How many calories and exercise do i need?!
Question: i am 5'1 and weigh 218. I want to lose 100 lbs. How many calories should i be consuming? and How much exercise do i need to be doing to lose weight?
Answers: i am 5'1 and weigh 218. I want to lose 100 lbs. How many calories should i be consuming? and How much exercise do i need to be doing to lose weight?
It depends on how many calories on average you consume. Try to subtract 500 from that, as long as you don't go under 1,200. More importantly, instead of worrying about calorie intake, focus more on eating healthy foods, as if you eat less but still eat unhealthy, you're not really helping yourself. So, start eating more fruits and vegetables. All you need is 3-5 servings a day of each, or 2 1/2 cups. These foods not only have essential nutrients but are also rich in fiber, which aids in weight loss. They are usually low in calories too. Check out whfoods.com for more information.
A lot of people tell you to cut your carb intake when trying to lose weight. That makes sense, but whole grain breads are incredibly rich in nutrients as well as a good source of protein and fiber. But be sure to look at the ingrediants. If it says enriched, don't bother. Look for foods that say whole grain or whole wheat.
Going down the list, assuming you're not a vegetarian, cut down the red meat like hamburger and eat more lean much such as chicken, turkey and fish. As for dairy. It's known to be a source of saturated fat, but you can avoid it by choosing 1% or Fat Free milk. Yogurt is a good choice for those who are lactose intolerant. I reccomend Kashi products as snack options. They are rich in whole grains, fiber and protein.
Finally, concerning excersise. Walking is easy. Almost anyone can do it. It's a great time of year to get out and walk. It's not too warm and geneally not too cold, depending where you live. Aim for 30 minutes a day. It's okay even if you can't do it all at one time. As you progress, work on going longer.
This question really depends on your age and fitness level. Make sure you're taking those things into consideration when deciding on the best weight loss plan for you!
Also, be careful--it IS possible to consume too few calories. I tend to be a believer in eating several small meals throughout the day, so consuming 6 meals of around 200-300 calories (depending on your caloric needs) instead of 3 bigger meals (that might leave you hungry and more prone to snack in between!).
I found this website useful for my own personal weight loss--it helped me determine how many calories I needed based on my age and fitness level: http://weightloss.about.com/od/eatsmart/...
Good luck with it!