After losing weight with the Mediterranean Diet, many men and women wonder how to maintain healthy weight. The Mediterranean Diet is one that promotes the consumption of a wide variety of vegetables, fruits, nuts, legumes, and whole grains, while limiting the consumption of red meat, sweets, and highly processed foods. This helps both men and women lose weight, maintain muscle, and improve their health.
How To Maintain Healthy Weight: Female Caloric Requirements
After losing weight, it is important for women to determine the calories required to maintain weight. The amount of calories needed to maintain body weight depends on a variety of factors. These factors include a person’s activity level, their current weight, age, and body composition.
The average number of calories to maintain weight for women is approximately 1,500 per day. While this is true for the average woman, this number does vary per individual. Additionally, while it is important for women to be aware of their caloric intake while maintaining their weight, it is just as important to be sure that they are focusing on consuming highly nutritious foods. A diet that includes mostly fruits, vegetables, whole grains, and legumes will be one that is successful in maintaining a recent weight loss.
How Many Calories To Maintain Weight For Men?
Men also need to be aware of their caloric intake while maintaining weight after weight loss. While a man’s nutritional needs also depend on his weight, activity level, age, and body composition, most men need about 2,000 calories a day to maintain their weight.
However, instead of counting calories, many men find that simply choosing healthy foods will keep their weight steady. To maintain your current weight, choose fresh produce, whole grains, and other healthy foods over fried, processed, or sugary treats. Additionally, even after losing weight with the Mediterranean Diet, it is important to continue to follow the general meal plan, while perhaps making a few extra allowances or occasional treats.
Successful Weight Loss Maintenance:
Even after a diet, many men and women want to maintain weight and lose fat. This can be done by making healthy food choices, while incorporating exercise into one’s routine.
When exercising to maintain weight loss after a diet, it is important to be sure to participate in an aerobic activity at least three times per week, while incorporating exercises that build muscle. An exercise routine that includes strengthening exercises, as well as aerobic activity, will help to burn fat, increase metabolism, and maintain weight loss.
The Importance Of Maintaining Weight Loss:
Those that are overweight are at an increased risk for heart disease, diabetes, and a range of other health problems. Losing weight can not only decrease these risks, but by following a healthy diet, like the Mediterranean Diet, dieters are working towards improving their overall health.
The Mediterranean Diet focuses on highly nutritious foods that will improve bodily functioning, strengthen the immune system, and make a dieter feel great. This is why maintaining a healthy body weight, especially after weight loss, is imperative for both men and women.
Healthy Weight Breakfast Recipe: Cantonese Vegetable Scramble
This egg dish makes a quick meal with steamed rice or toast.
Ingredients:
* 3 large eggs (use higher omega-3 eggs if available)
* 1/2 cup egg substitute
* 2 teaspoon canola oil
* 1 cup sugar snap peas, cut in half on the diagonal
* 1/4 cup chopped red bell pepper
* 1 teaspoon lower sodium soy sauce
* 2 green onions, thinly sliced (the white and part of the green)
Preparation:
1. Beat eggs with egg substitute with fork or mixer until thoroughly blended, but not frothy.
2. Place a nonstick frying pan over high heat until hot. Add canola oil, swirling to coat the bottom. Add sugar snap peas and red pepper and stir-fry for a minute to a minute and a half. Add the egg mixture and let it cook, stirring, until the eggs are soft (about 1 minute).
3. Gently stir the egg and vegetable mixture, drizzle the soy sauce over the top, and continue cooking until eggs are done to your liking (about 2 minutes). Sprinkle the green onions over the top and serve.
Yield: 2 servings
Nutritional Information:
Per serving: 230 calories, 18 g protein, 12 g carbohydrate, 12 g fat, 2.7 g saturated fat, 5.5 g monounsaturated fat, 2.4 g polyunsaturated, 318 mg cholesterol, 4 g fiber, 283 mg sodium. Calories from fat: 49%. Source
