How To Maintain Weight Calories Needed

How To Maintain Weight Calories Needed

Access to ideal weight is difficult and difficult but it is not impossible and the most important things that are keen to lose weight is the ways to maintain this weight and not gaining excess weight In this article you know with us the most important ways to maintain the ideal weight exclusively on the magazine diet the first Arab in the world of fitness health and beauty.

Congratulations on the effort you have made to reach your healthy weight! Maintaining proper weight is not easy, but at the same time not as difficult as it seems. If you follow the instructions below and discuss the number of calories in your daily meals and your diet with the nutritionist, you can control your weight and protect against weight gain. Without forgetting the role of sport in maintaining proper weight.

  • Follow a healthy lifestyle! Commit to healthy eating and make a lot of movement.
  • Watch your weight: The most effective way to maintain the right weight is to watch your weight twice a week on a reliable balance.
  • Eat fiber-rich foods to make you feel full: whole grains, legumes, vegetables, and fruits are good sources of fiber that can help you feel full and are low in calories. Make sure you get five alternatives of fruit and vegetables every day.
  • Remember exercise! Continue for at least 30 minutes for five days or more per week. If you are already doing 30 minutes of moderate exercise every day, you can get additional health benefits by increasing your exercise duration or exercising harder.
  • Choose low-fat dairy products such as milk, cheese, milk, and yogurt, which will help you reduce extra calories by reducing the amount of fat.
  • Commit to meat, chicken and grilled fish.
  • If you eat outside the house, remember: Watch the amount of food in the restaurant because their dishes are larger. Avoid foods on the menu that contain the word "fried" or "scallops" because they contain extra amounts of fat and calories! Pour the salads and sauces on one side and place only two tablespoons or less of the salad.
  • Forgive yourself: If you are one of those who rarely makes mistakes, do not surrender! Eat two very healthy meals and dinner if you have a breakfast rich in calories and fat, and add more exercise to your day.
  • Your dietary diet to maintain your weight should not be harsh; you do not have to eat specific foods you do not like, but you have a lot of choices to choose from. 

Best advice:

If you want to maintain your weight, you can exchange food with one another from the same food group, so you have kept your calorie rate in your daily diet.

If you do not want a piece of toast, you can replace it with 1/4 loaf of bread or 1/2 cup of spaghetti or a small grilled potato. The same is true for meat, if you do not like meat for dinner, you can replace it with eggs or low-fat cheese.

Here's a typical day-to-day menu to maintain the right weight while suggesting some options (be aware that the amounts vary by weight and movement):


  • 1 cup low-fat milk
  • 2 brown toast, 1 small loaf of brown bread or 1/4 cup of whole breakfast chips
  • 2 slices of low-fat cheese or 2 tablespoons of low-fat cheese or egg
  • 1 teaspoon olive oil or 5 olive seeds

Snack 1: A fruit piece of your choice


  • A large bowl of salad + 1 teaspoon of olive oil
  • The size of the palm of the roasted chicken breast or a piece of low-fat steak (120 g)
  • 1 cup rice, pasta or boiled bulgur • 4/3 cup of low-fat yogurt

Snack: 2 pieces of fruit or 1 cup of unsweetened juice or a small piece of candy to your taste!

Good advice: Did you know that one cup of fresh fruit juice equals two pieces of fruit? Eat fresh as a substitute because it contains more fiber and fewer calories.

The Dinner:

It can be similar to breakfast or food choices.


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