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Posted by on Apr. 9, 2013 at 11:17 AM
• 2 Replies

Okay I know I need to start working out again but right now I'm just reevaluating my diet. I currently eat 1500 calories a day.....I eat lots lots of fruit and a good amount of vegetables ( I already know I need to up that) I have been 142-143 for 2 months now. I cut out pastas and almost all dairy except for some milk and coffee creamer. (Cut out a lot of dairy for health reasons) I drink close to 100 ounces of water a day, it's all I drink except my coffee. I make good choices if we eat out, (grilled chicken, vegetables etc) I eat lots of salads and I mean I limit my breads and really never eat rice. Any suggestions? I'm 23 5'6" and currently weigh 142-143. I never work out anymore but will start tonight! So maybe 1-3 days a week.

by on Apr. 9, 2013 at 11:17 AM
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Replies (1-2):
by Claire on Apr. 9, 2013 at 11:24 AM

BMR at 142 lbs: 1474

Maintenance while working out 1-3 days per week: 1474*1.375=2026

To lose 1 lb per week: 2026-500=1526

Ideal calorie range at 142 lbs is 1474-1526 cals per day to lose 1 lb per week.

BMR at 143- 1479

Maintenance while working out 1-3 days per week: 1479*1.375=2033

To lose 1 lb per week: 2033-500=1533

Ideal range at 143 lbs is 1479-1533 cals per day to lose 1 lb per week.

Claire

" I can do all things through Christ who strengthens me." Phillipians 4:13

by on Apr. 9, 2013 at 11:25 AM

Make sure the fruit you are eating isn't full of natural sugars.  Bananas are high in natural sugar.  You may also be retaining a lot of the water you are drinking.  I drink 110ozs a day because of my weight, so you may be drinking too much.  From what I was told, you drink at least 64ozs, but need to drink half your body weight which for you would be 72ozs. Make sure you are eating several times a day (3 meals, 2 snacks) to keep your metabolism going all day and get plenty of protein.