I weigh 180 pounds. My goal is 160. There's a certain date I want to lose this weight by so I know I need to lose about 3-4 pounds a week for 6 weeks.Here are my questions:
1. How many calories should I have daily?
2. How many days a week should I exercise if I exercise for 30 minutes on those days?Serious answers only and please stick to the question!
Thanks!
Answer:
find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)
1. How many calories should I have daily?--1800
2. How many days a week should I exercise if I exercise for 30 minutes on those days?--3/4
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Check out this site. It will tell you how many calories you need to maintain your weight (based on your height). Eat less and you will lose.
Exercise 6 days for 30 minutes. I usually do 3 or 4 days of 1 - 2 hours of strickly cardio.
If you are serious, please see my website, www.pointnutrition.com - I can do phone consultations and you would have to work very hard, but it could be possible. Keeping it off then would take a lot of work too. Let me know if you are interested in being a client.
Stick to 2 pounds a week. That's the consensus for healthy weight loss. You want to be losing fat, not muscle mass. You're going to have to be exercising intensely every day if you want to try to lose that much weight in that amount of time. Better idea, why don't you shoot for losing 12 pounds in 6 weeks, and then keep it up for another month to lose the next 8.
More important that calories is the quality of those calories. Choose low-fat and non fat foods. Drink water, be sure to take a multi vitamin--One a Day has one that supports
weight loss--kind of a green/teal label.
I've lost 12 pounds in the last month, and I could have done better if I had been better about sticking to these rules:
64 oz or more of water daily. 2 servings of dairy,
5 servings of fruit and veggies, 2 servings of meat--mostly chicken and fish, 2 servings s of bread/pasta/potatoes/
rice/cereal daily and very little oil or butter. Mostly a little
spray on salad dressing and a touch of oil when prepping meats. No alcohol, no soda, even diet and no sweets--use fruit as your sweet, if you need it or one piece of sugar free candy. You could go with a weight watcher dessert, or
sugar free jello, but not having even these, will help reduce calories. I think you can do it. Eat a little something
every 3-4 hours. Walk 30 minutes every day--Leslie Sansone has walking programs on DVD--15 minute, 30 minute and 45 minute ones. These are good if you don't have a good place to walk. Exercise on alternate days, and think about gentle yoga as a good way to relax. Good Luck!
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