How many calories should I eat a day to effectively lose weight if I'm 5'2 and 110 lbs?
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Answers:
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm
Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html
It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.
Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/
A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions.
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
Other Answers:
this article has some great weight loss programs that will help you out
no more than 200 calories per day for six months.
5'2 /110 and u want to lose weight? Ummm...ok. Well you shouldn't exceed 1000 calories a day.
Quickly but won't last, like 1300 calories. To make it last, probably about 1650.
An active 165 pound man should eat 2000 calories, but 1200 or less is dangerous and very unhealthful.
1200-1500
1500
You do not need to lose weight and be anorexic. Stop reading magazines and accept that you are a healthy young girl, and enjoy it!
well to b on the safe side make surre it would b healthy to lose that wait go here if u wanna know
http://www.healthcastle.com/bmi-calculator.shtml
You don't need to diet, your skinny already. Loosing weight is not going to help you loose weight in just your lower body, you are going to loose weight everywhere, and you are going to look way to skinny. Talk to your doc before doing anything.
U should b in perfect shape but try no more then 1500 a day.
get your thyroid checked, your weight seems fine but if it is all concentrated on the lower body, sometimes it is hormonal imbalance due to thyroid problems
FORGET THE CALORIES!
You are skinny, if you want to get toned, go jogging!
Toned = Sexy
Freakishly starved skinny = Gross!
110?? thats not fat
Dont worry about the calories just take up walking about 3 miles 4 days a week. Sweat baby, really put your soul into it. Later sweet
Oh my gosh! That is, like, the EXACT SAME as me! Seriously, check out my latest question! I'm 5'3 and weigh 111 right now, and I'm just tired of doing crunches because it's not getting that lower part/ gut thing. I asked my mom's gym lady and she said to do some leg lifts. Lay on the ground, hands underneath your butt, and then lift your legs six inches off the ground for a few seconds, then repeat. Wow, that's crazy that you brought this up, because that is literally what I'm dealing with right now! Good luck and have fun!
you sound great to me, what I did is eat one third of what I normally eat, and walk alot, medeum to fast pace, also worked for few of my friends, have to do it everry day and drink 8 glasses of water a day if you like water or not, you will see improvement in three weeks.
your weight is very low and you should not lose more weight.
if you are over 16, consider working with weights to shape your lower body. consider learning to love your unique self.
your weight is low.
Well if you active i would say around 1800-2000, but if you not active then maybe around 1500 but try to exersize.
You don't need to lose weight and you should be taking in between 1500-2000 calories a day.
Its all in your diet on how to lose weight, Now the reason is because you want to lose more calories then you eat in a day. make sense? So if your working out and you ate lets say 1000 calories then you would want to lose 1200, or some thing like that...
At your current weight, you should focus on exercise and toning and not the scales. Your weight is within the normal range for your height. Try Pilate's or yoga and stretching exercises to get the shape, strength and energy that you want - and toss those scales.
I’m sorry, 5” 2” and 110 lb. is NOT fat. If you think your body is bottom-heavy, let me assure you, as a woman who has worked in a male-dominated field for years, I got to know some things most women do not know about men. Ladies, let me say this clear and loud: we are WAY too hard on ourselves. As I listened to these men make comments about women, I realized that they like ALL kinds of women. They tend to look at what is attractive in a woman, not the negative. That’s what we focus on. Lighten up and love yourselves, please. If you don’t you are wasting valuable time.
You are WNL (within normal limits) for your height & weight. You can tone your lower extremities with exercise but if you are trying to diet when your wt is only 110#, I would recommend you ask a couple of friends for "their" opinion on whether you need to lose wt. or not. Could be your judgement is not WNL. Try an 1800 calorie a day diet.
if you were any smaller you wouldnt exist. I'm 5ft tall and acording to all the reserch i have done you are at the optimal weight for your height. you have no need to diet.
You should take 1200-1500. If you dont take enough than your body will start to eat the fat cells. That sounds good but it isnt. What yo want to do is transform your fat cells to muscle tissue and then tone your muscle tissue to where you will lose alot of inches but not as much weight. When your body starts to eat your fot cells due to not enough intake of calories your fat cells will be eaten but all that leaves left is the little muscle you have and your skin. So the result will be a very flabby lower body. You need fat to make muscle. So no less than 1200, and no more than 1500.
Sounds to me that you are not overweight... just eat healthy, watch your portions and excercise. Between 1200 and 1500 is ok for your height and weight but don's get too skinny! that's not healthy and doesnt look good at all! Take care!
CHeck your email!! ; )
When it comes to caloric intake, your body is like a combination of a bank account and a car's fuel efficiency rating.
But when you use those analogies and evaluate the facs about what calories are and what tey mean to your body, YOU will have control of you weight gain or loss (unless, of course there is some other kind of illness going on).
OK, first some definitions: Calories are units of heat. If you think of the Spanishih word for hot, "Calor" you'll see that the connection between Calories and heat are found in many expressions.
Thes units of heat are most typically measured in grams. For it is each gram of the various food components that we consume that determine how many total calories we take in per day.
Example:
Fats: 1 gram = 9 calories
Proteins: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
These "heat units" known as calories give us the energy we need to get through each day.
Just like cars, every make and model of human has difernt fuel requirements. That is to say that is you are just laying in bed doing nothing, you body has what is called a "basal metabolic rate". This means if you never got out of bed, your body would need "x" number of units just to maintain your satus quo.
People have different metabolic needs, therefore teh cry of foul play when someone is known to hae a "high meablism". There are many factors that determine how much fuel you body needs per day to just maintainn itself the way it is,
If your body is made up of a lot of muscle, then you will need more calories t sustain yourself, that is because muscle is a more complete body tissue and requires more energy to maintain itself.
When it comes to understanding the universal measures it is simple, more like the bank account. 1 Pound = 3500 calories above what your body required to sustain itself and to handle all of the physical activity of the day.
If your baal metabolic rate requires 2,000 calories just to sustain itself by powering essential bodily functions. Then your physical activity during the day requred another 500 calories, then you needed 2500 calories to maintain the status quo. If you consistently take in 300 calories that would mean that you are taking in 500 more than ou need per day. So that means, if you do this, you would then gain one pound of weight in a week. (7 days x 500 calories = 3,500 extra calories which means oe extra pound).
Where does that extra pound go? It is usually stored as fat by your body. It is considered a reserve of energy when and if you need it in the future,
When you exercise, especially intensely, your body draws upon the energy reserves in your system that are easiest to burn (like finding dry leaves rather than wet logs). Carbs are the easiest energy source to quickly breakdown and are typically used by the body in this kind of situation. If you exercise more slowly, you ody is smart enough to adjust and burn the log term energy reserveand harder to burn caloric units, fats.
So bottom line:
3500 calories consumed more than your body requires = 1 lb of weight. No qustions asked or debated, thi is a fact, Everyone has a different need for calories er day based on their body mke up and their overall activity.
Still, keep in mind taking in 100 extra calries a day will add one pound of fat (stored energy) to your body. .
110 is great for your height. I dont know what you mean by large lower body though. With certain body types, there is just so much you can do.
Well you sound like a perfect weight to me, but if you are concerned about your lower body, try yoga to make it more streamlined. I wouldn't try to lose weight, just eat healthily. HTH.
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