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The rules of the game

The adjustments to what you eat based on the trend's relationship to the goal weight are as follows.

More than 5 pounds above goal.

You've hit the high brick wall. Immediately resume the meal plan you used to lose weight and stay on it until the trend falls to less than the goal weight.

Between 2.5 and 5 pounds above goal.

The trend has risen above the band. Reduce your calorie consumption by cutting out food slightly more than the calorie excess reported on recent trend charts.

Within 2.5 pounds of the goal.

No adjustment is required. You can, if you wish, fine tune the trend by adding or subtracting food equal to the deficit or excess reported in the last month's trend chart.

Between 2.5 and 5 pounds below goal.

The trend has fallen below the band. Increase your calorie consumption by slightly more than the deficit reported on recent trend charts.

More than 5 pounds below goal.

You've hit the low brick wall. Start with the meal plan you used to achieve stable weight at the end of your diet (see page [Ref]), then add an additional 250 to 500 calories per day. If, at the end of the next month, you're still more than 5 pounds below the goal, add even more calories to your meal plan.

By John Walker