fasting,dieting,weight loss

Question
Hi, I am about 20 pounds over weight for my age/height and I'd like to loss the extra weight, now going to a gym isnt psosible I can't afford it nor can I afford home exercise equitment, I was wondering how many calories should be in my daily diet while I'm dieting? also I do sit up/stumick crunches for a few minutes several times daily and go for a walk every evening the walk is ussaly at lest 20 minutes long as I walk with my dog then go to the stores near by and walk around for a bit before returning. I am also intrested in possible fasting every now and then for two/three days as I've heard of people doing this... I was wondering thou how long can someone go with just a bowl of ceral in the morning? and just water all day? as that would be my one meal of choice and water is my perfered bevrage anyways. Would fasting on and off throught the month along with a low cal diet and the exercise I'm getting now reduce my weight at all? I'd like to lose all 20 extra pounds. also what does a good diet consist of? what can I and can I not eat? please let me know if you can help me thanks in advance.

Answer
To figure out calorie needs you need to know height, weight, age, activity level, exercise, etc... You can get somewhat of an idea at: http://www.active.com/calculators/index.cfm  Once you know your total calorie needs subtract 500 calories daily for a 1# per week weight loss.  That is a SAFE weight loss.  Do not eat less than 1200 calories for women or 1400 calories for men.
Fasting is NOT healthy!  It only slows your metabolism, which will NOT help with weight loss.  
A sensible diet and regular exercise is what will help you to lose weight safely and keep it off!  A good diet consists of all of the food groups each day: lean meats, fruits, vegetables, low fat/fat free dairy products and grains.  You can also check out www.mypyramid.gov for more help on what and how much to eat.
Kim Tessmer, RD LD
www.Nutrifocus.net

*Always check with your doctor before starting any weight loss and/or exercise program.

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