a little help!

D

DB1

0
hi everyone, im new to this forum, but not the whole fitness thing. My goal is to loss 16lbs in the next 9 weeks... (1.7lbs a week). My problem atm is that i am having trouble putting together a appropriate eating/exercise plan.

My BMR is 1270, so i am aiming for 800cal a day, I am also vegan (and female). This seems low, but i have checked it time and time again and the results are always the same. (i think this is because of my shortness and being female).

If anybody would be willing to give me a hand putting together a diet that would be awesome.

thanks tones for your help!

DB
 
Why would you want to eat below your resting metabloic rate? Here is how it works...

1270 resting rate (if you were bed ridden)
+ daily activity (walking, driving, working, eating)
+exercise
=calories you need to MAINTAIN your weight.

So go here and use this calculator to figure out your maintaince calories the easy way.

From that you subtract 300-500 calories (shouldn't be more than that since you are so small already) and lose weight at not more than a 1lb a week.
Lose more than that a week at your size and its more than not going to come back on.

As far as your diet and being vegan it has some problems as far as getting needed nutrients unless you are taking the proper suppliments to help along. Being a vegan and being healthy about it can be very costly.

Regardless of that what you want to try and get in your diet is

Whole grains
Oatmeal
Beans
Fruits/Veggies
Nuts
Soy

You need to make up for the things your body is lacking from not having any complete protein. So really invest in some good suppliments (there are vegan friendly ones avalible all over)
 
wow! thanks so much for all that info. I didnt realise thats how the BMR thing worked, thats really great to know. thanks heaps also for those food suggestions they help alot.
 
DB1... please PM me with your email address and I will send you complimentary 7 days (35-40 meals) worth of vegan meals for your caloric intake. I'm a vegetarian and totally want to help other veggies/vegans eat better.
 
Db1

Db1

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Self- Understanding The Emotionl Reason Behind Weight.

Science- Understand The Proper Nutrition And Knowing The Right Foods For You.

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