if you're worried about how to burn more than you eat then you likely don't know about your bmr. your bmr is generally the greatest source of your calorie burn for the day. your bmr is, simply put, the calories your body burns keeping you alive. it's basically what you would burn all day if you lay down and pretended to be in a coma all day. it's where the energy comes from for your heart to pump, your blood to flow, your lungs to inflate and all those fun cellular repairs you don't even know are happening. for most women this number is well over 1200 cals a day. figure that when you get up and go about your day that adds about another 300 cals in daily activities and you're burning at least 1500 cals before you even think about exercise. www.sparkpeople.com/resource/nutrition_art icles.asp?id=1940 this article explains how your ranges are calculated and how to figure out your bmr as part of that. keep in mind that 7lbs is probably doable before your wedding if you weigh over 200lbs, but it may be impossible if you're under 150lbs. the more excess weight you have to lose, the bigger the loss you can see in a week. but as you get to within 30lbs or so of your goal, you don't have as much excess weight to lose and your losses will slow down dramatically.
One pound equals roughly 3,500 calories. To lose 1 pound per week, you need to either eat 3,500 calories less than you are eating now..or burn off 3,500 calories a week...or a combination of both, as long as the loss you create equals 3,500 calories.
So, how to go about it?
Did you enter your staring weight and goal weight with projected date? If not, do so (top orange bar - Start button). This will give you your daily caloric intake range (and fat and carb range) for you to consume each day.
Tracking food and exercise. Again - the orange bar above, 2nd button - My trackers. Track your food each and every day. The lower you stay in your range the quicker you will lose.
As far as exercise, think cardio. Cardio could be as simple as a brisk 30 minute walk each day, or kickboxing, or aerobics, Zumba, etc.Track your fitness minutes there as well.
If you do 30 minutes of Zumba, enter it in...it will tell you roughly how many calories you have burned.
You can get free workouts on Youtube - use a keyword search.
I don't know how long out your wedding date is. Sometimes those last few pounds to lose can be tough...so you need to be very, very diligent with tracking to make sure you are burning enough and eating less (calorie wise) - don't just guesstimate how many calories you are eating or burning off - very important tip: start reading food labels!!!
Quick easy tips:
Drink at least 8 glasses of water a day. Cut out processed food (white bread, potato chips, cookies, soda, little debbie cakes, fritos). Eat lean protein (lean steak, chicken, pork). Eat more veggies Don't be afraid of low calorie snacks to get you through the day www.sparkpeople.com/resource/nutrition_art icles.asp?id=1792
Your day could be something like this (I am doing guesstimate of numbers here)
Breakfast - veggie omelet - 300 cals Lunch - turkey breast lettuce and tomato wrap - 300 cals Snack - apple and string cheese - 200 cals Dinner - Chicken breast with 1 1/2 cup mixed veggies - 400 cals
That's 1,200 right there.
Anytime you have a question - post it: there are always people here ready to help ;)
Fitness Minutes: (34,225)
22,350 3/17/14 5:32 A
Congratulations on your soon-to-be marriage :-)
Unfortunately, weightloss doesn't quite work like that. Some people may not lose ANY weight for 3-4 weeks, sometimes more.
However, that doesn't mean that you can't apply healthy eating - wise choice of foods with plenty of fruit/veges, particularly dark leafy greens, AND a variety of colour, as well as lean protein and healthy fats. By eating wisely and getting some exercise (without overdoing it) and some fresh air, you will have a glow about you that will shine through.
Wanting to lose 7lb would, I suspect, mean that you either aren't overweight, OR only very slightly. If you are worried, why not use good undergarments to help you to look sleeker and give your dress a better fit. You can actually drop a dress size doing that alone.
Make sure that you remain well hydrated - NOT with alcohol, tho' - LOL! That can help to cause a complexion to not look very good.
Good luck and enjoy the moment :-) Kris
Fitness Minutes: (0)
2 3/16/14 11:54 P
This is kind of a silly question but i just dont get it.I have read many sites about how many calories to eat and if you burn 500 more calories than you eat youll loose a lbs a week. I am getting married in a couple weeks and id like to loose 7 lbs. I guess i just dont understand how your duppose to burn 500 calories than you eat. How long should i work out? Whats best exercise? How many calories should i focus on?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.