im having trouble figuring out how much to eat a day. im 22, 5 ft, and 120 lbs. my body needs 1244 just to function and 1800 if i want to maintain my weight. i want to lose fat so how much should i eat in a day? the only time im active is when i exercise. i burn about 400 during hiit then lift weights. other than that, i'm sitting on my butt
Eat at least 1244 per day when you don’t exercise and eat 1640 when you dowilt weights. This creates a ~556 calorie deficit which is about a lb a week!
I'm Asian and rice has been very much part of my life since I was a fetus. I'm starting to gain a bit of wait and want to change my eating style. Do you have any suggestions for a replacement for rice?
Brown rice or quinoa work perfectly in every rice recipe I’ve tried!
How many meals should one eat everyday and how big of a portions? Including days when not exercising and days with.
It really depends on your schedule! I’ve seen people recommend 4-6 smaller meals. But 3 at a minimum! You must have breakfast.
As far as portions go, read the box and eat the recommended amount. Learn to judge by eye what an appropriate portion is too. You could use this food pyramid as a guide. If you’re eating fruit and vegetables, I think it’s safe to say you can eat as much as you want and still have it be a decent portion (with the exception of potatoes and avocados, high calorie ones etc).
When you don’t exercise, obviously eat less calories. Whether this is less meals or smaller portions is up to you!
could you write about weight plateau, how to get pass it, and maybe a little workout plan for a week and diet plan aswell?? pretty pretty please! im stuck, i've tried everything, believe me :(( don't know what to do..:(
I’ll do the workout plan and diet a little later because that takes up a lot of time (and people get paid to do this kind of stuff!) but I can share with you how to get over a weight plateau.
First, you need to evaluate what you’re currently doing If you’re doing everything right (as in following this exactly) you shouldn’t be at a plateau. And if you are at a plateau it will only be temporary. You need to realize that exercise will build muscle and at the same time lose fat, and this will cancel out effects seen on the scale! A better way to measure progress is to judge how you feel and how clothes fit!
Second, examine changes that can help you lose more weight So are you doing it right? Are you starving yourself? Are you working out too little? Track your progress with MyFitnessPal or Lose It! to find out. See where you’re deviating from the post I linked earlier. Try running a little longer, or completely cutting out bad sweets from your diet. Try drinking more water! The solution to your plateau might even be eating more if you’re restricting.
Getting over a plateau 100% depends on what you’re doing right now.
Post-workout: I love Greek yogurt (with fruit, honey or granola) as a post workout because it’s got some sugar carbs and tonsss of protein to rebuild muscles. I’ve heard chocolate milk is also awesome. As far as ratios go, I’d lean towards more protein for amino acids and more carbs to keep your energy (and glycogen) levels high.
Is it okay if I just do POP pilates/cardio, walk, run occasionally, and eat healthy? If I do that for 1 1/2 months can I lose 10 pounds?
Of course! That’s all part of a healthy lifestyle. But you need to realize that you can’t just do this only for 1.5 months and then stop. You’ll obviously return to the body you’re at now if you stop it all. 10 lbs in 6 weeks is possible but you are VERY likely to gain it all back just as quickly. Read the steps to healthy weight loss that I just posted for more info.