Im 26 years old. Female. Weight 140. Hight 5'3 and dont really exersize but!


Question: Im 26 years old. Female. Weight 140. Hight 5'3 and dont really exersize but i stay busy. I am wondering?
How many calories i need to maintain my weight. Im down from 184 and im so afraid im gonna gain it back. Also if i decide to lose a few more pounds what should my calorie target be? Serious thanks to any helpful answers! =)

Answers:

The basics in calorie needs is.....take your weight multiply by 10. That is in general the calories you need for normal, everyday activities. If you are going to do some serious working out, then you will want to increase your calories for energy.........If you want to lose a few pounds without exercise, drop the calories slightly and make sure you are eating healthy foods..........>

I would personally tell you to do some cardio workouts two to three times a week and some strength training twice a week.........>

Team Beachbody Coach
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Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
665+609+296.1-122.2=1447.9Calories

So to maintain your current weight you'd need 1447.9 so 1400-1500 calories a day.



you;re too much weighted for your size you can try 1500kcal per day



1500 calories a day is the recommended amount to lose weight. The sourced website should be able to help you calculate the calories that your body burns at rest in a day. So you will be able to better determine the right number of calories for you whether you are wanting to lose weight or maintain.

Most important to losing weight is a healthy diet and exercise. If you find that you have reached a plateau you may need to incorporate more activity. This can be walking for 30 minutes a day or doing Yoga or Pilates. It really doesn't matter it just needs to me something you enjoy so that you can keep up with it.

I have listed some diet tips for you so that you will be able to increase your metabolism and burn more calories throughout the day.

Always eat breakfast and always include protein for your breakfast. Protein builds muscle, improves your feeling of fullness and will help to keep you satisfied until your next meal.

Choose lean sources of protein, such as chicken, fish, dry beans or lentils. You may even use some protein powder to get more protein with less sugar and calories. I put chocolate whey protein powder in my oatmeal for breakfast, and I don't need any sugar. If you want to use protein powder, do some research to make sure it does not have unhealthy ingredients.

Increase your daily consumption of vegetables. You can't have enough vegetables! Raw, steamed, in soups, whatever you can do to get more vegetables in your diet is a good thing. Vegetables are very important to losing weight.

Limit how much fruit you eat. Many times when people are dieting they reach for fruit to satisfy hunger between meals. While fruit is good for you, it does contain a lot of sugar and if you want to lose weight you are better off limiting your fruit to 2 - 3 pieces a day.

Eat 4 - 6 small meals a day rather than 3 big ones, if possible. The intent is to stabilize your blood sugar level throughout the day. This will help you to lose weight. If you do try this, be sure you do not overeat, because it is easy to eat too many calories at each meal. Decide how much you want to eat for the whole day, then divide it up into individual meals.

Include protein, complex carbohydrates and good fats at every meal. Try not to eat meals that consist of only one or two of these. An example would be soup for lunch that has no protein.

Eliminate "bad" fats but be sure to eat "good" fats. Bad fats are butter, margarine, corn oil, canola oil, trans fats, and saturated fats. Good fats are olive oil, the omega 3 fats in some fish like salmon, avocados and nuts, especially walnuts. Even though a fat is "good" be conscious of how much you eat. Don't overdo it!

Avoid all processed foods. These not only add a lot of calories, they are very high in sodium and unhealthy ingredients. High sodium intake can cause many health problems, but it can also cause you to retain water, which will make you bloated and feel fat. This is not what you want!

Drink plenty of fresh, pure water. At least 64 ounces a day. Every day! This will help keep your cells nourished and it's important to eliminating toxins that are stored in your body that keep you fat. Also, don't drink your calories. Soda, sweet tea, sports drinks, etc all contain sugar. Avoid artificial sweeteners also. They have been shown to make you gain weight.

I tried to give you a long list of options so you find something that works well for you. It is not essential to do ever one of these things, but the more you do, the healthier you will be and the better your chance of reaching your weight loss goal. The most important thing is to pick changes you can live with in the long run. Just control when and how much you eat. For long term success, make small changes, one at a time. Then once you are used to it, make another.

So instead of giving up or starving yourself, take control of your diet, your health, your body and your life by making healthier diet, exercise and lifestyle choices.

For more advice, motivation and products that can help you reach your goals check out my website healthwellnessconnection.com



Good luck to you!

http://www.caloriesperhour.com/index_bur…




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