Go to

check this web
you can enjoy the free journal will help you see what , quantities and qualities you eat
and has great links

Between 1000-1500 calories per day. I use to be 135 and it took my 3 wks to get down to 127. I went hiking every day and gave up meat. GOOD LUCK. I went back to meat and gain 3 pounds.

This calorie calculator has you at just over 2000 calories to MAINTAIN your weight. I’d cut it by 500 or so a day….1500 calories is a good number if you’re trying to lose…. don’t go below 1200 though. It takes 3500 calories to lose a lb. of weight. In my opinion 2000 calories is kind of high if you’re trying to LOSE–even with exersize. I try to stay 1200-1500 when I’ve gained a few extra lbs. You’ll lose between 1-2 lbs. a week this way which is a healthy rate. Figure on 5 lbs. a month
Good luck!

hey well recomended is 2000 calories a day but if you want to lose wieght and take in consideration your excersice well you should take in around 1500 calories a day and no more dont eat after 8 pm cuz then you will feel all bloated in the morning and when you have cravings reach for an apple or some kind of fruit but if you have the muchies wait till your cravings are gone, cravings only last for 15 minutes and sometimes when your tum tum is growling its not always asking for food it could also ask for liquids and its better cuz then you can *** it out later oh and i know it sounds weird but drink teas after you drink they help bring the food down and they help you digest better.

to loss the weight i think this option and its work for me:

eat more fruit
drink fresh juice
get detoxification
no junk food
no milk
no yogurt
no soda
drink natural water
sport (like exercise, running, walking, aerobic, swimming)
eat more salad

the example eat menu :

Breakfast

Always same: juice presses fresh, as much as desirable, up to 14 ounce; fresh succulence as much as desirable, or salad fruit; when do you very hungry. When not make difficult, sometimes fun replaced fruit every day that eaten at morning

Lunch

Fresh fruit juice, or carrot juice, 4 – 8 ounce, when does desirable. Salad with fresh vegetable addition desirable and combination sandwich with cucumber or celery.

Dinner

Fresh vegetable cocktail juice, soup cream cauliflower. Potato boat or simple grilled chicken. Garlic flavor string bean. Salad green French.

I read this menu from this blog. In this blog have an articles for main program, program, healthy lifestyle, many tips and more usefull links for loss your weight.

as far a i know Weight Watchers are for free…you only have to pay your books -and u dont mind doing so…-
another option is dowloading Billy’s blank Bootcamp , a guy from the american army who has made a calories burn training videos…they really worked for me .

This is a tough one to give you an exact answer on. Each person burns calories at a different pace.

Each pound is 3500 calories. If you are maintaining at 137, then you need to add exercise or reduce food intake to match your weight loss rate. A pound a week is a decent clip, too fast for some.

The key is to moderate your diet. Continue eating what you like but less of it. Otherwise you will rebound back.

If you get real ******** use a program like the one at this link. I used it to monitor my food and calculate weight loss.

Ok, first a 2000 calorie diet is the supposed daily intake for a woman in general, so if you want to lose weight, you gotta eat less than that. You need a deficeit, so you should aim for about 1500 or so. This is a great webiste and you can enter in different activities and figure out how many calories you are burning from your kung fu and whatever else you are doing. This site really helped me. .

just navigate the site.

do Weight Watchers but u dont have to go to the meetings, i lost alot of weight with no meetings. Just go and buy some books online, youll do fine. I live off the meals insetad of making some

-go look it up, u will loose weight and look good!!