How many grams of carbs do I need daily as a runner?

Female.5'8''.16 years old.Went from 151 lbs in early April 2013 134 lbs currently. My goal weight is 125 lbs. I have lost the 17 from counting calories and running for cross country summer training. I should probably start counting my macros now... and I'm so confused. How many grams of carbs should I be consuming every day to lose weight but to keep up with my training? I run anywhere from 20-25 miles a week. Usually 4 or 5 miles every time I lace up. I'm vegetarian so I really gotta watxc my carbs. I typically get most of them from fruit.Bonus: What about grams of protein and fat daily?

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Hello.The way most people calculate their carb intake is by first calculating their protein and fat in take.So we start out with your maintenance calories (i.e. what you should eat if you want to maintain weight)I used: http://iifym.com/iifym-calculator/Not counting runs you TDEE is about 2000 calories.Eating that amount per day and running how much you run will achieve a healthy weight loss rate.Now onto your macrosWith training you should eat at least 1g of protein per pound of body weight per day and 0.45g of fat per the same.That adds up to roughly 151g of protein and 70g of fat. That's 600 calories and 630 calories give or take, leaving you with 800 calories to eat per day.Fill the rest as you wish, but due to you being a vegeterian, it may be hard to fill it with protein, so let's just fill it with carbs.800 calories of carbs = 200g of carbs which is a good rate. I would personally eat even a little more, especially 30min before runs (as runs at a caloric deficit will reduce fat and muscle. So eat an apple or two before you run to bring that carb number to 230-260g of carbs per day.

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i need to lose 50 pounds in less than one month?

About 8 months ago i was put on birth control for two conditions called pcos and endometriosis in the last 6 months I've gained at least 30-60 poundsim 17 5'5" 220 pounds goal is to be 150im 17 5'5" 220 pounds goal is to be 150

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Please read all, many of the same Q because less than 1500 calories you body stores fat. try this:After an accident I was incapacitated for nearly a year and ate out of boredom, and as you could imagine I got obese, but I'm just 5 pounds more that my BMI should be. And the friend that told me about this was obese in high school and now still looks great 20+ years later. It's a combination of calories and shrinking your stomach naturally (what lap band surgery does.)1500 calories makes you lose weight for some people less than 1500 makes their body go into starvation mode and so it stores fat. Once at your target weight 2000 maintains it there.It takes 2 weeks to naturally shrink your stomach, but ONE MEAL can stretch it out again.I was eating approximately 3 days worth of portions in one day back then, so since a "portion" is approximately the same size of a deck of playing cards. I started out just counting the first week how many "deck of card" size portions I ate. After a week I took my daily average and divided by 16 and began the process of shrinking my stomach before I even tried counting calories. From last bite to first I waited and hour eating every hour 1/16 of what I had been eating (I often ate only 14 times but at times I did eat all 16.)Instead of the 2 weeks I continued for 3 weeks to be sure I was filled up with that amount (8 meals), I then began to wait 2 hours last bite to first (4 to 6 meals per day.) During this time I began experimenting with cutting out saturated fats and hydrogenated oils.Then I then began counting my calories and reducing my meal size by 1 Tablespoon at each meal until I was only eating the 1500 calories.I couldn't walk so I held myself up on the counter to "dance" sort of just to move. I got to just 20 pounds over my BMI and finally was able to walk, I walk 4 blocks then 8 then 16. Once I could barely ride a bike I started riding and now ride at LEAST 1 mile 12 blocks 3 times a week and eat 2000 calories. I also walk 2 blocks every day, and I'm firming up muscles needed. Once my tone is back (they turned to mush when I was bed ridden and I need to build them back up) I will go back down to 1500 for the last pounds, also a resent set back had me down again, but I'm not out.More resource:www.cusabio.com elisa kit

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• It is very unhealthy to loose 50 lbs in one month.... It's impossible
• That's not going to be possible dear. Having PCOS and endometriosis will slow down your body as it is but trying to lose that amount for anyone in one month is dangerous.. I would suggest a good b-complex, 2000mg dha, and 6mg of inositol which are both in omega 3's. As well as a good multi-vitamin which will aid in your weightloss efforts so your body functions well even with pcos. Also make sure your eating a diet high in fiber, protein, and good carbs. I.E sweet potatoes, brown rice, oatmeal, flaxseeds, fish, chicken, tuna, etc and workout 4-5 times a week for no less then 60 min
• You DO NOT want to lose 50lbs in one month. This will have serious effects on your body, the only way to lose 50lbs in one month would be excruciating amounts of cardio and practically eating nothing for a month. If you don't care about putting your life at risk and only care about your physical looks you should know that losing 50lbs in one month will leave you with massive amounts of loose skin hanging from your body and you will not look good internally but physically as well. You need to lose weight at a steady pace, 2 pounds a week or so and aim for maybe 50lbs fat loss in 5-6 months. Find out how many calories you burn while your body is at rest and eat in a 500-1000 calorie deficit. If you would like to burn anymore calories than that do 200-600 calories of cardio in your workouts. Stick to your diet and you will achieve your goal in due time :) a couple months of hard work is well worth it to avoid loose skin and putting your body at risk. Best of luck!
• That's not going to happen.

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How can I lose 10 pounds in a week?

I want to eat as clean as possible, no meat or sugary drinks. Like, this is what I have planned.Steel cut oats made with organic unsweetened milk and a sliced banana on top plus cinnamon for breakfast. For lunch, a salad with nuts/seeds and some fruit on the side like a kiwi and 3 large strawberries? For an afternoon snack, an apple and for dinner, a half a cup of quinoa with 2 pieces of broccoli, 2 pieces of cauliflower, some carrots, a little red onion, some corn and green beans.Of course drinking 4-5 bottles of water through out the day and 30minutes of walkingI'm only 13 but from what I read, this is extremely healthy. Do you think I'll lose ten pounds in a week? I really want to do it the healthy way, I don't want to starve myself or not be eating enough of the healthy foods. Do you have any other advice, tips? Thanksss.

How to Set Weight Loss Goals

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Carots and bananas score high on the glycemic index . So eliminate them.Replace them with non refined carbs. Too much fruit can trigger long term hunger pains.Apples are good, Corn is worthless. Add some salt to the water after walking. Also, shoot for 2 pounds a week

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• You won't lose 10lbs in a week unless you're really overweight, like 100lbs+ overweight. Normally, expect to lose 1-2lbs a week. If you eat healthy and workout well, you will lose weight, just be patient and let it work.
• Buy 10 scratch cards/ lottery tickets :)
• I don't think its possible to loose ten pounds in a week, unless you very over weight. maybe you will loose like 1-5 pounds a week I hope you get to your goal weight though!
• You can't lose ten pounds in a week. Maybe in about 5 weeks you could.
• Hun, there is no way that you can lose 10 pounds in a week. And if you do, you're just going to gain it back! Trust me, I've been there... Done that. Fad diets are only temporary! And I know that you'll probably want to keep the weight off. So this is what you do... Introduce healthy foods to your diet. Don't cut out bad foods completely. You're going to make a new life style for yourself! Don't deprive yourself! You're young! Enjoy life!But seriously, if I could go back in time, I would change my eating habits at a young age! That way it wouldn't be so hard now!
• first of all I do not recommend you as a 13 year old to be dieting unless you are severely overwieght.Dieting at such a young age can stunt you growth.and at this age you are going throught puberty but if its necessary there is a 3 day diet that helps you lose 10 pounds in 3 days.My sisters and mother have tried and lost in the weight in the 3 days.Day 1BreakfastBlack coffee or tea, with 1-2 packets artificial sweetener1/2 grapefruit or juice1 piece toast with 1 tablespoon peanut butterLunch150g (5.5oz) tuna1 piece toastBlack coffee or tea, with 1-2 packets artificial sweetenerDinner85g (3oz) any lean meat or chicken150g (5.5oz) green beans125g (4.5oz)carrots1 apple125g (4.5oz) vanilla ice creamDay 2BreakfastBlack coffee or tea, with 1-2 packets artificial sweetener1 egg1/2 banana1 piece toastLunch225g (8oz) cottage cheese or 150g (5.5oz) tuna8 cream crackersDinner2 beef sausages85g (3oz) broccoli or cabbage65g (2.5oz) carrots1/2 banana65g (2.5oz) vanilla ice creamDay 3BreakfastBlack coffee or tea, with 1-2 packets artificial sweetener5 cream crackers25g (1oz) Cheddar cheese1 appleLunchBlack coffee or tea, with 1-2 packets artificial sweetener1 boiled egg1 piece toastDinner150g (5.5oz) tuna125g (4.5oz) carrots140g (5oz) cauliflower175g (6oz) melon65g (2.5oz) vanilla ice creamIn addition to its strict daily food prescription, dieters drink 950ml (1.75 pints) of water or non-caloric drinks dailybut you have to eat all the food on the diet,your diet will help you lose wieght but not 10 pounds in weeks time,10 pounds is 4.5kg but after the diet you need to continue eating healthy or you could gain the weight back,hope this helped :)heres the website aswell for you to check it out: http://www.webmd.boots.com/diet/features/the-3-day-diet

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