Your Questions About Weight Loss Tips For Women Over 30

April 26, 2013 Facebook Twitter LinkedIn Google+ Weight Loss Tips

William asks…

How many calories should I aim for for weight loss?

I’m 16, female, I do about 30 minutes of exercise 5x a week at least. I weigh about 55.5kg (123 lbs) and my coach wants me to get down to about 48/49 kg (107 lbs). I have checked with my doctor and he said this is fine as long as I lose it slowly and healthily. How many calories should I aim for, to lose it in about 6 months or less.?

Power Health Tips answers:

This depends on a few different factors

Calories In And Calories Out

Already you know that you should limit your calories if you want to lose weight. But a lot of people still don’t understand the full equation.

Your body burns a set amount of calories every day before you do any exercise. This is to power your brain, heart, organs and the rest of the body. If you’re a man then it will burn 2500 per day and 2000 for a woman.

If you eat less calories than you burn then your body still needs energy so it will get it from your fat. So as long as you stay under this figure then you will lose weight.

So how much should you reduce this figure for quick weight loss?

Safe Calorific Deficit

Dietitians and health professionals agree that you should lose no more than two pounds a week. To achieve this, you need to have a daily calorific deficit of 1000. So if you are a man you should eat no more than 1500 per day and 1000 a day for a woman.

Frankly, I know of many people who have eaten even less – perhaps only 500 calories per day and then lost much more weight. Whatever target you choose is up to you but at least you have the information you now need.


You may need to adjust this figure slightly. For instance, if you are smaller or taller than average then you may beed to add or subtract 100 from your figure. Don’t let this be an excuse to go overboard though. I know many people who claim to be “big boned” and then eat 200 calorie more than they should and then not lose any weight.

Also, remember that this figure is before exercise. If you do some daily exercise then you could just use a smaller calorific deficit. If I were you though, I would let exercise be a bonus and still aim to eat 1000 calories less. This way, the exercise will help you to lose that little bit more weight which you will feel really proud about.


I have a couple of tips that will help you to eat less calories and not feel too hungry.

The first is to increase your intake of fruit and vegetables. These are filling foods and full of nutrition. I’ll bet you a million bucks that you are not eating enough of them already. They also have a low glycaemic index which means that your body will burn them more efficiently and you will not get hungry between meals.

Also, practice better portion control. Instead of 3 large meals a day that leave you feeling stuffed and then hungry again after 3 hours you should increase your meals to 6 per day but eat only half as much.

Because you will be eating every 2 to 3 hours you will get less hungry and you will never feel stuffed. Your body will burn it better and be less likely to put on any fat.

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