You should consume at least 1500 calories a day. Weight loss is an overall process and there are no magic answers. Pay no attention to weight loss supplements and pills and all the latest fads. You need to think about many factors but most of them are related to issues we ve known about for a very long time. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.Make a few additional small changes - walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can t get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one. In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy. Make your portion sizes smaller. Use a smaller plate - in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don t. About quarter of your plate of food should be protein and at least half of it should be veggies. Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day. Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body. Vary your routines. Don t eat the same number of calories every day (vary your calories from 1400 a day to 1900 or 2000 some days), eat a variety of foods, and do different kinds and amounts of exercise. You will lose weight much more efficiently if you mix things up from time to time so that your body doesn t adjust to any one routine.An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.http://www.nutrawatch.com/http://www.caloriesperhour.com/http://www.helpguide.org/life/healthy_ea��http://www.wikihow.com/Lose-Weight-the-H��http://weightloss.about.com/cs/fitness/a��http://www.webmd.com/fitness-exercise/fe��
its actually pretty simple, you have to change your diet. 2-3 pounds a week would require HARD work! SolutionDrink Lots of water Daily,eat 5 small meals per day Containing, from largest to smallest portionsVegetables; High in fiber, low in calories and fills you up.Whole grain; Lots of fiber, good for the system.Protein; Beans, Meat, Dairy etc.Fruit; Apple, orange, Mango, Strawberries etc. this will raise your metabolism, Running for 30 mins per days is great, Be sure to push yourself, get that sweat going. and some weight training if you can. PS 2-3 pounds per week requires at least 1hr of running Per day. including weekends! For more detail visit www.healthy-lifestyle-central.com
good workout for youThe workout begins with 30 seconds of scissor kicks, which is just quick under over leg movements. immediately followed by 30 seconds of bicycle kicks, 30 seconds of crunchers ( to do properly your arms are used in this exercise and when coming up for the crunch go into a tight ball and when coming out of the crunch hold your arms and legs stretched out so that your balancing on your butt) immediately followed by 30 seconds of crunches to the lefts side, then 30 on the right, then normal crunches, do this two times through without stopping for a break.
cutting down calories with also working out the way you do can depend. you should mostly do cardio to lose the weight but lessen your muscle building or merge the two like with kickboxing, i do it and its cardio and muscle toning at the same time. hits the legs abs and arms good.
Eat 3-4 SMALL low cal meals a day. Have lots of protein for your 1st and maybe 2nd meal. Good Luck. Hope you reach your goal!
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How Many Calories Do You Need to Consume to Lose Weight?First you need to calculate your body weight in kilograms. To find weight in kilograms, divide the body weight in pounds by 2.2.*For our 200 pound male that would be 2.2 / 200 = 90.9 kilogramsStep 1:For Men: 1 x body weight in kilograms x 24 = ______________For Women: .9 x body weight in kilograms x 24 =_______________ Step 2:Lean Factor Percent Body Fat Multiplier:1. Men 10-14%; Women 14-18% 1.02. Men 14-20%; Women 18-28% .953. Men 20-28%; Women 28-38% .904. Men over 28%; Women over 38% .85*Example: Sex: Male Weight: 200 pounds (90.9 kilograms) Body fat: 15%Step 1: 1 x 90.9 x 24 = 2182Step 2: 2182 x .95 = 2073BMR = 2073 calories per dayNote: To determine your average hourly BMR divide your BMR by 24.*In our example: 2073 divided by 24 = 86.4 calories/hour.Step 3: Now that you know your BMR, the final step in determining your daily caloric expenditure is to factor in your daily activity. Obviously, activity means you are going to burn more calories. Find where you fall in the activity categories below and multiply your daily BMR by the number on the left of your range to find out your daily caloric expenditure.*Example: Using the same 200 pound male with a daily BMR of 2073 calories per day, we determine that he is mostly sedentary during the day with the exception of some jogging and about 40 minutes of weight training. This would put him in the activity category of 1.65 or 165% of his BMR.*Total daily caloric expenditure = 2073 calories x 1.65 = 3420 caloriesThe average couch potato range:1.30 = Very light: sitting, studying, talking, little walking or other activities through out the day1.55 = Light: Typing, teaching, lab/shop work, some walking throughout the dayThe average fitness buff range:1.55 =Light: Typing, teaching, lab/shop work, some walking throughout the day1.65 =Moderate: Walking, jogging, gardening, type job with activities such as cycling, tennis, dancing, skiing, or weight training 1-2 hours per dayThe average athlete or hard daily training range:1.80 =Heavy: heavy manual labor such as digging, climbing, with activities such as football, soccer, or body building 2-4 hours/day.2.00 =Very heavy: A combination of moderate and heavy activity 8 or more hours per day, plus 2-4 hours of intense training per dayWhen figuring your total daily caloric expenditure and you do not know your body fat percentage, guess your body fat percentage. The average person s activity level who exercises at a gym regularly is 1.55 or 1.65.*Our 200 pound male with 15% body fat should keep his caloric intake below 3420 calories on high level activity days like the days he hits the gym. And keep it below 3213 calories on low level activity days if he wants to lose weight.The best way to keep track of calorie intake is to write it down. If you have time to eat it you have time to write it down. It has been proven time and time again that keeping a food journal will help you succeed in diet.
To lose weight, try for about 7 calories per pound, so about 1120.website: http://www.hussmanfitness.com/bmrcalc.ht��
