I unfortunately weigh 179 pounds, and I'm 5"6. I run/walk everyday but my diet is what needs the most improvement. In fact, i think the reason why I'm overweight is because I eat too much.
How many calories should I consume to lose weight?
I haven't seen any good replies yet. So I'll give you what I see as the fundamentals, and everything else is extra stuff you worry about when you have the fundamentals down.
This goes in steps!
1. Eat like normal for a day, count all your calories.
2. Take that number of calories, and cut off 200, and eat that many for a week.
3. Weigh yourself every day, add the 7 days together and divide by 7 to get your average weight lost (body weight fluctuates and you can gain weight in a day even though overall you are losing weight)
4. After the first week, if you didn't lose 2 pounds, subtract 200 more calories. Do the same as before.
5. Repeat this process untill you lose 2 lbs a week.
You can add cardio in, or weight training (prefereably both) and no, you absolutely will not become a muscular man by lifting weights it's not possible for females without trying extremely hard.
You want to subtract calories gradually like I've said. There is a reason for it, your body will adapt to what you do. So if you cut down to 1000 calories in a day, you will lose less weight over time than you would going slow like I've detailed above. When it comes to excercize it's the same concept. you start off with 30 minutes of walking, and increase it every week by 15 mins, or add in running, or add in high intensity. Everything is a gradual increase because once again your body is always trying to adapt and save the fat it has.
Once you can accurately count calories and track your food, THEN you can worry about "no carbs" or "no sugars, no soda" no whatever the fuck people are going to tell you. The reality is you could lose weight eating nothing but cake and ice cream. It's just you would be starving because 2000 calories of cake and ice cream is a tiny amount of food and that's all you could eat. Point is you don't need to worry about all the little things people are telling you about specific foods to cut out. That stuff is only going to help you AFTER you are eating the proper amount of calories.
Don't bother with fat burner pills either. They can help lose weight, ONLY if your diet is perfect already, and they only take off a few extra calories.
You don't want to eat too little calories, your body will lose weight slower and fight to keep it's fat and burn muslce away instead. Hope this helps! I've lost 45 lbs so far doing this, with 50 more to go. It works, it's what bodybuilders do, it's what weight class athletes do to make their proper weight for competition.
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You can still eat a lot, and be full, but you have to switch WHAT you eat (and especially what you eat a lot OF). If you load up on fruits and vegetables (salads with minimal dressing, fresh fruit, etc.) and reduce the amount of carbs and breads, you'll still have a full stomach, but you'll be getting more nutrients with fewer calories, and you'll lose weight.
Obviously, reduce (not eliminate, but reduce) your intake of sugar, fatty or fried foods, and dairy as well.
1200 calories.
And nobody tell me "OH MY GOD THATS WAY TOO LITTLE"
There's a difference in calories, some are good, some are bad.
If you not only want to be healthier, but lose weight, you have to eat good calories, and those good foods contain very little calories, so its not like you're under eating.
You have to get protein in your diet though, its very important. If you just eat vegetables and no fats or proteins, your energy level will be temporary, fats and proteins keep you energized and full throughout your day so you don't end up snacking. But even so, try not to eat too many fats or carbs.
Stay CLEAR of processed, salty, sugary, or fried food dense in calories or fat percentage.
Some good fats would be avocados, eggs, fish, and chia seeds (nuts are good, but they're high in calories)
Now, let me give you an example of what I would eat in a day:
-Breakfast: hard boiled egg, apple (i'm incorporating protein, complex carbohydrate, and vitamins) (p. s you can always get a slice of whole grain bread, I jus get full quickly)
-Lunch: salad w/ cucumbers, celery, lettuce, pomegranate seeds, lemon, and a spice called sumac (just for a kick) (stay clear of salads with heavy dressing like caesar salad)
-Dinner: grilled chicken, asparagus, cauliflower soup
---You have to drink at least 8 cups of water a day because peeing makes you lose fat naturally and you want to rinse out toxins from your body and just cleanse your body.
---Stay clear of dairy (unless its cottage cheese or plain yoghurt but still try not to eat the plain yoghurt too much, by the way cottage cheese and whole grain bread would be good for breakfast!)
---Stay clear of carbs too, unless its whole grain bread, quinoa, or brown rice.
---Always eat breakfast, or your blood sugar will rise and you will over eat later in the day (& never deprive yourself of eating or skip meals either)
---I actually recommend counting your calories...
---Exercise too! Building muscle helps you lose weight faster & its just better for you. I usually do donkey kicks, mountain climbers, planks, lunges, crunches, bicycle crunches, hip raises, and cardio like running, bicycling, or jump roping.
---Just a recap: You need protein.. go for grilled, vegetables, fruits as snacks or in the morning (no bananas, melon, or super sugary fruits), good carbs like brown rice, quinoa, or whole grain bread, 8 cups of water, exercise, 1200 calories a day and count em.
Yeah if you need extra advice, message me.
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I love this question. I started counting calories and walking 4-5 miles a day in March. I consume no more than 1250 calories a day. I have lost just shy of 50 lbs since March 15th. My goal was 60 by December 1st. I might not make it, as the weight comes off slower when you hit a plateau, but I have managed to keep off the weight all these months, and am still loosing. Make sure the calories you take in are clean. Lots of fish, chicken and salad! Best of Luck
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Have you tried a low carb diet, like the paleo? Bacon and eggs in the morning. Tuna fish salad in the afternoon. Steak for dinner. You can eat chicken, beef, ham, fish, shrimp. High protein, low carb and low sugar.
No breads, potatoes, ketchup - things like that. It's not for everybody, but those who use it, it can be a lifesaver. -
Cut down on junk food. Drink water instead of cola (even diet cola). Instead of chips or candy, a handful of carrots or an apple. No fast food, avoid it as best you are able to. You CAN'T out exercise a bad diet, but you can make changes to your diet that will lead to long term results. As far as the amount of calories, remember that your body is still growing, and will be for the next 3-5 years.
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the biggest thing you should do is change over to healthier foods change is not always something we notice ourselves take progress pictures of yourself so you can see for yourself and eat to live don't just eat when you're bored that's what is important
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Eating too much, and eating the wrong stuff.
Losing weight isn't really that hard: calories used > calories consumed
But there are tricks to it, too. If you eat lettuce and celery all the time, and bloody fuckall else, you won't lose fat, you'll lost muscle first.
Increase your activity, add weightlifting if you're not already, and look at low carb diets. -
A teenage girl, between the ages of 14 and 18 years should consume between 1,800 and 2,400 calories per day, as per the 2010 USDA Dietary Guidelines for Americans. As a 15-year-old, you should aim for the lower end of this range, especially if you are not particularly active. Stay away from Pop or Soda with
sugar , stay away from White bread, stay away from cereal with sugar in it
stay away from ice cream with sugar. -
I don't recommend counting calories. I recommend eating high quantities or rice, avoiding processed sugars or foods, avoiding canned foods, avoiding chips or soda or other things of that nature and making sure your diet is nutrition.
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If you are in a gym, have your body stats measured on a special scale. That will tell you your daily calory need too. If you stay below that (but not too much), you will start burning fat.
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Use a iifym calculator to determine how much weight you want to loose in a given time frame. This will give you the calories you need to consume as well as protein/fat/carbs ratio.
Good luck x -
Cut down on the carbs. All carbs turn to sugar once consumed.
Eat healthy fats, as fats are an appetite suppresant. If there's a good amount of fat in your diet, you will not feel hunger pangs and be able to get by on fewer calories. -
I wouldn't go over 1500 calories, I would say 1200.
Calculate your BMR on the internet and eat 500 calories less. -
If you wanna lose weight I'd say no more than 1400.
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Typically things are based on 2,000 cal diet for active people. I'd scale it back to like 1000-1500 or sonething. But find a nutritionist site or calorie counter or consult a doctor, don't ask us.
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I would suggest you don't diet in the sense of simply just cutting out high calorie foods, but regiment your eating and monitor it that should help you.
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Prolly about 1500 calories a day. But it's more about what you eat.
What's your diet like now? -
Loss more than you consume
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Calorie counting is not a good way to loose weight
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1100 a day.
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What is your diet?
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1200.
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