I'm 5'2.I'm a 24 yr old female. I want to lose 70 lbs. I am 192. I am trying to control my calories. I want to know how many calories I need to maintain my weight.People say to subtract 500 or so calories from that number. I am now part of a gym so I'll be taking classes,carido and strength training. how much do I need to burn total per week at the gym and how many calories do I need to take out of the amount a calories I need to maintain my current weight, so that I may lose 2-3 lbs per week?
2007-01-09 16:19:51 · 7 answers · asked by dabluschmosprincess 1 in Health ➔ Diet & Fitness
I'm 5'5 and I do 1400 calories a day. You can do 1300 probably.
2007-01-09 16:25:35 · answer #1 · answered by 2007 5 · 0⤊ 0⤋
To lose weight you have to expend more calories than you consume. It takes approximately 3,500 calories to make a pound. Therefore, to loose 2 lbs per week you have to expend or not consume 7,000 calories. Since you do not know exactly how many calories you are expending in exercise you must watch your consumption.
I would suggest that you see if your gym has a nutritionist on staff and if not, see your doctor. Either one can give you a food plan to follow that will have the proper calories with a balance of carbohydrates, proteins and fats.
You can also follow some of the more sensible diets. I suggest Weight Watchers (recommended #1 by doctors!) or the South Beach Diet. You'll lose faster with South Beach but you'll learn more about healthy eating without any foods being excluded from Weight Watchers.
It's hard to lose weight...I know from personal experience but it can be done with dedication and support.
Good Luck!
2007-01-09 16:29:36 · answer #2 · answered by Inquisitive125 3 · 1⤊ 0⤋
First of all 1 pound of fat = 3,500 cal.
Step one is to 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)
Calculate Activity
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
Keep up with the Gym at least 5 times a week. And let your body rest for 2 days during the week. Those Cardio Bar & Strength training classes will work wonders for you if you eat right. Drink plenty of water because it will trick your mind into thinking its full.
I have some more info I can email you when I get home. Just let me know if you want it.
P.S. I'm in the U.S. Special Forces aka (Green Beret) & I work out 3x a day. So trust what I'm telling you.
2007-01-09 16:41:51 · answer #3 · answered by Just Me 1 · 0⤊ 0⤋
Well, they I read in my health text book that a pound of human fat is about 3500 caleries, so if you do a really good workout in the gym for an hour every day and cut out five hundred caleries from your diet, you should loose 2-3 pound a week, maybe more the first couple weeks.
2007-01-09 16:29:21 · answer #4 · answered by emelio 3 · 0⤊ 0⤋
Lets say you take in 2,500 calories currently. You may burn off 2,000 to 2,500. This will maintain your weight. Eat only 1,700-2,000 calories and burn off 2,000-2,500 in the gym. weight loss is simple, burn off more cals. then you take in. Consult a nutritionist for specifice cal. amounts for you specificly.
Don't forget that muscle weighs more than fat, so you may burn fat and gain muscle, but you won't loose weight.
2007-01-09 16:28:26 · answer #5 · answered by Big Fat Wrinkley Elbow 3 · 0⤊ 0⤋
HEY girl..well that's good that you have join a gym just make sure to stick to it...:-)..... on eating habits...well its 3500 cal. = 1lbs...so if you really want to see results you need to drop your calorie..in take down to 1500.. which basically includes fruits and lots of salads... and lean meats..... and many low-fat foods... stay away from junk food... and white flour..i know its going to be hard..but... that's the only way to see results..you know what they say you are what you eat.....:-)...make sure you drink plenty of water.. especially if you are going to be hitting the gym...... avoid..soft drinks like coke.. good luck... and if you want try looking up a diet plan on-line... look up the south beach diet... its really good... and trust me you will drop the weight... good luck ...crystal
2007-01-09 16:33:19 · answer #6 · answered by Crystal 3 · 0⤊ 0⤋
Try this site:
2007-01-09 16:28:36 · answer #7 · answered by Anonymous · 0⤊ 0⤋