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Losing weight and/or maintaining weight is a balancing act that is influenced by many factors.

While the main factor is balancing the number of calories you consume with the number of calories your body uses, there are less obvious influences that need to be considered to make your weight loss plan more effective.

Although all people have a certain level of stress in their lives, if you are going through a particularly stressful time (such as the loss of a job, death of a close friend or family member, a health concern, or financial trouble), it can lead to overeating or pushing exercising to the back burner, both of which can cause weight gain.

Research has shown that people who get regular sleep are better able to maintain a healthy weight. Aim to get 7 to 8 hours of sleep each night.

Age plays a major role in the bodys metabolism, which is the rate at which your body uses the calories you consume. As you get older, your bodys metabolism rate decreases, which can cause gradual weight gain if you dont compensate.

Genetics may predetermine your height and body shape (for example, are you pear-shape or apple-shape?) and make you more susceptible to excess weight gain, but studies have shown that by taking active steps, you can overcome the genetic predisposition to becoming overweight. How do you do it? By eating healthy and exercising regularly.

Hormones change as we age, which can take a direct hit on weight management by increasing appetite and, in turn, causing weight gain.

Studies indicate that the people you spend the most time with can make a big impact on your weight. You are 57% more likely to become obese if a friend becomes obese. When you make the choice to lose weight, let your friends and family know how they can support you, and perhaps you will make a positive influence on them in the process.

Think of the calories you eat as fuel, the energy your body needs to function, from making your bed and walking to work to simply taking a breath. Because there are so many factors that influence each persons calorie needs, figuring out how many calories you need to lose weight or maintain your weight is not an exact science. Below are some categories that will help you decide what calorie level is right for you. If you are very active, either through exercise or a strenuous job, you can lean toward the upper end of the range. Choose the lower end of the range if you arent very active. Once you determine the calorie level that best fits with your overall goal, start tracking the foods you eat to get a feel for the number of calories you are eating each day. Then make adjustments as needed to meet your goal.