To get to the stage of re-feeding you have made a lot of sacrifices, changes to your diet, and eating habits to get these results, but now the hard work begins! We don’t want you to have done all of this for nothing, we want you to reap the benefits of your labour and keep the weight off.
Many millions of people are overweight not because they eat excessively but because their metabolism is slow and as a result they do not burn up all of the calories that they eat. Weight loss is very simple process, you must burn up more energy (or the same) than you consume. If you consume 1800 calories per day and your body only burns 1600 calories you have a daily excess of 200 calories.
200 Calories per day for 365 days in a year = 73,000 kCal
Putting that into perspective, that is the equivalent of two slices of dry toast or three Digestive biscuits a day.
Given that 1lb of Fat is equal to 3,500 kCal you would gain: 20.8lb (almost 1½st) in only 12 months!
You need to be aware that your weight loss efforts are not just to lose the weight. If you want to maintain your great results you need to look after your diet and your body or the weight will just creep back on and put you right back where you started.
As you gained weight over a period of time they may have been bad habits that contributed to your weight gain that you can avoid in future:
- Eating too late at night.
- Not drinking enough water.
- Too much alcohol.
- Eating crisps or sweets.
- Takeaways and junk food.
- Extra snacking.
- Large meal portions.
Some ideas to add to your plan that may be helpful:
- Choose fruit as a treat rather than chocolate/sweets.
- Always eat at the table and be aware of meal times.
- Avoid refined white bread and pasta.
- Try to do at least 20 minutes exercise every day.
- Get at least eight hours sleep.
- Never buy bigger clothes, if they do not fit you need to lose weight!
Beyond re-feed: The best way to achieve a successful maintenance programme is by keeping a food log and counting calories. With this method you are able to assess your weight loss/gain against the amount of calories you are eating.
If weight is gained:
- Gain 0lb – keep calories the same.
- Gain 1lb – reduce daily calories by 200.
- Gain 2lb – reduce daily calories by 400.
- Gain over 2lb – replace 1 meal with a VLCD pack each day.
If weight is lost:
- Loss 1lb – increase daily calories by 100.
- Loss 2lb – increase daily calories by 200.
- Loss over 2lb – increase daily calories by 400.
Free Maintenance Diet from Slim & Save
If you would like to follow the Slim & Save guide to maintenance then please click here or on the image below to contact us. We will post a copy of this plan to your billing address. Please do not request the maintenance diet until you are ready to start re-feed.
Written by Annemarie Aburrow
Annemarie Aburrow is a UK Registered Dietitian. After obtaining a first class honours Degree in Physiology with Nutrition in 2003, she went on to obtain her Postgraduate Diploma in Dietetics in 2005. Annemarie worked in the NHS for eight years in a variety of settings and specialities, including obesity, outpatient clinics, medicines management and health promotion. She has a wealth of experience in supporting people to lose weight and maintain their weight, and is passionate about seeing people achieve their goals. She is registered with the Health and Care Professions Council and is a member of the British Dietetic Association.