How many calories should I consume daily to lose weight Im 5'4 female?!


Question: How many calories should I consume daily to lose weight Im 5'4 female?
Im 21 yrs old, 5'4, weigh 138, and Im somewhat active (My job requires me to pull and push patients beds and wheelchairs, walk for 8 hours straight 3 times a week, then I go to my own gym for another 3 days to do spinning, weights, and running) I take 2 days to rest.
I don't eat anything after 5 pm, always have breakfast and 2 or 3 other meals, low on fat and avoid bread/cheese/sauces/spices/salt/soda etc, and always have water with me.
ITS TAKING FOREVER to lose my belly pouch and get as toned as I want to be. Why is this? Am I missing something here? I eat around 1100-1400 cals a day, my appetite isnt a huge one.
Any tips PLEASE? Thanks.

Answers:

Go for around 1500-1700. You probably burn 2000-2200 calories a day due to your activity level. Most people have too much of a calorie deficit leading to rapid weight loss, only to find they are compromsing precious lean mass instead of fat. Slow weight loss of 1lb per week is the only way to keep the fat off for good and maintain muscle mass. Good luck.



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A belly pouch can sometimes be genetic, in my family it is. So sometimes you will never lose it no matter what you do. However, what you are doing is wonderful. You are very active and eating very well. You should be proud of what you have accomplished and I know your heart thanks you.



Eating about 1100-1400 is a good target for weight loss. Try some yoga or pilates to get rid of your stomach.



I'm 5'4 and like you I consume around 1200 cals a day. I started doing HiiT workouts last year and managed to lose 42lbs in 6 wks without any dieting although I did reduce my alcohol intake a lot. The HiiT workouts have helped tone my belly along with weight training which I do 3 times a week.
The programs I do are a hybrid of Insanity with Shaun T, Turbofire with Chalean Johnson both incorporate HiiT workouts within the program and Chalean Extreme for weight training with additional workouts for the belly. BTW I am a 40 year old mum.



Eat healthy: eat 3 whole meals a day. For your meals, you want something healthy and that fills you up so that you don't get hungry again for a long time. You need to also make healthy choices like eating whole wheat bread or whole grain bread instead of white bread and brown rice instead of white rice. Cut all junk food. They are bad for you and cause weight gain fast. Cut fast food as well! If you get hungry in between your 3 meals, eat a piece of fruit/vegetable, low-fat yogurt, skim milk, or fruit juice. THey are all good and healthy and will burn fat. As well as eating healthy, combine with exercise and you will lose the weight healthfully and easily. Diets don't work in the long run. When you consume too little, or deprive yourself of certain foods, you are also not getting the essential nutrients. That's why everyone gain the weight back and more in diets. Diet's are a plan for fail. INstead, just focus on eating healthy. You will feel better, look better, and perform better. Opt for a healthy lifestyle, not a fad diet. that's how you lose weight and keep it off for good.
For the exercise, don't overdo yourself. Just walking, jogging for 1 hour each day will be more than enough. Rememeber to rest for 1 day of the week. Also, if 1 hour is too long for you, you can BREAK IT DOWN thorughout the day. Nobody said you have to get it all done in one shot, just do some after you wake up, some in the afternoon myabe, and sometime before or after dinner. It's more managaeable that way. Walking, jogging, running or swimming are aerobic/cardio exercises and they burn the most calories and fat. They will make you strengthen or build your muscle and keep you burning more calories and fat.
eat healthy and exercise is the golden rule of losing weight. Good luck hun :)




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