anyone got a good diet plan for a 13 year old?

Answer 1

13 year olds should not be dieting unless they are morbidly obese

stop reading crappy beauty magazines that tell you you're fat

Answer 2

I know you don't want to hear it, but 13, as many of these folks said, really is too young to start the adult pastime of binging and purging. Develop a healthy lifestyle and habits now while you're young, and maintain them into adulthood - you'll be infinitely glad you did, trust me.

As for a diet plan: At minimum, eat three meals a day. Five small meals is actually preferred to three, where the second and fourth meals are really healthy snacks like fruits, vegetables, cheese, etc. Stay away from sweets as much as you can, but don't deprive yourself of them once in a while in moderation. Incorporate lots of fruits and vegetables in your diet, and watch your portions carefully. Resist the urge to go back for more if you know you've really had enough. Also beware of habitual eating: eating just because you're bored. Before you reach for an unplanned snack, stop and think about how you feel - are you really hungry? And what are you doing at the moment? Break the association of eating with certain activities if they exist (munching while watching tv, for example). I was amazed how often I realized I wasn't really hungry, and it was just habit when reaching for a snack.

There's no substitute and nothing better for you than physical activity. If you're not into sports, see if you can get access to a gym at school or a community center or something. Start an exercise regimen - something else you'll be glad you maintained when you're older.

Answer 3

I agree that at 13 you're still growing and your body's will need all the nutrition it get for those "adjustments" right now. But that being said, there's nothing wrong with watching what you eat... for instance things high in caffeine and sugar can have an adverse affect on the vitamins that your body is taking in. Be sure that you take in plenty of calcium (skim milk) and potassium (bananas) for those impending growth spurts. Also, I realize this sound counterproductive, but eat often! 5 smaller meals per day will boost your metabolism a whole lot more than 3 larger ones...and yes, you should eat breakfast to help keep your hand out of the cookie jar for the rest of your day. Just remember, weight is not an issue here...your weight is sure to go up and down for the next few years. Managing your health right now is what will make it much easier to lose the excess poundage when you're older.

Answer 4

Yes. Your doctor does :)

Seriously, trying to plan a diet for a teenager without knowing them personally is very difficult because you never know where they are in their growth cycle.

Chances are, a growth spurt will take care of the excess weight that you are worried about right now.

If you really want to do something about it yourself:

1) Cut out all sodas
2) Avoid fast foods.
3) Don't go hungry - it can affect your future growth and cause you to burn fat MORE SLOWLY.
4) Be active - find a sport, take walks, make time to be outside

Most importantly, before making any major changes, get the go-ahead from a medical expert.

Answer 5

yes, i'll give you the same advice i just gave some one else




sikn_shadow_420
Level 2

start walking 2 miles a day (get a dog or something, it will motivate/obligate you) gradually bring it up to 3,4 and eventually 5 miles

eat healthy (one plate only!) 3 times a day. eat GRILLED (not fast food type grilled, and when i say veggies i don't mean potatoes!) (gets rid of fat) meat (portion no bigger then your fist) with veggies try pasta once in a while too. (not more then a restaurants portion!) avoid using too much sauce (accept for "red sauce" such as italian)

no desert! no snacking! no munchies! and if you really must then try celery (it contains less energy then you spend eating it)





BUT> if your already eating that much and doing that much exercize, then you need a doctor, not a diet

and if you weigh less than 125lbs forget the diet your just fine.

Answer 6

13 year olds should be worried about dieting, what is the world coming to i say enjoy being a child while u can it doesnt last long, if you that concerned about your weight talk to your parents about making some healthy food changes at home, then perhaps go see a doctor or dietician they have better advice for you at your age

Answer 7

I am 13 also,I used to be slightly obese. I just did a healthy diet and 30 minutes of exercise.

Answer 8

You can try eating only vegetables (no meat, no fat products but you can eat them with souce) during 2 weeks. Next week you can add fish. Usually a month diet helps to get rid of abt 3-5 kilogramms.
It really works! I tried it myself. But don't forget abt sports.

Answer 9

Low to no sugar, avoid processed or fast foods, water over soda, and at least 30-60 minutes of daily activity. Find innovative ways to serve veggies and fruit. Reinforce that you love them no matter how their body shape is, to prevent eating disorders. Good luck!

Answer 10

Wow.

All the fat you have on you is most likely just puppy fat, don't worry for now. Just keep away from the sugary stuff and perhaps take up an extra sport. That'll keep you fit and healthy.