how many cals

[alisonep]

How many calories should I eat  to lose 2lb per week or more. Im 29 153lb and 5"2 . Thanks im also doin a bit of exercise mainly speed walking. Ive got exercise bike too how long should I use it for? Any help appreciated. X

[alisonep]

Thankyou so much, im going to step up my exercise as much as I can. Would of liked 2lb a week but soppose 1 is better than nothing. Really need to lose a stone which ive put on in few months. Ive got dumbells what shall I  do with them apart from bicep curls? ? Xx

[Barb135]

Your BMR is 1372, which means that's the number of calories you need just to sustain yourself. In order to lose 2 lbs/week, you'd have to drop 1000 calories/day, which would leave you with only 372 calories.  That's a starvation diet and not nearly enough to live on.  It's recommended that women not go below 1200 calories/day.  That means you can only, safely, drop 172 calories/day.

You will have to step up your exercise in an effort to lose more weight.  Speed walking is good; however, interval training is better.   That's speed walking for 30 seconds to 1 minute, then slowing down to a "stroll" for 2-3 minutes, then speed walking for 30 seconds to 1 minute.  Alternate your speed like that for about 30 min/day, if possible.  

As for the exercise bike - the length of time you ride it, will depend on how fast you peddle.  Again, you could try the interval method - peddling fast for 30 seconds to 1 minute, then slowing down for 2-3 minutes.

Be sure to add some weight training, which builds muscles and muscle burns fat!!