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It is fairly simple to calculate how many calories you need to consume in order to lose the weight in a healthy manner.
Changing your hair color as you age is a very important process if you want to maintain a youthful look. Everyone wants to stay healthy, and maintaining your ideal weight is an important part of overall health. Your body needs a certain number of calories each day to burn as you walk, work and even while you sleep. While there are plenty of rule-of-thumb numbers out there, this is no one-size-fits-all kind of thing.
Metabolism refers to all the chemical and biological processes your body performs each day as part of being alive. Marsha Irving is a Lifestyle Fitness Coach and fitness writer, certified in Piloxing—a fusion of pilates and boxing, and a Health and Nutrition Advisor. Of course you need to reduce your calorie intake when you are trying to lose weight, but sometimes people go a little extreme when limiting their calories and their bodies end up in starvation mode.
If you are trying to lose weight and then have hit a plateau, it may be because you need to adjust your calories. To find out how many calories I should be eating on a day-to-day basis I use a free website called Sparkpeople. Cutting back on calories is a great way to lose weight, but cutting back TOO far can be counterproductive. So, it is important to strike a good balance when determining the number of calories to consume each day. When she works out, she burns approximately 300 calories, so we add half of that (150 calories) on to her total. Now that you know how many calories to eat each day, learn how to spend that calorie budget wisely! If you have any questions, add them in the comments below and I’ll respond just as soon as I can! I’m 50yrs old an I go on my treadmill everyday for 2 hrs I burn anywhere,to 500 to 900 caloris a day, I keep gaining an not loosing, I eat eggs,veggies,an fruit, I weigh 160 an want to get down to 1.what can I do? Hi Cathy so you told me to bump up my calorie in take I wanted to know if this was too much for my day.. Now I’m doing some light exercise like weight training, balance ball, 3 times a week, alternate with 2 miles walk(30 minutes), 3 times a week. Sorry for not responding back to you, i totally forgot about my post until just now and so i thought id take a look and i seen that you replied. Hi iam 31 years old i am 185lbs i have been taking pure green coffee bean 3 times a day and i walk 3 miles each day i eat about 1400 calories a day mostly whole foods and i do not eat after 6pm i am loosing weight and kinda fast am i doing this right? I weigh about 204 pounds and i am 5’4 i want to get down to 155 pounds but i was wondering where to start i have been working out almost 3 days a week of intense cardio for an hour (kickboxing,jumping rope,running) i just started counting calories on the myfitness pal app. I’ve taught weight loss support groups for years, so these articles offer lots of practical advice for how to successfully lose weight. So initially, just focus on meeting the calorie needs set out for you by your dietitian or treatment team. But there is a larger hidden issue here as well, I hope you don’t mind me touching on. But once you’re doing well with getting your bodyweight back into a healthy range, I do recommend trying to expand the food options you can enjoy.
I need to gain weight in order to get the help for my ED and you said that you need certain amounts of protein and fat but what is your thoughts about carbohydrates as they aren’t mentioned on here? I won't spam you, however from time to time I do send announcements or discounts about our coaching.
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Compared to last year's matchy white gowns, the new card's way different and definitely not as tame as in the past. Eating more than the optimal amount can cause you to gain weight, while eating less than your body burns can contribute to losing weight. Your calorie needs vary based on your target weight, your age, your gender, your height, your activity level and, importantly, your metabolism.
These processes include breaking down what you eat and turning that raw material into the nutrients your body needs.
She can advise you of the right mix of foods to eat, as well as warn you of any underlying health issues that may affect your diet.
Motivating and mentoring many with proper guidance of obtaining and maintaining a healthy and fit way of life, Marsha remains in the forefront of introducing new fitness methods that focus on mind and body. Different things work for different people and I was lucky enough to find one that worked for me. The thing is, even when you are trying to lose weight you need to make sure that you are eating enough so your body doesn’t go into starvation mode. When that happens, your body uses the calories it consumes in the most efficient way possible. I’ve seen a number of people take their calories down to 1,000 (or lower!), and without a doubt they have regretted their decision in the long run.
Cathy for info , it was helpful, I figure the treadmill calorie count would be off, that’s why I go longer on it, I do walk .
I’ve been exercizing for the past two weeks, I watch what i eat and I count calories. Your calories probably need to be a bit higher on your Zumba days – around 1,500-1,600.
I used to be play basketball in college team and train for marathon competition, I weight 140 lbs before my knee injury, I hurt my knee in a marathon, fell on my knee and totally torn my ACL on both knees. I had my calorie goal on 1000, eating very healthy, 35-40% lean protein, 25-30% carb, and 30% ish fat, (mostly from chicken, avocado, and nuts).
I would say that on days that you DON’T work out, you should probably aim for about 1350 calories.
I feel so bad for your work schedule… I hope that you can move towards a better work-home balance in the future. I have already started strength training 3 times a week for the last 2 weeks, added in more cardio. It really seems to me that you aren’t eating enough, given the intensity of your workouts! Losing 10 pounds a month is a pretty aggressive goal… and not one that you will likely achieve without cutting calories really low and making yourself miserable!
Based on the formula provided on this webpage, your target calorie count should be closer to 1500-1600. My question to you is my app says im suppose to intake about 1480 a day but does that mean that when i work out i must still meet the 1480 calorie goal? Yes, you need certain amounts of protein and fats, but eating enough calories will pretty much take care of those.
This year, Kim, Khloe, Kourtney, Kendall Kylie and Bruce and Kris Jenner steal the spotlight, along with Penelope and Mason. Some metabolisms are efficient, sometimes referred to as a “fast metabolism,” and some are less efficient, or slow.
The relationship between your body type, how many calories you eat and how activity revs up your metabolism is the key to maintaining a healthy weight. Incorporating all training elements in one to provide personalized regimens that are easily adapted to your daily routine that will rejuvenate and revitalize your inner and outer being.
The website will automatically calculated the minimum amount of calories I should eat if I want to lose 2lbs per week based on my height and weight. First of all, when you drop your calories too low, your body responds by slowing down your metabolism.
In other words, if you burn 300 calories during your workout, add an additional 150 calories to your daily allotment. I’m in the gym for an hour, sometimes over, and I burn on average a little more than 200 calories a day.
Between my mom visiting, taking care of my two kiddos, and Nursing school, it’s been crazy at my house. Also, since you are 13 and still growing and developing, cutting back on calories and trying to lose weight may deprive your body of the nutrients it needs during this important time. I have to be honest that your lack of sleep and sedentary job are two important factors that will likely make it a challenge to lose weight. IN terms of what to eat – I would eat lots of fruits and veggies, limit your carbs to whole grains, eat healthy proteins (eggs, greek yogurt, lean meat, nuts), and lay off the sweets as much as possible. I had some days my net calorie is actually a little lower than 1000, some days about right. I’m in college and so I walk back and forth to all my students but am also sitting a great deal of time. Depending on the intensity and length of your workouts, I would add another 100-250 calories on the days that you DO work out.

I am going to school to be a nurse, but I am definitely not qualified to give you advice on the best way to proceed.
Between my mom visiting, taking care of my two kiddos, and Nursing school, it’s been crazy at my house.
I burn exercising anywhere from 300 to 480 calories a day Monday-Friday, rest during the weekends.
I usually eat around 1200 to 1400, if I work out that day, I would eat more to balance my net calorie to around 1200, if I’m not working out, I will only eat 1200 calories.
If you eat 1300 calories a day, but burn 600-1200, that doesn’t give your body enough calories to function properly.
There will some days, when you get close to your period, where the scale might go up quite a bit. As for how many calories you should eat each day, I would use the calculations shown on this webpage.
Based on my experience as a weight loss support group leader for many years, it’s my opinion that 1,200 calories a day is too low for someone who is tall and exercises regularly. So, I am wondering if you are cutting your calories too low, which would cause your metabolism to slow down. Since you haven’t lost weight eating 1480 calories a day in the past month, I am wondering if your portion sizes could be off. It might be worth incorporating some different types of exercise on your non-softball days.
What I am trying to ask is, should I be eating quality or quantity to gain weight faster?  Thanks for your help! To get enough calories, you can choose do it through eating more of everything, or only of foods you are most comfortable with – the big picture for weight restoration is to get them any way possible. I’m still gradually including more foods into my diet, and my recovery has been more than a 10 year process so far. To date, Marsha’s clients include many from the sports, entertainment and corporate realms: Road Runners Club of America, Live Strong, United States Olympic Committee, Equinox, Ignite Naturals, NBA, NFL and USTA. The rule of thumb when it comes to exercise is that after you exercise you should consume half of the amount that you burned.
You just have to make sure you update it as you lose weight so that the calorie count is accurate. This will cause you to burn fewer calories, which is definitely NOT what we want to happen. So, if your goal weight is 130 and you are super active each day, you should add on an additional 390 calories to consume. I would set a reasonable goal of losing 1 pound a week, calculate how many calories you need to consume to make that goal (using the steps listed on the post), and make sure you aren’t cutting back too far.
You want to make sure you pick a goal weight that you will be able to maintain in the long run… and still enjoy your life!
If you weigh around 200 pounds and are exercising ~5 days a week, I’m a little concerned that eating 1250 calories a day may not be enough. So, the hitting a plateau is a really common, particularly when you are trying to lose those last pounds to reach your goal weight. Instead of trying to lose weight, I would just concentrate on keeping an active lifestyle and eating healthy (fruits, veggies, whole grains, lean protein). So, first and foremost – working towards a goal of having one job that will allow you to get at least 7 hours of sleep is really important.
Keep tracking your calories, as this is a great way to make sure you are aren’t eating too much or too little. Well, long story short, I gained 50 pounds in the year after my injury, and gradually put on 40 more in the 6 years after that.
I’m hoping to lose 4-5 pounds a week without too much of exercise load on my knee (I plan on doing some elliptical and swimming in the future to add variety). You may already be doing this, but make sure to get lots of fruits and veggies in each day. But I wonder, if I eat 1200 today, and at the end of the day, I work out, like say burned 300 calories on elliptical, my net calories is only 900 now for today. I don’t know anything about green coffee beans… just make sure your doctor is ok with it! Consequently, your metabolism may be slowing down, which could explain why you aren’t getting good results right now. So, I would recommend only weighing in once a week – in the morning, when you wake up.
So, I would start walking 5 times a week, and work your way up to 3 miles per walk, at a brisk pace. After a night of sleep (and fasting), your body needs breakfast to kick start your metabolism. For example, some resistance training or running could help you shed a little weight AND help with your softball game! I so glad your knee is healed and that you are able to incorporate daily runs into your life. Many patients I have worked with found it easy to use liquid supplements like Ensure, or just make milkshakes at home to help boost calorie intake without getting uncomfortably full. And including them in a recovered sense isn’t just being able to eat them, but to eat a food, enjoy it, savor it, and feel not a shred of guilt. Marsha looks forward to embarking on this amazing journey of transforming bodies and creating a lifestyle for a healthy fit new you.
Also, when your fuel intake dips below what you need to support the activity of your muscles, bones, and organs, your cells simply can’t function properly.
However, if you have a desk job and are at the computer most of the day, stick with the number in Step 1. If you cut your calories too low, your metabolism will slow down and you won’t get the results you want. Also, when you say that you burn 200 calories a day, do you mean during your time at the gym? The walking you’ve been doing has worked for you so far, but I think it may be time to change things up in terms of exercise. You are the perfect size, and it’s important to enjoy your teenage years without obsessing over weight. I realize that this may be financially unrealistic for you right now, but it is definitely something to work towards… In terms of sitting all day, can you walk around or pace while on the phone? Just found out I have IBS and a fatty liver and my stomach dr wanted me to do the South Beach Diet.
I barely eat any fast food, I cook majority of my food from fresh ingredients, but still keep putting on weight. In terms of the number of calories you eat each day, it’s my opinion that 1,000 is TOO LOW.
If a Weigh 2 Go member is interested in giving South Beach a try, I usually recommend that they begin with Phase II or III vs. I finally came back down to 174 just recently and relost the 6 pounds i gained during the holidays.
In terms of calories, I would use the formula provided on this page to determine how many calories you should be eating each day based on your activity level. The important thing is to make sure you exercise regularly and keep your calories within a reasonable range (~ 1,500 a day). The people who are most successful in losing weight and keeping it off typically lose 1 pound a week.
I am considering kicking it up to 2 hours a day (once in the morning and once at the end of the day) to lose this weight.
Sometimes it takes a while to get a feel for portion sizes, so it’s important to make sure you get it right or else you might be eating a lot more calories than intended. In terms of eating, I would recommend incorporating lean protein (including nuts and greek yogurt), whole grain carbs, and lots of fruits and veggies. For example, if you’re a 35 year old woman, 5’ 9”, who weighs 130 pounds and is lightly active, you burn just over 1800 calories a day. In terms of advice, I would make exercise a priority (30-45 minutes at least 5 days a week), and keep track of your calorie intake until you understand how to eat to lose about 1 pound a week.
However, some of the other items you listed (pizza, burritos, hamburger helper) are pretty high in sodium and preservatives, which may not be helping matters. Your body can get used to a certain exercise routine, and it doesn’t have to work as hard to do that routine after a while. You are doing SO many things right… I would just add in some strength training 2x a week and keep your calories around 1500. With me having lupus and also bulging disk in my back I can’t do a lot of exercise like most people. You are doing SO many things right… I would just add in some strength training 2x a week and keep your calories around 1500. I think once your body gets sufficient nutrients again, you may see your metabolism pick, and hopefully you will start losing again.
If you stick to the calories calculated on this webpage and incorporate daily exercise, you *should* start seeing results.

One scrambled egg and a piece of whole wheat toast is a great breakfast that will keep you full for hours. I’m not sure what you are currently doing for exercise and for how long, but variety is key for burning calories.
I have a hard time eating food but take about 50g fat, 140g carbs, 140g protein, 25g fiber and 40g sugar a day. In terms of your question about how many calories to eat when working out – typically, when you work out, you need a few extra calories to get you through the day. I can certainly respect the fact that you would like your previous slender figure back, but as we get older, it can be harder to maintain a very low weight.
Now, crank that activity level up to just moderately active and you’re burning well over 2000 calories a day, a big jump if you’re looking to lose weight.
Losing 2 pounds a month is good, but I understand that you are expecting to lose more given all that you are doing! I think you will get better results if you add in a little strength training a couple days a week. As for the types of food you eat, I would really focus on lean protein, fruits, and veggies as much as possible. I bought a pool before I was diagnosed with lupus to exercise in, but my dr said just load up in sunscreen if that’s all I can do.
Well, I think my metabolism is probably pretty messed up, especially I don’t get to exercise much, and I had tried to fast (skip dinner for weeks) in the past, and 2 years ago, I was diagnosed with depression, which is even worse for my weight.
Im hoping with the increase of exercise and calories the scale will start to go down further. I saw this girl on YouTube she said she lost a whole lot of weight eating 1000 and exercising for an hour.
So, I would recommend using the formula on this web page to calculate the calories you need each day.
I still eat what ever I want for dinner but skip breakfast and have something light for lunch.
In terms of what TYPE of calories you should be eating, stick with lean protein, whole grains, and lots of fruits and veggies.
That is great that you have a plan for eating healthier foods and working out 3 times a week.
I am going to try to limit my intake to 1500 calories and increase my daily exercise to walking a mile and 15 minutes of free weights.
I’m not talking about replacing the amount of calories you burn with exercise, but maybe just tacking on another 100 or 200, depending on the intensity of your exercise.
At your height and activity level (HIGH with daily runs), I really think your daily calories (1200-1300) are LOW. Other than that, I would make sure you are keeping busy in your daily life, so you aren’t eating out of boredom! Trying to lose weight is really a balancing act… it is important not to go overboard on exercise and calorie counting because it is usually not sustainable in the long run. So, I would keep the same nutrient break down, but increase your calorie count to at least 1,200-1,500 per day. When you are just starting off, it’s important to keep a food journal (or use an iPhone app) to track your eating.
The slower it comes off, the more likely you will be able to stick with your plan and keep off the weight.
After a while, you may want to increase the number of days you exercise to 5 days, and incorporate both aerobic and strength training exercises. But in order to lose weight, you DO have to make changes in diet and exercise – ideally changes you can stick with for the rest of your life.
One of the reasons I chose a new career path as a Nurse (over a better paying position as a IT manager) was my need to be less sedentary. Everyone says I don’t look like I weigh that much she even made me do it again today.
I walk up to our neighborhood pool once a week and swim laps, and the scale is always very happy the next morning. I measure more often now (every 2 weeks) due to the resistance training and so im seeing the difference in that and not seeing it as much in the scale. Cutting calories too low is completely counterproductive… it will only mess up your metabolism.
I just have never been a breakfast person but I know it is the most important meal of the day. I cut the bread out and started eating tuna (50g or less of carbs a day!) but was only taking in 700-900 calories a day to compensate for the less than sedentary lifestyle.
Since you are doing intense cardio on the other days, perhaps you can go for a walk or do some light resistance training. Sitting behind a computer all day and in meetings (with donuts and bagels always available) was really making a struggle to lose weight. Maybe add the extra calories in as snacks, which should include a lean protein and ideally a fruit or veggie. My idea was to build muscle to burn the fat and hopefully id start seeing it in the scale but im just not. Typically, during the process of keeping a food journal, you will find foods that you are eating that are contributing too much to your daily calorie budget. One pound a week adds up over time, and you won’t be starving yourself or screwing up your metabolism. If you can make it closer to 3 miles, and incorporate some strength training a few days a week, that would be ideal. I don’t know about you, but I could not maintain that kind of eating plan in the long run… Maybe you could try increasing your calories, and adding in some fruit and healthy whole grains to balance out your nutrients? As I shared in my previous message, you should be SO proud of yourself for all you’ve accomplished.
The other thing I’d like to mention is that losing 4-5 pounds a week is kind of aggressive. Eating at least 3 times a day is important too, and if you follow the South Beach plan, you will be doing that. As I shared in my previous message, you should be SO proud of yourself for all you’ve accomplished.
For me, I found out that my Saturday morning pancakes (with butter and syrup) added up to over 700 calories by keeping a food journal. As for the types of foods to eat – stick with lean protein, whole grains, and lots of fruits and veggies. If you can consistently lose 1 pound a week, that is something that you can sustain over a long period of time. I realize you have many obstacles in your path, but if you follow the advice of your doctor, I hope that you’ll be able to lose weight and reach your goal!
I just want to eat the right amount of calories and burn the right amount to lose these last 34 pounds. Make sure you maintain an exercise regimen that you can stick with for the rest of your life. I would like to get down to 150 but I don’t know where to start or what to do besides I know I need to make myself eat.
Shows like “The Biggest Loser” make it seem like we should lose massive weight each week, but really slow and steady is the way to go! If you think you can add anything else id really love any suggestion you might have :o) It was nice to see your last comment because it only confirmed what i had started doing already lol so at least i was doing something right even though i was unsure.
Should I continue with this routine or what can I do to improve my chances of losing the extra weight? I would use the formula provided on this webpage to figure out how many calories you should consume each day. So, I think if you stick with your eating plan, but vary your workout a little more, that may be just the thing to start losing again. One pound a week will add up quickly, and you won’t be so miserable on your road to goal. Think about walking, swimming, skating, or some other cardio in between your strength training workouts. While you are losing weight quickly now, if you continue to consume so few calories, you will stop losing weight because of a weak metabolism. So, I would really increase your calories to around 1,500 and be a little more patient with your weight loss. It may take you 10 months to reach your goal, but you will be more likely to keep it off in the long run.

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