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(please no lectures about what foods in this list you think i should or shouldn't be eating, i'm going to eat what i like, i just want to do it in the right moderation for a maintainable weight).
If I stay at or below 1500 calories a day and I work out for about 10-20 min a day 4-5 days a week (doing things like aerobics, belly dancing, yoga, running) will i lose a natural flow of weight?
(to give you an idea of what i will eat...i have some health shakes (160 calories per serving) that are like ensure where you can drink them when you are busy or to replace a meal but they have a meal supply of nutrients- 2 of those, a grilled chicken sandwich with no sauce at 400 calories, 2 ice cream sandwich bars that are 100 calories each, and a pack and a 1/2 of ramen at about 300 calories and i usually drink water but let's go ahead and add in 3- 8oz glasses of arizona iced tea at 90 calories per serving...1490 calories for the day.
i just want something regular that i can enjoy and keep up with. that is what i am doing right now. I just haven't made it totally regular yet.
This is the formula for calculating the amount of calories you need to consume to keep your weight at the current level:
http://en.wikipedia.org/wiki/Harris-Benedict_equation
Don't forget to apply the activity modifier.
You need to keep your net calorie consumption below the result of that formula to lose weight. What you eat doesn't matter, as long as the total calories you eat is less than that. You can also burn calories through exercise, but the amount of calories burned through your exercise regimen is negligible - perhaps 50 calories each time. You can still apply your exercise to the activity modifier mentioned above, which should be 1.55 (moderate exercise) for your exercise regimen.
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Great. Thank you so much!
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