Diet Tribe

At your age, sex, height, and weight, your Resting Metabolic Rate per day is 1,500 calories. This means if you did literally nothing for an entire day, your body would use 1,500 calories to keep you alive. This number is important because we then need to factor in your calories per day and your cardio.

With your stats, doing 1 minute of cardio at 130 heart rate, gives us a very close approximation of 7.275693 calories burned per minute. Multiplied by 180 minutes per week, you would burn an additional 1,309.62474 calories per week.

So lets add this all together.

Intake 7 days a week x 2,000 calories a day gives us 14,000 calories consumed per week

Baseline RMR is 1,500 calories per day for your stats, with a rough multiplier of 1.2 for a sedentary lifestyle gives us a baseline 1,800 calories per day burned not including exercise.

Multiplied by 7 = 12,600 calories burned per week not including exercise

180 minutes of cardio per week at 130 heart rate with your stats will burn about 1,310 calories per week.

14,000 calories consumed per week - 12,600 calories from RMR - 1,310 calories from exercise = 90 net gained calories per week.

Technically doing some light exercise will raise your metabolism slightly, so to error on the safe side I would say 0 net calories per week.

What does this mean? Adding in this kind of exercise means you will not gain or lose weight over the course of 1 week. Most people don’t realize that in order to not gain weight, not even talking about losing weight, you must do some sort of cardio each week. This exercise routine will only help in the fact you will not gain anymore weight past 157lbs.

That’s the bad news. The good news is that if you merely cut 200 calories per day (a can of soda has 150 calories) and you exercise, you will lose 1,310 calories per week. 3,500 calories are in 1 pound of fat, so this means you will lose 1 pound of fat every 2 weeks and 5 days.

And face it, 130 heart rate for cardio isn’t very good cardio. If you were to do 180 minutes a week at 160 heart rate (considered fat burning zone) you would burn 1,887 calories per week instead of 1,310 calories, an additional 577 calories. Also if you cut your diet by just 300 calories per day (just 2 cans of soda) you would lose a total 2,587 calories per week
(11,900 calories consumed per week - 12,600 calories burned RMR - 1,887 calories per week from exercise = 2,587)
This is equal to losing a pound of fat every 9.5 days. Assuming the food you do eat is low in fat and carbs, you would lose 22 pounds of fat in about 30 weeks.

Yes this is slow but losing fat in a healthy manor takes time. Your body can safely lose about 1-2 pounds of fat per week without going into starvation mode and where it then starts trying to keep the fat on your body.

If really want to lose 22 pounds of fat in 11 weeks, you are going to have to do a lot more intense cardio with a lot less calories per day, exactly 7,000 net calories lost per week, or 1000 calorie deficit per day. But remember once you get there its pretty easy work to maintain that weight.

Good luck and hope this helped! : )

ps: what kinds of calories you eat determines what you lose. a diet that is still relatively high in carbs and fat means you will still lose weight, but that weight will mostly be muscle weight and you will get the skinny fat look (a small person who is low in muscle but still has fat. technically skinny but still looks chunky). your diet should emphasize protein and limit carbs and fats.