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how many calories should I eat?
I'm 5'4" and I want to lose some weight. How many calories should I eat to lose weight? I dont think I burn much cause I dont really exersise a lot but also dont really have time for it because of school. should I eat below 1000 calories?
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Go high carb, low fat, whole foods, plant-based VEGAN! I went vegan this year and have lost 40 pounds, with minimal exercise, and eating AS MUCH as I desire bringing down my BMI from 30 to 24. I weigh less now than I did throughout high school, as an overweight teenager, even when I exercised for hours while on Junior Varsity and Varsity sports teams. I went to my annual physical earlier this month, and even my doctor was in shock.
My goal for next year is to lose 30-40 more pounds, I just need to start exercising on a regular basis. Nothing crazy, just 30-60 minutes of jogging, Ballet Beautiful, bike riding.. things like that.
I think it's amazing what I've accomplished so far, just by changing my diet, though. It's a lot easier to go vegan than it seems. I was never vegetarian, I went from being able to eat an entire box of pizza or entire tub of ice cream in one sitting to a full-fledged vegan. I now spend a lot less money on groceries, have more energy (never need caffeine, and never feel lethargic like I used to on a regular basis), have more concentration, am learning to cook, and etc. Try it for a week, that's how I started, and I felt so good that I just kept going, and it's now been 5 months! You can get every nutrient from plant foods, including protein!
Where do you get your protein?! 10 comebacks from a Vegan.
[Link](Mouse over link to see full location)
The only vitamin you need to supplement is B12, and one I personally recommend is Garden of Life's B12 spray (cause I personally hate swallowing pills, and methylcobalamin is better than cyanocobalamin). You can buy it at any health foods store (Whole Foods, Sprouts, Trader Joe's, etc.), or online.
More on vitamin B12
[Link](Mouse over link to see full location)
These two movies turned me into a vegan overnight.
Forks Over Knives
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Processed People
[Link](Mouse over link to see full location)
Cowspiracy
[Link](Mouse over link to see full location)
Here are some good YouTube channels that have helped me, too.
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Good luck!
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Never eat below 1200 Calories without consulting a doctor first, it could be dangerous! It is not healthy to lose more than two pounds a week especially if you're not really big to start out. That being said, there are websites that you can use that will track everything for you. I used [Link](Mouse over link to see full location) and I was able to lose 10 pounds in 2 months very easily. All you have to do is make an account and type in all of the food that you eat every day. It tells you what your calorie goal is for each day and graphs a lot of stuff if you're into that. You have to cut about 3500 calories to lose 1 pound. This means that if you cut what you're eating by 500 calories each day, you'll lose one pound every week. It sounds pretty simple, right? Just be careful that you don't let yourself go hungry and end up binging. That's one of the reasons why diets fail. Just go a little at a time. The slower you go and the less painful the process is, the more likely it is that the weight you lose won't come back! Good luck! :)
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The average amount of calories that a woman should eat a day is around 1500.
I undersand how being in school it's hard to have time to exercise and you are sitting studying a lot! This is a problem for everyone hence the term "the freshmen 15." In terms of taking care of your body and staying healthy school is hard. So as a successful surviver of here are some things you can do.
Sign up for a yoga, dance or aerobic class. They are usually only 1-2 credits meeting like twice week and it's really good for your body and mind. If you like dogs see if you can get jobs dog walking. Then it's part of your work and responsibility to get some exercise. I did this in college and all the old people in my building loved me for it. Ask around and check on crags list.
Secondly your metabolism may be a bit slower now because your getting older and, activity speeds up your metabolism so, lack of activity slows it down. On top of it all having a snack is an amazing study break activity! right? So here is what you do you slowly increase the amount of fiber in your diet. Be sure to do it with a lot of water. Fiber helps your digestion stay flowing and it really helps to curb your apatite so your not so hungry and feel fuller longer! So snack on things like Celery or high fiber crackers, or Cabbage. (you don't have to eat them plain, I like to eat them with low fat cottage cheese and a little pepper sprinkled on top) Be sure to eat a raw salad with lunch and or dinner. Seriously raw veggies are wonderful for your metabolism. If you eat a ton of fiber really fast you'll give yourself a lot of gas and stomach cramps so ease on slowly. I seriously cannot believe how much a good dose of fiber and water stops my hunger it's amazing. Another good trick is every time you stop your study to go have a snack make yourself drink a full glass of water before you start your snack. You will seriously eat at least 50% less then your normally would.
If you find that you often over eat, eating slower is a great way to stop that. On average you should chew a bite of food 25 times before you swallow it. This also helps you digest your food faster and easy because it's less work for the stomach. So it's great for your metabolism. You can also eat slower by making food that needs to be assembled as you eat it. like Fajitas or shared plates with many small salads. Also try eating with your roommates so you have conversation as you eat and theres time where your speaking in between bits of food. If you start eating slowly you'll find that often times you realize your full before you've even finished.
Lastly drink room temperature water rather then ice water cold things slow down your digestion.
Trust me each little trick can really add up to a lot!
Good luck honey :)
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Here is a calorie calculator where you can input your details and it will give you an estimate:
[Link](Mouse over link to see full location)
It wants an age range from 15 and up, but that should be close enough.
A few notes however:
- Treat this as an estimate and monitor the effect. Then adjust your calories to match your desired results.
- Do not try to do this too quickly. Particularly when you are young (though also for older people) weight loss should be slow, gradual, and sustainable. Do not aim for more than a pound a week.
- Make small changes to your diet that you believe you can sustain. Learn good eating practices, such as eating small balanced meals, not eating empty calories, and avoiding excessive saturated fats.
- Lastly, do try to get some exercise. Not just for the weight but for your general health. I wont push this point, but I truly do believe that anyone has the time to do 4 x 30 minutes of cardio per week... and that will literally do miracles for your well-being.
Good luck :)
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