Is this a good diet plan for one month?
I have one month to lose weight before school comes, and I will probably only lose 4 pounds out of the 15-20 pounds I would like to lose. Right now, I am 5'3" and 130 pounds. Since I am kind of overweight(the teens bmi calculator says im overweight), will I lose more than 4 pounds in a month? I know that I need to eat 500 calories less a day to lose 1 pound a week, so thats why I guess that the least I would lose is 4 pounds. I find it really hard to eat 500 calories less a day even though I chose filling foods, and tons of vegetables, so I made this plan because of that. Btw I dieted before and I just ate too much food cause I was always hungry. I already know I need a lot of water, 4-7 small meals a day every few hours, lots of protein and fiber, and that I need to eat breakfast every morning.
Week 1: Eat 2000 calories, and burn 500 on an elliptical for 1 hour. Strength train 3 times a week.
Week 2: Eat 250 calories less than I need a day, and burn 250 calories a day walking at 4 mph for 1 hour. Strength train 3 times a week.
Week 3: Eat 500 calories less a day, and do running interval(6mph for 1 min, then 3mph for 1 minute for 30-45 minutes) Strength 3x a week.
Week 4: Eat 500 calories less a day, and jump rope for 1 minute, then rest for 1 minute for 30-45 minutes. Strength train 3x a week.
I was planning to exercise only 5 days a week, but for the days I dont exercise, am I still suppose to eat the same calories as I do on the days that I exercise? Or do I just eat 500 calories less on those days? Is it possible to reach a weight loss plateau even though I am losing very little weight in a month?
weeks 3 and 4 seem pretty intense and would give you greater than a 500 calorie deficit since you'd be eating 500 calories less AND burning about 400 calories through exercise. Otherwise, it seems pretty good. i'd say eat 2000 calories every single week except week 2 where you will likely be burning the least amount of calories through exercise. This would yield a consistent 500 calorie deficit and more steady and consistent weight loss. it's good that you plan on varying your exercise as well. When you say eat "500 calories less" you mean 1500 right? with exercise, you should be consuming much more than that since 1500 is the bare minimum for teens when exercise isn't taken into account.
it's estimated that you burn about 2300 calories a day so there's no need for you to reduce to such a low number. I also typed your stats into the children's calculator and your bmi is 23.1, which is not overweight at all so i thought you should know that!!
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