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Originally Posted by Poison  ooook.. where yo start.. I dont get the whole calorie and what not situation.. Im not really sure what I should be taking in, and how to be taking it off... ( wow that kinda sounds dirty?  ) Anything that you can do to help would be great.. I dont eat red meat.. only chicken and fish.. only drink juice and water.. try to stay away from everything with high fructose corn syrup.. I walk 3 miles everynight.. and do simple at home excersises.. what am i dong wrong??? Help!!
Im 23 years old, Im 5'2 and 219 lbs... Id love to be losing as much as possible as quickly as possible while still remaing healthy... oddly enough, Im perfectly healthy.. lol good blood pressure and all that good stuff.. I know that Im never going to be "small" so to speak.. but i would really really love to get down to around 160 atleast I have 3 dogs im outside with atleast 45 mins thru out the day.. ontop of my walking, (when its not raining) and my simple at home things.. silly me.. lol I went out and baught.. "The bean" lol it seems silly.. but holy moly.. lol it feel like it works.. lol i can def feel the burn.. haha but I think i just need some help in the right direction.. again thanks alot for any and all help  |
Well, the key to weight loss is as simple as consuming fewer calories than you burn in a given day. For every 3500 less calories you consume compared to what you burn naturally, you'll lose about a pound. This calorie deficit you'd create over time. See below.
We can apply your stats to figure out how many calories a day you burn.
Using the formula 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years), which tells us how many calories your body burns a day without factoring in activity levels.
From there we apply an activity multiplier to determine how many calories your body burns a day Based on your activity levels you burn about 2450 calories a day. From there you need to figure out how many pounds a week you want to lose. If you want to lose roughly 2lbs a week, you will want to eat about 1450 calories a day. If you want to lose 1lb a week you will want to eat about 1950 calories a day. Most people like to shoot for 2lbs a week, because it's considered a safe weight loss rate but still gets the job done. Therefore I would recommend eating about 1450 calories a day on average (can be a little more some days and a little less on others).
Now that being said, in an ideal world, you'd wan to shoot for eating roughly the following breakdown to help you on your weight loss quest: Protein: 105g which equals 420 calories Carbs: 80g which equals 320 calories Fat: 80g which equals 720 calories This macronutrient breakdown would put you at about 1460 caloires a day which is right around where you want to be to lose 2lbs a week. You just need to be meticulous with your calorie counting!