Jonny Bowden Weight Maintenance: 1250-1450 Cals for Women

All weight loss is ultimately a calorie deficit, although thermogenic diets (Kimkins, old Atkins) give you a boost.

For some this is a good option, for other Weight Watchers is the way to go, although it's been published they have a 97% relapse rate.

We ran across this article written by Jonny Bowden, fitness expert in the CVS Pharmacy publication, "Taking Extra Care of Your Diabetes".

Here's one excerpt of his tips for maintaining goal weight:

Learn From Winners

"Finally a clear way -- using both new and time tested idea -- to lose weight, keep it off and get happier, all at the same time."

Whenever I want to learn how to master something, I go to the experts. A few years ago when I took up tennis, I went to a pro ... and my game got much, much better. Well, guess what? The same approach works for weight loss.

[He then talks about the National Weight Control Registry, a database of 5000 people who have lost 30 pounds and kept them off for a least a year.]

#2: They eat a low calorie diet, with about 25% of calories coming from fat, though whether this percentage is important or not is highly debatable. What is important is the lower intake of calories:

Participants reporting an average of about 1,400 calories [to maintain]. (We can assume there was some underreporting, but probably not by much.)

For years I've said that most women will lose weight and maintain the lower weight on anywhere from 1,250-1,450 calories a day, and most men will lose on about 1,800 calories.

Yes this is lower than the internet calculators, but guess what? Those calculators actually overestimate the fuel you need!

If you're eating the right foods and cutting out calorie-dense desserts, 1,400 calories can be a lot to consume. You probably wouldn't even be able to finish 150 calories of spinach.

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by Jonny Bowden, PhD, CNS