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Originally Posted by NeedingHelp  Great. I'm about 5'9, about 279 pounds, 16 year old female. I'd like to lose 50-80 pounds in the next 6 months. Let's say 50 to be more realistic. I guess I'm willing to do whatever activity will get me to that point. I'm not inactive in life, but I don't really like setting out time for exercise. I know I'll have to do that now. How much activity do you think it would be important to focus on each week?
I definitely think I'll need help with tips on how to reduce the temptation to eat.  |
So here's the deal. If you sit on your butt all day you're going to burn 2500 calories a day all on your own. If you exercise light/moderately 1-3 times a week you'll burn about 2870 calories a day. If you exercise a little more intensely than that for 3-5 days a week, you'll burn 3230 calories a day on average.
That being said, you're looking to lose about 2lbs a week to meet your goals. That means you need to create a 1000 calorie deficit each day. So if you sit around all day with no exercise, then you will need to eat on average about 1500 calories a day in order to lose 2lbs a week over the long term. If you get that light exercise for 1-3 days a week, then you'll need to eat about 1870 calories a day on average to lose 2lbs a week, and if you can get 3-5 days of moderate exercise, you'll need to average eating about 2230 calories a day roughly to lose 2lbs a week.
This is a good starting point for you, just make sure you count all your calories, including beverages, toppings, etc.
Some of the tips to reduce your desire to eat and to help you shed the weight is to drink A LOT of water. As close to 2 liters/1 gallon a day as possible. You may need to work your way up. Chew your food very slow and eat slow. That way you give your brain time to catch up to what your eating. People eat so fast that their brains don't tell their bodies they are full untiul they have overeaten. Put a picture on the fridge for motivation. Maybe a pic of when you looked your best. Some people put scales next to the fridge as well. Try to make as many of your carbs whole grain carbs, and cut out all the sweets/sugar/unhealthy snacks. Try to eat more protein. For someone with your build, I would suggest about 125g of protein per day. This will help you maintain muscle mass while you lose weight and will help you feel full longer. You may want to look into low carb protein shakes and bars to help you with your protein goals.
There are many more tips, but these are just to get you going. Let us know if you have any more questions!