How many calories should I be eating or burning if I want to lose 2 pounds a week?

[Anonymous]

II honestly do not know how much our way I just know that I want to lose weight and I need to lose weight but I'm not sure about the whole calorie counting because I have an app called lose it and it tells me how many calories I have eaten and how many calories I have burned

[springdragonfly]

No idea, but here are my general tips for eating well + staying trim with minimal sacrifices!

"Breakfast like a king, lunch like a prince and dinner like a pauper". Eat the majority of your food when you will use the cals. No pints of Hagen Daaz ice cream five minutes before you go to sleep because you aren't going to consume those calories being active. Extreme example, but you get the point.

Work out, and don't just work out. Maintain an active lifestyle. Walk if you can rather than taking the bus/car. Carry home your groceries. Walk to your friend's house. Go out and do some activity with friends instead of going to eat or watch a film.

Eat healthy foods, but, also really critical is that you take time to prep your own healthy meals and reduce the amount you eat out. Foods you buy pre-packaged are full of salts/preservatives/fillers/and fake flavours - things your body doesn't need. If you make it yourself, chances are it is a lot more pure and healthy.

"Fat-free" is MISLEADING as these products can be packed with sugars instead and even worse for you.

Eat healthy portion sizes and do not feel you need to finish what is on your plate if you aren't hungry.

Eat slowly. It takes 20 minutes for your stomach to respond to the food you put in, so the faster you eat the more you will have eaten before the "I'm full memo" kicks in.

Make sure you have snacks around that are healthy (fruits, nuts, granola, yogurt). It needs to be stuff you like. Better if it is not something you adore and will cram in your face non-stop. If you are in control of groceries, do not go shopping when hungry. Do not buy or stock your shelves with junk foods. The further you need to go (shop vs. reaching into your purse) to get junky food, the less likely to eat it.

When you want a meal or a snack, give yourself a portion on a plate or bowl and do not take the rest of the pot/box whatever with you to the place you will eat. Put the left-overs/snack box away before you enjoy your helping so that you do not take more when you are doing clean up later. When you finish the portion, take the time to brush your teeth and pour yourself a nice glass of water. If you are full and your teeth are clean that "i want a snack" sensation goes away. Staying hydrated is healthy, and if you sip on water/tea as you work, watch TV, whatever, you can go refill it as a break/commercial-time activity instead of sticking a handful of chips in your mouth.

Please be realistic and healthy. We all have different bone-structures, builds and metabolisms. Scrawny is not at all sexy, and while I get that we all want to look fit, looking like a stick-bug is not pretty. Also, I think no amount of skinny will ever be as sexy as self-confidence, and a smile. ENjoy cake on your bday, eat desert at the nice restaurant. Have ice cream cones with your friends. What is critical is to try to make sure your most daily routines + habits are good for your heath

[Asker]

I keep fuking up. I ate 1075 calories and I burned 445

[springdragonfly]

I am pretty sure that when you say you burned 445 you are not accounting for body functions and regular daily activities. Remember that breathing and your heart beating and you digesting are burning calories as is you standing up or walking to the kitchen. You should figure out approx. how many calories your body requires to function and then realize that number is also getting subtracted from your intake. Don't stress. Do some research/ask about this value! I suspect you burnt more than 445.

[Asker]

My bmr is 1734

[springdragonfly]

right, so you are good. told you. :)

[Qwiny]

I have been LCHF for some weeks now, it is Low Carb High Fat (natural fat) it really works for me I've lost weight steady without counting calories and starving. It's not for everybody but it works great for me, completely lost my sugar craving and feel A LOT better and energetic over all.

I try to eat max 20g of carbs a day.

[Xillia]

Pound have about 3200 calories I assume.

But it really not about the calories.

It's the about of carbs, protein, and fat you take in.

I usually read the daily serving size to either lose weight or just look fit (which is what I'm mainly seeing the whole process as)

Workouts, I'm crazy enough to do anything (naturally) so I give all I can do to push myself in running. Zumba is a fun way to lose weight.

[beastman88]

easy, I keep telling everybody the same thing. figure out your bmr, what you should weigh for your height and your bodys frame, simple math really, then you can deduce how much you need to eat a day to maintain your desired weight but make sure you follow food guide lines best as possible

[Asker]

My bmr is 1734

[kheserthorpe]

Unless you're very overweight losing 2 lbs a week isn't a 'lifestyle' change. It's a fairly intense diet which you would then shift from to a healthy maintenance approach at some point.

[Asker]

I keep screwing up. I ate 1075 calories and I burned 445

[kheserthorpe]

Send me a friend req.

[cavmanier]

A deficit of 1,000.

[Asker]

What does that even mean? Mu calorie budget is 1,408 calories. That,makes no sense, so you are saying eat 408 calories? That means starving myself

[cavmanier]

Sorry 1,00 per day. 3,500 calories= losing pound. If you require 1400 to sustain your weight at the appropriate activity level you would have to have to get rid of 1,000 calories either through diet or exercise. That would not be healthy to do with diet so lots of cardio seems appropriate. If you don't maintain your muscle mass through eating enough, especially protein, there is a tendency to put more weight on after diet. This is why people tend to gain more weight after diet.

[cavmanier]

link

[Asker]

I don't want to go on a diet I want a lifestyle change

[cavmanier]

I meant diet as in what you eat. I would just start eating healthier foods and exercising a few days a week. Cut out simple sugars like white bread, rice, soda or pasta and replace with wheat or brown. Eat more fruits and vegetables. Get rid of the high fat foods like burgers, anything deep fried and chocolate. Well have those in small moderation.

[Asker]

I will try I am unemployed and I do not get UE checks I eat whatever my mom buys. I can't really complain