LosiNG tHe fat!!!?

Question

I am 24, 110 lbs and my fat index is 17%
How many calories per day do I need to eat and how many calories should I burn off exersiing to be able to lose at least 5 lbs

I also need to make my arms more slender and my somach flat..for some reason this where i gain weight to..why?

by the way I'm 5'1 tall

Answer 1

For women, the safe range in the fat index is between 16 - 21% simply because women have more fat than men: breast mass, thighs, hips, stomach, etc... It's what gives us our curves. At 17%, you may place your menstruation cycle at risk by going below the 16% range and potentially affect your fertility. Many female athletes (gymnasts, body builders, and track stars in particular) actually do not menstruate because of an excessively low body fat body ratio. I would strongly suggest that you refocus your efforts into building lean body mass rather than losing weight. Include more water, leafy greeny vegetables (limit high sugar/carb vegetables like potatoes, corn, etc...), lean proteins like chicken, fish (salmon, tuna), egg whites, etc... in your diet.

To slim your arms and provide definition, try incorporating arm dips (4 sets of 15), jumping rope (5-20 minutes), light weight training (bicep curls, arm extension, chest press, kick backs) and the like about 3 times/week. You will find that by including weight training with a good cardio routine (kick boxing, eliptical machines with arm training), you will get a more svelt, sexier look including a flatter stomach (and hold it longer) than just doing plain cardio. Also, let me warn you, you will put on more scale weight: muscle weight is heavier than fat. So, if you are a slave to the scale, you will be in shock but you will like the results. Just so you know, I work out 5 times a week, 2 1/2 - 3 hours (max) at a time, weight 148lbs and wear a size 4. My doctor has to weight me 3x just to be sure (LOL!) because I don't look my weight. And I am very happy to say that I get many compliments for my abs and arms! I hope this helps! Good luck!

Answer 2

The Trim System Body Kit is really good. It focuses on the Protein Plus Diet created by the Better Life Institute which encourgages healthy balanced eating for a lasting lifestyle change.
It also comes with delicious meal supplements like protein bars and shakes and natural supplements like CLA, Citrimax and Chromatemeate so you will curb your appetite and retain muscle while you are losing fat.
For excercise it comes with DVDs that only take 10 minutes per day and focus on the four basics of cardio, weight bearing, core and stretching.
This is simply the easiest, most natural and complete program I know of.
You can get it at www.jewel.mychoices.biz All the best.

Answer 3

I lost 105 pounds in 6 months. Here is how I did it.
1. Every morning get up and walk for 45 minutes. You can start with less time, but you want to get up to 45 minutes, and it must be fast walk. You want your heart rate to go up. It must be in the morning, it kick starts your metabolism.
2. I cut out Red Meat, and fatty foods. Boneless skinnless chicken breast, baked, or grilled, rice and vegetables (steamed).
3. Eat half. Just eat half of what you normally eat. Put 1/2 on your plate, and put the rest away. Cook less. When you go to fast food, get salads only. Or grilled chicken. No fries, only diet soda. Or water.

It will work, once you get into a routine, you will get hooked on the results, and you will keep the routine. It has been over a year for me.

Also start counting your calories. Write them down. You would be amazed as to how much more aware you are of your caloric intake, if you actually write it down. We recently discovered a site that offers a great program that counts calories, as well as keeps track of everything. It allows multiple users, so everyone in the family can keep track. They offer a free 7 day trial, and so far I am very impressed with the product. Try the 7 days and see. It allows you to add the exercise that you do during the day, which increases the amount of calories you can take in. Very Cool!!
http://www.calorieking.com

A sight with some really cool diet calculators and interesting calorie counting calculators is here. Check it out.
http://www.caloriesperhour.com/



Check out my before and after pic at my yahoo 360 page
http://profiles.yahoo.com/gorillamyke

Stay motivated, and get up and walk every day. I seriously lost all my weight starting off my day on my walk.

Good LUCK!

Answer 4

Odd typing for your subject line, might want to watch that caps lock key.

Here's a sight I find helpful for determining calorie intake per day to maintain or lose, and there are other calculators there to tell you how many calories you've burned during an activity, etc. http://www.freedieting.com/tools/calorie_calculator.htm

Your recommended weight is gauged 105 - 109 at a medium frame per the above site so you're pretty darned close.

For arms and stomach, do toning exercises to focus on those areas and firm the muscles. When you burn calories, they burn from all over your body so you can't spot reduce, but you can spot tone.

Why do we collect fat in certain areas? Something genetic perhaps. Mine goes to my thighs and butt first.

Answer 5

Google Calorie Calculator. There are so many Web sites out there that can tell you how many calories to eat per day to help you lose, gain or maintain weight.

You can also google "calories burned during excercise." There are Web sites out there that will tell you how many calories you will burn during a bunch of different work outs.

Good luck.

Answer 6

ur 110 y do u want to loose anymore!
its normal for u to contain some body fat ( u have to)
i say ur good and if u insist in loosing more.. then ur just not confident on ur body and uself.. hate to sound mean but there may be somthin wrong with u mentaly if u continue thinkin ur fat. BUT if u want to stay firm and tone ur body join a gym. CURVES helps a bunches when u want to do that.

Answer 7

Unless you're very short, you shouldn't need to lose any weight. I'd say to eat at least 1500 calories, or you will slow down your metabolism, and you don't want that.

Answer 8

i think you may be under weight...

what is your height....

110 lbs is tiny..... for a 24 year old.. try eatting a burger

Answer 9

you dont weight alot....im 13 and im 115 pounds and im skinny! u could go some crunches to flatten ur stomach ...i dont know much about calories

Answer 10

I have to agree to what karenharv said.
If you are not very short it seems you rather have to gain wait and not to loose.