Your Questions About Weight Loss Calculator

by Maricela on March 12, 2013

Carol asks…

How to lose weight as a 14 year old boy?

I am 14 years old, about 5′ 7″, and I weigh about 98 lbs. I would like to get down to about 90. I run 4-5 miles on weekdays, and this has helped a little but not enough. Any other suggestions? Also, which would be more effective to weight loss: running or biking? Thanks!

Maricela answers:

Find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
Eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast – they give you energy
have lean meat (protein) for dinner – repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
Ofcourse you can spoil yourself once in a while with a little treat:)

Steven asks…

How many weight watchers points would I get to eat?

Im already on LA weight loss and have done GREAT so Im not looking for a free way to do weight watchers. Im just curious about how many points I’d get if I were on weight watchers.

Im 5 6” and weight 134.4 naked first thing in the am. lol.

How do they decided?

Maricela answers:

I have the book in my hand right now…You have to add the numbers in order to get your points. Ready?

Are you:
Female?—–2pts
Male?——-8pts
A Nursing Mom*?—–12pts

How Old Are You?
17*-26———4pts
27-37———3pts
38-47———2pts
48-58———1pts
Over 58——-0pts

What do you weigh?
Enter the first two digits of your weight in pounds. For example, if you weigh 175, enter 17. If you weigh less than 100 pounds, enter the first digit of your weight in pounds. I.e. For 98, enter 9.

How tall are you?
Under 5’1″—-0pts
5’1″-5’10”—-1pts
Over 5’10”—-2pts

Do you spend most of your day:
Sitting down?——————0pts
(e.g. As a receptionist, bus driver, cab driver)
Occasionally sitting, but mainly standing?—2pts
(e.g. Sales person, housewife, cook, teacher)
Walking most of the time?——-4pts
(e.g. Waiter, mailman)
Doing physically hard work most of the time?—6pts
(e.g. Nurse, gardener, construction worker)

The total is your daily points target.

*Nursing moms and young people under 17 should talk with a WW leader before beginning the program.

**If your total is less than 18, your daily points target is 18; if your total is more than 44, your daily points target is 44.

***Retake the quiz as your weight goes down, as you get older or if you change the way you spend you day.

Remember that you have 35 allowance points each week as well. You can save them to eat out once a week, or however you choose. You don’t even have to use them if you don’t want to. Keep in mind that they start over each week.

You also earn more points when you exercise. You have to have a points calculator to help determine how many points you’ve earned.

I was able to lose 25 pounds within two months. The weight melted right off. If I can do it, I know you can too. It works. Trust me! GOOD LUCK!

Chris asks…

How many miles do I need to run in a single cardio workout and How many times a week?

How many miles do I need to run in a single cardio workout or how many calories do I need to burn in a single workout to ensure proper weight loss. I am looking to lose upto 20 pounds the healthy way.
Also is it ok to combine cardio and strength training in the same session?? How many mins of each shuld b done and what shoul b the frequency.

Maricela answers:

Please see “Physical Activity Calorie Calculators” source link below.

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 an online, desktop, or cell phone diet and fitness calculator. 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.

Here are two articles on how to break through a weight loss plateau:
http://www.webmd.com/content/article/86/99147.htm
http://www.webmd.com/content/pages/18/102117.htm

*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.

Do not try fad diets or diet pills. 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

The following are food pyramids and several articles on what you should eat everyday:
Food Pyramids:
http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
http://www.mypyramid.gov/
Antioxidant Superstars – Vegetables and Beans:
http://www.webmd.com/content/article/104/107638.html
Antioxidant Loaded Fruits:
http://www.webmd.com/content/article/104/107640.html
Good Carbs Mean Better Weight:
http://www.webmd.com/content/article/100/105783.htm
The Benefits of Protein:
http://www.webmd.com/content/article/85/98824.htm
Some Fats Are Good For You:
http://www.webmd.com/content/article/49/40075.htm
Antioxidants in Green and Black Tea:
http://www.webmd.com/content/article/104/107641.html
What You Should Eat Daily:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_201.jhtml
Best Foods to Fight off Disease and Keep You Healthy:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_101.jhtml

*3) Perform cardiovascular, core, and/or strength training on most days. Read a book or find a certified trainer to make sure you’re doing all exercises correctly.

The following is a website and numerous articles on cardiovascular, core, and strength training:
Exercise Prescription on the Net
http://www.exrx.net/
Starting an Exercise Program:
http://www.primusweb.com/fitnesspartner/library/activity/startexercise.htm
Strength Training Basics:
http://www.primusweb.com/fitnesspartner/library/activity/trainbasics.htm
Cardiovascular Machine Workouts:
http://www.primusweb.com/fitnesspartner/library/activity/cardiowork.htm
Balance Your Way to a Stronger Body:
http://www.webmd.com/content/article/64/72314.htm
Understanding Your Training Heart Rate:
http://www.primusweb.com/fitnesspartner/library/activity/thr.htm
Exercise Errors:
http://www.primusweb.com/fitnesspartner/library/activity/errors.htm
Getting a Flat Stomach:
http://www.webmd.com/content/article/71/81365.htm
Weight Lifting – Does Order Matter:
http://www.webmd.com/content/article/80/96440.htm
Encouraging Exercise in Your Kids:
http://www.webmd.com/content/article/95/103524.htm
Strength Training Safe and Effective for Kids:
http://www.webmd.com/content/article/32/1728_81005.htm

*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 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 have any questions and good luck!

*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.

George asks…

How many calories should I eat per day if I’m trying to lose weight?

Pretty straight forward question,
If I’m trying to lose weight,
roughly how many calories should I be eating per day for optimal weight loss?

Maricela answers:

It all depends on your gender, height, age, and weight. You can find multiple calorie needs calculators online but you must take these and experiment. Everyone’s body varies in the amount needed. Some people have faster metabolisms than others. Here are some sites that offer a calorie calculator. Once you guesstimate how many your body requires you must subtract an amount depending on how fast you want to lose weight. To lose 1 pound in a week you must subtract around 500 calories from your required caloric needs.

Http://www.freedieting.com/tools/calorie_calculator.htm
http://www.bodyforlife2.com/calorie_intake.htm
http://www.healthyweightforum.org/eng/calculators/calories-required/
They will all be a little different… You must experiment with the numbers… Also, these sites can list calorie needs higher than necessary.

“There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.

If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.”

Good luck!

Betty asks…

How much weight can I realistically expect to lose in 8 weeks?

I just stepped on the scale this morning and was shocked at the number! (which was 175) I was thinking that I weighed in the 165 range. = ( Anyway, I am going on vacation in mid March and would like to lose a bit of weight. I’m 5’5… what is a realisitc goal for me in 8 weeks? Any suggestions on how to kick start the weight loss? Thanks guys!

Maricela answers:

Find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 400-600cal off that number and thats how much you need to lose.
Eat 5-6 small meals a day (eat every 2-3 hours – it optimizes your metabolism)
5-8 servings of fruit and veggies a day (have lots of veggies to eat in between meals if you are still hungry)
8 glasses of water -carry bottle of water with you and when you feel hungry drink it – we often confuse hunger with thirst (our bodies confuse it)
have complex carbs for breakfast – they give you energy
have protein (lean meat, legumes etc) for dinner – repairs muscle
cardio is the only fat burning exercise and burns fat all over your body (running, jogging, swimming, spinning, elliptical etc) 4-6 times a week for average of 45min, light weight training a few times a week (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, ice cream, candy etc) and nothing fried, oily.
Of course you can spoil yourself once in a while with a little treat:)
use fitday.com for tracking your intake

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