This is how i ate last week, can someone tell me do i eat too much, and what should i eat less(carbs, fat, proteins) so i would loose some weight. And are my carbs-fat-proteins balanced, or should i eat something less?
And I go jogging everyday for 1 hour, I walk to work every day 20 mins, and my office is 5 floor and i use stairs. I dont have chance to go to gym, because like here isn’t any gym near..
I have left all junk (white bread, chips, chocolate, candy, burgers etc..)
My BMI is 26 so im overweight I just want to look good and be happy, so do u have some tips for me? And other thing that i might be allergic to wheat, so now i have to left that first for 2 weeks, so if there is someone else who is allergic wheat, food tips etc are welcome too : )
you need 2612 Calories/day to maintain your weight (MAINTENANCE)
you need 2112 Calories/day to lose 1 lb per week
you need 1612 Calories/day to lose 2 lb per week
It is obviously a rough estimation but a good starting point. What you need to be doing is, by the end of each day, you need to be, overall, around 500-700 calories UNDER your maintenace. So to start off with you’d be looking at 2000 calories. You can do this not necessarily by eating less, as starving yourself to lose weight isn’t the best way to do it, but by working out as you said.
You said you go for jogging everyday for an hour, but working out how many calories you’ve burnt is difficult, as there’s no ‘standard’ known amount thats burnt and it all depends on your intensity.
Your carb/protien/fat is unbalance. A good ratio considered is 40/20/20. You have too many fats.
What foods are you getting your carbs/protiens/and fats from?
Whaat do i have to eat 1612 calories a day, thats a lot! This is my daily foodmenu:
In morning i just drink orange juice
In work i eat usually 2 apples and one 2dl low fat yogurt
Then in home i eat warm food, usually like chicken and rice, sometimes fish (salmon) , or salad (i eat lot salad, and chicken tikka salad is the best), and sometimes fish fingers and nuggets and french fries baked in oven( them i should leave from my diet right?) and before i ate pasta but now i cant anymore.
And then in supper usually 2 slices dark rye bread and some cucumber or 1 rye bread and boiled egg.
And week-ends im usually eating one day out, and one day in my aunts place (biryani etc.) And i have couple times now ate in friday night candy or chips, but those i try to remove completely from my eating habits.
Whaat do i have to eat 1612 calories a day, thats a lot! This is my daily foodmenu:
In morning i just drink orange juice
In work i eat usually 2 apples and one 2dl low fat yogurt
Then in home i eat warm food, usually like chicken and rice, sometimes fish (salmon) , or salad (i eat lot salad, and chicken tikka salad is the best), and sometimes fish fingers and nuggets and french fries baked in oven( them i should leave from my diet right?) and before i ate pasta but now i cant anymore.
And then in supper usually 2 slices dark rye bread and some cucumber or 1 rye bread and boiled egg.
And week-ends im usually eating one day out, and one day in my aunts place (biryani etc.) And i have couple times now ate in friday night candy or chips, but those i try to remove completely from my eating habits.
1612 calories is nothing! My breakfast is nearly a 1000 calories and I take in 3000-4000 calories PER DAY and I'm not even slightly overweight.
The salad, what else do they put in? Mayonnaise? Any sauces? Drop the fish fingers, fries and nuggets!!
A meal out can easily get to a 1000 calories! Candy can easily get to 500-600 calories. 2 slices of Rye Bread can have nearly 250 calories combined!
I reckon your underestimating the calories your eating. Considering the stats you gave (height, weight, age) your easily eating more than 2000 calories.
I just want to look good and be happy, so do u have some tips for me? And other thing that i might be allergic to wheat, so now i have to left that first for 2 weeks, so if there is someone else who is allergic wheat, food tips etc are welcome too : )