how do you know when you have reached that 'magic number' on the scale to start maintenance phase?? i have lost 22 lbs and went from 158 to 136. i have also lost 4.5 inches in my waste, 2.5 inches in my chest and 3 inches in hips...everything i read says i should weigh by my height at 5'5'' and age at 29 around 128. i do cardio 4-5 times a week and strength training 3 times with 2 intense pilates classes. i am a 'slow loser' as i lose about 3 lbs/month per the scale but by the measurements have apparently been replacing muscle with fat (YEAH!!). i definitely think that i could lose some more fat as i know you cant spot reduce but in my arms,chest, belly area...but i dont want to focus so much on the # on the scale b/c of all the exercise i do..however, now i am stuck as i am confused on where i call it quits on losing and work on maintaining and being healthy overall.. any suggestions??

thank you in advance for any suggestions or guidelines that yall may follow!!

i couldnt have done any of this w/o this forum...thank you all!!

i apologize for the cross post as i put this in the club section and realized that it may be more appropriate in the exercise section....thanks again for any insight!!!!

Congratulations on the weight loss. Good job and be sure to keep it up.

Here is my personal opinion regarding your post. Because you pointed out that you could use a little more work on your "arms, chest and belly area" it does not seem that you feel it is really time for a maintenance program.

You might want to take a week off (or at least a little easier) from your workout routine. Take this time to acknowledge your current accomplishment and mentally prepare for your next goal - not so much worrying about the scale # but instead picking up the intensity of the routine and paying attention to those specific measurements.

Then again, if you are happy with things and you are comfortable with your current routine - then keep things the way they are.

Either way, it's a win - win for you.

Good luck and I hope this helps


Good luck and I hope this helps

thank you fitness trainer!

interestinglly enough, i have been sick this week (cold/cough thing) so i have been super lax on the cardio part of my exercise program and looks like that will continue throughout the week. i am still doing weight training.

But yes, that is my ? right now...what my new goal should be. i was so set on being under 130 (even 129 - crazy how our minds work) but i am starting to think it should be more on muscle definition, etc....and i guess the pounds may drop from doing that as well?

As long as you combine the following three items, you will lose weight…

- Get quality rest
- Increase the intensity of your workout
- Maintain or reduce (with caution) your caloric intake

At this point, it is important to have a clear and focused mind – that is why I insist on the rest period – not only is it important for your body, but I have found that it is a psychological strategy that works very well.

thank you!

Get your body fat checked at a gym or by a personal trainer in your area that uses calipers or one of the other methods that are good. That way you will know exactly where you stand! If your body fat is already in a healthy range than you will be done and can begin maintence or if you see you can lower your body fat a bit more, then keep up your workouts and calorie restriction and get your body fat checked monthly until you reach your goal. This will ensure that your body is composed of the right amount of muscle and fat!

They say that 22% is a great body fat % for women and a fit athletic woman is 18%. I've heard several things about the dangers of going below 18% body fat, which includes messing with your hormones and menstrual cycle. So keep it safe and aim for no less than 18%.

The scale is a good tool but it can't tell you how much of your body is fat.....you need to get pinched for that! You can be "skinny" on the scale and have a high body fat....I've seen it!

Take care!