Your Questions About Weight Loss Planner

by Maricela on May 5, 2013

Daniel asks…

How efficient is a low-calorie diet for weight loss?

I`ve heard many things about low-calorie diets, some say they`re no good for our health, others say how efficient they are. What`s the truth?

Maricela answers:

While a low calorie diet is effective for weight loss, you should combine your diet program with a workout program. However, be careful not to overdo it (don’t try to lose more than 2 lbs per week!). To start a low-calorie diet, you need to use a menu planner with a calorie counter. You can find a free one at With a menu planner, you can choose your meals the web site shows you how many calories you eat with your meals, and how many you need to eat daily to reach your target weight.

Laura asks…

How many calories should i eat everyday to loose 10 pounds in 1 month?

I used this calorie calculator and it said i needed to intake 2100 calories a day to maintain my weight. How much calories should i eat everyday to loose 10 pounds in 1 month. Is 1500 good? Btw can you guys make me a planner on how many calories to intake for each meal or snack? Thank you!

Maricela answers:

30 days x 2100 calories = 63,000

Minimum caloric intake to remain healthy = 1,800 day
30 days x 1800 calories = 54,000

Difference between 2100 calories/day and 1800 calories/day, one month:

Calories per pound: 3,500

Weight loss = almost 3 pounds over a month.

7 pounds of exercise = 24,500 calories

30 days of 816 calories worth of exercise = 7 pounds

So, if you reduce your calorie intake by 300 calories, and increase your daily activity by 816 calories, then you will lose ten pounds.

Unless you have a trainer, you cannot do this.

You can do about 500 calories a day by walking five miles a day, or running four miles a day.

Thomas asks…

How long should I wait to see results?

I recently posted asking about how many hours weekly I should walk in order to lose weight and see results. Many people said that walking is great, and others said that with walking alone, I will not see results.
I do have 3 younger siblings who are my responsibility during most of(if not all of) my free time. So whatever I do has to sourt of be fun for them also. I thought up a plan that will help get us all active together…

I have scheduled the following in my weekly planner.
Monday, Wednesday, Friday and Saturday we will be going swimming at an indoor pool. We have gone before, and usually spend about 2 hours swimming.
Because my only other free day is sunday, I will be trying hard to get at least a 2 hour walk into my day.

I am 4’11 and almost 195lbs. I already have healthy eatting habbits. I have been trying to lose weight for some time now and I think the reason for it not happening is lack of exercise.
I have to add that I work full time (40 hours a week) and I am a full time college student. Fitting this exercise into my schedule is going to be a challenge because already, i have very little time!

Suggestions would be fantastic… but please keep in mind that whatever I am doing has to be okay for my siblings (5, 6 and 7 years old) to do as well…as they are ALWAYS with me during my free time.

Thanks so much!
more details!! (I keep remembering things)

I’m only looking to lose about 10-15lbs at first. I tend to set my goals much higher, and then I usually get discouraged and fail.

How long do you think, with keeping my weekly plans the same (Swimming 4 days, walking 1 day) and eating healthy….how long should it take to lose 10lbs

I know that all of our bodies are different, im just looking for estimates

Maricela answers:

It Will take only a couple of days before you get results in your workout. You’ll notice that you’ll be walking easier and longer, swimming will become easier and won’t tire you as easily

but you won’t start seeing real noticeable changes in your body for about 6 weeks. Sounds like a long time, but generally this is why most people quit working out because they don’t see noticeable changes soon enough.

EDIT: A good rule of thumb for weight loss is 1-2 pounds a week because any more any your not losing fat your losing muscle or water so it will be easier to just gain that weight back. For the most part 1-2 pounds a week is more than good enough if you stick to your workout.

On last thing, the most important thing to remember is not to be discouraged by the number on the scale. Sometimes, especially if you do any kind of resistance workouts, you may not lose pounds but you may be losing inches. The reason is because you are losing fat and the muscle you are gaining is “preventing” you from losing weight, but don’t be discouraged. Losing inches is far more important than losing inches not pounds.

Susan asks…

Know any useful diet/weight loss tips/methods?

I am 15 and have recently gained a bit of weight which has put me up to about 113 pounds i am 5’2” – I know this is not fat and please dont leave any comments about that I just wondered if anyone had any useful tips about weightloss methods and/or products


Maricela answers:

Lose Weight With These 17 Hot Tips
Some $30 billion dollars is spent on weight loss each year as people desperately search and mistakenly believe ‘the answer’ to looking and feeling good is losing weight.
This may be a popular belief but it is totally false as the majority of the big weight loss spenders are losing their money, not their weight.

The majority of people who try to lose weight use very unhealthy methods that have devastating effects on the metabolism (the body’s engine). In fact, 98% of those people who do manage to lose some weight soon gain it back and end up with a damaged metabolism which makes future weight loss efforts near impossible.

There is a simple concept to lose weight and look good. It happens when you do the right thing and take responsibility for your health and improve it first and foremost. You cannot lose weight to improve your health – you must improve your health and have a healthy metabolism in order to lose weight.

Don’t keep doing what you are doing if it is not working. Here are 17 hot tips that will work better than anything you can purchase:

1. Have a strength training exercise program firmly in place.
2. Perform 1-2 interval training sessions each week.
3. Hire a fitness professional to teach you how to exercise intensely enough to really make a difference to your metabolism.
4. Do not do any long, slow, steady state activity (walking, jogging, cycling etc). These are recreational activities that are fine as part of an active lifestyle but can never replace a proper exercise program.
5. Separate interval training and strength training days.
6. Eat 5-7 times each day.
7. Have at least 20 grams of protein at each meal.
8. Make up the balance of your meals with lots of cooked and raw vegetables.
9. Eat whole natural unprocessed foods.
10. Space your small meals out every 2-3 hours throughout the day.
11. Eat within an hour of waking.
12. Plan your meals, shop and prepare them in advance and take them with you wherever you go so you are not tempted to eat something that will not help you reach your goals.
13. Plan your workouts in advance and schedule them on your planner or calendar.
14. Treat these workout times as important appointments and keep your promises to yourself.
15. List 10-20 benefits that you will gain from becoming stronger, fitter and slimmer and make them your health/fitness/weight loss goals. These goals will then become much more personal and meaningful.
16. Go over these benefits as often as you need to. This may be daily, weekly or monthly.
17. You can’t manage your health until you can manage your self which involves managing your time, your energy, your workouts, and your eating plan.

Follow these 17 hot tips and consider yourself successful as this approach to fitness and fat loss will give you an advantage over 95% of the diets and weight loss programs available. Yes you will lose fat but you will also improve your overall health which in turn will improve the quality of your life.

William asks…

Do you think weight loss pills are a good solution?

Some friends suggested to try some weight loss pills in order to lose about 20lb. i`m not overweight but still wanna lose some weight, i`m really busy, don`t have time to go to the gym or follow a regular workout. What should I do? Do you think weight loss pills are a good solution? Thanks for answering.

Maricela answers:

You wanna take weight loss pills for only 20lb u wanna get rid of? Be serious, cut the snacks at work, use the elevator instead if the stairs, take the bus home, walk in the park during weekends, and you`ll see results. You can count your calories. I use the diet and fitness planner at – it`s real good, has lotsa meals to choose from and helps you see how much you eat and now much you burn. All u have to do is to keep what you burn on top of what you eat.

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