Maintaining Weight Reduction Following a Diet

I suggest you guys just bring your calorie intake up either 50 or 100 calories a week depending on how long you’ve been dieting.

Another amazing and very helpful video Dr. A. Thank you for sharing your best ideas.

Weight gain after weight loss is a common problem among us. Thanks for your tips to prevent them. Learned a lot from your video. I appreciate your hard work.

I am 14 years old I did keto and then I started to watch calorie I lost a lot of weight I haven’t been watching my calories for too long maybe 3-4 weeks how do I know if I have metabolic damage

All of the tips mentioned in this video are great! Thanks a lot, it should help me out tons.

Hi paul, i’ve been subscribe and watching your video..congrats on the soon coming baby.

I have check all your video (i mean a lot) but i found that you never excatly make a video on what a regular non contest people should do to lose weight..i know that u always say that we need to track our diet, i’ve done that, but i’m still clueless what to do next..

i tried dropping my calorie but it felt like i’m fighting with myself and ended up gaining 1kg only after 1 week trial….

Before that..
i succeed in dropping 8kg last year doing keto, got platou then i found that i need to still get my calorie intake lower when doing keto, whicj kinda bumped me out..because whats the point on doing keto when it’s just another calorie counting stuff i need to do..

I’m really lost here..would love to hear feedback from u..

Regards
Radhi

Thanks. Love the well rounded content. Not up to the keeping it off part yet, but on the path:)

Hi Paul. I have lost probably 80lbs in the past year with myfitnesspal. I’m down to 140 and I’m happy with my progress but I want to maintain weight, but I’m afraid to move my calories from about 1500 to the 2200 that the app says is my maintenance. What should I do? I do about 2.5 hours of cardio a week

I don’t want to be a normal human I’m want to be a beast.�� people like us enjoy not being normal, we love to be challenged. Because we are Greeks gods and you’re Zeus �� great video.

Hi my name is Emma smith if you went to know how to lose weight 62lb in few months contact me [email protected] gmail.com it’s 100% safe and no side-effect. thank you

Oh my god Paul you’re going to be there? Will you be having a meet up if some sort? I’m coming over from Ireland and I would be honoured to meet you. I may faint, but that’s ok.

I love that you made this video. I have drifted a few ties and this will help keep me on track. Thank you!

Thank you so much for this very informative and helpful tips. on preventing weight gain. I really need this. Appreciate your videos. Keep it up!

Hi im 5ft 42yrs and 113lb. Been on deficit for 4 months to lose body fat. Exercise os 5 days week comprising on home weights and cardio. Cardio most days 20 to 30 uphill fast walk. Sometimes hiit instead. 2 x lower body days, 1 upper, 1 x full body 1 x abs and hiit.
Am on 1250 cals and count macros approx 114g protein 110 carb 40 fat.
Whats best to start reverse diet i still need lose juat couple lb but want to tone

Paul I am really confused I have lost 20 pounds in total in last 1 yr with 2-3 rounds of diet.Is it ok to do more rounds of diet? Just took 1 month break

You made me cry omg �� I cut foods out of my life about a year ago because i just thought it was the right thing to do.. I had a passion to clear acne.. still do, but I took a lot out like wheat dairy, and now it seems to be meat. I’m not allowing it to be like that.. when I traveled I really saw how my body was in pure happiness bc I ate careless but comforting.

Sir I have lost 8 kg in 3 months. I had reduced it by stop eating rice and reduce nu of chapaties from 6 to 3.I have increased protein salad vegetable intake.Now I have reached my ideal weight.Now I want to stop my weight loss.I am feeling with same diet my Wight is falling.Should I start increasing by carbohydrates to stop decreasing my weight?

Hi Paul, I am an intermediate gymmer. I did an 6 weeks fat loss program and lost 6 kgs of fat. Now I am 80kgs and my bodyfat % is 19%. Currently on 1,200 calories a day. I want to maintain this body of mine. Please guide me as to how shall I go about maintainaince calories?

Thank you for sharing with great explanation, I am going to share this tips with my friends.

Babies are intuitive eaters, and you can forecast their weight progression very accurately.

Hey Paul, I am 17. I just got off a 90 day diet and I don’t know what to do to be able to eat more. I was 151.2lbs and I cut down to 140.2lbs. I ended my diet at 1,750 calories and I want to get back up to 2,400 calories with out putting body fat on.

So I restricted calories to 1500/day due to an ankle injury, it’s been 8 weeks what do i do now?

Should I do this if i hit my goal weight after I’ve been intermittent dieting (dieting and taking diet breaks)?

My visceral fat is 7%, my body fat, 14%, my muscle mass, 38% and my BMI 23% yet my ideal weight is up by 6lbs. Maybe it muscle growth.

Well explained, I’ve utilized some of these tips myself. For me it was all about staying active and avoiding fast food and soda pop. Best of luck to anyone out there trying to drop some weight. It can be challenging but doable with some time and patience.

I’ve gained 7 pounds in 1 month and walking 90 minutes a day eating 1800 calories I’ve a very small frame and body fat is 33.5 percent multiple trainers have corroborated that fact and my health has deteriorated since it hit that number. I’m not happy with this at all as my weight went so high in 2018 I hit osteoporosis. Could stress lower my metabolism to the point I gained this amount. I’m in lockdown away from my family and have one constant stressors that has yet to be resolved what would you advise. I may have precancerous cells and I fear fat regain is going to causes serious issues.

It is helpful and wonderful video. I definitely share with my friends.

I have been doing keto for the past 3 months. Trying to lose weight. I lost my appetite. I am a 36-year-old female who is 5’2”and weighs 134.8 pounds. I have been doing very little carbohydrates I would say about 30 g per day. Some days I only ate 800 cal other days I would eat about 1500 calories. What should be my calorie and macro percentage be? And how do I increase carbs without gaining a ton of weight? I did about 300 minutes per week of walking. Should I do weight training as I increase calories?do have a very extensive history of restricting and have struggled in the past with anorexia and bulimia. Anorexia only 46 lbs and went through receding syndrome and almost died. I want to get to a place where calories are just not that big of a deal while being lean. I also want my hormones to be at an optimal state. At the end of the day I really just want to be healthy.

I have been on diet since 6mnths and lost 25 kgs.
Current macros 225 gms carbs, 65 gms fat and 165 gms protein around 2250 cals/day
As per inbody test my BF is 12%.
I Can see my upper abs when flexing.
So what to do to get back to maintainence calories?

Im about complete a year on a caloric defecit and im a bit worried that my metabolism has adapted and that im going to gain all my weight back,I am very confused on how to bring back my metabolism at matinance level.i have lost 45 pounds(235-189lb) being on a caloric defecit and my lowest has been eating 1,350 a week.my waist went down from 45 inches to 40 and my clothes size went down as-well.i really am not loosing any more weight neither am i gaining weight.Since its summer time and i really cant hit the gym or go out because my parents wont let me leave the house.i just want to take a break from the diet and not gain a bunch of fat back while taking a break.i feel like i need to reboot my metabolism so i can finished my weight loss goal and just be happy with myself.what should i do? I just really need help!

How do you set a target weight goal or bodyfat level that signifies that the diet is over? Is this by the nature of a plateau where you are restricting calories to the point where you forcibly need to start reverse dieting to break the plateau? Thanks.

what if you’ve restricted diet and you let go…and missed the reverse diet boat…ok you let go and got fat…what to do??when you jog and youre body will just say youre a psthetic loser��

Do you naturally have a low weight now? Were you naturally slim to begin with?

Pretty messed up to call them losers, I mean really what’s that got to do with anything.

I also found intermittent fasting very helpful in weight loss. Like eating 1 meal in 16 Hours. Usually, post lunch don’t eat anything till next day brunch. Only one time a week.

Great advice. Definitely hard to keep from putting that weight back on after losing it, so I will be taking these tips seriously!

Real weight loss winners are those who understand what it takes to keep it off. I have struggled with my weight for many years because when I would reach my goal, I fell into the old habits trap.
Now I realize its about changing your eating habits for good.
Its always been easy for me to reach my goal weight but I recognize this time that I can’t eat frozen pizza, Pop Tarts, potato chips anymore. Instead of a sandwich with processed lunch meat, I use meat I cooked at home.Instead of chips I eat nuts and instead of sugary baked goods I eat fruit. I do allow myself a candy bar once in awhile.
Its all about portion control and healthy foods

Hey! Can I email you about this? I have been through a lot and not am trying to reverse diet myself. Let me know!! Thanks so much!

Thank you man, this really helped me. I’m now slowly getting happy about my weight?

I see people yo-yo constantly. You just gotta stay consistent and keep your eye on the goal

Hie I need to stop keto I’m not pooping always constipated no monthly period it’s a month now want to add carbohydrates back lik maize potato etc any advice on the size

Hi Paul, I actually have a question that is related to today’s topic. I’m dieting down because I want to compete this summer in the branch Wareen classic, however I do not want to make metabolic damage by doing so. What will be the best way to keep food intake high but fat loss still coming? I’m new to macros and I have been dieting down since January 9, 2018 I started 191.1 ponds at 26% body fat and I’m down 7.7 ponds and 23.5 % body fat, I’m 5ft 9,22 yrs old and do weight training Monday-Saturday. I care more about body composition and fat loss and keeping it off, than weight loss on the scale. I’m also struggling with my cardio I do it 2x per week and don’t know if I should do fasted cardio on my weight trading days in the morning and slowly increase it the closer I get to the competition?As well as do my weight trading in the evening to maximize my results? thanks
Sincerely Jesse.M
From (Houston, Tx)

Thank you. I needed to hear ALL of this. I realised how much I’ve backslided after I had a huge motivation boost because of my husband’s depression and it’s impact on me. I wanted to loose the weight to set my mind on more positive things for myself, our kids and him…after I lost my goal weight I lost focus on why I started in the first place. This morning I woke up feeling terrible for all the weight I put back on and I needed to find out why….just adding key words into the search engine got me to your video. I needed to hear all of your words. Thank you. Start date was May 1, 2019 @ 94kg after already lost 5kg by fasting on and off for a month prior. Stopped at 83kgs by July 27th. Now it’s September 2nd and it’s creeping back and I’m at 87kgs…sore and slow. Today I start again. Sept 3rd.

This is another issue i have. After i complete my diet, almost a month later, the fat comes back. I’m doing it right this time. Thanks, Paul!��

I don’t know… seems pretty restrictive and perfect to me. Are you sure people can keep doing that and not be messing themselves up. That looks like keeping up the ‘diet’ but we all know what happens when we do that, it’s an eating disorder

Excellent video.its very informative and very helpful for all people.thanks for sharing it.

Hi Paul, I have a question I have been training since 1995, lot of powerlifting and more bodybuilding in the last years, my weight has been pretty much the same in those years ranging from 56kg to 52kg and 18% 14% bodyfat. Strength training has always been my favourite, being a hardgainer I hated cardio and I was focused on resistance training only. But recently I’ve became interested in cardiovascular performance more, I bought a wearable and ended up doing one hour of elevated treadmill 6km/h walking three to four times a week in addition to my resistance routine that is also pretty harsh Gironda 8×8. The problem is I feel like my body adapts very fast to this routine and at the end of the next month I am going to travel abroad and await two weeks with no possibility of training plus I expect some calories more to my diet since I am meeting my parents. What should I do? Start cutting cardio and resistance training volume now or will I survive these two weeks without any bigger fat gain if I only keep my diet (deficit of 400kcal with loads in weekends)?

its very hard to maintain the routine and go with discipline. but this time i will strictly follow you. thanks dr

This is important, as we need to keep that weight loss or else all that hard work will be void. Thanks Doc.

If i add 100calories a day in a week.And every Week i add 100 can i compress Them to one day ass a cheatday

just stick with what got you there, so easy and yet so… hard lol

Which one of your videos do you recommend to learn to listen to your body and start eating whatever we want after years of dieting?

after dieting for 7 months i can’t eat intuitively because i don’t know my hunger cues anymore. i don’t know if i’m the only one but i’ll eat a meal and not know if i’m hungry or not after but i’m trying to stop losing weight but i’m scared

Hi Paul,
I lost 120lbs over 1.5 years. Following flexible dieting and also bodybuilding so I know I’m not what you are talking about, but I wanted to know if you could offer advice to get my hormones back in check. Haven’t had a menstrual cycle for over a year. I weight train 6x a week, no cardio. I’m 5’5, 115lbs eating around 130p, 180c, 35f. Any advice to get my hormones leveled out? Thanks! Love your videos:)

I wanna know how to maintain unhealthy weight-loss, like extremely low-cal diet results

Wow! Fitday is still around! I started off with that in ’07 myself. I use Lose It for tracking but I do encourage clients to use what works for them. Feedback from my clients is Lose It seems very use friendly! Great for the non-techy people. Just my 2¢… Thanks for all the great content!

Extremely useful tips. Best video on how to maintain our weight after weight loss. Loved them all!! I particularly liked #3 and #7. Thank you so much! ����

This is exactly what I needed! Took me a while to find this video but this has been my biggest question lately. The pacing for reverse dieting has been something I don’t see very many people cover. Thank you ����

I was on a diet and I was eating 500 cals. I lost all the fat but still had stubborn fat. After that I managed to get my cals to 1000 cals and I was eating like that and I was maintaining but I wasn’t losing stubborn fat. Last two weeks I was eating 1500 cals but I was sick so I didn’t do cardio of workout and on every day I ussualy do a lot of cardio. I am probably getting fatter I can’t tell cause I don’t have scale but I need to get main maintain calories and my training is starting next week. After I get to 2500 cals I want to lose stubborn fat. Can you please help me and explain how to get to my maintenance with starting my training and how to lose stubborn fat while building muscle. Please I am in big problem.

Hi! I just reached my goal weight (yay!). I have been dieting over the past 9 months at an average rate of 1 pound per week using myfitnesspal and adjusting the needed daily intake every 5-10 pounds. I have been doing HIIT cardio 3-4 times per week plus vinyasa yoga twice per week. I do plan on keeping up with the workout because it’s fun and has done WONDERS for my anxiety, although I do think of switching out some HIIT for steady state cardio, idk. But I am a bit scared of upping my calories tbh because I’m so used to the amount of food I’m eating. I’m not restricting anything, I eat what I want (although I do now prefer vegetables and fruit to sugary stuff, so I guess that’s good) as long as it fits my daily calories. I’m not sure at what rate to up my calories to my new maintenance calories and could really use a solid tip.

173cm 30years Male. I went down from 82 kg to 65kg over 14 months. I am eating around 1500 kcal per day. The scale and fat percentage remains the same (13%) for last 3 months. Should I continue to try to lower my calories to reach 10% or should I start a caloric surplus and start dieting when I have gained more Lean mass?