Lose 50 Pounds FAQ:
I also run 2.5 miles every other day and swim 1-2 times a week. I am in no rush to lose the weight, I just need to know how many calories I should cut back to to start seeing results.
I also run 2.5 miles every other day and swim 1-2 times a week. I am in no rush to lose the weight, I just need to know how many calories I should cut back to to start seeing results.
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this really depends on your weight, if you are still a teenager, then you need 2000 calories, but if you are an adult, 1500 calories are abundant!!! if you eat less than 1500, you are to lose some weight!!! i’ll suggest you eat only 1000 calories daily, if you wanna lose weight.
1200 calories
Take it slow. A 1500 calorie-per-day diet eventually is perfect for someone who wants to lose weight. It looks like your exercise regimen is in order, so a balanced diet with the aforementioned number of calories should help you lose weight, no problem. If your diet is 3000 calories a day now, take it back slowly - to 2500, to 2000, to 1500. If you drop too quickly, you’ll just want to gorge.
You may not lose 50 lbs, but you will definitely SEE the results in the mirror, if not on the scale. Remember, muscle weighs more than fat.
Remember also that your body has a “set point” that it will not let your weight drop below as long as you’re healthy. If you drop below it, you will be ravenously hungry most of the time. It also depends on your height.
Best of luck.
I have used a site called myfooddiary.com before in the past. It only cost $9 a month and will calculate your calorie needs to lose 1-2 pounds per week. The really neat thing about this site is that is breaks down your daily food intake into a complete nutritional analysis, including vitamins and mineral. It was a very suprising exerience to see where I was lacking and the suprising sources where I was picking up too much sodium or cholesterol. Currently, I personally need the support of weight watchers right now to lose weight, but I truely feel this was an excellent site for getting a complete nutritional picture and calorie needs. I will use it again in the future. Bottom line, it will tell you how many calories to eat and how to adjust them further as you lose weight. If you google “calorie counter” you will come up with some sites that may have free calculators, I just can’t say if they are good as I have never used them myslef. good luck.
1. Change your eating habits (i.e. start eating smaller portions of food) before if you ate a full plate of food try eating 2/3 of a plate instead.
2.
o Substitute aspartame for sugar
o Try eating 3 or 4 smaller meals during the day rather than 2 large ones
o Eat your main large meal at midday with the other meals much smaller in content
o Don’t eat heavy meals late in the evening as the body wont have time to digest it so it ends up stored as fat in your body.
o Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and vitamins
o Drink lots of water during the day and before, during and after exercise, you should drink at least 8 big glasses of water per 24 hours
o Drink alcohol in moderation
o Stop smoking if you smoke or cut down
o Eat more fibre i.e. pulses grains nuts, pasta, brown rice, cereals, fresh fruit
o Eat more vegetables as part of your diet
o Eat less dairy products or choose those with less fat content i.e. cottage cheese
o Try steaming or poaching food instead of frying it, frying adds calories by the bucketful
o Cut down on Red meat and eat more lean or better still chicken and fish instead
o Use low fat oils in cooking i.e. sunflower, corn or Mazola
o Cut down on your salt intake, there are hidden salts even in tinned foods
o Try substituting carrots or fresh fruit instead of biscuits and sweetmeat when you have a craving for something in between meals.
o Drink semi or skimmed milk as opposed to full cream
Simply choose a diet which is low in fat and cholesterol, moderate in sugar and salt and high in fibre but at the same time has a variety of everything thus making it a balanced diet.
Calculate your BMR!!!!
BMR means Basal Metabolic Rate.It is used to estimate how many calories you should consume.By using a simple formula called the Harris-Benedict principle, you can assess your BMR.
Your BMR is the amount of energy your body needs to function.Then, to lose weight, you’ll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula.
We use about 60 percent of the calories we consume each day for basic bodily functions such as breathing.Other factors that influence your BMR are height, weight, age and ***.
Step One : Calculate your BMR with the following formula:
•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step two : In order to incorporate activity into your daily caloric needs, do the following calculation:
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
Create a Calorie Deficit:
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.
Every 3,500 calories is equivalent to 1 pound.
If you cut back 500 calories a day, you will lose 1 pound per week.
If you exercise to burn off 500 calories a day you will also lose 1 pound per week.
Ideally, you should do a combination of both, (e.g. cut back 250 calories; burn an extra 250 calories).
For more useful information go to
read the following articles
Use this to calculate that: (You can safely reach your goal in 6-12 months)