How many calories does a 16 year old girl that weighs 189 need to loose 5 pounds a week?

Answer 1

I would never recommend losing more than 1.5 lbs in a week if you want to keep it off. Any more and your body thinks it's starving and will fight against you. NEVER go below 800kcals a day as that's quite bad for you.

You need to burn 3500kcals to remove 1lb of fat from your body, so if you ate NOTHING AT ALL you would burn 4lbs of fat in a week. SO you would have to exercise a lot as well as this and it's just not possible, you will definitely fail!!! Also it would help to know how tall you are, as this would show what (roughly) you would need to be to be healthy according to BMI which can be good as a rought guide.

A lot of our weight changes are due to water, mensuration and time of day (weigh yourself in the morning) and I have a set of scales that measure fat %, muscle % and water % which has been very useful for me to monitor my health with. You can also make sure you're losing fat not muscle.

When I want to lose weight I stick to 4x400kcal meals a day, one at 8am, 12pm, 4pm and 8pm and exercise for 30 mins before breakfast. This keeps your blood sugar regulated and in combination with exercise will reduce cravings significantly. AVOID food high in quick release sugar, it'll only lead to disaster. If you need to have something have it after your main meal when you're quite full and immediately get busy to stop continual eating.

Some 400kcal meal ideas:

Veggie stir fry with 50g rice and spices. Go nuts on the veggies, be creative.

Pasta (75g) and tomato pesto (not too liberal, contains good fats from nuts).

Porridge and jam with a banana/Orange Juice. A good breakfast after your exercise.

Toast with pasta sauce and half fat cheese. ADD VEGGIES :D

Lean meat in a tortilla wrap with salad and low fat salad creme

Strawberries are brilliant snacks and dessert. 29kcals per 100g on average.

Some easy things to cut out:

Oil and butter in cooking and on bread/wraps.

Sugar in tea/coffee

Alcohol

If you feel ill when dieting go see the doctor as they might be able to test if you are intolerant to some food stuffs ect. Changing diet is tough (it took me 10 years to find something that worked for me!) So my advice to you is just be patient, and don't weigh yourself more than once a day.