Trying to lose weight, does this work for an eating / workout schedule?

sunday-friday i eat 1200-1500 calories of healthy foods, eggs, yogurt, oatmeal, veggies, fruits, meats, etc. and work out for 45-1hour a day.





then on saturdays i eat out and have dessert, probably about 3500 calories.





is this okay and will i gain weight , or a significant amount, on Saturdays or is my metabolism fast enough?Trying to lose weight, does this work for an eating / workout schedule?
The Saturday most likely will throw your metabolism off and make it want to ';cling'; and hold onto the extra calories resulting in a slight weight gain.





I would suggest that you can still eat out, just choose healthier options, moderate and balance your diet and try not to go beyond 500 extra calories than your daily basis.Trying to lose weight, does this work for an eating / workout schedule?
I lost 65 pounds in the last 13 months. Here's my method. Calculate your target weight for every day and write it on a calendar. I lose five pounds per month, so I subtract one pound each six days. Weigh yourself every morning. If you are over your target weight, eat less and exercise more that day. That's it! No calorie counting; no food weighing. Just eat a balanced diet.





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Ideal body weight calculator for children and adults:


http://pediatrics.about.com/cs/growthcha鈥?/a>





Experts recommend, ';Slow and steady weight loss. Depending on your starting weight, experts recommend losing weight at a rate of 1/2 to 2 pounds per week. Weight loss may be faster at the start of a program.'; win.niddk.nih.gov/publications/choosing.鈥?br>




And, ';Men and very active women may need up to 2,500 calories daily. Other women and inactive men need only about 2,000 calories daily. A safe plan is to eat 300 to 500 fewer calories a day to lose 1 to 2 pounds a week.'; www.fda.gov/opacom/lowlit/weightls.html





This web site from the National Institutes for Health tells how to take charge of your weight: http://www.nlm.nih.gov/medlineplus/weigh鈥?/a>





Calorie Needs Calculator: http://calorieneedscalculator.com/





This page explains how to eat a balanced diet for different calorie levels. Although this page is intended for diabetics, this is the same balanced diet that is recommended for everyone. http://diabetes.niddk.nih.gov/dm/pubs/ea鈥?/a>





A healthy exercise program addresses all five aspects of physical fitness: aerobic endurance, muscular endurance, muscular strength, flexibility, and body fat composition.





Suggested workout to accomplish this.


Five to seven days per week:


%26gt;Yoga, 20 min, 8 to 10 postures that work all major muscle groups


%26gt;Brisk walk, 30 min, walk two miles


Every other day, two to four days per week:


%26gt;Weight training, 20 min, one set of 8 to 12 repetitions of 8 to 10 exercises that work all major muscle groups





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Exercise Recommendations for People Aged 18 to 64





Do both aerobic activities and strengthening activities.





Aerobic Activities


鈥?Do at least 10 minutes at a time.


鈥?You can combine moderate and vigorous activities.


鈥?Slowly build up the amount of time you do physical activities. The more time you spend, the more health benefits you gain. Aim for exercising twice as long as the minimum times below.


鈥?If you choose activities at a moderate level, do at least 2 hours and 30 minutes a week.


鈥?If you choose vigorous activities, do at least 1 hour and 15 minutes a week.





Muscle Strengthening Activities


Do these at least 2 days a week.


鈥?Include all the major muscle groups such as legs, hips, back, chest, stomach, shoulders, and arms.


鈥?Exercises for each muscle group should be repeated 8 to 12 times per session.





From the U.S. Federal government: http://www.health.gov/paguidelines/pdf/a鈥?/a>


Also see: http://www.health.gov/paguidelines/


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ExRx.net explains how to design a healthy workout, gives directions for specific exercises, explains how to stay motivated, and much more. http://www.ExRx.net





You may find it motivating to compare your progress to the fitness standards of the U.S. military: http://www.military.com/military-fitness鈥?/a>





http://www.healthierus.gov/index.html


http://www.fitness.gov/