Your Questions About Weight Loss Calculator

by Maricela on February 4, 2013

Carol asks…

What is a healthy diet for a swimmer trying to lose weight?

I have looked at many weight loss diets and many restrict carbs, but I look at information about a swimmer’s ideal diet and the main food is carbs.
How do you go about losing fat if you swim for 1hr/day for 4-5 days/week.

Maricela answers:

Regardless of your fat, protein, carb ratio, as long as calories in (eating) is less than calories out (burned off thru exercise and metabolism) you will drop weight.

The first thing you need to know is how many calories you need to “maintain” your weight (calculators will ask how much you currently weigh, height & work-out schedule). From there you can create a diet that is around 500 calories less than what you need to maintain (a 500 calorie deficit every day for 7 days will result in a loss of a pound..ie it takes 3,500 calories.). If you need “carbs” than you can focus on complex carbs (whole grains) to provide energy through-out the day.

Edit: There is a reason that health experts suggest only 1 – 2 pounds of loss a week. 500 – 1,000 calorie deficit is tough enough for most people…dropping it below that just isn’t practical / healthy. This is especially true for people that are already healthy or close to healthy weights (and is what makes them anorexic).

Heavy people can drop off 500 – 1,000 calories a day easy but that is usually because they can eat 3,000 – 3,500 calories to “maintain” there current heavy weight. So what if they cut back to eating 2,000 calories a day that is still a good amount of food.

Sharon asks…

Would doing this daily gradually contribute to weight loss?

I walk about 3 miles and dance salsa for an hour daily. Sometimes I “lift” 10 lbs dumbells for a bit. Would this eventually lead to weight loss? How long would it take to lose 30-40 lbs with this exercise routine?

– I am also changing my diet, and eat probably 1,100 calories MAX in a day.

I’m 5’5.5 ft, 149 lbs.

Maricela answers:

It’s not the exercise that determines your fat burn rate. It’s the diet, because you can always eat more calories than you can burn. You should calculate your normal caloric burn rate and then count calories making sure you consume no more than about 500 calories below your daily burn. You can go here http://www.myfitnesspal.com/ and look up food, track your calories, and let the site do all the math for you. Or you can go here http://www.caloriesperhour.com/index_burn.php and select the appropriate calculator and let it figure out your daily burn. For more info on dieting go here http://www.freedieting.com/

Exercise, over and above what you do normally, should be planned to achieve specific goals. It’s too difficult to workout regularly to do it blind with no goals or objectives. Figure out what it is you want to do from body sculpting to endurance to flexibility to balance and coordination, etc. And then plan your exercise to accomplish those goals.

You will burn fat in your sleep if your diet allows it. So, walk 3 miles or not. If you don’t enjoy it, don’t include it in your workout routine. Salsa dancing is great exercise because it’s physically demanding, it’s fun, and when all is said and done you look great on the dance floor. Don’t worry about the speed at which you lose weight. If you eat 500 calories less than your daily burn, you’ll lose about a pound per week which is good. Too much loss will get you stuck in starvation mode aka hibernation mode aka plateauing. You can go here to calculate your max caloric intake http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/ . Just follow the instructions. I’m guessing it will be about 1650 per day base on your biometrics and nominal exercise. I think you’ll find that 1100 calories/day is not enough and you’ll end up slowly your metabolism and having to fight your own body for each pound of fat you burn.

You may also find Scooby’s site interesting. He’s fun to watch and has a lot of good info on YouTube and his personal website. He won’t try to sell you anything either. Never mind his muscles. You can strength train a little or a lot and he’s go some good advice about dieting and fitness.

Check him out here:
SCOOBY (YouTube) – http://www.youtube.com/user/scooby1961
SCOOBY (Website) – http://scoobysworkshop.com/general_philosophy.htm

Good luck and good health!!

Robert asks…

How much weight will I loose doing this diet?

As of right now, I am 240 pounds. I want to weight 120, because that is healthy for my height. ( I am about 5’1 to 5’3)

If I do this, how much weight should I loose in a year? Or how long it may take me to get to 120?

– eat meat once a week
– eat less candy, more fruits and veggies
– walk for half an hour everyday
– drink only water

And is there any tips on weight loss?

Maricela answers:

The nature of your question tells me that you need to learn a little about weight loss and how it works. At you current weight and activity level, you would need to consume about 2700 calories a day to maintain your current weight. You need a calorie deficit of 3500 calories to lose a pound. So at this rate if you consume about 1500 calories a day you will have a calorie deficit of about 1200 calories a day and so would lose about 2 pounds a week initially. If you keep everything the same your rate of weight loss would slow down slightly as you get lighter. You need a calorie deficit of 3500 calories to lose a pound.

Http://www.freedieting.com/tools/calorie_calculator.htm

As much as we would like to think otherwise, there really is no magic answer to weight loss. There is no well kept secret, and no mystery solution, but there are simple things you can do that will help tremendously. Eat a healthy diet of about 1500 calories a day – you do need to learn to count calories and there are tons of sites that will help you with that, as well as the labels on foods. Start keeping a record everyday of what you eat, because we all usually tend to consume more calories than we think we do. Eliminate ALL junk food, sodas, pop, sweets, fried foods, fast foods, fruit juices, and processed foods. Everyday eat fruit, veggies, a few nuts, lean meat and fish, whole grain breads and cereals, low fat dairy products. Go for a brisk 45 minute walk twice a day if you can, everyday. Climb lots of stairs. Drink plenty of water. If at all possible start a weight lifting/strength training program at a gym and get some instruction from the gym trainer. It will work. Here are a few sites that may help.

Http://www.freedieting.com/tools/calorie_calculator.htm
http://www.muscleandstrength.com/workouts/12-week-beginners-training-routine.html
http://www.dummies.com/how-to/content/how-to-strengthen-chest-muscles-with-wall-pushups.html

Ken asks…

How much weight is normal to lose weekly?

I currently wiegh 143 and my goal is 116. That is 27lbs. I would like to do it in 5 weeks. That is 5.4 pounds a week. Do you think it is possible? Any weight loss tips/advice?

Maricela 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.

Joseph asks…

How much weight will i lose if i do this?

How much weight will I lose if I do this?:

1)Follow the Special K diet
2) Drink Zendo weight loss tea
3) Ride my stationary bike for 30 min-40 min, workout my arms, and do ab exercises.

How much weight will I lose in 1 month?
Thank You for your answer
Im 5’5 and weigh 132lbs
Ride stationar bik 30 min. 4x a week and jump rope 10 min 2x a week?

Maricela answers:

You can find out yourself with a Eat & Run burn Calculator:
http://weight-loss-pills-tips.blogspot.com/2009/05/eat-run-burn-calculator.html

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