Quote:
Originally Posted by Lilyofthevalley  Can anyone give me some info my parents can read to let them know what my calorie intake should be and why? They seem to think that to be on a diet, you have to eat 1300 calories a day, and if you want it to be faster it should be 1200.
They can be so frustrating sometimes. |
A really REALLY good read is Tom Venuto's Burn the
fat, Feed The Muscle. That would be something REALLY good for your parents to read, to learn about the scientific processes of losing weight.
This site is good to work out your daily
calories needs - remember this number is how much you should eat if all you do is lay in bed all day!
BMR Calculator
Once you have found out how many
calories you need you need to add in your daily activity -
Harris Benedict Equation
This is done by multiplying your BMR by a number that equates to your daily activities.
Your basal metabolic rate seems to be around 1900
calories. This is how much you should eat if all you are doing is lying in bed all day.
Just say you get up and go to school or move around, go to the shops etc. you would need 1900
calories X 1.2 = 2280
calories.
Just say you started lightly exercising 1-3 days a week you would now need 2612
calories to maintain your weight.
Using this number - 2280
calories - to lose 1lb per week in
fat you would need to cut 500
calories from your
diet (theoretically) which would give you 1780
calories per day.
Just say you wanted to lose 1.5lbs of
fat per week, you could add in 250
calories worth of exercise (40 minute walk, 30 Minute run, 30 minute bike ride).
Being at 1200
calories per day does not mean that you will lose more
fat, you are basically starving your
body, and you might plateau earlier because you cut your
calories so drastically.
A good plan would be to eat maybe 1700
calories a day of unprocessed, fresh foods. Including lean proteins, dairy, complex carbs, healthy fats, fruits and vegetables, some treats.
It looks like you eat a lot of processed foods - if your parents want you to be healthy and lose weight maybe you should encourage them to buy more fruits and vegetables, and lean proteins.
Losing weight fast is not good!
I guarantee you it won't stay off... slowly losign weight is the key. You dont want to regain it all a couple of months after you go back to your normal
diet.
