help i weigh 187 pounds i exercise and i cant lose weight how much calories should i eat in a day?

Answer 1

find daily calorie intake 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.
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min (ideally 45min because the first 20-30min body burns carbs and only then starts burning fat), light weight training (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)

Answer 2

First you have to decide: do you want to do a fad diet that may or may not work but will almost certain result in weight gain when you resume your normal eating habits, or do you want to CHANGE the way you eat so you get thin and stay that way forever?

The second option is much harder but is much more rewarding. Plus, you only have to do it once. The rules for long term, sustainable weight loss is very simple:

1. Eat when you are hungry
2. Stop eating BEFORE you are full
3. Eat REAL FOOD. This means do not eat fast food, candy, etc.
4. Make sure you are aware of EVERYTHING that goes into your mouth.
5. Be honest with yourself about whether you eat for fun, for emotional reasons, or for any other reason than being hungry.

If you follow these rules, you may find yourself eating 5 or 6 times per day, and that is ok!!!

Healthy weight loss requires your metabolism to be running high all day long, and this is best accomplished with a steady stream of food in small portions. Our bodies hold on to fat when they are starved... which is why simply eating less does not alway work.

Try the above rules, trust me. Of course being more active helps, but start with the food.

Answer 3

Try the South Beach diet!

You can eat really great portions and still loose weight.
Plus its a diet that teaches you what to eat and how to eat even if you arent at home. I love it and I really think you should try it.
there are 3 phases
phase 1- strictest, but you can still eat enough to be full! 2 weeks, and loose approx ten pounds.
phase 2- after your 1st 2 weeks you start to introduce small amounts of things like yogurt, carrots, whole wheat/whole grain bread/pasta/rice/couscous, etc. back into your diet. This phase tells you you can have these things either a couple times a week or once a day. Then after a while on this phase you can see how your body reacts and have it 2-3 times a day, but still in small portions. These are restricted because of the sugars, or carbs that turn to sugar. This phase is what you will be on until you loose your desired amount of weight.
phase 3-adding just a few more things to what you can have.

This diet is all about resonable portions, especially with carbs and natural sugars. The diet will make you loose belly fat and thigh fat first, and loose many many inches. Sometimes you will go for a month with out loosing pounds, but because you will measure youself in the beginning you know you are loosing inches, which is equally if not more satisfying especially when you can wear your old jeans, or can slip into that great dress again.

This is a really practical diet, and as long as you have your food stocked and purchase:
The South Beach Diet book, and smaller The South Beach Diet Good Fats/Good Carbs Guide (Revised): The Complete and Easy Reference for All Your Favorite Foods (Paperback).

here is what I might eat on phase one for a day:
breakfast- 2 eggs, 1 slice of canadian bacon, and a slice of low fat cheese, Clear Excellance bubbly peach water(its sugar free)
lunch- grilled chicken cesear salad an iced tea with splenda.
dinner- stirfry veggies(califlower, snap peas, brocclii, water chestnuts, etc) and peanut sauce flavored tofu, and a side chinese salad with seasme dressing.
snacks- low fat cheese, nuts(certain amount), turkey and mustard roll ups, try water-you are not always hungry, sometimes you just need a big glass of cool water, sugar free

portions should be a palm full generally, but for salads it can be bigger 2-4 palm fulls.

also make sure to read up on the books suggusted, its so interesting especially when you read through the smaller book to see what you can have on each phase, and what is restricted, or not allowed untill later on.

I hope this helps. I have heard nothing but great results from this diet and as a testimony my mother started it in December and has lost 35 pounds safely and is a whole new person who can now fit into some pants that I cannot, and im 19. I am still starting my diet because I stopped a while ago because of other problems, but I am right back on it cause I lost 15 pounds in a month and was so happy. Now I am at 8 pounds and thrilled once again.

good luck!

Answer 4

well my friend is lost inches before they lost weight they also got more energy but just gotta stay with the exercise and for me i stay all natural as much as possible the calories it might be good to do the 1500 calories a day it just depends on how much your exercising

Answer 5

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Answer 6

I just started a diet called "Eat to Live." It is a book by Dr. Fuhrman. He says that for 6 weeks you should eat a vegan diet and that you should avoid all animal products and eat no processed foods. You should try to eat a lb of cooked veggies in a day and also a lb of raw veggies in a day. You can eat unlimited amounts of beans and tofu. You need to eat at least 4 fruits and you are allowed one serving of whole wheat grains, like oatmeal or a whole wheat pita. good luck!

Answer 7

This calculator will tell you how many calories you need to maintain you current wieght, so less than that would help you lose weight.
Good luck!

http://www.caloriecontrol.org/calcalcs.html

Answer 8

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 9

ideally, they say that you should eat about 1200-1500 calories. try this website...www.sparkpeople.com. it's totally free. you can track your eating and exercise routines. depending on your goal, they can also create a plan for you.

Answer 10

1200