How many calories should I work off a day to loose 2 lbs a week? How many calories should I take in/use up?

Question

I want to lose weight slowly but don't have money to buy the weight watchers food, or go to a work out club, what do you suggest. Whats the best workout that's low impact firming up quick burning calories I can get?

Answer 1

running works well, do it with 3 or 5 pound dumbells in your hands to tone up your arms too.

why is that not safe? i do that all the time. and plenty of people i see jogging on the sidewalks do this. wear a hoodie in the heat and risk fainting because of a stroke is any better? wow. besides they will tone, not make you gain weight. just holding them while running is not like being in the gym and lifting 10 or 20 pounds.

Answer 2

In reverse order:

Swimming is the lowest impact / highest calorie burning workout.

An hour long walk is not great but very cheap.

There is a big misconception about calories and loosing weight.

Some people think if I burn X calories I will loose weight. So they must go Burn Burn Burn. The problem here is that people start burning more and start eating more to cover that loss of calories.

Some people think that if I cut calories then I will loose weight. So they cut cut cut. The problem here is that people become lethargic and start cutting out activities to cope with the lower amount of calories.

YOU NEED BALANCE

You have a basal metabolic rate. That is the amount of calories that you burn every day just breathing, sleeping and doing your daily routine. You need at least this many calories or you will start losing weight, but also start lowering your basal metabolic rate.

HERE IS THE REALLY SOUND ADVICE.

1. Eat what you normally eat. It is keeping you at your current weight. BUT, add some extra exercise. Unless you are at McD's 5 times a day then curb a little on your eating too.

2. Let yourself get used to the extra exercise while making sure that you don't change your eating habits too much.

3. Cut back slowly on food until you are a little hungry at the end of the day.

4. Increase exercise and cycle back to step 2.

By using this simple formula you will not have to count calories or reps and you can loose all the weight you want. The speed of loss is dependent on how well you deal with increased workload and hunger at the end of the day.

Remember you did'nt gain weight overnight and you will not loose it overnight either.

Answer 3

Hey, well the number of calories that is a healthy intake is your weight multiplied by 11 (12 for men). For example if I way 130 pounds and I am a female I multiply 130 x 11=1430 calories a day. A great workout is power walking, as stupid as it sounds and may look my uncle was told that if he didn't shape up he would have a heart attack. Doctors called him the walking heart attack. He began to WALK 4-5 miles a day but he had to lose extreme weight, for firming up I recommend about 1-2. Try to stay away from the television when you're eating. If you don't want to walk I recommend Pilate's it works and you feel it from your first workout, well hope I could be helpful
Shorty

Answer 4

I want to correct Rebel, you must have an excess energy expenditure of 3500 Kcal to loose 1 KILOGRAM of fat or about 2 lbs. That works out to 500 additional calorie loss a day. Unless you are in really good shape, burning that many calorie with exercise can be very difficult. Even if you do, it is likely you will increase your calorie intake enough to not loose that much weight. Therefore, to loose weight, most people must control the amount of food they eat. BTW you do not have to by Weight Watchers food if you join Weight Watchers.

Answer 5

Go cheap.. the simplest equation in the world

going in (calories)
= used up (calories) + waste + stored (as fat)

An average adult uses up 1800 - 2200 calories a day. so if you want to lose weight, reduce the GOING IN part of the equation, and increase the USED UP part.

how?

well.. eat healthy out of all the food groups, in smaller portions and increase your activity the simplest way is by walking briskly for 45 minutes every day or for at least 4 days out of a week. And aim to lose 2 pounds every two weeks. Much more realistic and more attainable. As you gain more muscle it will actually get easier to lose that weight.

and get a partner in crime (yes, this is NOT a diet, but a change in lifestyle).. your partner keeps you motivated and you do the same for him/her and ALSO stops you from cheating!

hope this helps

Answer 6

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Answer 7

find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
dont try to lose more than 1-2lbs a week - its not healthy to lose more.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried - no junk food.

Answer 8

You have to burn 3500 calories to loose 1 pound. So for 2 pounds a week you have to burn 7000 calories. You have to adjust your calorie intake to reflect this. If you take in 1200 calories a day (which is the average diet), that equals 8400 calories, so your total exercise has to burn 15,400 calories to loose 2 pounds (the 8400 you took in + the 7000 needed for weight loss).

Answer 9

lol,running with dumbbell not very safe!!!!funny though.

jogging with a hoody,no matter what the temp!!the key is sweat it off,2-3-4-5-miles can = 2-3-4-5-pounds,my bro jogs six miles a day,for 6months dropped close to 70pounds

all cardio!!!
with weights you gain weight,,,,doh,no dumbbells,till you reach your target weight,,,then build mass