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Looking for Any Advice


I am 24 next month and I weigh about 164lbs and my height is 5'4. I started eating better at the beginning of this month and recently started going to the gym. My goal weight is to be at least 140lbs. I usually have steamed vegetables and fresh fruit each day along with at least 8 glasses of water (most of the time it's more) and basically have been maintaining a much healthier diet (getting my grains, protein, etc). Since the 11th, I have been walking (very fast paced) on the tread mill for an hour at the gym, losing 480 calories each time each day (minus one day a week for a rest day) as a starting out point. I am being very careful with what I eat, but still managing to eat the right amount I should be having.

I was just wondering if anyone had any tips/advice/in-sight on anything else I should/could be doing to reach my goal weight. I have no exact set date to lose, but maybe I should? Am I getting enough exercise to eventually reach my goal or should I be doing more do you think? Thanks for reading my post and have a great day.
Best Answer
7296192 tn?1390180548
Hey buddy,

You're doing a pretty good job. I would suggest calculating your basal metabolic rate (the amount of energy your body uses when resting to keep you alive, essentially) and your daily caloric requirement (how many calories you should consume per day to maintain your weight, not lose or gain) based on your height and weight. You can do that by Googling how to.

Once you know how many calories you should be eating per day, you can then start eating less calories than that per day (lets say 200 less or 300 less) to lose weight. Typically, eating 500 less than your caloric requirement per day makes you lose 1 pound a week.

Don't give up the walks! :) They'll really help in the long run. I do jogs and sprints everyday, I'm at 186 lb, 6"1, would like to be 20-25 pounds lighter, then switch up my diet and pack on muscle. I've got that goal set for the end of 2014.
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7296192 tn?1390180548
Hey no problem. Since I posted I've modified my own diet plan too. I've taken out all sugars (including from honey, so now I eat my cornflakes and drink my coffees with no sugar) and the only fats I get are from skim milk, lean protein and 2 teaspoons of extra virgin olive oil per day (which is 119 calories, and 13.5g of mono-unsaturated fat).

I would suggest in addition to what I mentioned earlier that you also figure out how many proteins, carbs and fats you need to eat per day. It varies depending on your exercise levels. I don't really know a lot about it but that's what I do know, that it varies depending on your body and exercise.

My diet is 2000 calories, 150g proteins + 150g carbs + 88g fat. But despite this, I try to limit the fat as much as possible and to unsaturated fats only (saturated fats are the kind that's bad for you, found in stuff like animal fats, butter, dark chocolate, cream, cheese)
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Avatar universal
what kind of fruit do you eat?
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232020 tn?1390386852
WhitewufExternal User
Stop eating meat (especially the fast food variety)- you'll loose weight.  I guarantee it.
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Avatar universal
Hey there, thanks so much, I appreciate your advice! I will sit down and figure it all out in order to keep proper track. :D
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Avatar universal
Thank you very much, I will keep that in mind! :)
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649848 tn?1534633700
COMMUNITY LEADER
Walking is cardio and while it's excellent exercise, you should also be getting some strength/weight training, which will build muscle.  Muscle burns fat, so would help you lose more, more quickly.  

Make sure you have some protein with every meal.
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