Well over the last year I've dropped drinking soda, eating candy, etc. After awhile you just get sick of them you know? Anyways I don't eat junk food, don't drink crap like soda, I drink mainly water, 8+ cups a day.

Anyways, over the last year I've lost like ummm 30 or 40 pounds? I'm trying to lose a bit more and wan't to speed it up this time, things im worried about are how much sugar intake I get per day, I know sugar isnt all that great for you so I got no clue how much to not go over.

Alright so mainly my meals go like this

Cereal w/ Milk + Granola Bar

This is only like 300-400 calories per meal, I go for 400+ calories a meal
Like 3g of fat

Lunch is usually always different
Always around 400-500 calories, about 10g of fat

Dinner is always different
Around 400-500 calories as well

So total I really never go over 2000 calories, and less then 30% of the calorie intake comes from fat.


Yeah i'm not being very specific on what I eat, I just need some advice.

About 3 hours after breakfast I'm in my PE class, running around for an hour or so, then at night around 9:00 PM (3 hours after dinner) I go for a run which goes anywhere from 1-4 miles, I usually do that daily. Is it wrong to have a such a huge gap from my working out habits, 9:00 AM to 10:00 AM then I don't do any running until 9:00 PM, this bad?


So I need some advice on what to eat and how much, and if running everyday is ok, I'm 6'0 190-200 pounds, aiming for 170 or 175 within the end of the year. I'm looking for as much advice as possible, all advice is welcomed and thanks in advance!

Sounds like you are on the right track for weight loss. 30-40lbs is a lot! As far as diet. Eat a healthy balanced diet....... fresh veggies. fish, poultry, or lean meats. You need carbs too. But it doesn't hurt to cut them back a bit. You sound really disciplined. I would suggest keeping up the running. The only problem with running everyday is that it is hard on your joints. Especially on concrete. Sounds like you need a good weight training plan. The more lean body mass you have the more calories you burn while at rest. Muscle tone is important. Do you go to the gym. Hire a personal trainer. Get on a good program and keep up the great work!

And yeah I'm starting to notice the pain in my legs and what not from the running on the concrete, instead of running everyday I'll run every other day and get some weight lifting and other excercises in, thanks for the reply!

Hard to help without specifics of your diet. If i were you i would start monitoring it better. You might need over 2000cal per day.

http://www.freedieting.com/tools/calorie_calculator.htm

Drop some of the cardio and get a good weight training routine for 3days per week. I recommend full body. You also should try to eat more often using smaller meals. Make sure you eat lean proteins with has many meals has possible.

I used the chart and this is the results it gave me:

Maintenance: 3465 Calories/day
Fat Loss: 2772 Calories/day
Extreme Fat Loss: 2079 Calories/day

Age, 17, weight:200, height: 6'0, Excercise level: Everyday.

I do have some weights in my house, curl bar and such but thats it so I can't really do full body, no gyms around where I live either :-/ Some tips on what to do would be great.


My stomach does feel empty all the time so I'm probably not eating as much as I should and not getting enough energy for my activity level, thanks for that link and the help! Sorry I wasn't very specific on my diet, I'll edit it later and fix it around a bit.

I've started a little book where im going to keep track of every meal and the calories/fat/protein/carbs/sugar in them, and then total it up at the end of the day while writing down how much I've excercised, I plan to write in it everyday and keep track of it.

You could buy some dumbells. Do squats and lunges. You can do alot with free weights. You Should buy a book that describes basic exersises. Pick one-two exercises for each muscle group and put together a routine for yourself. You may want to ask specifics on this.

take those calculations with a large grain of salt. without knowing your body fat, those calculators assume a low (healthy) body fat % and thus the calories will be increased because it again assumes the weight is from lean muscle, not fat.

If you have, say, 25% bodyfat, that's 50lbs of fat, taking your lean body mass down to 150lbs.
If I put that into a caloric needs calculator, at 3 days a week of exercise, that drops you clear down to 2480 cal/day for maintenance.

Best thing to do is stick to a specific daily intake for 2 weeks, and see what you weigh, and what your body fat is at the end...and then adjust IF you need to.

Hmm I'm running into some troubles, could be a change in diet so my stomach isnt used to it because it's taking longer for my food to disgest, stomach is feeling full after 4 hours, and I usually run 4 hours after dinner.

And another thing is eating meals where they dont show the serving sizes (school lunches) Like rice, 1/4 a cup is 150 calories (wo) and I know a cup is 8 oz. and I ate rice/vegetables for dinner, and then was stunned to see 1/4 cup = 150 calories, thats like 2 oz. of rice = 150 calories... but rice is pretty light so I don't know.. I suck with measuring and can't tell.

I just get like all super worried when I feel i've taken in too many calories for that day

I'm still running everyday but the other night I noticed some bad pain in my thigh area when I ran, so now I'm going to get some weight training in for 3 days or so then some jogging.

I've been maintainig my calories for a couple weeks, but 1 day I went a bit over my usual, by like 700 or 800, it's got me worried >.>

In order to lose body fat, keep your energy levels
high, and keep your thinking capacity normal, you must
follow this next action step. This will help you
remember that you must have the proper serving of each
food group included in your eating plan.



It's quite
easy to do. All there is to it is to follow the
Recommended Daily Allowances (the US government pays
for all the work). Don't be concerned, in this case,
the government is right on the money with there
recommendations. Forget about any dieting concoctions
you've tried or heard about. Low carbohydrates, high
carbohydrates, high cal or low cal is all a confusing
waste of time.



There is no quick fix, miracle diet, or
any other magical potion . Since 1982 I have tried
every diet, eating plan, and fad there is. Eating is
simple. Don't complicate it by thinking you're
different. Those roads lead to nowhere but
inconsistency and frustration. Just follow these next
serving recommendations when formulating your eating
plan.



Unless you have some sort of nutrient
deficiency, you need not sway from what the US
government spends millions of dollars to give you.
Your goal in eating should be to get the proper
servings from the RDA and the four food groups.



This
is regardless of what your goals are. The RDA for
adults is 2 servings of meat or high protein, 2
servings of milk and dairy, 4 servings of fruits or
vegetables, and 4 servings of cereal and grains. A
serving of meat is about a four ounce piece of any
type of meat .



The serving size for vegetables, fruit,
cereal and grains is one cup. You can get a list of
the foods in each book free off the Internet or by
requesting it from the federal government directly.


Eat a minimum of four small meals each day consisting
of these groups ,no questions asked! They will keep
your metabolism going, your energy level high, and
your functioning capacity primed.



If you feel you have
a very slow metabolism, you can increase your meals to
5 or 6. These are not 7 course meals I'm referring to.


They are 1-3 regular meals and maybe 2-3 healthy
snacks. So when you go grocery shopping keep a list of
the food groups. Let your shopping revolve around
them. Change your eating habits if they do not match
the RDA. You will be thankful when your feeling great,
looking great and staying healthy.

Step 8


This step is simply meant to inform you that 60% of
your eating plan must
consist of carbohydrates (carbs). Never do a zero carb
or even a low carb eating plan. Unless you enjoy
feeling weak, looking scary, becoming moody, and
appearing stringy. If you like those things cut back
on your carbs and warn those who see you on a regular
basis. The people who do this type of eating are
usually the ones really determined to lose weight.
This does nothing but drop water weight. ( You see a
weight loss from water loss-this is not good). Your
body is 70% water. Every gram of carbohydrate in your
body attaches to 3 molecules of water. When you eat
low or zero carbs, the water leaves the body due to
the lack of carbs present. When this happens, your
body panics because it thinks it is starving. Then you
know what happens...it will not release any body fat.
You then leave it no choice but to burn muscle for
your everyday energy. You have then lost water and
muscle, not fat. You'll feel as productive as a car
driving down the highway with flat tires. When you eat
high carbohydrates (high meaning in proportion to your
eating plan) you feel energized, clear headed, and
able to endure a workout properly. Eat carbohydrates!
Remember that rice, pasta, potatoes, bread, cereals,
fruits, veggies and the like are the preferred
carbohydrate fuel for the human body. They are the
main energy source. This is one of the reasons why
the fruit, veggie, bread, and cereal group requires 4
servings in each category . Unlike the meat and
protein group which requires two.

Step 9


This step is the logic behind losing fat. This reminds
you that you must initially subtract calories from
your caloric maintenance level to lose fat. You
formulated your maintenance level when you did Step 6
and wrote down all your food intake for three days.
Subtract calories from the magic number of calories
determined from Step 6.



This will put your body in a
caloric deficiency and ready to lose fat. How many
calories per day do you need to subtract from that
number to lose fat and create a caloric deficiency? A
realistic goal of fat loss is one pound per week. One
pound of fat consists of 3500calories. Divide the 7
days of the week by 3500 calories which equals 500
calories.



Subtract this amount of calories from your
original caloric maintenance level and you'll lose one
pound of fat a week (provided you are following the
other steps). Let's say the number of calories it
takes to maintain your weight was originally 2000
calories a day. You would then formulate an eating
plan to fit in 1500 calories a day. Again, first find
out how many calories it takes you to maintain your
current weight by doing Step 6. After that, subtract
500 calories from the overall caloric intake number
then arrange the content of your food to fit RDA
standards and the 4 food groups. You will now start to
lose weight and fat. After you hit a plateau,
gradually and slightly continue to decrease your
calories every few weeks. Once you get as low as 1200
calories a day its time to stop decreasing your
calories. Anything lower than 1200 calories is a
nutritional risk for you. This leads to step 10.Step
10

Step 10

If your calories get to 1200 and you still want to
lose more fat, do this next action step. It's actually
two action steps in one: Add activity and increase
your meal frequency. Let's look at the adding activity
first. Adding activity will decrease your calories in
addition to lowering them from food intake. You can do
this by walking, doing the stationary bike, maybe a
light jog or maybe adding some sports to your agenda.
Whatever you do remember every 30 minutes of light to
moderate activity burns about 300 calories.



This is a
great way to lose weight if you don't like to decrease
calories and you like to eat. The next part of this
action step is to increase your meal frequency. Eating
many mini meals throughout the day will keep your
metabolism high and your body burning fat throughout
the day. (Don't confuse mini meals with Happy Meals,
these are mini meals.) The best way to do this is to
pre-plan your meals ahead of time. The minimum you
should eat for fat loss is around 3-4 meals a day. If
you really want to be a fat burning machine then
increase to 5-6 small meals a day. For instance you
may eat some oatmeal for breakfast, then chicken, rice
and veggies for lunch.



A piece of fruit a couple of
hrs. after that. Another piece of fruit, a meal
replacement shake, or some yogurt 2 hours later. For
dinner some beef, potatoes and salad. Maybe a tuna,
chicken, or plain salad a few hrs. before bed. This is
the best way to lose the fat pounds.



Especially if you
have a slow metabolism and you enjoy eating like me. I
love food, so I eat many mini meals throughout the
day. I stay satisfied and am less likely to binge when
I see my favorite junk food around. Basically, the
gist of this is if you want to lose fat or weight you
must burn more calories than you consume daily .

STEP 1: Realize that you can not spot reduce fat. It
burns systematically.

STEP 2: Properly recognize and identify your goal,
then break it down into small parts.

STEP 3: Use common sense and expect fat loss not just
weight loss.
STEP 4: Weight train regularly to avoid exercise
suicide (losing muscle).

STEP 5: Incorporate fat into your diet and never
remove fat totally from your eating plan.

STEP 6: Write down 3 days of food intake to discover
your caloric maintenance level.
STEP 7: Follow the RDA to create the proper eating
plan and food variety.

STEP 8: Never eliminate carbohydrates from your eating
plan!

STEP 9: Calorie reduction is the initial physiological
step to trigger fat loss.
STEP 10: Do calorie burning activities and eat
frequent meals to enhance fat burning.

All The Best Renier

Thank you for that write up, a person my weight needs like 3000 calories a day in maintanence, I currently get 1800-2000 a day, do I keep lowering my calorie intake?

No, if anything you might be taking in too less. Don't go under 2000 if your maintance is 3000.

Alright well, I guess I should stick to my 2000 calories a day like I have been?

Try also drinking like a gallon of water a day. You might have hit a plateau also. Throw in some weight training. Switch things up some.

A drink about a gallon of water everyday, pretty much all I drink. I've written myself a work out plan that consits of some warm up jogs, other things like crunches and tricep pushes and push ups and what not, and some weight lifting of course, I'm no expert at making plans but I think I'm happy with the one i've made, I'm pretty much almost near my goal weight, I'm starting to like the way I look instead of being ashamed like I used to, so now it's time for 4 days or so of cardio with some weight training thrown in.

Sorry I'm unfamiliar with this term thing, it means?