HELP NEEDED!! I changed my “diet plan”
Question by —: Guidance & Support Necessary!! I changed my “diet plan plan” =/ …?
So, at first my objective was to lose 20 lbs
go from 145 lbs to 125 lbs
I started by consuming around 1000-1200 calories a day (all wholesome food, absolutely nothing proccessed)
and burning about 500 by way of exercise
according to an on-line calculator i necessary to eat 2357 calories to keep my excess weight of 145
so therefore my calorie defecit was around 1500/day
following this, i lost 6 lbs in much less than two weeks (most of it might have been water weight)
which appararently is dangerous and only temporary
so i was speaking to my mom, and she told me that 125 was an unreasonable objective and that I need to try to maintain between 137-138 to be healthy. following a lot arguing, we decided that I should attempt to attain 132lbs
So I have 6 weeks prior to school begins and I correct now I’m about 140 lbs. I will need to lose eight lbs, (roughly 1.five/week, rather of 3/week like prior to)
I was questioning if I maintained my exercising (burning 500 calories/day), how a lot need to i boost my eaten calories by to shed those eight lbs?
Any advice, tips, assist appreciated 
thanks
and btw, I’m 16 years old, female, 5’6, 140 lbs
and sorry for the novel
Very best answer:
Answer by Hannibal the Cannibal
Yes, your mother is correct. A lot of folks hear “calories in, calories out” and begin doing what you are undertaking, but there’s a flaw in there that they’re unaware of. Let me show you how a calorie deficit functions.
For your age, gender, height, and weight, your basal metabolic rate (calories burned day-to-day if you did absolutely nothing at all at all but sit and watch Tv) is roughly 1500 calories. That’s how many calories your physique will use just undertaking points like pumping blood, regulating body temperature, processing food, processing waste, thinking, breathing, replacing skin cells, blinking, expanding hair, you get the idea. If you take away calories from this, it puts you in a predicament exactly where you are denying your physique calories (aka, starving oneself), and your body will not appreciate this. It reacts with factors like eating up muscle mass and leaving the fat cells, hoarding any food you consume as body fat, not repairing tissue as well as it ought to (hair thins and falls out, skin yellows and flakes off, nails turn into brittle), experiencing fatigue, difficulty concentrating, passing out, etc.. So, if you had been to eat 1500 calories a day (your BMR) and burn 500, you’re only giving your physique 1000 calories when it requirements 1500 just to function. See why that’s a dilemma? The body can go below the 1500 often, but it’s not one thing that you want to keep up for any lengthy quantity of time, and the excess weight lost in that time will be temporary.
So how do you produce a calorie deficit correctly? There are internet sites that will assist you with this…they calculate the BMR and then add calories based on how active you are. I calculated your regular caloric intake for becoming quite active, and it listed 2023 calories per day. This is the amount that you should consume if you want to remain the very same weight. But you’re attempting to shed weight, so ditch about 300 calories and you will be fine. This is a sustainable way to shed excess weight, and you have a low danger of gaining it back.
Of course, these are general numbers. Everyone is various and you’ll have to experiment. Retain with your proper diet of not eating any processed crap and adjust the numbers each and every few weeks to see how your physique responds. Keep in mind, weight isn’t a destination…health is a lifelong aim. Don’t forget to adjust up your physical exercise regimen. E-mail me what you are currently carrying out…that may possibly require tweaking as properly!
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