I've been trying to diet over the past few months, but haven't been sticking to a perfect eating plan. The past week or so I've been burning about 600-700 calories at the gym 4-5 times a week and eating about 1,000 calories a day. Cardio 600 caloriesWeight lifting for 10-20 minutes (legs and arms)Situps/stretching for 5-10 minutesI'm really trying to slim down and lose 20 pounds. I'm 5'3, 140-145lbs and my ideal weight is 125. I don't look fat I'm just kind of stocky, short and have a lot of muscle. I don't know if the diet plan I'm on right now will get me to where I want to be. I eat healthy, eggwhites in the morning, whole wheat toast, chobani low-fat yogurt. Sometimes I'm too busy at work to get lunch or I just eat a yogurt. At night I have a lean cuisine meal around 250-400 calories. Can anyone else help me as far as what I need to do to lose weight and keep it off? I don't like running because I'm short and it takes a lot more effort to run 4 miles than it does for someone who's tall and I get shin splints. So I do the elliptical and stairmaster or stair stepper.My BMR is 1470
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You information was confusing and you neglected to mention your age which is important. I don't think you calculated your BMR correctly. Go here --> http://www.calculator.net/bmr-calculator.html?ctype=standard&cage=15&csex=f&cheightfeet=5&cheightinch=3&cpound=145&cheightmeter=180&ckg=60&cactivity=1&x=0&y=0 and you'll see that even a 15 year old can't get to a 1470 BMR.Losing fat is not that difficult but you have to eat properly and not just starve yourself. And stop thinking of a diet plan and think of a lifestyle. As long as you eat for pleasure first, you'll be at risk of obesity. You must eat for health and fitness first and that means sacrifice.It's important to understand why you got the fat you want to lose and then habituate good and proper eating habits so you will not only lose it, but you will keep it off as well.When you lose fat, you weigh less and, hence, burn fewer calories. Your BMR will be lower so you'll have to eat less on maintenance than when you were heavier. And, losing the fat is only the beginning. Once fat is lost, you have to keep it off for the rest of your life and that may include such difficulties as the "Freshman 15", college drinking culture, soirées and social drinking, pregnancy, somatopause (age-related slowing metabolism), a more sedentary lifestyle, affluence and access to more expensive, tasty, and fattening meals, etc. This truth is born out by the fact that 3 out of 4 adult Americans are overweight or obese. That's means only 1 in 4 adult Americans has a healthy weight. (See: http://www.obesityinamerica.org/statistics/index.cfm ). It only gets more difficult to stay slim as the years roll by. It never gets easier. So, now is the time to establish good eating habits...the kind that will keep you svelte and fit in the days ahead and for the rest of your life. The key to fat loss is not exercise, it's diet.Any exercise will burn calories but no exercise will burn fat unless your diet allows it. You can burn fat in your sleep or you can run all day and never burn any fat. It all depends on your diet. Fat loss is determined by calorie control, not by exercise. Good exercises for burning calories are speed walking, biking, swimming, dancing, etc. and ANY other physical activity which makes you move a lot of weight for a long time. But NO exercise is good for burning fat if you eat too many calories because you can always eat more calories than you can burn but you can't always burn as many as you take in.Too many people waste energy and time because they do not understand this one simple point. The result is too often giving up in frustration, abandoning gym memberships they continue to pay for, and many other unnecessary problems not the least of which is a lack of success. An average person must walk about five miles every day for a week to burn the calories equivalent to a pound of body fat. So, unless you think walking about five miles a day (or doing an equivalent amount of exercise) with no guarantee of fat loss makes sense, focus your fat loss program on diet.Diet for fat loss. Exercise for fitness. All you have to do to lose fat, is eat your BMR in calories daily and wait.To find out how the best minds in nutrition in the world (at the US NIH) have recommended for decades we lose fat, read my answer about how to lose fat --> http://answers.yahoo.com/question/index;_ylt=As615QJM4X_3ID9_05qmmlXty6IX;_ylv=3?qid=20111028185603AAVcP4D Good luck and good health!!♠PS: Here are some good websites you may find useful.• A MUST FOR DIETERS http://www.freedieting.com/• BEST DIET TOOL ON THE WEB http://www.myfitnesspal.com/• BEST FOODS FOR YOU http://www.choosemyplate.gov/index.html• NUTRITION DOT GOV http://www.nal.usda.gov/food-and-nutrition
