In six months or so I've maintained, my weight has been stable in the 160-165 range. But my nutrition guidelines have varied by 25% based on my injury and exercise status. I've had calorie ranges from 2200-2550, up to 2900-3250. If I see the weight moving in one direction, I change the calorie limit in the other direction.
If I know I'll be getting less exercise (e.g., injury prevents running), I'll proactively reduce the calorie range before the weight appears.
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When cooking or eating the smallest changes can make a big difference such as using non fat sour cream and lower fat cheeses. That is also true when eating condiments. I always go for the liter versions. I also try to stay away from white flour and sugar. I try to eat whole wheat products.
Don't be afraid to try lower fat options.
Just make one adjustment at a time, do it until it becomes a habit, then add another adjustment....pretty soon all those little adjustments add up to big changes!
My first change was getting in the habit of tracking everything---food, water, exercise. Did that for about a week to identify problem areas, then tackled one problem a week and tried to make it a habit. This made the whole thing less overwhelming and easier to accomplish in the long run.
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