Maintenance Checklist

  • Learn and identify all the specific challenges that come up during maintenance that don't necessarily come up during dieting.
  • Learn how to read a nutrition label to determine how many calories are in a food and what percentage of those calories are from protein, good carbs, bad carbs, and fat. (Calories can technically be from alcohol as well, but alcoholic drinks don't have nutrition labels).
  • Memorize the amount of calories in foods that don't typically have nutrition labels (i.e. kishke). Also memorize whether those calories are from protein, good carbs, bad carbs, alcohol, and/or fat.
  • Learn what foods are dietetic and which foods aren't based on the amount of calories that are in the food proportional to how filling it is, and whether it consists of "good" calories, “regular” calories, or "bad" calories.
  • Learn the basic formula to calculate how many total calories you are allowed per day, as this will change with your age, weight, and height.
  • Those calories should come 50 % from protein, followed by 35% from good carbs, followed by 15% from fat. (Tip: Do not eat that full amount of calories each day. Save up some calories for Shabbos, yomtov, simchas, and other challenging situations that will inevitably come up. Give yourself 200 "rollover" calories each day so you have some wiggle room during those moments.)
  • Do not ever "plan" to eat foods that are high in bad carbs, alcohol, or fat. Avoid being in situations that will tempt you to eat such foods. Should such a situation come up, assuming it doesn’t come up often, have the food, and keep track of the calories. Go back to your healthy mindset right after.
  • Weigh yourself once a week at the same time of day.
  • Read about nutrition and dieting regularly to remain focused and educated.
  • Make exercise part of your lifestyle. Exercise plays a much bigger role in maintenance than it does during the diet.
  • Be prepared to play with 5 pounds. Whatever your goal weight is, make sure to never go above that weight, and stay up to 5 pounds less. Erev Succos and Erev Pesach you must weigh in at 5 pounds below your goal weight. Lose your Yomtov weight before Yomtov as opposed to waiting until after.
  • If you used food as a way to cope with stress or boredom, you must address those needs and resolve them. Otherwise you will eventually go back to your old eating habits. 

 

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