How many calories should I eat and how often should I work out?
I’m an 18 year old female. I’m 5′ 8″ and 180 lbs.I want to lose about 30 lbs. I really need to lose weight. I’ve gained weight over the years and gained about 10 lbs from birth control pills. I’ve tried losing weight before but it hasn’t worked. How much should I exercise a week and how long? Also, how many calories should I eat a day to lose weight?
Thanks!
December 7th, 2010 at 1:13 am
eat as many healthy calories as you want. work out 5 times a week. incorporate cardio, and resistance training. no weights necessary, but a few pounds on your hands will cut you up nice.
the math is very simple. eat good, work out, and keep healthy.
December 7th, 2010 at 1:34 am
It takes 3500 calories to burn to lose 1 lb of fat. for example if you burn 500 cals a day for 7 days then you will lose a lb a week. we burn 80 an hour doing nothing simply from metabolic processes. therefore if you eat about 1200 cals a day, then this should be good enough to start seeing changes based on your ht & wt. JUST remember food can be deceiving ONE big mac has like 1400 calories. so the work is going to come in by looking up food before you eat them. it is tedious but necessary. oh and losing weight is 80% diet and 20% exercise, exercising only boost metabolism via building muscle and helps you become more toned instead of just skinny.
December 7th, 2010 at 2:08 am
If you’re on birth control pills, then I think the effort to lose weight would be that much more harder…….
To lose weight, you need to burn more calories than you consume, i.e. you create a caloric deficit daily by either:
1. Solely depending on eating less than the recommended daily caloric intake of 2,000 calories, e.g eating 1,500 calories
OR
2. Solely depending on exercising to burn off 500 calories per day and keep your caloric intake at the recommended level of 2,000 calories
OR
3. Combining exercise and eating together to blast away 500 calories per day i.e. could be 200 calories from eating and 300 calories from exercise
Note: 1 lb of fat (weight) =3,500 calories
So, 500 calories per day x 7 days = 3,500 calories
In 1 week, you can lose 1 lb of fat and in 4 weeks, 4 lbs of fat…..
I’ve written a guide on how to balance your calories here; you might want to take a look at it: http://www.perfect-body-toning.com/how-to-count-calories.html
Workout 4-5 times per week for at least 45-60 minutes per session.