What must i eat to loose weight??

Question

i am 5'3'' & 145 pounds. i need to loose at least 40 pounds. i have to study for at least 12 hours daily which makes me very hungry. what low cal food should i be eating so that i can eat lots of it but still the calorie intake is less ? Help !

Answer 1

Lots f fresh fruits and whole grains. Drink lots of water. Eat less meat, and lay off the sweets.

Answer 2

To figure out how many calories you need per day, here is the formula:

BMR(basil metabolic rate) = 655 + (4.35 x your weight) + (4.7 x your height) - (4.7 x your age)

I calculated it using 18 as an age as you didn't mention your age. That would equal 1856.15 calories. That's how many calories you would need to eat each day to stay the same weight.

1 pound = 3500 calories

It is not recommended that you lose more than 2 pounds per week because it is more likely that you will gain them back with additional weight. It's also not advisable to lose the weight solely by cutting calories, but by exercise as well.

So, that being the case, you need to get rid of 7000 calories a week to lose 2 pounds per week. If you lose half of them from your daily calorie intake and half from exercise that would mean you need to eat 1356.15 calories a day and burn 500 by exercise.

It is better not to go below 1200 calories per day as you can cause damage to your organs.

So, what do you eat that will fill you up and keep you full without making you fat?

When you are tired and sedentary, your body actually craves carbohydrates for fast fuel. The trouble with that is that most people eat junk when they feel like that and it turns to fat. When you feel like that, get up and exercise even if it's just walking in place for a minute or two. Not only will it get your blood circulating which means to your brain also, but it will burn calories.

Eat vegetables preferably raw or cooked ones from frozen - canned have a lot of salt in them. Look at a bag of frozen vegetables and you will see you can eat a lot of them for very few calories. Fruit of course is just as good. Protein will stay in your stomach the longest so have some in the form of low fat meat, eggs or nuts. Don't forget whole grain foods. Read the label. If you take the time to do this, you will be surprised to find that food that is healthy for you actually fills you up and satisfies you longer than processed and junk food.

So the bottom line is, eat healthier to satisfy your stomach longer and exercise both of which will help you study better and remember what you've learned.

You have my best wishes.

Answer 3

why do you need to lose 40 pounds. I am 5'1 and weigh 115. I wear a size 3 in pants and a small in shirts, and I am good that way. I think you need to concentrate on a few pounds at a time. Like work for 135 first then the next 5. Eat lots of fruits and vegetables, tuna is good to. We keep a big bowl with carrots, celery, sweet peppers, cauliflower and other vegies out on the counter, I cut them fresh every morning. We also keep bananas and oranges and apples in a bowl available at all times too. I drink 3 bottles of water a day and I eat 5 small meals a day. I also walk on a tread mill every morning uphill at 4.0 to 5.5 for 40 minutes.

Answer 4

Firstly, you don't need to lose 40lbs. Weighing 105 at 5'3" is underweight, even for a small frame. Ideally you should weigh between 111(lowest for a small frame) to 147 (highest for a large frame). Wanting to lose weight and be healthier is great, but being underweight can be very unhealthy for your body, too.

Try reading about portion sizing. Its amazing what we think proper portion sizes are versus what we should really be eating. Incorporate fruits or veggies into every meal, and try eating 5 or 6 smaller meals a day instead of 3 big ones. Snack on carrots, celery, grapes, oranges, etc.. Most importantly, drink water. At least 8, 8oz. glasses of water a day! Water will keep you full and keep your body functioning to flush out fat.

Answer 5

The best things would be whole grain foods where energy is released slowly into the body. Foods like wholegrain bread, oatmeal, bran etc are very good for this. They are also quite bulky so they will fill you up and give you energy but they are low in fat and sugar. For quick energy rushes avoid candy and go for some fresh fruit, bananas, apples and melons are very filling but dont overdo them as they do have sugar in them. Hope this helps a bit.

Answer 6

A lot of salads with non fat dressings would help. Eat sliced vegetable chips, eat celery, eat fruit (tho the sugar in fruit is a little fattening). Eat bean sprouts. Stay away from whole milk, cheese, chocolate, french fries, hamburgers, meat, anything with fat in it. Good luck! Oh and are you sure you need to lose 40 pounds? That sounds like a lot! Anyway, good luck!

Answer 7

Eat more ' whole foods' like oatmeal, etc. Baked Chicken, and other baked foods are good. Keep your percent of fat intake below 15 percent daily, pounds will drop off

Answer 8

Some foods you must avoid while you first start your diet. This is important.
They are: breads, ice-cream, cookies, chocolates, soft-drinks and all sorts of stuffs made of flour. *(these foods make you crave for more)*

When you're hungry, eat an apple. When you're hungry later on, eat another apple. (apple keeps you full, and it has 70 calories only).

Answer 9

Of course lots of fruits and veggies, but you can eat a variety of foods, keep the portions small. Do try to exercise even if it is just going for a walk

Answer 10

I would up your protein intake (to keep you fuller longer), and minimize carbohydrates from such sources as white bread, pasta, etc. Keep complex carbohydrates in your diet (whole grains), and be sure to get enough fiber. Drink lots of water, and don't forget to exercise - diet alone won't help. Consider additing weight training to your exercise, which increases your metabolism. Good luck!