Im setting up a chart for myself to keep me from giving up on dieting, and I want to set up a reasonably high goal to aim for in terms of weight loss. What is a healthy amount of weight to lose in the course of ONE MONTH.
For extra details, im 14 (turning 15 in two months), I weigh between 164-170lbs, Im on my school swimteam in which we swim over 4000yds every practice (6 practices per week + meets on thursdays) and I also plan on fitting running for 15 minutes into my schedule at least every other day. I dont eat junk food or fast food, but I eat a lot of things like crackers and popcorn, which I will be giving up for more fruits and veggies. I dont eat much dairy, just skim milk, and I only eat whatever meat my parents cook (which is always healthy, since my parents are very health concious)
Some of my fat is probably also muscle (im a black belt in karate) and I also play a lot of DDR.
A lot of info to swallow, but any advice?
I also drink a lot of coffee (yes, I know how unhealthy that is for growth at my age ^^;), but I plan to switch that out with green tea.
Answer: Your goal should be 2-3 lbs a week. You should cut your calorie intake to around 2000 a day and exercise for at least a half an hour a day three times a week. Also remember that if you gain muscle it weighs more then fat so take that into consideration.
I'm 18 and have played volleyball for 8 years. It's ironic because I have a lot of muscle in my legs and stomach but I cannot burn the fat that's on top of it. I eat healthy and go to the gym 5 days a week. My legs are my biggest problem but I know I cannot target fat loss. Does anybody have a gym and diet plan I can follow? Cuz I will be glad to try anything I hear!!!
Answer: Edit: made a youtube video http://www.youtube.com/watch?v=jP5WGL9ID2Q
1. check the "i agree box"
2. click next step
3. Enter your information
4. Choose a ACCURATE "activity level" ( the explanations are in the small box "definitions")
5. (optional) if you know your body fat percentage enter that in.
6. on the right there is a the blue box labeled "Total Daily Energy Expenditure (TDEE)" followed by a calorie number.
7. take the calorie number and multiply by 0.20 and keep this answer.
8. take the TDEE number and subtract it from the number you got from step 7.
9. Step 8's answer is how many calories you must eat to lose weight.
10. This projection is projected at a 1-2 lbs fat loss per week (as recommended by professional dietitians)
11. Go to next step in the website
12. On the "rest day" chart there should be a " % under tdee" option. toggle it up or down to make that number equal to step 8 answer.
13. On your left there is a "macronutrients" label and underneath it a tab called "protein" set this tab for 1g / lb bodyweight--IF IT IS NOT SET THERE ALREADY.
14. Carbs / Fat split can be set to anyone you like. IF you prefer one over the other. You can customize it as well by dragging the sliders on the charts.
15. Copy the "rest days" to "workout days" --make them the same.
16. NOTICE in the charts it tells you how many "g" or grams of each: protein, carbs, fats you should eat. EAT THAT AMOUNT and it WILL equal your correct calories for fat loss.
17. Go to next step
18. Under "goals" tab select how many lbs you want to lose. It should show you an estimate of how long it will take you.
19. Calorieking.com to help you calculate how many proteins/carbs/fats are in certain foods. (you can use other websites as well)
20. Eat according to your diet that you have just set up and you'll lose fat.
If you want to lose fat faster, decrease your " % under tdee" and eat accordingly. I don't recommend losing more than 2lbs per week. 3lbs at maximum. Any questions, just ask.
Im 14 soon 15 and 5'9. Im 164 pounds and i want to lose some weight so every morning i run for 45 minutes, lift weights for 30 minutes and shoot hoops for an hour. I now eat 2100 calories a day. I want to get to to 150 - 155 pounds. Is this a good way to achieve my goal? If so how long will it take? If not what should i do differently?
Thanks to anyone who even tries to be helpful.
Answer: If you talk to most people, you'll probably find that everyone feels like they need to lose weight, even people who appear to be at a healthy weight. Often our weight loss goals are based on what we think we should look like rather than what's reasonable for our bodies right now. There are broad parameters to use to figure out if you need to lose weight but, in general, a candidate for weight loss may have the following characteristics:
A BMI of more than 25
A Waist-Hip ratio of higher than .8 for women and higher than 1.0 men
An Abdominal Girth measurement of more than 35 inches in women and 40 inches in men
Of course, those aren't the only clues that tell us we need to lose weight. There are those annoying indications like tight clothes, getting out of breath doing simple activities, or stepping on a scale for the first time in awhile. However, before you set goals based on what you think you should weigh, make sure you see your doctor to get an individual assessment.
Set Your Goals
If you've determined you do need to lose weight, your next step is to set a reasonable weight loss goal for yourself. You can base your goals on any number of factors, but a great place to start would be the general recommendations set out by the American College of Sports Medicine which are 5-10% of body weight or one to two pounds per week.
You can also use these calculators to set your goals:
Ideal Body Weight Calculator
How to Assess your Ideal Body Weight
Height – Weight Chart
Keep in mind that these calculations offer guesstimates. There are a number of factors that affect weight, so it’s best to take the results you get with a grain of salt. For example, BMI is affected by how much muscle you have…if you have more muscle, your weight might actually be higher than what is considered healthy on the BMI chart, even though you have a healthy body fat percentage.
Another way to do this is to focus less on a target weight and more on making healthy choices each day to reduce your calories. One way to look at this is your Lowest Sustainable Weight. In this case, you would create a calorie deficit (with diet and exercise) and let your body respond to that over time. Eventually, you'll get to a weight you can sustain and feel good about.
Make a Plan
However you determine your weight loss goals, you should record that goal and then make a plan to reach it. Look at your goal objectively: is it specific, measureable, attainable, realistic and tangible? Here's a sample to see how it works:
Assume I am 5'7" tall and weigh 160 pounds. According to the calculators above, my BMI is 25.1, which falls under the 'overweight' category. If I lose just 10 pounds, my BMI will be at a healthier 23.5.
To lose 10 pounds in 12 weeks. I'll need to cut my calories each day by 300-500 through both diet and exercise.
To reach this goal I will:
Replace my morning Egg McMuffin (300 calories) with a bowl of oatmeal (about 180 calories).
Replace one Coke (150 calories) with Fresca (0 calories).
Walk for at least 30 minutes at 3.5-4.0 mph 3 days a week (approx. 180-240 calories burned).
Strength train 2 days a week for 30 minutes (approx. 140-280 calories burned)
Total Calories burned each day: 270 - 550 (depending on whether I exercise).
Looking at this example, you can see that breaking down your goal into specific steps can help you focus on your daily tasks. Just remember to adjust your goal whenever you need to. If you find you're not losing weight as quickly as you thought (and this is very normal), change your goal weight or the length of time to reach it. Remember, your goal needs to be attainable, so be willing to set new goals if the old ones aren't working for you.
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