it’s estimated that 3 500 calories is the theoretical amount necessary to lose 1 pound of fat. to put this in perspective you will need to create a deficit of 500 calories per day to lose 1 pound per week (again theoretically). this deficit can come from either eating less expending calories through exercise or a combination of both. a healthy weight loss rate is 1 to 2 pounds per week; or 10% of your body weight over the course of 6 months. a common mistake that people make is to not continually recalculate their calorie needs. keep in mind that as you lose weight you will need to readjust your calorie intake accordingly. do not go below 1 200 calories per day however without medical supervision. if you hit a plateau and aren’t seeing weight loss adjust your calorie intake or be more stringent with eating healthier. changes in the gym that can help break through a plateau include: • increasing the amount of time you spend per exercise session • increasing the number of days per week you exercise • increasing the intensity level of the exercise • changing the type of exercise altogether it’s always best to consult with your doctor or a registered dietitian when making changes to your diet or beginning an exercise routine. there are lots of websites and phone apps available to help you calculate your calorie needs and to use for food/exercise journaling though. i recommend the food and fitness planner on webmd available here: <link>. before undergoing any drastic weight loss program (i am assuming that you would eventually like to lose over a hundred pounds) it would be best to see your medical provider. some baseline lab work can be important. with that said the amount of calorie restriction would depend on how fast you would like to lose that weight. a good weight loss would be about two pound per week. that would add up to nearly a hundred pounds in a year. a reasonable and achievable goal at this point. find out what you are eating now (the number of calories) determined by a honest food diary for a week. reduce those calories by about a 1000 a day. i am guessing but i suspect you are ingesting well over 2500 to 3000 calories a day right now based on your weight and the fact that it appears to be stable. keep exercising. this is very important and i am so proud that you are doing it. the body does not give up weight easily but if you are consistently eating less than your body needs to maintain weight your weight will drop and continue to drop until you stop dieting. it may not drop every day. or every week. but at the end of each month you should be considerably less than the weight you started with at the first of the month. if not something is amiss so you may need to see a nutritionist/dietician or your primary care medical provider to help. the first and most important step is getting started. and you have done that on your own. i have little doubt that you will succeed. weight loss free training go to : <link>
im 29 295 lbs working out 5 days a week. what calorie intake should i be at to lose weight? . i started working out and eating better about 3 months ago when i was 315lbs. but for the last three weeks i havent lost any weight at all. i work out 5 days a week now. eliptical some days with row and running. then weight training. do i need to push myself further in the gym? i feel like from eating once a day and not working out to now working out 5 days a week and eating healthier more meals and spreading it out i should be seeing more results.