Lose 25 Pounds FAQ:
I am 5′ 9 1/2″, weight 162, 17 years old, male, medium buid, looking for a nice girl haha jk, well all of that and I’m taking in 1900 calories a day.
I am 5′ 9 1/2″, weight 162, 17 years old, male, medium buid, looking for a nice girl haha jk, well all of that and I’m taking in 1900 calories a day.
I am active and just want to know a few tips that you know of or have used to lose weight. Mainly an estimate of calories to be burned (by exercising) running, or jump roping (things that dont cost hardly anything) I have one 20 pound dumbell, and a treadmill, and a punching bag, and a jump rope
thanks
Oh yeah, I have like 16 percent body fat
I’m able to exercise any amount of time a day, I have time and I will do the hard work just tell me how many i should burn
{ 7 comments… read them below or add one }
its 3600 per pound
so round to 4K, so 100K Kilo calories
Exercising is a terrible way to lose weight. It takes HOURS ofe exercise to burn off for example a donut. YOu need to adjust your calorie intake until you start losing and you need to work out about 1/2 hour about 4-6 days a week.
i really dont think you can loose 25 ibs in only 3 months. maybe 20 ibs. you can exercise and watch what you eat. but please dont starve yourself
well if you think about. You would have to burn 3500 calories to lose one pound. so what you’d have to do is to eat less calories and burn off more. the more muscle you have the more fat you burn. running is a great way lose weight and burn off the pounds! Watch what you eat too can make a big difference on how quickly you lose the weight.
You’re taking in TOO many calories … Need to cut that to about 1,300 … You need to burn 2x more then what you take in …
Run or jog about 3-5 miles a day … Weight train … But what is most important right now is shedding the FAT, then you can begin defining your muscles
Sounds like you have everything you need and know what to do and have set a VERY healthy and VERY realistic goal for yourself. Why did you even ask this question LOL! You’re plan sounds great!
P.S. The poster above named “Royal”: Royal, this is a GUY!!!! 1300 calories is what a WOMAN needs to cut back to if she wants to lose weight. His calories are about right for a MALE at his height. Not to mention, he say’s he’s got 16% body fat so, he would need about that many calories so that he can maintain his muscle mass and burn fat. (Although 16% is kind of normal - why do you want to lose 25 pounds?) You do realize that muscle weight a lot more than fat, right?
The only advice/tip I have for helping your metaoblism along is: spinkle some red pepper flakes on some of your food, like egg whites. Red Pepper flakes speed up your metabolism. Don’t use too much though because if you do - you could end up with a very ouchy tummy. Red pepper flakes are hot and spicy.
Calculate your BMR basal metabolic rate (try). This is the number of calories you need each day in order to stay alive, even if you do nothing.
Once you have your BMR on the above page, click on the link below the calculator that says “calculate your Daily Calorie Needs.”
Once you know your daily calorie needs, simply compare that to what you are eating now. In order to lose fat reduce your intake below that number by up to 20%. Let’s say your daily calories need totals 2500 (1500 BMR + 1000 activity). Reduce this by 20% or 500 calories, and this is how much you should eat each day to lose fat safely.
Notice I say lose FAT. If you cut back by more than 20% your metabolism will slow and you will start to burn off muscle rather than fat as your body goes into starvation mode. Your body will think food is scarce and will try to save the fat until the very end in order to keep you alive (remember, your body just thinks there is no food around).
If you have a calorie deficit of 500 calories per day (daily calorie need is 2500, but you are only eating 2000), you will lose 3500 calories per week (500×7=3500), or 1 pound of fat.
You can lose faster by exercising (e.g. cardio), but make sure you don’t have more than a 20% calorie deficit.
Let’s see how additional exercise will allow you to lose weight more quickly.
In the example above, your total daily calorie need was 2500. If you do extra cardio & burn another 500 calories running or riding an exercise bike, then your total for the day is 3000. As you are not to exceed a 20% calorie deficit, 20% of 3000 is 600 calories, so your intake for the day should be 2400 (3000-600). Now you will lose 600×7=4200 calories or 1.17 pounds in a week. You have just increased your fat loss rate by about 17%.
The important point here is that you HAVE TO EAT MORE to lose faster. In the first example, you are eating 2000 calories per day to lose 500. In the second you are eating 2400 per day to lose 600. If you want to lose faster then just exercise more (within reason), but make sure your calorie deficit is no more than 20%.
This is how you lose fat, not water or muscle. If you lose muscle by going on some crazy ultra low calorie diet you will lose weight for sure, but it won’t be fat. You will lose water & muscle, and slow your metabolism. With a slower metabolism & less muscle, your BMR will be lower.
You are eating too few calories at 1900 per day. Your BMR is around 1835.
To see how many calories various activities check a site such as
Add your BMR + your calories burned off due to activity/exercise & reduce that number by 20%.
You can play with the numbers a little to increase your fat loss rate (eat more, exercise more), but likely you will be able to realistically lose one or two pounds per week. Even so, you should be able to lose your 25 pounds (and keep them off) in about 12 weeks.
If you have alot of muscle, you may want to use body fat percentage to keep yourself in your healthiest weight range. Tools like BMI & height-weight charts dont work well for those with alot of muscle.
Here are some guidelines for body fat:
-”Ripped”: men 3-6%
-Very Lean (excellent): men < 9%
-Lean (good): men 10-14%
-Average (fair): men 15-19%
-Below average (poor): men 20-25%
-Major improvement needed (Very poor): men 26-30%+
Good luck!
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