exercise bike 500 lbs image
BNM
I am 155 lbs and 5 ft 4 in. I am lightly active. I do housework, play with my 2 year old, but I do have a desk job. And I use my exercise bike almost every day for at least 15 min. How many calories should I eat per day and how many am I burning? I am 20 years old. I would like to lose about 35 lbs (be 120 lb). I would like to lose between 2-3 lbs per week.
And how much more exercise should I be doing?
Answer
You need roughly 1,800 calories per day to maintain your current weight. If you want to lose two pounds per week, you need a 1,000-calorie deficit every day, and you can't do that by cutting your diet because you'll starve yourself. When that happens, your metabolism slows down and your body greedily hangs on to every last bit of body fat that you have. Not good.
Here are some tips:
1. Try getting that 1,000 calorie deficit by eating 1,500 to 1,600 calories per day and doing enough exercise to burn 700 to 800 calories per day. 40 minutes of cardio will burn darn close to 800 calories.
2. Eat breakfast within an hour of waking up every day -- people who don't are 450% more likely to be overweight.
3. Eat six small meals or snacks per day instead of three square meals per day or one large meal per day. Eating smaller portions more often ramps up your metabolism.
4. Try to get at least 25g of fiber into your diet per day. Best sources are: Apples, beans/legumes, dried fruit, nuts, and whole grain breads/cereals/pasta.
5. Olive oil is a natural appetite suppressant, and it's very good for you. Try taking a tablespoonful three times a day, say, half an hour before meals.
6. Avoid fast food, junk food, soft drinks, and the four deadly C's (cookies, cakes, candy and chips) as much as possible.
7. Build your diet around the "good for you" stuff like eggs, nuts, lean meats, lowfat or nonfat dairy products, fresh fruits and vegetables, and those whole grains.
8. Allow yourself one "cheat meal" per week where you can eat or drink whatever you want as long as you don't stuff. That'll help keep you from feeling deprived of all those things that are really bad for you but taste so good.
Good luck!
You need roughly 1,800 calories per day to maintain your current weight. If you want to lose two pounds per week, you need a 1,000-calorie deficit every day, and you can't do that by cutting your diet because you'll starve yourself. When that happens, your metabolism slows down and your body greedily hangs on to every last bit of body fat that you have. Not good.
Here are some tips:
1. Try getting that 1,000 calorie deficit by eating 1,500 to 1,600 calories per day and doing enough exercise to burn 700 to 800 calories per day. 40 minutes of cardio will burn darn close to 800 calories.
2. Eat breakfast within an hour of waking up every day -- people who don't are 450% more likely to be overweight.
3. Eat six small meals or snacks per day instead of three square meals per day or one large meal per day. Eating smaller portions more often ramps up your metabolism.
4. Try to get at least 25g of fiber into your diet per day. Best sources are: Apples, beans/legumes, dried fruit, nuts, and whole grain breads/cereals/pasta.
5. Olive oil is a natural appetite suppressant, and it's very good for you. Try taking a tablespoonful three times a day, say, half an hour before meals.
6. Avoid fast food, junk food, soft drinks, and the four deadly C's (cookies, cakes, candy and chips) as much as possible.
7. Build your diet around the "good for you" stuff like eggs, nuts, lean meats, lowfat or nonfat dairy products, fresh fruits and vegetables, and those whole grains.
8. Allow yourself one "cheat meal" per week where you can eat or drink whatever you want as long as you don't stuff. That'll help keep you from feeling deprived of all those things that are really bad for you but taste so good.
Good luck!
How long to use exercise bike?
SunnyDelig
I am in my 20's, 200 pounds & 5'8. I need to lose 50 pounds to be in the middle of my "healthy range."
I purchased an exercise bike. I want to ride 6 days a week. How many miles should I do each day? I am also cutting calories by 500 a day.
I can't go by the calories lost on the machine, I can't program my weight. I know I'm losing more than it says I am. (I doubt they program it for a 200 pound person ;) )
thanks!
Answer
You can get a good cardio workout in as little as a 1/2 hour at a good pace. As for loosing 50 lbs, forget about Acai, or any weight loss program or supplement that costs money or has a sales pitch to it. Next time you shop, don't buy ANYTHING with wheat, dairy, or sugar ( especially corn syrup) Don't use the fake chemical sweeteners to make up for the lack of sweetness either. You'll be surprised how few foods there are to choose from, well processed foods. Don't eat anything that has been packaged or canned. It pretty much leaves you with fresh vegetables, fresh meat, fresh eggs, and fresh fruit, and nuts and nut butters. Get organic everything as much as possible so your body can work on getting slimmer and not on trying to filter out pesticides and chemical fertilizers. You'll be doing what is called "perimeter shopping, which is buying food from the outer sections of the store, meat, dairy, and produce. try it for 6 weeks and see if it doesn't get you toward your goal quicker and safer than all those sales pitch items that have been hawked to people since the mid 1800s, sames sales pitch, different product, same results- nothing but an empty wallet ( purse) Good luck , it just takes self discipline to get over old habits. And don't cheat on yourself, stick with it for six weeks!
You can get a good cardio workout in as little as a 1/2 hour at a good pace. As for loosing 50 lbs, forget about Acai, or any weight loss program or supplement that costs money or has a sales pitch to it. Next time you shop, don't buy ANYTHING with wheat, dairy, or sugar ( especially corn syrup) Don't use the fake chemical sweeteners to make up for the lack of sweetness either. You'll be surprised how few foods there are to choose from, well processed foods. Don't eat anything that has been packaged or canned. It pretty much leaves you with fresh vegetables, fresh meat, fresh eggs, and fresh fruit, and nuts and nut butters. Get organic everything as much as possible so your body can work on getting slimmer and not on trying to filter out pesticides and chemical fertilizers. You'll be doing what is called "perimeter shopping, which is buying food from the outer sections of the store, meat, dairy, and produce. try it for 6 weeks and see if it doesn't get you toward your goal quicker and safer than all those sales pitch items that have been hawked to people since the mid 1800s, sames sales pitch, different product, same results- nothing but an empty wallet ( purse) Good luck , it just takes self discipline to get over old habits. And don't cheat on yourself, stick with it for six weeks!
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