Sofia Hi I'm a girlfriend of 16 twelvemonth old, 5 ft, I exercise and periodical abstinence daily, I visage thin in my clothes but I get a little fat on my stomach and my coat of arms I impoverishment to get rid of it, but on the overarm I can see my ribs once I raise my arms. I'm 45,4kg (100 pounds), should I try to gain contractor ( but I don't have an access to a gym, I upgrade calisthenics) or try to lay weight. I wealthy person a 23,7 of structure fat truly it's these are the only places where I have fat. assistance a lot for your proposal Sofia September 05, 2017 prima I'm 20 yrs old, 5'4, about 139-140 lbs. I'm wondering exactly how many a calories to eat each day and the amt of physical exercise I should perform without feeling hungry, but competent to lose the weight within 6 weeks or so?
Breakfast8 ounces patent nonfat yogurt or nonfat Greek yogurt6 Tablespoons lowfat granola1 banana, shredded hoo-hah all ingredients in a bowl. Lunch Turkey sandwich:2 slice conception wheat bread3 ounces cut turkey breast lunch meat1/4 avocado, slicedromaine clams leaves and herb slices as desired Eat with 1 small orange and 2 cups baby carrots. Snack1/2 cup lowfat bungalow high mallow 3/4 cup blueberries Dinner3 ounces grilled chicken breast6 oz. Top with 1 teaspoonful butter1 cup miffed broccoli drizzled with 1 containerful herb oil Snack1 half-size pome 10 almonds You can also add zero small calorie foods to your 1600 calorie meal drawing if desired. If you don't requirement to plan your own meals and/or weigh and activity your own foods: Use diet meal birth thought for 1-2 weeks to start start your weight loss and prevail in your portions. Get a 1600 work unit diet plan delivered directly to your door! Divide your weight (in pounds) by 2 and that's the number of ounces of fluid (ideally water) you should try to drink everyday. Example: If you quantify 150 pounds...150 / 2 = 75You should therefore food 75 ounces of fluid (or ~ 9 cups)/day.(Decaf) coffee or tea, unsweetened beverages and artificially sweetened beverages same Crystal Light, and so on
Finding a Balance | Healthy Weight | CDC
If your physical structure weight has not changed for different months, you are in caloric balance. If you need to gain or fall behind weight, you’ll essential to remainder your dieting and bodily process level to reach your goal. To see how many an calories you should have in a day to achieve and insist your recommended weight, see the Dietary Guidelines for Americans, 2015–2020.