just starting a fat loss diet. Have a few questions

[bryann9182]

hey guys, im trying to shed 5-10lbs of body fat off me for when the warmer months come, and I have a few questions.

I'm a 22 year old , 5'7" and 146lbs.
According to various sites, BMR is roughly 1665 calories.
I workout 3 times a week, doing 10-15 minutes of running @ 7mph, 30 minutes of walking @ 4 mph, and roughly 20 minutes of moderate weight lifting.
According to various exercise sites, it says i'm burning roughly 300-350 calories from the 40-45 minutes of cardio that I do three times a week

When I multiply BMR by an activity multiplier, I select "moderately active 3-5 days a week" and multiply BMR by 1.5, giving me 2500 calories per day.

questions:
This is how many calories body needs 7 days a week to maintain current weight correct?
Does 2500 calories a day seem too high for someone size?
In order to lose weight, I should subtract 500 calories from the 2500, correct?
Can I do this by taking the ~300 calories I burn from exercise three times per week, and just eat 200 less?
So eating 2300 calories a day, and burning off the other 300 through exercise three times a week would cause me to lose fat?
On days where I do not exercise, should I consume only 2000 calories to lose fat? thanks

[bryann9182]

no help?

[Boss Man]

Simple short response.

2,500 calories a day will be fine for now.

1lb of extra muscle will stimulate another 45-50 burned calories, so you'll be fine doing that, also the exercise itself will burn some calories anyway, by increasing metabolic activity and thermogenic activity too.

[SeWree]

Hi Bryan!

answer question 1:
Yes, in average per day this is what your body needs. That means, you can also eat/drink less calories one day according to your BMR and another day more and still keep the average/day for the week.

answer question 2:
seems pretty okay I think, also considering your weekly sportive activity level

answer question 3:
That's one way to do it, yes. There are others too. To lose 10 pounds - I would suggest to take about 10 weeks if you want it off for long and very healthy, but you could still do it healthy in 5 weeks??!! - you have several options. For 1 pound of pure fat loss per week - to not push yourself to hard - you need to burn 4.500 calories!!! So in this case ~650 calories per day! That's about an (-other) hour - to not make it to scientific here - of weight training in combination with cardio training at the gym. Or an hour of fast jogging or nordic walking or boxing. Not just subtract the calories, also change YOUR diet! Less carbs, more protein and the right fats!

answer question 4:
Wouldn't do it that way, because you will see that you will be hungry and then you have to feed your body with energy. So, stay with 2.500 at first - might get even more with more exercise - but change your diet/food intake!

answer question 5:
Reduce it after one week if possible (about 200 calories less) and change your diet! Go to not more than 10 grams of fat per day and carbs down to 150 or 100 grams per day at the end. Lower it bit by bit! Make the protein your main energy deliverer!

answer question 6:
No, not depending on exercising, more on the week! Means, lower your overall calories bit by bit / week by week about for 200 calories or so. You probably need to exercise anyways 4 or 5 times a week or more. Only if it's just an hour it's better for a constant weight loss over 10 weeks, believe me. Been there, done that! A LOT! Often lost 12 pounds in 12 weeks and always with at least 5 times sportive activity per week for at least 1,5 hours!

Wish you all the Best and luck

Sebastian
from
weight-loss-tips-deluxe.com

[scottgaran]

Hey Sebastian are you grabbing your "junk" in the pic. kinda scares me a little!

[SeWree]

Hi Scott!

I'm sorry! Didn't mean to scare you. And "No" I am not grabbing anything there! Definitely not! Sorry to offend you! I am just flexing right arm kinda funny there to make the vessel look good. I musty admit it looks a little funny.

Hope that I cleared that up and changed this pic a little. Hope you like that better, if not please let me know and I will put in a totally new one.

Take care

Sebastian

[scottgaran]

I was just busting on you alittle Sebastian. That goes on here a little.

[SeWree]

No problem Scott! Thanks anyway for your respond again.

See you around

Sebastian

[DanPetraglia]

With certain calorie tracking programs out there (mostly electronic now a days) you can put a general stamp on where you stand. Low calorie diets can range anywhere from 2500-1500-1000- and some even under 1000. I talk about some of these diets on blog. Good luck guys

http://fitnessandweightlosscentral.com

[fatman2011]

2,500 calories per day is good to maintain your weight.
Having a moderate exercise may help you loose fats.
Eat more protein so that you can increase your muscle mass, so that while
you loose some fats some muscles will be in exchange.
Make sure also that you have a complete and well balanced diet. Vitamins
and minerals should not be neglected, so that your body will grow strong,
and looking healthy.