Help needed for my diet

powerstar

Hi, I am Male, 5.8 inches tall, and 85 kgs (13.38 stones) weight. My goal is to go for 70 kgs (11 stones) by end of august. Is this realistic goal?

I am walking 5 kms a day in the morning and around 15 mts running, I cant go to the gym at the moment so I am sticking with running and walking.

How many calories do I need to burn to reach my goal every day?

and also pls guide me about my food aswell

Many thanks

i like lamp

powerstar wrote: »

Hi, I am Male, 5.8 inches tall, and 85 kgs (13.38 stones) weight. My goal is to go for 70 kgs (11 stones) by end of august. Is this realistic goal?

I am walking 5 kms a day in the morning and around 15 mts running, I cant go to the gym at the moment so I am sticking with running and walking.

How many calories do I need to burn to reach my goal every day?

and also pls guide me about my food aswell

Many thanks

post your food diary up here and people can guide you then once we know what your eating in a day

metamorphosis

That would be a lot of weight to lose in such a short time. Safe and healthy weight loss is anywhere between .5-2 lbs a week. You generally lose a little more the 1st week or two and then it levels off. While you could lose more weight than that in the 10 week time frame, it would probably not stay off longterm adn i presume you want this weight loss for life? Maybe try a slower and healtheir approach to lose the weight?

First off - diet is very impoortant for weight loss and it is diet that will make or brake it for you. I would have a read of the stickies at the top of this forum -

http://boards.ie/vbulletin/showthread.php?t=2055157091
http://boards.ie/vbulletin/showthread.php?t=2055156847

Read the stickies at the top of the fitness forum too.

http://boards.ie/vbulletin/showthread.php?t=2054876750

You can work out your calorie requirements using this - http://boards.ie/vbulletin/showpost.php?p=50956807&postcount=19

In short, you need to burn more calories than you consume in order to lose weight. This deficit can be attained through diet and/or exercise.

For food - it's a good idea to knock refined carbs on the head as well as sugar - this would include white bread, pasta, white rice, having too many potatoes, sweets, crisps, jared sauces, most boxed cereals etc Thiese have been stripped of any nutririon and turn to sugar rapidly in your body which will give you an energy spike followed by a dip leading you to go for more food.

Swap for complex carbohydrates (carbs that release energy at a slower contant rate in your body, keeping you fuller for longer and packing more bang for your buck with B vitamins) - sweet potatoe, vegggies, fruits, whole grain rice, quinoa, oats, ryvita, oat cakes

Get in good fats and protein too from nuts, seeds, dairy like natural yogurt and greek yogurt, cottage cheese

ApeXaviour

Cut out the sugar (anything sweet really) and processed junk (crisps, crackers, take aways etc) and high density starches like bread/rice/pasta/potatoes/pizza/chips/cereals. Get plenty of lean meat, eggs, fish and green vegetables.

That'll start you off.

If you get into it you can start calorie counting. Basic thermodynamics, eat less cals than you need = lose weight, eat more = gain weight.

Get plenty of lean protein (try for a portion with every meal and snack) while dieting to reduce muscle wasting.

Mellor

By all means go for it, there are some great guidelines above.
But, your goal is asking a lot. 3lbs a week for 11 weeks, not really achievable, at least not at your weight. some weeks you might get 3 lbs loss, but not every week.

If you lost 8kg by then you'd be doing well.