[priyaaurora]

My friend need tips on how to maintain a healthy weight. She was a fat, weighing 75 kgs for almost two years. She got very sick (jaundice), and because of that she lost almost 20 kgs. Now she doesn't look fat, but she's afraid that she'll again gain weight. Any tips so that she could always remain fit and at healthy, and do not gain weight again.

[ChickieBoom]

She has to count her calories. There are calculators that you can look up that will tell you what your daily caloric intake should be to lose weight, gain weight or maintain your current weight. If she lost weight from being sick, it's likely that she'll gain the weight back unless she's purposeful with her eating. Adding exercise will help to create a deficit or make up for any extra calories consumed.

[priyaaurora]

Originally Posted by ChickieBoom

She has to count her calories. There are calculators that you can look up that will tell you what your daily caloric intake should be to lose weight, gain weight or maintain your current weight. If she lost weight from being sick, it's likely that she'll gain the weight back unless she's purposeful with her eating. Adding exercise will help to create a deficit or make up for any extra calories consumed.

Thanks ChickieBoom! Yes, you are right if she do not keep track of her diet and calories she'll likely to gain weight again. I will ask her to use calorie count calculator. Any tips you want to give on what to eat in a day, the diet may be you follow?

[mjf]

If she wants to maintain a healthy weight, she should eat mainly whole foods, for example vegetables, legumes, fruits, whole grains, nuts, and seeds. In particular, eat a lot of vegetables (at least some of them should be green leafy vegetables). Vegetables and legumes are good for weight loss because they're very filling, so you'll be unlikely to overeat. Avoid sweets, refined carbs, and deep fried foods.

I don't think it's necessary to count calories every day. It's a lot of effort and not very accurate. As long as you eat the right foods, you probably won't overeat. However, I think it's a good idea to track what you eat occasionally, to see if you're getting enough of each nutrient (you can do this with Cronometer).