The average calorie in-take for a female is 1,500 a day, now that can vary. If you are an active person, 1,600 calories would be sufficient for your life-style. I myself am currently losing weight. My goal is to be down another ten pounds before my birthday in August. I have cut my calories down to 1,300, but I exercise daily. But not only that, I also watch what goes into my 1,300 calorie diet. You need to consume lean meats, vegetables, fruits, WATCH your sugar in-take. An individual's diet should not consist of more than 10% sugar. I used to be big on sugar but I have since cut down, and my weight has cut down as well. Now, let's go back up to calorie consumption, even if you were to go over your recommended calories, if you watch your DAILY sugar in-take and you EXERCISE, you should lose weight. Since you are one hundred and ninety pounds, your weight should come off fairly easy as LONG as you are DOING the work. Do not slack off. Make a mile stone. Ten pounds a month would be good. Do NOT have unrealistic expectations. Once you lose your first twenty pounds, it WILL start to become harder to lose weight, but stay persistent in it. Lastly, drink lots and LOTS of water. Water helps with a lot of things in general, but especially in weight lose. Stay away from sugary beverages and snacks.
I truly hope that this helps.
P. S, Do not listen to any crazy suggestions. Keep it healthy, trust me. Your body will thank you in the long run. :)
DO NOT LISTEN TO SOME OF THE COMMENTS SUCH AS THE MEAL ADVICE (5oo CALORIE DIET)
Let me give you a quick story
I weighed around 185 pounds and was 5'8. I lost weight till where I am now, 145 pounds. I consider this healthy and for clothing size I fit small shirts and medium pants.
You may be wondering how I did this? It's actually not impossible you just have to put your mind to it.
What I did was eat a low sugar, low carb diet. I consumed my sugars mostly from fruits and veggies like blueberries, and carrots. I ate high protein foods like chicken, steak, and eggs. ( I wouldn't recommend pork by the way too much fat) P. S Protein makes you more full
Another tip is that you should drink plenty of water all day, I consumed about 2-3 litres a day. This is also good for your kidneys. Moreover you should drink a glass and a half of water before a meal so you could eat less. (This is quite helpful)
Lastly, you should do cardio exercises to motivate/increase your weight loss. (Maybe even to tone out those muscles girl)
I WISH YOU THE BEST OF LUCK!!! :) <3
First calculate calorie intake to reach goal:
Inactive lifestyle:
9*(target weight) = daily calorie intake
Moderately active lifestyle:
12.5*(target weight) = daily calorie intake
Highly active lifestyle:
15*(target weight) = daily calorie intake
next calculate time to reach goal (in months):
((Current weight) - (target weight))/10= months to goal
Here is an example:
190 pound girl who has a target weight 170 and an inactive lifestyle needs
a daily calorie intake of 9*(170) = 1530
Time it would take to reach goal?
((190)-(170))/10 = 2 months
Tips. Cut out soda and excessively sugary foods. Eat more protein rich foods, eat healthier carbs and healthier fats. Your protein macro should account for about 50% of your calorie intake. Give your body a certain period of time to "fast", in other words don't eat food after 8PM and don't eat before 10AM. Doing so will give your body time to metabolize the fat stored in your body, because it won't be receiving sufficient energy during that time it will have to delve into fat stores.
Shedding 60lbs.
Probably can do it less than a year.
Let's make it 200 days.
At 5'7 , 190 to 130 is easy , a stab in the dark , you're probably at around... 50 , 40% bodyfat. Drop it down to 20 ish. Totally achievable.
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OK. I've heard of the one meal a day diet (huge meal like 1500cal and up) or the every other day diet. Were you eat regular for one day, and then the next day you only eat 500cal. and do that over and over. Both diets are supposed to work really well.
no less than 1200 calories and no less than 1 half gram protein per pound. a day. and take a multi vitamin.
and its best to take about a year for 60 pounds... to avoid loose skin or shocking your body and to ensure you're getting enough protein and nutrients.
get a few hours of walking in day untill you find exercise you enjoy.
you should see a dr to make sure everything is tip top. get some blood work done.
don't count calories.. count grams...
maximum of 50grams of non fiber carbs a day.
abide by that rule, and everything else will fall into place. why make it difficult on yourself. if you're maxed out on non fiber carbs early in the day... you'll be forced to eat healthier stuff for the rest of the day.
Don't ask us, ask your doctor. A doctor, nutritionist or dietitian are the only people who can give you an actually healthy plan. Stop looking for shortcuts because 95% they are dangerous and only temporarily effective.
A calorie is not a calorie, you know. Counting doesn't matter if what you're eating isn't metabolized how you'd like it to be metabolized.
Atkins! Worked for me! Went from 180 to 135 in less than six months. I'm 5'6. But you should lift some sort of weights and exercise when possible. If you lose weight too fast you will get loose skin and that's not sexy, especially on the arms. Good luck!
1,200-1,300 calories per day and stop going crazy. December 15 is a good goal
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