I'm about 5'5 and 126 pounds.
I feel kinda self-conscious and I want to lose 10 pounds in a matter of 3 weeks before September.
In order to do so , what do you think are the amount of calories i should consume in a day / and how much exerise in a day in order to do so?
Im dead set on doing thisNeed some personal advice, please and thank you.?
At your height and weight (assuming light activity) you need to end the day at around 1280 calories. Your ';macro'; nutrient profile should target about 142 grams of carbs, 101 grams of protein and 34 grams of fat.
The best way to do this is with a combination of diet and exercise. If you try to reduce your calories down to 1280 purely from diet, you'll be hungry. It's better to aim to eat 1500 in calories and burn an extra 200-300 through a combination of cardio (running, jogging, sprints, fast walking, inline skating, biking, swimming, and weight training if you have access to a gym or dummbells). 300 calories would probably be about 45-60 minutes of moderate exercise each day.
At those calorie levels, you can expect to lose about a pound of fat a week. Ten pounds in three weeks is probably unrealistic and not healthy. If you increased your cardio each day, you might be able to lose 1.5 pounds a week, which would be about 4.5 pounds by the time you go back to school.
Resist the temptation to drop your calories below 1200. Your metabolism will slow and it will be counter-productive.
Best of luck!Need some personal advice, please and thank you.?
Whether you like it or not, you need to realize that losing more than 3lbs a week is not healthy. However, to help you lose weight, you need to watch what you eat AND exercise. I am a personal trainer myself so I know both are very important in loosing weight.
Not sure what your exercise level is, but even walking 30min each day (at least) will help you lose that weight. Make sure you change your walking routine around or you will get bored at the end of the first week. Vary your pace and time each day. I like to take my iPod with me and choose songs with good tempos and try and match my walking pace with the tempo of the song.
As for nutrition, I would not concentrate to much on the total number of calories consumed because of your age, however eating the right things and making sure you feel satisfied all day. Eating 6 small meals all day will keep your body working and burns those calories we all dislike. Choose items that are high in fiber, low in sugar, and lower in fat (some fat is good, don't cut out everything). Water is also VERY important. Make sure you reach the recommended 8 glasses of water each day and you will see the difference after just one week.
I hope this helps a little bit. Remember that the fat will not just roll of your body so stick with it and keep a positive attitude. Instead of watching how much you weight, watch how much your belt notch changes. Seeing something physical will give you a more positive outlook on how things are going.
I don't count calories, carbs, fats or points on low carb, low fat, high fibre, high protein. And I have lost 31lbs/14kg and gained better health. I am now maintaining my 108lbs/49kg for more than a year, with more fruits and complex carbs.
Details such as my experience, meals, recipes, foods to buy, reading labels, walking as an exercise and to shape the body etc etc, are in my blog.
Xiaozhen
Don't fret about the calories. Just do at least 30 minutes of high intensity cario everyday until you reach your goal.
I don't think you need to go on a diet my 12 year old son is 110 pouns and ur only 16 mroe pounds but if u really insist drink water have salads veggies heres a link to a dieting site
http://www.thecolumn.org/3-day-diet.asp that has a 3day dieting plan
Well, Gina, that is an average weight for someone your age and height! You really don't need to loose anything. It's probably in your head about being self concious, it should be about how you feel, not how people look at you. If you do want to stay healthy, though, try eating healthy food, it's not really about calories, just eating better! You will even feel better about yourself when you do. I hope this helps.
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