Losing More Weight or Maintaining Weight Loss

Introduction and Overview
How the Diet Works
Diet Plan
Exercise Plan
Making the Weight Loss Permanent
Week 2
Week 3
Week 4
Maintaining/Continuing Weight Loss – You Are Here
Dieting Tips and Resources

If you made it through the how to lose 10 pounds in a week or how to lose 10 pounds in a month plan, odds are you either want to maintain your weight loss or continue losing more weight. Both of these things are quite simple.

I will first discuss the week long plan and then the month-long plan.


How to Lose 10 Pounds in a Week Plan

Maintaining weight loss – Maintaining weight loss is simple – you will maintain the 10 pound weight loss as long as you keep carbohydrates to under 50 grams per day. As soon as you eat a large amount of carbohydrates, you will re-gain some of the weight you lost (in glycogen and water).

This will happen regardless of calories consumed. Follow the full 4-week how to lose 10 pounds program if you want to make the weight loss permanent.

Continuing weight loss – Jump in at week 2 on the 4-week program and continue with the program from there. Once you complete the full month-long program, come back to this article and read the next section.


How to Lose 10 Pounds in a Month Plan

If you followed the how to lose 10 pounds in a month plan successfully, maintaining the weight loss is very easy, as is trying to lose more weight.


Maintaining Weight

Maintaining weight loss is simple. Females should multiply their body weight in pounds by 10; males should multiply their body weight in pounds by 12. This number will be the amount of approximate total calories you can eat each day without gaining any weight.

This may not seem like a lot of calories. You can, however, eat more if you exercise daily. For example, if you work out hard, 1 hour a day for 3-5 hours a week, you will be able to eat an extra 150-700 calories a day (depending on your body weight, gender, and how hard you work out).

Note that the calorie counters on treadmills and other aerobic equipment seem to universally overestimate the amount of calories you burn. The elliptical, treadmill, or exercise bike might say you are burning 1,000 calories an hour but that is just not realistic unless you weigh 300+ pounds.

You will simply have to experiment and see what works for you. If you are eating 2000 calories a day and gaining weight, cut the calories by 200 and see what happens.

If you eat a diet consisting primarily of non-starchy vegetables, fruit, lean meat, with the occasional addition of olive oil, nuts, and eggs, you will really be hard-pressed to eat enough to gain any fat.


Continuing Weight Loss

Now that you already know how the program works, continuing weight loss is easy. The program is built to be repeatable for fast weight loss. The variation from week-to-week that is already built into the program makes it ideal for repeating.

If you are following the low-exercise program, you simply start back over at week 1, and cycle through the weeks in order. Weeks 1, 2, 3, 4 all go through in order.

If you are following the high-exercise program, you will start back over at week 2 instead of week 1. You will just cycle through weeks 2-4 and work through the program in 3 week cycles. One week of low-carb dieting to jump-start a diet plan is plenty for someone who works out a lot.


Progressing Through the Cycles

If you continue to repeat the program and lose more weight, we will need to make some tweaks to the program.

Each time you restart the cycle, you will want to re-calculate your allotted macros. For example, if you go through the 4-week cycle and lose 10 pounds, the next time you go through you will be using your new bodyweight to come up with your carb, protein, fat, and calorie totals.

Despite our best intentions, by the third or fourth time you follow the plan you may find your weight loss starts to stall and you may need to add something new to the plan. Here are some options:

- Add in an extra 1-2 hours of walking per week.
- If you are following the low-exercise plan, eventually progress to the high-exercise plan.
- Reduce fat intake by 20%
- Add in a fat burner (be careful of unproven supplements; 2 cups of green tea once per day is a great fat burner)

Now, each time you go through the how to lose 10 pounds fast program, you want to only add in a single item from the list above. You do not want to add in all these items at once.

So, the second time you go through the program, you might add in 2 hours of walking per week. The third time you go through the program, you might start using more advanced weight training programs on your weight training days.

Your fourth time through, you might reduce fat calories by 20%. The fifth time through, you might add in 2 cups of green tea (freshly prepared, zero calorie) to your diet to boost your metabolism.

Essentially each time you do the program, if you add something small like this, you increase the caloric deficit just enough to outpace any adaptations your body may attempt to make to stall your weight loss.

Remember that your body hates to let go of its precious body fat; it will do everything it can to adapt to your current diet. Between the carb cycling and adding in a new fat-burning facet to our program every 3-4 week cycle, we can maintain and even improve fat loss from month to month.


How to Lose 10 Pounds Fast Conclusion

With these strategies, you can easily maintain your weight or continue to use this program to burn more fat.

Up next, I will be revealing the top dieting tips and resources that you can use to improve your motivation, boost the amount of calories you burn, and significantly increase your chances of success on this diet.

 

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