how to lose 2 lbs a week

Question
Mr. Rapitis,

   Thank you for taking the time to answer my question. I am a 26 year old female that weighs 280lbs, I try to work out at least 3 times a week. I have tried all kinds of things to lose weight. I have come to the point as to where I understand that diet and exercise are the only way. How many calories do I need to eat a day?What type of exercises can I do, in order to lose 2 lbs a week?

Height: 5'10
Weight: 280
Age:26
My goal is to lose 12 lbs by June.25,2005!

I'm truly greatful for any help that you can give me with diet and exercise.

Thank you

Answer
Hello Demika!

   Thank you for your nutrition question. I would be happy to help with your weight loss goals.  In order to maintain your current weight your daily calorie needs are at 3,000 calories. Since you are trying to lose 2lbs a week, you need to subtract 1000 calories from this number daily.  This means you should stay around 2,000 calories daily. I am glad that your goal is to lose the weight gradually because quick weight loss is rarely permanent.
   Some great exercises to help with weight loss are walking, swimming, bikeriding, and tae bo.  I also recomend some light weightlifting because muscle burns calories in order to maintain itself.  
   Another tip I have is to remember to always eat breakfast and never skip meals!  
   There is a great supplement on my website http://www.juiceblend.com that contains the nutrients from fresh fruits and vegetables which can aid in the weight loss process.  It helps your body burn calories more efficiently.  Why not give it a try for 4 months?

Let me know how you do.

-George Rapitis, Nutritionist

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