How to Maintain Weight Loss

by Shirese
(Chicago, IL. USA)

Please help me maintain my weight loss!

I have successfully gone from 298 lbs to 135 lbs without surgery. I am 35 and 5.1. I want to get down to 125. I currently exercise 5 days a week for an hour. Because of life changes, I will only be able to exercise 3-4 times a week for 45 minutes. How many calories a day should I consume for maintenance? I am really afraid of ballooning back up.

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First and foremost...congrats on your 163 pound weight loss! That's incredible. Kudos to you for losing it the healthy way!

The change in your exercise routine will decrease your calorie output by ~ 3 hours per week. Using the rough estimate that you burn 6-8 calories per minute, this change will result in a decrease of ~1000-1300 calories burned/week or an average of ~ 165 calories/day.

Translation...you'd need to reduce your calories by 150-200/day based on what you're eating now, in order to maintain your current weight.

Keep up the good work!