Maintaining Weight Loss: Strategies for Long-Term Success

Question
If I gained a pound by increasing my calorific intake each day and
after that I want to maintain my weight there and do not gain any more
weight. Do I continue consuming the extra calories each day or eat per
normal or consume extra calories but lesser calories than when I was
trying to gain weight?

Answer
Good question! In theory, there should be a precise amount of calorie intake versus calorie expenditure, but how do we go about it in our everyday lives? One method is, in your case, stopping the increase in calories and stay at this point. If you gain, cut a little bit down on calories or increase physical activity. If you lose, do the opposite.

Keep it in your mind, that we are talking about losing fat while preserving the muscle. If you lost muscle along with the fat, your resting metabolic level decreases and you should start calorie calculation all over again.

How do you know what exactly you lost? Read here:
http://www.dietandbody.com/plan/measuring.html

To calculate, go here if you are a woman:
http://www.dietandbody.com/article1090.html

Men go here:
http://www.dietandbody.com/article1091.html