Can you give me advice on maintaining weight?


When you have reached your Target Weight, it is something of a matter of trial and error to find the right amount of daily Checks you need for 'energy balance' (i.e. not losing or gaining weight). However as a guide when you reach your Target Weight, whatever your weight is in kilograms will also be the approximate number of Checks you need each day to maintain that weight in the long term.

For example if your Target Weight is 10st 3lbs, that is 65 kilograms. So 65 Checks a day (plus Every Day Bonus foods) will be about what you need to stay at 65 kilograms. (Men can add about 10 Checks.)

Of course, 'average' varies a lot - and your age, height, activity level and lifestyle will all have a bearing on this. So it is best to continue to weigh yourself once a week. It is quite normal that your weight will fluctuate, but the rules for maintenance are to set yourself a 'ceiling weight' that you not exceed. We recommend 7lbs above your Target Weight. Once you hit this upper limit it is an immediate trigger to take extra care with your eating to lose the few pounds. If you watch the pounds, the stones will take care of themselves!

At this point it is tempting to think that you don't need your Daily Checker anymore, but we would suggest that you do continue to use it - especially during the initial stages of maintenance. We recommend that you go back to My Profile > Personal Details and select the option to 'Maintain Weight'. Stay within the Daily Checks Allowance we set you and continue to record your weight weekly.

You may decide not to use your Daily Checker every day, but it is there for you to record your weekly weigh-in and it will also help you to find the right Check balance between your suggested maintenance target and what is actually working for you. For example, if you discover that you are gaining a little weight, then you will need to adjust down the suggested number of Checks until you find the right amount for you to remain constant.