The good news is that this is preventable. One and a half pounds equals 5250 calories, so eating about 100 fewer calories per week would stop the fat from accumulating. Weighing yourself once a week will help you stay on track. To circumvent the loss of muscle, exercise is the solution, and it doesn’t take hours in the gym. Hand-held weights, exercise bands or tubes, or your own body weight can provide all the resistance needed to maintain muscle mass. Two 30-minute or three 20-minute workouts per week on alternating days will do it.