1500 Calories typical day of food for weight loss

Question
QUESTION: hi i need to know what to do to lose weight, in my case i'm 22 years old, 170 cm tall and i weight 187 pounds , i need to know a healthy diet that can shed away 40 to 50 pounds in 10 to 12 months or something...i want to know how many calories am i suppose to take in per day and if it is possible to give me an example of the meals i can have during the day.

ANSWER: In regards to food, eating 6 times a day in small meals can help to speed up your metabolism and make sure to drink 3 litres of water.  You should eat 1500 calories a day, due to your weight and age.  If you eat less your body goes into starvation mode and the weight comes back on very easily.  I am not sure if these types of foods will be right for you, feel free to ask a follow up question if there are foods you'd like to incorporate.

Typical weight loss day example:  
B:1 cup cereal, 3/4 cup milk, 1 fruit - Please MEASURE your cereal out.  Please have a fruit instead of fruit juice.
S. 1 more fruit, 12 almonds
L: 1/2 cup rice or pasta, 3 oz chicken (3 fingers size)
S: carrot sticks, 1 tbsp peanut butter, 6 plain crackers.
D: smaller than baseball (3/4 cup) potato, rice or pasta. palm size meat. as many veggies as you want.  Please no soft drinks as they hinder weight loss.
S: 3 cups popcorn, 1 cup yogurt and a fruit  
Remember you can eat unlimited vegetables (carrots, broccoli, cucumber etc).   

I hope this helps,
Lea

---------- FOLLOW-UP ----------

QUESTION: thank you so much for replying, yet i have few concerns:

is there any specific kind of cereal that i should eat, like something that has a certain amount of calories per 100 gm or so?

and i wanted to ask you if you know how many calories is there in a 100 gm boneless chicken breast.

and as far as measurements are we talking about a 2oo ml cup or what?
and are diet soft drinks also not permitted?
Thank You In Advance.

Answer
Look for a healthy cereal, none to low added sugar.  Something like grape nuts, bran, oatmeal is good too.  Your fruit serving can be added to the cereal to sweeten it up.

About 135 calories, 3 servings of protein.

250 ml for one cup, yes.
I wouldn't recommend diet pop in regards to weight loss as it creates sugar cravings but if you can handle it a bit might be ok.

Good luck!
Lea  

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