Sport 1000 calories a day

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Dan_UK

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I've been dieting for 4 days now, trying to lose around 15lbs.

I'm currently 6'3" tall, and I weigh 223lbs. Loking to hit around the 210lb as my first goal.

I've been eating 3 meals a day, counting up my calories I'm currently at about 1014 cals per day. Somebody has just told me this is not enough, and will actually SLOW DOWN the weight loss process as my metabolism will slow right down.

Given my height, my weight, and taking into consideration that I run daily for 25 minutes and lift weights 3 times a week. Could anyone reccomend how many calories I should be taking on board daily?
 
Wow, thats WAY too low. Good thing though, you came to the right place. I would say you should be eating NO LESS than 2500 calories. But google for calorie calculators and you should be able to figure out more accurately how much you burn in a day. Subtract about 20% or so from your maintenance level.

You should also be eating 6 small meals a day to help keep your metabolism going.

Also, Im gonna suggest you look into HIIT exercise. If you are just jogging at a medium pace for 25 minutes, that may not be enough. HIIT will allow you to exercise for about 20 minutes but will have the fat burning efficency of a 45 minute medium paced jog.
 
You need to eat way more! Somebody was right, you don't do your body any good by starving it that badly. You probably need at least 3000 to maintain.. maybe more. For fat loss subtract about 500 from your basic caloric needs.
There are lots of online calculators such as etc.
 
Don't obsess over calorie counting.

Eat at least 4-6 meals a day preferably 6

At each meal eat a serving of lean protein, 2 servings of vegetables and one of fruit. A serving is basically an amount that will fit in your hand. A chicken breast or a couple of 3 oz extra lean turkey or beef burgers etc. A handful of broccoli and a handful of greens and a piece of small to medium piece of fruit or a handful of berries for example is a meal. Limit starchy stuff like potatoes to a post work out meal.

I don't eat any dairy or grains but you'll get a lot of different opinions on those foods so make up your own mind on whether to add them or not. And it goes without saying that you should avoid all processed foods and stick only to foods in their natural form.
 
Skull Pilot said:
Don't obsess over calorie counting.
Click to expand...

While i agree with this idea, too many times ive seen people thinking they were eating below maintenance but they were in fact taking in hidden calories that they didnt know about.

Don't try to get some exact aribtrary number. Pick a number, and just become generally educated about the food you put in your mouth. You dont have to sit there and add them up with a calculator or whatever. Just be concious of how much you are eating and try to ballpark your goal.

Skull Pilot makes very good suggestions on how to eat. Try to follow the guidelines he mentioned and youll be good to go. Always keep a close eye on your progress and tweak things till you find what works best for you
 
Guys thanks for the advice about calories and Metabolism. Will take on more tomorrow.

Now, this HIIT thing.. can't say I've heard of it. What's the deal?
 
junkfoodbad said:
While i agree with this idea, too many times ive seen people thinking they were eating below maintenance but they were in fact taking in hidden calories that they didnt know about.
Click to expand...


A good point on hidden calories. the only way to avoid that trap is to eat only unprocessed foods so you know exactly what you are putting into your body.
 
HIIT is high intensity interval training. it's intense cardio that works better than normal cardio. jog for 30 seconds, then run as fast as you can for 15 seconds, then jog for another 30, then run for another 15, and so on. this will burn more calories than just running at a steady speed. do it on an empty stomach, preferably when you first wake up.
 
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