How do i lose weigh effectively and still keep it healthy?

Question

I am 14 and i weigh about 135 lbs, i am in gymnastics and workout at least 13 hours a week, i know i dont need to lose too much weight but am aiming for about 120 lbs and need help getting there in a healthy manner. I try to eat healthy but it doesnt always work because im not good with temptations, and we have a lot of junk in the house (which i cant get rid of). Please give me some tips to help me lose weight and tone my body.

Answer 1

Just burn the food you eat! never eat till your full! Have like a proportion set up! Burn more calories than the ones you eat! This way! you burn that extra 15 lb! Your 14! you shouldnt have to worry! kids metabolism are fast! and you want to eat nutrious foods! less fatty foods! wheat and oat is good! rice is great! stay away from meat! but chicken and fish is ok.. Eat your veggies!

Answer 2

Hey I'm in the same exact situation (I'm 14) except I'm at like 128 and I want to get to 120 or a little less. I have been really working on it this summer and I play lots of sports. (I also participate in gymnastics but I just recently quit after like 5 years of doing it) I have lost about 3 pounds in a little under a week just exercising on our elliptical machine I have kind of gotten addicted to it haha. Pilates is supposed to help alot ! It takes about 2-3 weeks to really see the results. Another tip make sure you exercise at night after you eat dinner cause that is when you gain the most weight. You can eat a little bit all day and then eat a big dinner and mess your whole good eating habit up. Just try to buy more fruits at the grocery store i LOVE sweets and fruit really seems to be a good substitute cause it is sweet as well. Exercise or just do the same stretches that you would do in gymnastics at night after you eat it will help a whole lot and if there is ne way you can use an elliptical machine for 20 min. like 3 times a week you would lose the weight you want fast ! Good luck and alot of your weight is probably muscle since you are a gymnast my mom tells me that all the time.

Answer 3

You're best bet is to run for at least 30-45 mins a day for 6 days. Next is to balance your diet either by eating 5 or 6 small meals a day that are high in protein or a couple of big ones. Also a key factor you already have is you already work out for 13hrs a wk. Rotate some wieghts in there as well. Low reps at a low weight. Keep doing that & you should be fine.

Answer 4

exercise if done to extreme will build muscle and be harder to drop weight so keeping to low impact exercise is a must after the weight is off exercise harder to maintain.
lots of water and or unsweetened juices apple and grapefruit are the best to control weight.
stay away from fried foods
baked or boiled meats only chicken and fish best
stay away from starches like rice or potatos
wheat bread no more then three slices a day.
no less then 7 hours a sleep no more than 8 and no solid foods 2 hours before bed time
only lay down when sleeping either sit of stand reclined is not a good position. using a rocking chair is best.
clothing should never be tight
veggies are your friends eat as many as you wish.
sweets are bad always

Answer 5

The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity. Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate this formula, set goals, log your daily calorie consumption, and register your physical activities.

Set realistic goals for your ideal body weight. Here is an excellent website that will calculate a suggested body weight based on several different formulas: http://www.halls.md/ideal-weight/body.htm

It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.

*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html

Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d

*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.

Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/

A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.

*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com

Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions.

*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

Answer 6

Eat what u want but in small amounts never eat until u r full and try not to eat alot of things with saturated fat in it especially before you go to sleep

Answer 7

do at least 30 minutes of some kind of exersise everyday. pilates work the best.

Answer 8

this article has some great weight loss programs and exercise that work and how to maintain yr health