i walk 4.33 miles for 5 days a week. i am 198 pounds. how much calories i should consume to loose weight?

Question

pls help me!!!!

I am 15 years old and i am male. My hieght is 5'5

Answer 1

Keep it simple...don't count calories...just eat the right things and eat small portions often. There's a simple secret to nutrition and exercise.

The secret is acknowledging the true purpose of food as fuel rather than entertainment. Focus on protein, fats, and carbohydrates and learn about each of them. A little bit of research online will teach you a lot. Remember, don't diet; change your eating lifestyle. Doing so will change your life for the better. For the exercise, consider it a priority to include it into your routine.

Anyway, if you want it simple, here it is in ten steps:
1. protein is good...eat plenty (about 30% of your caloric intake)
2. fats are good and bad...know the difference
3. saturated and trans fats are the bad ones - limit these
4. poly- and mono-unsaturated fats are good - don't be afraid of them
5. carbohydrates are good and bad...know the difference
6. fibers and complex carbs are the good ones - eat these (about 40% of your caloric intake)
7. sugars and simple carbs are the bad ones - limit these, particularly late in the day (stay away from sodas and chips!)
8. drink water - lots and lots and lots of water. It's the only drink you need. Anything else is either wasted or simply bad for you
9. Eat 4-6 "meals" a day to boost your metabolism.
10. A meal is defined as a portion of a low-fat, protein rich entree, a portion of veggies for vits/mins, and a portion of complex carbs. (You can get these combined as a health shake)

For exercise, it's even simpler:
1. 4-6 hours per week
2. 45-90 min each day you exercise
3. do aerobic exercise (20-40 min) every day you exercise
4. work abdominals every day you exercise (between sets makes it easy)
5. do chest and triceps exercises on one day
6. do back and biceps exercises on a different day
7. do legs and shoulder exercises on a different day
8. do your exercises in sets (i.e. 3 times with 6-12 repetitions each)
9. keep a record of what you do to measure progress.
10. when your progress stalls (called "plateau"), switch up your routine.

Answer 2

Make it 7 days a week.

Never eat less than 1,200 calories a day. You want the weight loss to be around 2 lbs. a week. Any faster than that and you will gain it all back. Don't think of it as dieting. Dieting makes you think that it's temporary. It can't be--it has to be permanent. A life-style change. Don't deprive yourself of the foods you love, just don't eat them often or eat much of them. You should be eating protein, vegetables, whole grains (not processed) and fruit. In that order.

Answer 3

I've lost 5 kilos in my first week. It's my 10th day and I have included salad with some protein (eg. egg/ lean chicken) as you suggested. After 4 years of trying, the fat is finally coming off. It truly feels like magic!

Get started today!

Answer 4

Don't count calories if you want to loose weight. Just eat smart, you know what's bad for you don't eat that stuff. Eat 5 small meals everyday. Walking will help you loose weight at first, but eventually you will have to do more than that.

Answer 5

This website tells you how many calories to eat by your height and weight:
http://www.caloriecontrol.org/ibw.html

I used to count my calories and always gained back weight after getting tired of counting calorie. Now I just eat normal servings of food and never allow myself to go hungry so I won't screw up my metabolism.

If you exercise a lot like you have been doing your body will tell you how much food you require. Eating the right foods, a balance diet and normal servings per day should keep you healthy and you will loose weight. I lost 14 pounds and am still loosing on what I'm eating listed here. I never go hungry and cravings for sugar has disappeared.

DON'T EAT:
Eliminated all foods that have WHITE FLOUR such as dough-nuts, cake, white bread and etc.

Eliminate all foods that have SUGAR such as candy, pie, cookies, ice cream etc. (I read labels and try to only eat food with very little grams of sugar in any form). One thing I do allow myself is a couple squares of dark chocolate. It has very little sugar and is good for you.

Eliminate all foods with animal FAT such as butter, lard and use canola or olive oils in cooking. Margarine such as 'Take Control' or 'Smart Balance,' skim milk, not fat mayo, cottage cheese, 'Laughing Cow cheese are example of foods that will help you lower you fat consumption and also lower your cholesterol. Don't eat high fat snacks such as potato chips, french fries, microwave popcorn.

EAT:
Plenty of VEGETABLES, any kind will do. Raw carrots broccoli cauliflower make great snacks when dipped in low fat, low sugar ranch dressing.

Eat two servings of FRUIT day. Fruit satisfies your craving for sugar. After being off sugary foods for three days the cravings should ease up and after about a week you will notice that fruit taste sweeter. (Stay away from diet sugar foods because you will still crave sugar).

Eat plenty of WHOLE GRAIN foods such as bread, cereal and crackers. They fill you up and stay with you longer.

Eat ALMOND, DRIES FRUIT (not coated with sugar), or whole grain crackers for snacks.

Eat normal servings of LEAN MEAT, FISH and every day. Aways eat lean bake or broil rather than fry.

Drink 8 glasses of WATER a day. Reach for water or ice tea instead of diet soda which does not really quench your thirst.

This is the first time in my life I have been able to keep my weight off after years of unsuccessfully dieting. I even allow myself a normal serving of desert once in a while for a treat. I hope this helps you, good luck!

Answer 6

it is not so much the calories it is the fat and sugar content in these calories, LOL! listen to me I just answered another question about finding the chocolate covered honey-bun now ain't I the hypocrite?

Answer 7

I am a personal trainer. Firstly are you male or female.
Secondly what's your age. And Thirdly your height.

Answer 8

Eat salad. Become a vegetarian. Then you will lose weight... and muscle..