Weight Loss
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Trying to lose 2lbs per week , how many calories?


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I'm new to all this and it's very confusing! I'm 5'2 and 145. My BMR is 1485 , I'm eating 1200 at the moment with an hour of cardio 6 days per week and 20-30 minutes of weights and strength 3 days. Is this enough to lose 2 lbs per week? Do I need more/less calories/exercise?

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I think you're aiming to lose too fast.  It's not a good idea to try to lose more than 1% of your weight every week if you want to keep the weight off.  So, it'd be safer to aim to lose 1-1.5 pounds every week.

If your BMR is 1485, that's the minimum you should be eating.  Your body would burn about 1800 calories every day even if you were totally sedentary.  So, if you ate 1500 calories every day, that would give you a 300 cal/day deficit even with no exercise.  The exercise you've described would easily burn enough calories to get you up to the 750 calorie deficit you'd need to lose 1.5 pounds per week.

Good luck!

Eat more.  Try to eat something high in BCAA's prior to cardio so you don't waste muscle and always eat some protein and fast digesting sugars within a half hour of working out.  With a goal of 2 pounds of loss a week you need to take in 1000 less calories a day relative to what you are burning.  That being said let me reiterate YOU NEED TO EAT MORE, especially if you are working out that much.  If you have specific questions fire them back, I'll stay attentive. 

 

What you eat and when you eat it is also a big help, making sure that you eat slow digesting sugars throughout the day as snacks along with monounsaturated and polyunsaturated fats (nuts and avocados for example) will curb your cravings while also allowing you to not have a large spike in plasma glucose levels.

 

sb

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