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Nutrition expert Susan Bowerman recently hosted an informative Twitter chat on the topic of weight maintenance. Catch up below on all of the questions and answers. And a huge ‘Thank you’ to everyone who took part. Now let’s get to it!
Topic question 1: How do you define weight maintenance? #AskSusan
Susan: Your weight won’t be exactly the same from day to day; a small range is to be expected. If you eat well, keep calories in check & exercise, your body will find its natural weight #AskSusan
Susan: @KaylaRenee90 Maintain your usual diet & exercise but maybe set aside a few calories to enjoy a few special seasonal treats #AskSusan
Shine S. (Google+): How to maintain weight without losing muscle mass?
Susan: A combination of adequate protein and resistance training is necessary to achieve lean body mass. You should engage in resistance training 2 to 3 times a week to build and maintain muscle. Consume adequate protein & spread evenly throughout the day to encourage muscle development. For resistance training tips, check out Samantha Clayton’s videos on YouTube: http://hrbl.me/AllFitTips
Damien D. (@DC_Nutrition24): @Herbalife what’s the best advice for gaining weight healthily?
Susan: @DC_Nutrition24, focus on nutrient & calorie dense foods including healthy fats, lean protein, whole grains, beans, fruit. Examples: nuts & nut butter, avocado, olive oil, fruit juices, quinoa. Check out http://hrbl.me/1juaKxI for more information on healthy weight gain #AskSusan
Topic question 2: Why does it seem so hard to maintain your weight after you’ve lost it?
Susan: Once you’ve lost weight, you need to keep practicing new behaviors and it takes fewer calories to maintain your new weight. If you’re bored with your diet, it can be hard to maintain it. If your weight loss plan was too strict, you might start overeating once you’ve lost the weight #AskSusan http://hrbl.me/1kps5LH
CJwilliansvj (Google+): How do I maintain my weight loss, keep my curves, and turn my body fat into muscle?
Susan: Cjwilliansvj, you can’t turn fat into muscle but if you lose fat & gain muscle your figure will be lean and curvy #AskSusan
Susan: @CorneSK It’s best to eat every few hours to maintain physical & mental energy. Some people use intermittent fasting for weight loss, but it is generally not a sustainable eating pattern. #AskSusan
Susan: @mikhuel100 Weight cycling refers to frequent ups and downs with your weight, sometimes called Yo-Yo dieting. Weight cycling is not harmful long term, but suggests you haven’t established an eating pattern that works for you. Establish a healthy eating pattern and regular exercise to both lose and maintain your best weight & shape. Here is a post I wrote on the facts and myths about yo-yo dieting and losing weight http://hrbl.me/1U1gNyP
Topic question 3: Is there a difference between a diet for weight loss and a diet for maintenance? #AskSusan
Susan: Weight loss and weight maintenance are two sides of the same coin. The same habits that take the weight off are the ones that will help you keep it off. While you’re losing weight, you’re also figuring out what works for long-term maintenance. #AskSusan
Susan: @healthymommy25 Building muscle increases your daily calorie burn which helps you lose fat so work on both at the same time. #AskSusan
Susan: @mphaphulirinae @shepuprabit It’s a personal choice depending on calorie, protein & other nutrient needs (as well as taste!) #AskSusan
Topic question 4: How do you stay motived once you’ve lost the weight? #AskSusan
Susan: Focus on what you’ve achieved with your new way of eating and activity.
Keep tabs on your weight and continue to keep your food diary. Self-monitoring is key. Focus on the positive behavior changes you’ve made; those changes are what lead to long-term maintenance. #AskSusan
Susan: @PumlaSifuba Taking care of yourself & a new baby is challenging. Balanced nutrition and regular exercise will help. Check out my article ‘How to Lose Baby Weight & Get Your Energy Back’ http://hrbl.me/10fzDct #AskSusan
Susan: @maggiie_x13 Eat frequently, stick to a plan that provides enough nutrient rich calories for slow & steady weight gain. #AskSusan
Susan: @mphaphulirinae Sweet potatoes & pumpkins are nutrient rich starchy vegetables that can be part of a healthy diet #AskSusan
Topic question 5: What can we learn from successful maintainers? How do they maintain their weight loss? #AskSusan
Susan: Successful maintainers do a lot of self-monitoring. Successful maintainers weigh themselves frequently & don’t let weight go up more than a few pounds. Successful maintainers eat breakfast most days of the week. Successful maintainers average about an hour of exercise most days of the week. #AskSusan
Susan: @Cruela54 Balancing calories in & calories out while giving the body the nutrients it needs is key to maintenance. Our products can support that balance & the body’s nutritional needs as part of a healthy lifestyle. #AskSusan
Susan Boweman: @AdrianAlleyne1 weight fluctuates day-to-day. A weekly weighing will help you keep track & follow your progress. Successful maintainers weigh themselves frequently & don’t let weight go up more than a few pounds.” #AskSusan
Mrs. Abarai (@Cruela54): Is it a bad thing when you lose fat percentage but gain a kilo?
Your body composition & shape are more important than your body weight. For most people losing fat and gaining lean muscle is desirable.
Kim P. (@kimlynnpeterson): Determining how much protein you need each day to lose weight
Adequate protein helps control hunger, which can help you stay with your weight loss plan. Here’s an article with more information: http://hrbl.me/1a8LQlB
Herbalife: That’s a wrap! Thank you all for attending today’s #AskSusan twitter chat.
Susan Bowerman is Director of Nutrition Training at Herbalife. Susan is a Registered Dietitian and a Board-Certified Specialist in Sports Dietetics.