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How many calories and exersise should I be getting a day if I want to lose a pound a week?

Current weight: 150
Goal wegiht: 130

How much exersise should I get a day, and how many calories should I be getting a day in order for me to drop a pound a week?
Also, does weight training burn a large amount of calories?

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2 Responses to “How many calories and exersise should I be getting a day if I want to lose a pound a week?”

  1. Joan Allen said :

    Not sure about the diet or exercise, but adding herbs will help you lose weight faster, naturally

    There are numerous factors which affect weight loss and weight gain other than what you eat and exercise.

    There are herbs which can help you burn fat faster. Herbs which you probably have in your kitchen right now. Things like ginger and fennel.

    Also you burn less fat if you don’t sleep properly or you are under stress.

    Here are some shocking facts:

    1. Inadequate sleep can increase your chances of becoming obese by as much as 10%
    2. People who had inadequate sleep generally gained an 33 pounds over the period of the study than those who slept well.
    3. Stress has been linked to increase appetite, increased carbohydrate cravings and also an increase in abdominal fat.
    4. Prolonged stress also slows the metabolism rate
    5. It is possible to increase metabolic rate using herbs which means you will burn fat faster.
    6. Blood sugar level imbalances can cause cravings for carbohydrates, increase fat storage and decrease energy levels. A killer trio if you are trying to lose weight.
    7. This is not really a shocking fact – we all know that obesity and depression are linked. What is shocking, is that scientists in a recent study published that a person who is depressed has a 40% chance of becoming obese!


    For a free mini guide on weight loss using natural herbs, why not try:

    To your herbal weight loss success

    Joan Allen
    Personal herbal weight loss coach

  2. Ed said :

    Lack of sleep, stress and depression can certainly lead to weight gain, as Joan has pointed out. Make sure to get seven-and-a-half to eight hours of sleep a night. The best alleviator of stress is a systematic program of relaxation, Dr. Herbert Benson of the Harvard Medical School calls it tthe “relaxation response,” and you can do this yourself . Click on the first link below to learn how to use this method to bring your stress levels down. If you are seriously depressed, please consult a psychiatrist, who can use both talk therapy and prescribe medications if necessary.

    If you are getting enough sleep, are learning to relax, are not depressed and are not battling some kind of other medical condition, like a malfunctioning thyroid gland, you are ready for the next step, which includes a close attention to the number of calories you consume and burn each day.

    For each 3500 calories you burn above and beyond the number you consume, you will lose one pound. Thus, dropping one pound a week means you will have to burn 500 calories more than you consume each day.

    To determine the number of calories you burn each day, you need to determine your BMR, or basal metabolism rate. This is the number of calories you would burn each day simply lying in bed. Click on the secod link below to determine this number. Follow the instructions to the end, using the Harris Benedict equation, which takes into consideration your activity level to make a good estimate of your daily caloric needs. Take this final number and subtract 500 from it to determine the number of calories you should consume each day to lose one pound per week.

    Bring a litte notebook with you wherever you go, and write down everything you eat. At the end of the day, total up all the calories you consume by using a calorie counter. Soon, you will learn the number of calories for all your favorite foods and will be able to control what you eat better.

    It is easier to lose weight when you eat five or six very small meals a day, rather than three large ones. It will keep your metabolism revved up.

    The more active you are, the more food you can eat and still lose the weight you want to. Focus on aerobic activities, which burn the most calories. Running, swimming, cross-country skiing, cycling, power walking, rope skipping and aerobic dancing are all excellent, and can burn upwards of 1000 calories an hour if they are performed with vigor.

    Resistance exercise is good too, and will build lean muscle. Muscles burn more calories than fat, even when you are sitting on the couch watching television, so this is important. Weight training does not burn as many calories as the above aerobic activities do, but the lingering effects of weight training, the greater calorie burning capacity of muscle as compared to fat, make it nearly as important as aerobic training for you.

    Anyway, I wish you all the best. One pound a week of weight loss is a reasonable, healthy goal to shoot for. My prayers are with you.


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