I am 15 years old and weigh about 190 lbs. i am 5' 5". I know i need to lose weight, but i need help. I am at risk for so many diseases right now. i do not drink soda or go to any fat food restaurants, but the amount of food i eat is a lot. i think i eat so much because I am bored. i need tips like not eating passed a certain point or something like this. I want to loss weight and build muscle. please help. thx.
access to:
a gym (stationary bike, treadmill, elliptical, and free weights)
a pool
*i need to know what and how much to do to build muscle and lose weight. like a plan.
I need to know what i can't eat and how much to eat. Ok, my answer will be really long, but read all of it. I might ramble, but just stick through it. ;)
As for what you're putting in your mouth:
whole grains (not whole wheat), brown rice (instead of steamed or fried rice), and avoid over-processed stuff like white bread and steamed rice.
vegetables are generally low in calories/fat, but high in vitamins, so eat lots of those. If you're hungry, eat some veggies. Want something crunchy? Celery. Crisp vegetables might satisfy that urge for something crunchy.
fruit has a lot of natural sugar in it, so it may have more calories than vegetables, but they are still really good for you. You should be having more vegetables than fruits, however. I really recommend putting in some chicken and fish into your diet, but avoid pork and beef. If you're having chicken, eat the inside meat, NOT the SKIN.
DON'T: have any sweets (but you knew that, didn't you?), go to buffets/restaurants often, eat anything fried, assume that it's a salad so it must be good for you (watch out for dressing!), sit around all day watching the television.
As for exercise, losing weight is more in what you eat. But go for a walk after dinner, or at least get up and do the dishes manually. Dishwashers are for the lazy! If you're looking to burn a lot of calories fast, I recommend swimming. Laps, not just floating around playing with friends.
I've always considered it not a fat body, but a fat lifestyle. Everyone is born at a healthy weight, but then they stuff their faces with unnecessary things and gain weight. And don't be discouraged; at first you won't lose much, but it'll really speed up after a while.
If you go into starvation mode, which is under 700 calories or so a day, you actually won't lose weight, but gain in the long run. You'll starve yourself for days, and your metabolism will slow greatly. Then you'll be so hungry that you over eat, and your body will still be in slow mode, causing you to gain weight.
Also, during your period you will probably feel like you've gained weight (or at least your scale tells you so), but after 5 days you'll suddenly drop a few pounds and all will be good again.
Good luck! Well, for one, cut down your food.
You should eat a carton of yoghurt and a hard boiled egg for breakfast, go downstairs and ride your bike just after it. Bring along a bottle of water, and drink it! When you get home, do some constructive activities and then eat lunch, which should be noodles or rice.
Exersize again and be strict with this plan. Dinner should be VERY light but still fill up your stomach.
Try chicken or pasta for dinner, and cut down on sugary food.
This plan is for a month or so, and you could also try fasting! It helps. eat a lottt of fruit and liquids. just moving in the pool is really good is like cardio and muscle building !! just try to leave a few bites on every plate it'll add up ! also try drawing/ painting or make a scrapbook or decorate your school stuff, read, or make up silly dances in your room ;) ok here is how i lost 55 lbs. i was 198lbs. i went to the gym for one hour everyday. at first i walked on the treadmill for 30 min. now i go on the elliptical for 30 min cause the treadmill got too easy. then i do 30 min of situps and strength training. sometimes i do an extra 10 min on treadmill.
i ate alot of turkey and tuna sandwiches (lite mayo). and thats another thing, replace everything with low cal or no fat. like fat free milk, light yogurt (yoplait makes a good one) light sour cream. i ate around 1200-1600 cals a day (you have to count them all). i am the queen of 100 calorie packs. i drink only water and coke zero. mostly water. dont eat alot of bread and make better choices when you do go out. like at taco bell, they have a fresco menu, but i prefer the chicken ranchero soft taco which is kind of low cal for fast food. or a turkey sub. watch the cheese and croutons on salads and use light dressing. i also ate alot of skinless boneless chicken breasts. watch out for pasta and rice. just measure the calories and see if it fits for you that day.
this is just how i did it others may have better ways. okay well you 15 like me so okay you should at least eat 1800
calories a day cos you are still growing and stuff.
try eating every 3 to 4 hrs. when you eat trying chewing
you food at least 20 times you get fuller faster trust me!
and when your done eating and you feel bloated you ate
to much.
dnt eat fried foods
dnt eat potato chips if you do want
some eat baked.
eat a lot of veggies and fruits
and when you eat meat try to
eat like the size of your fist.
DRINK WATER.
if you tend to eat when your bored do something
dat would distract you from it like listening to music
dancing anything you enjoy and if that doesn't work
have a big cup of water with ice.
okay the number one way to lose weight is
by doing cardio in your treadmil start of by walking
30min and then increase the time then start
running when you feel ready and higher the incline.
try doing cardio 5 times a week.
if you wanna gain muscle do weights i cnt exactly tell
you what to do bt go to youtube you'll find some
cool stuff there bt dnt do to much cos your still
on the heavy side and then it would just be muscle
under fat bt still do some like 2 or 3 days a week
because muscle burns fat. =]
one website you should really check out
is sparkteens.com there is so much stuff there
and there are exercise videos there are some for strength
training. hoped i help!
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