1 tbs chopped shallots for a total of 361 calories.  The final meal of the day might be 6 small pieces of dark chocolate and 2 fresh tangerines for a total of 294 calories.  The grand total for this meal plan containing 6 meals is 1,968 calories.

Even once you enter maintenance mode you will want to continue with a regular exercise program.  In order to eat the 1,950 daily calories you will need to burn 2,500 calories each week.  This means that you will need to burn 625 calories per day if you follow the 4 day per week workout schedule or 500 calories per day if you follow the 5 day per week workout schedule.  At the new example weight of 175 pounds this means that in order to burn the required calories you would need to walk at a 4 mph pace for approximately 2 hours in order to burn 625 calories or 1 hour 35 minutes to burn 500 calories.  Another example for physical activity might be playing singles tennis.  In order to burn 625 calories it would take approximately 1 hour of tennis and to burn 500 calories it would take approximately 50 minutes of tennis.  Remember that you can do any type of exercise of physical activity in order to accomplish your required calorie burn.

Continuing with your positive lifestyle habits is the easiest way to stay on track.  These habits are second nature to you now and because of that you are able to easily achieve them with minimal effort.  However, just because something has become normal for you does not mean that you do not have to put in the time required to achieve it.

Your daily weigh in serves to keep you on track and motivated to finish your weight loss program.  You need to see an overall downward trend with your weigh in so that you are able to achieve your 2 pound per week goal.  If you are not losing weight at the desired rate then feel free to adjust your program slightly in order to get back on track with your weight loss.  Remember that you are in control of your weight loss progress and that the daily weigh in only serves as a way to measure your progress in a tangible way.

Exercising on a regular basis is important not only for the caloric burn but for the increases in strength and endurance also.  You might even find that you have more energy because of your regular exercise program.  For the program example of a 201 pound woman the necessary calorie burn for the week is 3,381 calories.  Because of the size of calorie burn necessary, you may choose to either exercise on a 4 or 5 day per week schedule.  If you work out on the 4 day per week schedule then you need to burn 845 calories per day.  If you work out on the 5 day per week schedule then you need to burn 675 calories per day.  Although there are a wide variety of exercises and physical activities that you can do in order to burn calories, they are not all created equal in the amount of calories burned per hour.  As an example, to burn 675 calories on a stair machine it would take 1 hour 15 minutes of moderate intensity and to burn 845 calories it would take 1 hour 35 minutes.  Another example of possible exercise might be casual soccer.  It would take 1 hour 5 minutes of casual soccer to burn approximately 675 calories and to burn 845 calories it would take 1 hour 20 minutes.  Although the type of exercise you do is not important, it is important to put in the time and effort so that you meet your calorie deficit.

It is especially important to remain properly hydrated while exercising.  A simple way to help offset the water lost during exercise is to drink a full 8 ounce glass of water both before and after exercise and to also have water available while exercising.  Another great way to ensure that you are properly hydrated before exercising is to be sure to drink a full 8 ounce glass of water before each of your 6 daily meals.  Not only does drinking before meals aid with hydration but also with promoting a feeling of fullness at meals.  The suggested minimum daily water consumption is eight 8 ounce glasses of water.  However, depending on your sodium intake, amount of exercise, and environmental factors you could require quite a bit more water on a daily basis.  Proper hydration is important not only for your overall good health but also for efficient weight loss.

The age old adage that you are what you eat is especially true when following a weight loss program.  You need to ensure that even while following a calorie restricted diet that you receive all of the nutrients which you require for good health and efficient weight loss.  A simple way to ensure that you consume all the nutrients that are required is to take a high quality daily multi-vitamin and mineral supplement.  The necessity of taking a supplement is not an indicator of improper eating habits instead it shows that your good health is a priority.  Even with your healthy food habit of focusing on high quality fresh foods, supplementing with a vitamin and mineral is necessary.

By eating a diet which focuses on fresh produce, lean protein and whole grains you are increasing the quality and quantity of the foods you consume.  The program example allows for consumption of 1,200 calories per day.  The following menu plan focuses on high quality foods which in turn allows for a greater volume of food thus increasing the satisfaction of your meals.  For breakfast you might enjoy a breakfast sandwich made with a whole wheat English muffin, a large scrambled egg and ½ ounce slice of low fat cheddar cheese for a total of 233 calories.  Your mid morning snack might be 1 cup of chopped fresh apple and 1 cup of seedless grapes for a total of 134 calories.  For lunch you might eat sushi out.   4 pieces of spicy tuna roll, 1 tbs soy sauce and 1 cup steamed sugar snap peas has a total of 196 calories.  Our mid afternoon snack might be a salad consisting of 3 ounces turkey breast, 1 ounce fat free feta cheese, 1 cup cherry tomatoes, ½ cup sliced cucumbers, 2 cups fresh spinach and 2 tbs fat free Italian dressing for a total of 201 calories.  Dinner might be a 3 ounce portion of bottom round beef roast and ½ cup cooked frozen peas with 100 grams of red potatoes roasted with 6 baby carrots and topped with a simple gravy made of ½ cup low sodium beef broth and ½ tsp cornstarch for a total of 272 calories.  The final meal of the day might be ½ cup peach jell-o topped with ½ cup fresh peach slices, ½ cup fresh raspberries and 2 tbs whipped cream for a total of 166 calories.  The grand total for this entire menu plan with 6 meals is 1,201 calories.

The positive lifestyle habits which you have built allow you to easily stay on track with your weight loss program.  Tracking of your daily weigh in, adequate hydration, healthy eating at the appropriate calorie level, daily multi-vitamin and mineral supplementation and regular exercise to burn the necessary calories are the foundational habits for your weight loss program.  Not only have these habits aided you in losing weight effectively but they will allow you to keep it off over the long term.

Tracking your daily weigh in allows you to be accountable on another level.  Because the scale does not lie you are forced to be honest with yourself about why the number may not be decreasing at the desired rate.  If you slip up or cheat on your weight loss program the scale will not cooperate.  However, the scale can also be affected by a number of factors even if you are sticking with your weight loss program.  You are not necessarily looking for a significant decrease in your weight every day; instead you are looking for an overall downward trend which will result in a 2 pound per week weight loss.

Adequate hydration is another of your positive lifestyle habits.  Hydration plays an important role in both your overall good health and your efficient weight loss.  Water is a necessary component for the efficient breakdown of fat necessary in order to lose weight.  A large percentage of the population lives in a state of chronic dehydration which in part works to keep you fat.  The minimum quantity of water suggested for proper hydration is eight 8 ounce glasses of water each day.  However, depending on the individual and other factors a good deal more water might be necessary in order to remain properly hydrated.  An easy way to get in a good deal of your required daily water is to drink a full 8 ounce glass of water before each of your 6 daily meals.  This also can help promote a feeling of fullness and satisfaction at mealtimes.

Healthy eating is such a vital part of your overall good health as well as your weight loss program.  Eating the appropriate amount of calories is important because both eating too many calories and/or eating too few calories can be detrimental to your efficient weight loss.  Both scenarios can cause your weight loss to be slowed, stalled, or even cause you to gain weight.  Because of this it is important to pay attention to what you eat through the reading of nutrition labels and determining the number of calories.  It is also important to ensure that when you are following a calorie restrictive diet that you receive the proper amounts of vital nutrients.  A simple way to ensure that you do receive these nutrients is through the use of a high quality daily multi-vitamin and mineral supplement.

The quality of the food you eat is also important.  Not only can you eat a larger volume of food by eating healthier options but they provide better nutrition to your body.  Fresh produce, lean proteins and whole grains are better choices than processed, prepared, prepackaged convenience foods.  The additives, preservatives and other unnatural ingredients found in convenience foods are not healthy and can be detrimental to your health and metabolism.  A great way to help your metabolism to work at its peak efficiency is to eat 6 small meals each day.  Think of your metabolism like a wood burning stove in order to work well it needs to have fuel available all the time.

Eating 6 meals a day while on a 1,200 calorie limit might at first glance appear to be a difficult task; however, it is easy to accomplish and remain satisfied while doing it.  For example for breakfast you might enjoy 2 large eggs cooked as desired with ¾ cup shredded hash brown potatoes cooked without oil for a total of 202 calories.  Your mid morning snack might be 1 cup fresh pear slices, 1 ounce Prosciutto and 1 ounce low fat cheddar cheese for a total of 216 calories.  Lunch might be a lighter take on a taco salad made by combining 2 cups shredded romaine lettuce, 1/3 cup black beans, 1/3 cup corn, 1/3 cup salsa and 1 tbs reduced fat sour cream for a total of 188 calories.  A mid afternoon snack might be 3 fresh tangerines for 111 calories.  Dinner might be a simple soup made by sautéing 3 ounces boneless skinless chicken breast, 1 cup chopped onion, 1 cup chopped bell peppers, and 1 clove chopped garlic then add 2 cups low sodium chicken broth, 2 tbs fresh chopped parsley, 1 tsp fresh chopped thyme, 1/3 cup cooked brown rice and ½ cup thawed frozen peas and warm through for a total of 312 calories.  The final meal of the day might be a 2 ounce slice of angel food cake for 144 calories.  The grand total for this meal plan containing 6 meals is 1,173 calories.

The final positive lifestyle habit you have learned while on your weight loss journey is regular exercise.  Regular exercise is necessary to burn the 3,381 calories weekly required in order to accomplish the calorie deficit needed to lose 2 pounds per week by the 201 pound woman in the program example.  Whether you choose to exercise for 4 days per week or 5 days per week is not important.  However, if you choose the 4 day schedule you need to burn 845 calories per day and if you choose the 5 day schedule you need to burn 675 calories per day.  Choose whatever sort of exercise or physical activity that you enjoy which will burn the necessary number of calories per session.

Weight loss is not an easy undertaking.  It requires time and dedication to be successful.  When you are putting forth so much effort to accomplish your weight loss goals it is nice to see some sort of fast reward.  By weighing in daily you are able to see instant progress.  Tracking your daily weigh in ensures that you are on track to achieve your weekly goal of 2 pounds per week.  If your downward trend of weight loss is not on track, daily weighing in allows you to see that and make adjustments to your program.  Remember that there are many factors which can affect your weight including sodium intake, water consumption, amount of sleep, calories burned, calories consumed, and time of the month to just name a few.  So, even if you are doing everything right with your weight loss program the scale may not cooperate every day.

Hydration plays a vital role in your weight loss efforts.  Water is an important component in the process of the body breaking down fat to provide fuel.  During the process of fat being broken down there are toxins released which were stored in the fat.  These toxins once released can make you feel sick and lethargic.  When you are properly hydrated the body is then able to flush these toxins from the body easily.  According to most experts, the minimum amount of water which should be consumed in order to be properly hydrated is eight 8 ounce glasses of water.  However, during weight loss you may find that you need an even greater amount of water daily.  Sodium content, environmental factors and exercise can also increase the amount of water necessary for proper hydration.  Hydration is something that you need to do throughout the day and not all at once.  A great tip is to drink a full 8 ounce glass of water before each of your 6 daily meals.  By doing so you spread your water consumption out over the course of the day and you also help to promote a feeling of fullness at meals.

Your nutrition and how you think about the foods you consume is an important part of your weight loss program.  You have learned to focus on high quality foods such as fresh produce, lean proteins and whole grains.  By focusing on these types of food items instead of processed, prepackaged convenience foods you are able to increase the volume of food available to you daily.  While 1,200 calories does not seem like very many calories, you might be shocked at how much food you can eat if you make wise choices.  For breakfast you might enjoy a small patty of breakfast sausage with a large egg cooked as desired and a medium tomato cut into wedges for a total of 200 calories.  A mid morning snack might be a cup of plain Greek yogurt topped with 1 cup fresh blackberries and ½ cup fresh raspberries for a total of 212 calories.  For lunch you might have 5 ounces of shrimp atop a bed of 1 cup of shredded romaine lettuce and 1 cup cherry tomatoes with 2 tbs cocktail sauce for a total of 209 calories.  A mid afternoon snack might be 2 tangerines with 3 small pieces of dark chocolate for a total of 184 calories.  Dinner might be a simple beef stir fry containing 3 ounces of round steak, 2 cups fresh broccoli florets, ½ cup sliced red bell pepper, 2 medium chopped scallions, 1 clove chopped garlic and 1 tbs soy sauce for a total of 197 calories.  The final meal of the day might be 3 fortune cookies with ½ cup low fat vanilla ice cream for a total of 182 calories.  The grand total for this menu plan is 1,184 calories spread over 6 meals.

Even with these healthy choices you may not consume all of the nutrients necessary for your good overall health and efficient weight loss.  In order to ensure that you receive all of the needed nutrients, simply add a high quality daily multi-vitamin and mineral supplement.  This type of supplementation can also boost your immune system and energy levels.

Regular exercise can also boost your energy levels and can help improve your strength and endurance.  The default program example of a 201 pound woman requires that 3,381 calories be burned each week through exercise and physical activity.  Do not let this amount of weekly exercise scare you.  You may choose to burn the required number of calories over either 4 or 5 days per week.  If you choose the 4 day per week exercise schedule then you need to burn 845 calories per day.  If you choose the 5 day per week exercise schedule then you need to burn 675 calories per day.  There are numerous options for burning the required calories.  One example of a possible exercise is running at a 5 mph pace.  To burn approximately 675 calories you would need to run at a 5 mph pace for 55 minutes.  To burn approximately 845 calories you would need to run at a 5 mph pace for 1 hour 10 minutes.  Another example of a possible exercise is swimming laps in a pool at a moderate pace.  To burn approximately 675 calories you would need to swim for 55 minutes.  To burn approximately 845 calories you would need to swim for 1 hour 10 minutes.  No matter which type of exercise you choose be sure to burn the necessary number of calories in order to meet your weight loss goals.

Nutrition is such an important aspect of any healthy lifestyle.  Without proper nutrition you cannot maintain good overall health or efficiently lose weight.  A simple way to ensure that you receive all of the necessary nutrients is through the use of a high quality daily multi-vitamin and mineral supplement.  Supplementation of this type can also help ensure your good health while providing additional energy.

With so much focus placed on restricting calories it is important to remember that it is possible to restrict calories too severely.  For women the minimum calories which should be consumed is 1,200 calories and for men the minimum calories which should be consumed is 1,800 calories.  Restricting calories beyond these levels can cause the body to think that it is being starved which causes it to try and store as many calories as possible as fat.  When this happens and the body enters the starvation mode weight loss becomes very difficult if not impossible.

A menu plan containing 6 meals for 1,200 calories is recommended as the 6 meals can help keep the metabolism working at peak performance even with the limited amount of calories.  For breakfast you might enjoy ¾ cup spoon sized shredded wheat cereal with ½ cup 1% milk and 1/3 cup chopped fresh peaches for 199 calories.  A mid morning snack might be an assortment of melon such as 2 cups watermelon cubes, 1 cup cantaloupe cubes, and 1 cup honeydew cubes for a total of 215 calories.  Lunch might be a tuna sandwich made with 2 slices reduced calorie wheat bread, 3 ounces light tuna in water, 1 tbs fat free mayonnaise, 2 leaves of romaine lettuce, and 2 slices fresh tomato for a total of 193 calories.  The afternoon snack might be a cup 1% milkfat cottage cheese with a whole medium fresh tomato for a total of 189 calories.  Dinner might be 2 boneless skinless chicken thighs sprinkled with 1 tbs soy sauce and 1 chopped clove of garlic and baked served with 1 ½ cups steamed sugar snap peas for a total of 219 calories.  The final meal of the day might be assorted fresh vegetables such as 15 baby carrots, 2 medium stalks celery and 1 cup broccoli florets with ¼ cup hummus for a total of 191 calories.  The grand total for the 6 meals of this menu plan is 1,206 calories.

A great way to ensure that you feel full at meal times is to drink a full 8 ounce glass of water before each of your 6 daily meals.  By following this simple plan you also ensure that you are on track for the day to reach your minimum water consumption.  Proper hydration according to most experts requires at least eight 8 ounce glasses of water be consumed each day.  However, depending on a number of factors including sodium intake and amount of exercise, more water may need to be consumed daily in order to remain properly hydrated.  Additionally if you consume drinks which contain caffeine then you need to drink double the volume of water as the caffeinated beverage in order to offset the effects and remain properly hydrated.

Continuing with your daily tracking of your weigh in is also another important positive lifestyle habit which you have built on your weight loss journey.  Daily weighing in adds a level of accountability which otherwise would be missing from your weight loss program.  The simple act of weighing causes you to carefully consider every choice you make to ensure that it carries you closer to your goal of losing 2 pounds per week.  Tracking allows you to see how those decisions impact your progress on the scale and if necessary make small adjustments to ensure that you reach your goals.  Even if you think that you are staying 100% on track with your weight loss you must remember to consider sodium content, amount of sleep, and time of the month along with your calorie intake, calories burned and water intake.  All of these factors and more come together to affect your weight.

Regular exercise is an important aspect of your weight loss program.  Regular exercise accounts for the calories burned aspect of your calorie deficit.  For the program example of a 201 pound person it is necessary to burn 3,381 calories each week while consuming 1,200 calories every day in order to accomplish the 2 pound per week weight loss that you desire.  Burning 3,381 calories each week is no easy task to complete.  This type of calorie burn requires time, effort and dedication to become a reality.  Because of the amount of calories necessary to burn, you may choose either a 4 or 5 day per week exercise program.  If you exercise 4 days per week you must burn 845 calories per session.  If you exercise 5 days per week you must burn 675 calories per session.  For a 201 pound person it would take approximately 1 hour 20 minutes of golf carrying your own clubs to burn 675 calories and it would take approximately 1 hour 45 minutes of golf carrying your own clubs to burn 845 calories.  Another option for exercise is approximately 1 hour 5 minutes of jogging which would burn 675 calories or approximately 1 hour 20 minutes of jogging which would burn 845 calories.  No matter what exercise you choose be sure to burn the calories necessary to meet your weekly goals.

Weighing in every day also helps to keep you on track with your weight loss program.  By weighing in each day and tracking your progress you are able to see in black and white how you are doing.  Remember that the number on the scale does not lie and that you will only see success equal to the effort you put in.  You are looking for an overall downward trend with your daily weigh in which should result in a 2 pound per week weight loss.  If necessary you can make slight adjustments to your weight loss program in order to achieve the desired results.

Nutrition can also work to keep you on track with your weight loss.  By making healthy choices concerning your food intake you are able to feel full and satisfied while remaining within your allowable calorie limits.  Focusing on fresh produce, lean proteins, and whole grains allows you to easily eat within your calorie budget.  Eating 6 small meals per day not only helps to keep you from becoming truly hungry but also helps to keep your metabolism working at its best.  A menu plan containing 6 meals and approximately 1,200 calories follows.  For breakfast you might enjoy a multigrain frozen waffle spread with 1 tsp butter and topped with 1/3 cup fresh sliced strawberries and 1 tbs maple syrup for a total of 202 calories.  A mid morning snack might be 1 cup of 1% milkfat cottage cheese topped with ½ cup fresh chopped pineapple for a total of 201 calories.  A good choice for a lunch on the go might be a Subway Deli ham sandwich without cheese or mayonnaise but with all of the available vegetables for a total of 210 calories.  Your afternoon snack might be a ½ cup low fat yogurt with 1 cup fresh peach slices and ½ cup fresh raspberries for a total of 180 calories.  Dinner might be a hearty salad made with 2 cups fresh spinach, 2 cups shredded romaine lettuce, 1 cup cherry tomatoes, ½ cup sliced cucumbers, ¼ cup chopped bell peppers, 3 ounces grilled boneless skinless chicken breast, 2 tbs shredded low fat cheddar cheese, and 2 tbs fat free Italian dressing for a total of 215 calories.  The final meal of the day might be a 1 ounce slice of pound cake with ½ cup low fat ice cream for a total of 202 calories.  The grand total for the 6 meals of this meal plan is 1,210 calories.

No matter how healthy a manner in which you eat you probably will not be able to consume all of the necessary nutrients for good health and efficient weight loss.  A great way to ensure that you receive all of these necessary nutrients is through the use of supplementation.  Supplementing with a high quality daily multi-vitamin and mineral allows you eat in a manner which satisfies and leaves you feeling full without worrying about the minor nutrient content.  Supplementation can also aid with increasing energy and boosting your immune system.

Regular exercise can also increase your energy level.  Additionally it burns the calories necessary to meet your calorie deficit in order to reach your weight loss goals.  For the adjusted 201 pound woman in the example 3,381 calories must be burned weekly through exercise and physical activity.  Because of the amount of exercise required to burn 3,381 calories weekly you may choose to schedule your exercise for 4 or 5 days each week.  If you choose to exercise 4 days per week then you need to burn 845 calories per session and if you choose to exercise 5 days per week then you need to burn 675 calories per week.  For example at 201 pounds it would take 1 hour 15 minutes of aerobic dancing to burn approximately 675 calories and 1 hour 35 minutes of aerobic dancing to burn approximately 845 calories.  Another example might be 55 minutes of touch football to burn approximately 675 calories or 1 hour 10 minutes of touch football to burn approximately 845 calories.  Whatever type of exercise or physical activity you choose be sure to burn the required number of calories at each session in order to meet your weekly calorie burn target.

Hydration is the final piece of your weight loss puzzle.  Proper hydration is vital for good health and efficient weight loss.  Water is a necessary component for the process of breaking down the body’s reserves of fat into fuel which is at the heart of weight loss.  As part of the process of breaking down fat into fuel, toxins are released which can cause you to feel ill.  Water is also necessary to then flush the toxins out of the body.  Adequate hydration is necessary in order for these processes and many others in the body to occur in order for you to have good overall health.  Most experts recommend eight 8 ounce glasses of water to be consumed as a minimum daily.  However, many people require a greater amount of daily water consumption in order to be properly hydrated.  Proper hydration is not just about consuming all of your required water daily but also about consuming it in such a way that keeps you hydrated throughout the entire day.  An easy way to ensure that you are consuming water throughout the day is to drink a full 8 ounce glass of water prior to each meal.  This technique also promotes a feeling of fullness with your meals which when following a calorie restricted diet can be difficult to achieve.

The act of your daily weigh in also helps to keep you in control.  Through weighing in and tracking daily you are able to see your progress or lack thereof and make adjustments to your weight loss program as necessary.  Your goal is 2 pounds per week weight loss which requires on average an almost 5 ounce weight loss per day.  However, even when you are doing everything correctly you may not see the progress expected due to the body’s natural variation in weight.  Because of this fact, you are looking for an overall downward trend which will result in your weight loss goal.

Hydration through adequate water consumption is an important aspect of your successful weight loss program.  It is recommended that a minimum of eight 8 ounce glasses of water be consumed each day.  However, depending on the person quite a bit more water may be necessary in order to remain properly hydrated.  Factors such as sodium intake, amount of exercise, and environmental factors can affect the amount of water necessary for proper hydration.  Hydration is not something that can happen simply by drinking all of your required water in one sitting.  A good technique for spreading your water consumption over the course of the day is to drink a full 8 ounce glass of water prior to each of your 6 daily meals.  This aids in ensuring that you are hydrated throughout the entire day and with promoting a feeling of fullness at mealtimes.

Regular exercise is an important part of your successful weight loss program as well.  You have exercised at least 72 days out of the last 126 days.  Successful weight loss includes an exercise component not only because of the calorie burn provided, but also because of the health benefits.  Regular exercise can improve both your strength and endurance through the decrease of fat mass and increase of muscle mass in your body.  This decrease of fat and increase of muscle also works to help you look fitter and leaner even if your weight does not decrease due to muscle weighing more per square inch than fat does.  For the adjusted program example of a 201 pound woman it is necessary to burn a weekly total of 3,381 calories in order to meet her calorie deficit goals.  Because of the amount of calories necessary to be burned each week there are two options for scheduled exercise.  The 4 day per week exercise program requires that 845 calories be burned on each day scheduled for exercise.  The 5 day per week exercise program requires that 675 calories be burned on each day scheduled for exercise.  It is not important which schedule you choose so long as you meet the weekly calorie burn requirements.  There are a vast number of exercises and physical activities to choose from in order to accomplish your calorie burn.  Try to find something that you enjoy or at the very least do not hate to do.  Remember that changing up your exercise routine can help to revitalize both your work out and your weight loss.  One example of exercise which will burn the calories required is rowing at a 6 mph or greater pace.  For the 201 pound woman in the example it would take approximately 35 minutes of this activity to burn 675 calories and approximately 50 minutes to burn 845 calories.

Nutrition is also an important aspect for successful weight loss.  Not only must you consider the calories of what you eat in order to stay at your appropriate calorie level, but you must consider the nutrients available in the food you eat.  Adequate nutrition is difficult to obtain even while eating the healthiest of diets.  Because of this simple truth it is important to ensure adequate nutrition is obtained through the use of a high quality daily multi-vitamin and mineral supplement.  This supplement is easy to obtain and can provide you with all the nutrients necessary for good health and effective weight loss.

While you are striving to achieve good nutrition and a balanced diet on 1,200 calories daily, it is important to focus on fresh produce, lean proteins and whole grains.  By focusing on fresh high quality foods you are able to eat more food for the same number of calories which adds to your satisfaction and feeling of fullness provided at meals.  By eating six small meals of approximately 200 calories each you also are boosting your metabolism which allows for it to work more effectively thus aiding your weight loss.  For example to start your day you might enjoy a hearty breakfast burrito consisting of a low carb tortilla filled with 4 egg whites, 1 link of breakfast sausage, ¼ cup salsa, and 2 tbs shredded low fat cheddar cheese for a total of 208 calories.  A mid morning snack might be a fruit salad made of 1 cup sliced fresh mango, ½ cup fresh pineapple cubes, and 1 cup fresh strawberry halves for a total of 191 calories.  Lunch might be a salad made by combining 3 ounces of grilled boneless skinless chicken breast with 2 cups steamed green beans, 1 cup cherry tomatoes, 2 tbs fresh chopped basil and 2 tbs fat free Italian dressing for a total of 213 calories.  Your mid afternoon snack might be 2 rice cakes topped with 2 tbs whipped cream cheese and 2 slices of 97% fat free honey ham for a total of 195 calories.  For dinner you might have 3 ounces seared tuna served with 1 cup steamed broccoli florets and ½ cup polenta with 2 tbs fresh chopped basil for a total of 214 calories.  The final meal of the day might be 3 small pieces of dark chocolate with 1 ½ cups fresh strawberry halves for a total of 178 calories.  The grand total for this menu plan is 1,199 calories spread over 6 meals.

Daily tracking of your weigh in is important for a number of reasons.  Although this may seem like such a trivial task, it is not trivial.  Through your daily weigh in you are able to verify that you are making progress towards your 2 pound per week goal.  While you may not lose weight each and every day, you should be able to see an overall downward trend in your tracking.  If you are not on track to lose your 2 pound per week goal, then you can use your daily weigh in to help you adjust your plan in order to reach your goal.  Keep in mind that sodium intake, amount of sleep, water consumption, calorie intake, calorie burn and time of the month all play a role in your successful weight loss.

Proper hydration is another of the positive lifestyle habits which you have built.  Hydration is also important to your successful weight loss for a number of reasons.  Adequate water is necessary in order for the body to effectively utilize your stored fat as a source of fuel.  Then once the fat is burned, water is necessary to help flush away the toxins which were released from the fat stores.  Additionally, proper hydration is important for your overall good health.  Many people live in a chronic state of dehydration which causes them to experience headaches, fatigue, and any of a number of other systems.  However, the health issues can be much more dangerous when dehydration is left unchecked.  It is suggested that a minimum of eight 8 ounce glasses of water be consumed each day.  However, it is important to remember that this is only the minimum suggested level and that depending on a number of factors you most likely will require more water intake to be properly hydrated.  Drinking a full 8 ounce glass of water prior to each meal is a good habit to develop.  Not only does this help ensure that you are drinking all throughout the day, but it promotes a feeling of fullness at meals which is helpful when dieting.

The act of regular exercise can improve your strength and endurance while helping you improve your overall health.  When following a weight loss program such as this one, regular exercise aids with achieving your calorie deficit target through additional calories burned.  The adjusted program example of a 201 pound woman must burn 3,381 calories each week in order to meet her calorie deficit goal and lose 2 pounds per week.  In order for this amount of calories to be burned it is necessary to follow either a 4 day or 5 day per week exercise schedule.  If the 4 day per week schedule is followed then 845 calories must be burned on each day scheduled for exercise.  If the 5 day per week schedule is followed then 675 calories must be burned on each day scheduled for exercise.  No matter which schedule you follow it requires a significant time investment in order to burn the necessary calories.  In order for a 201 pound person to burn approximately 675 calories they must bicycle at a 10 mph pace for 1 hour 15 minutes and to burn approximately 845 calories they must bicycle at a 10 mph pace for 1 hour 35 minutes.  Another example is that it would take 50 minutes of boxing, sparring to burn approximately 675 calories and 1 hour 5 minutes of boxing, sparring to burn approximately 845 calories.  Remember that the type of exercise you choose to accomplish is not important; feel free to choose the activity that you enjoy.  However, it is important to burn the necessary number of calories each session in order to stay on track with your weight loss goals.

Nutrition is another of your positive lifestyle goals.  Focusing on good nutrition through healthy choices is important to your good overall health as well as your efficient weight loss.  Even though you are focusing on healthy choices such as fresh produce, lean proteins and whole grains; it can still be difficult to consume all of the necessary nutrients from food alone.  A great way to ensure that you do receive all of the necessary nutrients is through supplementation.  A high quality daily multi-vitamin and mineral supplement can help ensure your good overall health and efficient weight loss while improving your immune system and increasing your energy.

A good way to keep your metabolism working at peak efficiency is by eating every few hours.  Focusing on 6 meals per day is an easy way in which to accomplish this task.  The program example for this weight loss program is 1,200 calories daily.  When eating a total of 1,200 calories daily and spread over the course of 6 meals you are able to have on average 200 calories per meal.  By making healthy food choices it is simple to feel full and satisfied on 200 calories per meal.  For example you might have 6 ounces of plain Greek yogurt topped with ½ cup sliced fresh banana and 1 cup sliced fresh strawberries for a total of 199 calories.  Another example is a 3 ounce portion of grilled boneless skinless chicken breast and 1 cup steamed sugar snap peas served with 2 cups cooked cauliflower which has been mashed with 1 tbs grated parmesan cheese for a total of 201 calories.  A option for a snack might be a medium fresh apple cut into wedges spread with 1 tbs almond butter for a total of 183 calories.

You are making fantastic progress towards your goal of losing 50 pounds.  You have built a number of positive lifestyle habits which serve as the building blocks of your weight loss program.  Your positive lifestyle habits also work to allow you to lose the desired weight in a safe and healthy manner that will be sustainable over the long term.  After all what is the purpose of working so hard in order to lose weight only to gain it all back again?

Daily tracking of your weigh in allows you to verify that you are making the progress necessary in order to meet your 2 pound per week weight loss goals.  It also allows you to see when certain exercises or food options do not produce the desired effects.  Overall as you track your daily weigh in you are looking for an overall downward trend.  You may not see a significant decrease each day due to various factors.  However, if you can narrow out that you did get adequate rest, that you did not eat an excessive amount of salt, that you ate the appropriate amount of calories, that you burned the necessary amount of calories, that you drank the correct amount of water, and that it is not that time of the month then you might need to reevaluate your program to ensure that you meet your weight loss goals.

The minimum amount of water recommended for proper hydration is eight 8 ounce glasses.  However, depending on your specific needs you may require quite a bit more water daily.  Hydration is important for a number of reasons including good overall health and efficient weight loss.  Efficient weight loss means that the body is burning fat in order to gain the fuel necessary for life due to a deficit in the number of calories you eat compared to those burned.  When the process of burning fat occurs there are toxins that are released and if one is properly hydrated then the toxins are flushed from the system.  A good way to help remain properly hydrated throughout the day is to drink a full 8 ounce glass of water prior to each meal.  This simple technique also aids in promoting a feeling of fullness at mealtimes.

Regular exercise is another of the positive lifestyle habits which you have built on your weight loss journey.  For the program example of a 201 pound woman the weekly calorie burn from exercise and physical activity should be 3,381 calories.  This means that if you work out for 4 days a week you must burn 845 calories per session, and if you work out for 5 days a week you must burn 675 calories per session.  Whichever schedule you choose it is important to meet your required calorie burn for each session so that you can meet your weekly totals.  For a 201 pound person it takes approximately 1 hour of jumping rope to burn 675 calories, and it takes approximately 1.25 hours of jumping rope to burn 845 calories.  Another example is that it takes approximately 1 hour 40 minutes of moderate calisthenics to burn 675 calories, and approximately 2 hours 5 minutes of moderate calisthenics to burn 845 calories.  Because of the time required to burn the necessary number of calories it is acceptable to break your daily workout into 2 or more sessions in order to meet the caloric burns.

Calorie intake goes hand in hand with calorie burn in order to produce weight loss at the rate desired.  For the program example the appropriate calorie intake is 1,200 calories.  The goal of your positive lifestyle habit is to eat as much high quality food as possible while staying within your calorie intake limit.  High quality foods such as fresh produce, lean proteins and whole grains allow for you to eat a higher volume of food which allows for a greater feeling of satisfaction and fullness.  It also is important to eat 6 meals per day which works to help keep your metabolism working at its best.  Fitting 6 nutritious and filling meals into only 1,200 calories is easier than you might think.

A menu plan containing 6 meals and approximately 1,200 calories could contain some of the following options.  To start your day you might enjoy a hearty breakfast consisting of 2 slices fresh tomato, 2 slices turkey bacon, 1 large egg cooked as desired and 1 slice reduced calorie bread for a total of 198 calories.  A mid morning snack might be a fruit bowl consisting of ½ cup sliced fresh banana, 1 cup sliced fresh strawberries and 1 cup fresh blueberries for a total of 200 calories.  For lunch you might enjoy a simple healthy version of eggplant parmesan made by baking ½ of a medium eggplant topped with ½ cup marinara sauce, 2 tbs fresh chopped basil and 1 ounce part skim milk mozzarella cheese for a total of 216 calories.  Your mid afternoon snack might be 2 skinless baked chicken drumsticks and 10 baby carrots for a total of 181 calories. Dinner might be a 4 ounce fillet of tilapia baked atop a bed of 1 cup cooked spinach, 1 clove chopped garlic and 1 cup cherry tomatoes for a total of 191 calories.  The final meal of the day might be 4 cups air popped pop corn with 1 tbs of melted butter for a total of 224 calories.  The grand total for this menu plan containing 6 meals is 1,211 calories.

Even with a healthy and balanced meal plan you may not consume all of the necessary nutrients for good overall health and efficient weight loss.  A high quality daily multi-vitamin and mineral supplement can ensure that you receive the proper amounts of nutrients.  In addition, supplementation can boost your immune system and increase your energy level.  The need to supplement is not an indicator of poor eating habits instead it is a sign that you take your nutrition seriously.

As you continue on the journey to weight loss it is important to track your daily weigh in.  Although this seems like such a trivial task, it is vital to your accountability.  Numbers do not lie.  If the number on the scale is smaller then you are finding success on your weight loss journey.  If the number remains the same or gets larger, then you are not finding success on your weight loss journey.  As you see the number on the scale each day you are able to determine what you did right or wrong on the previous day.  This then allows you to make the necessary changes in order to reach your goal.  You are looking for an overall downward trend with your weigh in resulting in a total of 2 pounds of weight loss per week.

Regular exercise is another positive lifestyle habit you have built as you work to safely and healthily lose weight.  Regular exercise provides you with a number of benefits beyond the necessary calorie burn.  Regular exercise also provides benefits to your overall health as well as improvements to your strength and endurance.  This means that it should be getting easier and easier to accomplish your necessary amounts of exercise.  Exercise also serves as a great boost to your energy.  If you are following a 4 day per week or 845 calorie burn per session schedule to burn your weekly 3,381 calories then you might follow a Monday, Tuesday, Thursday and Friday exercise schedule.  If you are following a 5 day per week or 675 calorie burn per session schedule to burn your weekly 3,381 calories then you might follow a Monday, Tuesday, Wednesday, Thursday and Friday exercise schedule.  As always feel free to adjust the days of the week on which you exercise in order to best fit your lifestyle.  Cross country skiing is a great calorie burning winter activity.  At 201 pounds it would take 50 minutes to burn approximately 845 calories, or approximately 40 minutes to burn 675 calories.  Another good calorie burning activity is rollerblading at a fast pace.  At 201 pounds it would take about 50 minutes to burn approximately 675 calories, or 60 minutes to burn approximately 845 calories.  No matter what exercise or physical activity you choose it requires time and dedication to meet your weekly calorie burn goals.

Proper hydration is another important aspect of efficient weight loss.  Most experts suggest a minimum of eight 8 ounce glasses of water each day in order to meet your hydration needs.  The exact amount of water that you require depends on a number of factors.  However, it should be noted that if you reach the point where you feel thirsty then you likely are already dehydrated.  In order to ensure that you drink all throughout the day adopt the technique of drinking a full 8 ounce glass of water before each of your 6 daily meals.  Not only does this help with your hydration needs but it also helps to promote a feeling of fullness at meals.

On the topic of fullness at meals, a great way to ensure that you get enough volume to eat in order to feel full and satisfied is by eating high quality foods.  What I mean by high quality foods are fresh produce, lean proteins and plenty of whole grains.  These healthy food choices are typically lower in calories than highly processed convenience foods which are full of nutritionally empty calories.  The goal is to enjoy 6 satisfying and filling meals each day for a total of 1,200 calories.  For breakfast you might enjoy a large fresh kiwi and a cup of sliced fresh strawberries topped with ½ cup of Greek yogurt and ½ tbs of honey for a total of 191 calories.  Then for your mid morning snack you might have 2 mini plain bagels topped with 1 tbs of whipped cream cheese and 1 ounce of smoked salmon for a total of 206 calories.  For lunch you might have 2 cups of low fat vegetable beef soup and 4 saltine crackers for a total of 209 calories.  A satisfying mid afternoon snack might be a medium fresh apple with a tbs of almond butter for a total of 183 calories.  Your dinner might be a chicken and broccoli stir fry consisting of 3 ounces of boneless skinless chicken breast, 2 cups fresh broccoli florets, 1 cup sliced mushrooms, ½ cup sliced red bell peppers, 2 sliced medium scallions, 2 chopped clove of garlic, and 2 tbs soy sauce for a total of 202 calories.  The final meal of the day might be 1 cup of fat free chocolate pudding topped with ½ cup fresh sliced bananas and 2 tbs of whipped cream for a total of 204 calories.  The grand total of calories for this meal plan is 1,195 calories.

Even while eating a healthy and nutritious diet you still might be lacking certain necessary nutrients.  A great way to ensure that you receive all of the nutrients vital for overall good health and efficient weight loss is through the use of a high quality daily multi-vitamin and mineral supplement.  This type of supplement can also serve to boost your immune system and your energy levels.