How many calories per day are good for losing weight?

Question

I am 21 years old. Six foot 2, and about 260lbs. I would like to lose weight, but what is the proper amount of calories to eat per day without starving yourself? Also I'm not quite sure how much exercise I should do in a day or how often, I would like to start out with walking but not quite sure. Any advice?

Answer 1

The amount of calories to eat a day, is based on your height, weight, s*x, and activity level. So you have to decide what your workout routine is going to be, and then base your eating on that.

A minimum of 30 mins of exercise a day is recommended for weight loss, but if you want better results up it to at least 1 hr a day, and I often shoot for 2 hrs (1 hr before work, 1 hr after).

Do cardio for fat/calorie burning and strength training for the areas you want to tone/firm. Walking is a fine start but go as briskly as you can (not just a stroll) and build up to faster and longer. I started that way, and eventually added jogging as well. Now my afternoon workouts are 3.5 miles of walk briskly a block, then jog a block for my whole route.

If you want toned abs, do ab exercises as well. You can look up ab and arm exercises online, and probably even find videos on youtube of workouts. I have some hand weights I use and various DVDs that have workouts that focus on areas I want to tone.

See this site for your calorie needs and other interesting calculators http://www.freedieting.com/tools/calorie...

Answer 2

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Answer 3

In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time. Every 3,500 calories is equivalent to one pound.

So, if you cut back 500 calories a day, you should lose about one pound per week. That said, If you exercise to burn off 500 calories a day you should lose approximately one pound per week. Do both, and ... you get the picture. Ideally, you should do a combination of both, (such as cut back 250 calories; burn an extra 250 calories).

Your weight loss will vary from week to week and at times you may even gain a little weight -- if you're working out you could be developing muscle, which weighs more than fat.

The long-term results are what matters.

Lose at a Healthy Rate

A healthy weight loss goal is to lose .5 to 2 pounds per week. Losing more than 2 pounds per week will mean the weight is less likely to stay off permanently. Never cut back to fewer than 1,200 daily calories without medical supervision.

To find out how you are spending your current calorie intake, keep a detailed food diary for at least one week. (You can check the calorie content of most foods at Calorie Count Plus.)

Make the Cut(s)

With careful review, you will find ways to cut back those 250 calories a day: the milk in your cereal ... the can of soda you drink daily ... the butter on your toast.

Making little changes like these will really add up in the long run.

To assess your daily caloric intake, use Calorie Count Plus to look up the calorie content of the foods you recorded in your food diary. Pay attention to serving sizes -- if your portion consisted of two servings, then be sure you double the calories. Track your daily intake either online or in your food journal.

Next, find foods you can do without altogether, reduce portions of, or switch for lower-calorie alternatives.

And guess what? It's easier than you think. Take it one meal at a time. Or even one food at a time. And then, one day at a time.

Tomorrow, trade whole milk for reduced-fat milk The next day, try diet soda instead of regular. Three days in, switch to light wheat bread instead of white. All the calorie-reductions you make (and stick to) will add up in the long run.

Burn it Off!

Becoming more active will knock the remaining 250 calories out. For example, a 180-pound person who walks at a brisk 3 mph will burn just over 250 calories in 45 minutes.

Experts agree that it's easier to exercise than to cut the same number of calories that exercise shaves off. In other words, it's just plain easier for us to be a little more active than to do without more food to achieve the same calorie reduction.