can anyone suggest a diet plan for a 12 year old?

Question

please, don't start saying to live my life and stuff because i seriously need to have a diet. i'm 66 kilos and 1m 68 cm.in other words, i am 145 pounds and 5 feet 5 inches. can anyone help find me a balanced diet which i can also get rid of a few kilos/pounds? websites would be good...you think.

Answer 1

Your BMI (24) actually indicates you are within a healthy weight range. I understand you feel that you are carrying a bit of extra weight at the moment but would be concerned about you going on any sort of diet that requires less calories or cutting out certain foods. The reason is that you are 12 years old and your body is still changing. In fact between now and sometime during the next couple of years you can expect a growing spurt... Your body might even be preparing for that now.

Please don't starve yourself of stop eating something. Eat healthy and make sure you have a hearty breakfast. I know it's a cliché but it really does set you up for the day. A whole grain cereal with fruit and a low fat yoghurt is a good option. That should stop you from snacking. If you do have to snack... Again fruit is a good option. I also have little packs of seeds and nuts that you can get from any supermarket. Have lots of salads, eat fish and lean meats. Make sure you have three meals a day... don't skip any. Try not to eat after about 7:30pm. Drink about 2 litres of water a day and don't touch sugary drinks... even diet carbonated drinks are pretty bad for you so avoid them as much as possible. Exercise is important too. I am not big on that part myself :-) What I do is leave home a little earlier in the morning and then get of the bus a couple of stops earlier and take a brisk walk into work... I do the same on the way home.

Basically while you are still changing don't do anything drastic. Eat healthily, be active and avoid rubbish. A little treat every now and then is ok too.

Try that for a while and you will probably see a difference anyway.

If in a bit you still feel concerned about things it really would be best to do things in consultation with your Doctor who will probably refer you to a dietician who will in turn set you a healthy meal plan.

Good luck and take care.

Answer 2

Mediterranean Diet
"What is the "Mediterranean" diet?
There's no one "Mediterranean" diet. At least 16 countries border the Mediterranean Sea. Diets vary between these countries and also between regions within a country. Many differences in culture, ethnic background, religion, economy and agricultural production result in different diets. But the common Mediterranean dietary pattern has these characteristics:

high consumption of fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seeds
olive oil is an important monounsaturated fat source
dairy products, fish and poultry are consumed in low to moderate amounts, and little red meat is eaten
eggs are consumed zero to four times a week "

For more information go here:
http://www.americanheart.org/presenter.jhtml?identifier=4644

This website describes the Mediterranean food pyramid and the contrasts their food pyramid with the American version. This is the best diet I can recommend to anyone.

Also, you can lose the most weight by staying away from processed, frozen, and boxed foods and from soft drinks.

Don't forget to exercise (even walking is great) several times a week. And drink lots and lots of water. Good luck to you!

Answer 3

Cut out the high fat/high salt foods like top ramen, macaroni and cheese, (actually anything with lots of cheese, really), chips, candy, hot dogs/hamburgers, mayonaisse, creamy pastas....

If you drink soda, try switching to a natural sugar free soda brand, like Hansens. It is made with Splenda so it is not bad for you like aspartme is. If you don't drink soda anyway, then good for you!
Writing down 8 cups of water on a paper, and then checking each number off when you drink a cup of water, helps me to remember to drink enough water.

If you get hungry, go for things that fill you up- water and fiber. Eat broth based soups, lots of fruit like strawberries, apples, and oranges, and carrot sticks, celery and salads (with lowfat dressing). If you don't already, measure out your portions. After a while you will just know visually how much a serving of something is. That is very important. Most people overreat on accident because they don't know what a portion size of a food is. Cereal is really easy to do that on, so use a measuring cup.

If you don't already, eat wheat/whole grain carbohydrates. Cut out white breads/french breads/sourdough and cookies/chips/crackers. Wheat bread has a lot more fiber which fills you up.

Also try being more active. You may be self conscious, but just taking an hour long walk after dinner with your dog or parent or friend (or with an ipod if you'd rather be alone) is a great way to get fresh air, sunshine, and is good for your whole body.

Ok this was really long but I hope I helped you! Starting now is a great time to set yourself up for a healthy lifestyle, that is good that you want to change for the better.
P.S- Have you gone to your pediatrician? They may be able to set you up with a nutritionist who can help you plan a healthy diet that will help you lose weight.

Answer 4

To lose weight, a person has to reduce the calorie intake by some amount by modifying their diet. A diet without sufficient nutrients will only increase the appetite of the person trying to lose weight. Since most people combine a diet with an exercise plan, additional nutrients are required for the growth of muscles required to increase the metabolic rate required for long term weight loss. More information on a weight loss diet and exercises available at http://tinyurl.com/jax5h

Answer 5

I work at a weight loss centre- but we do not accept adolesents under 13- your best bet would be to speak to your doctor or a dietician. You can also try and contact Shapedown which is a company who works with registered dieticians and primary care doctors.. At 12 you're still really just filling out and starting to begin the process to having curves (which isnt a bad thing) the baby softness does tend to disappear- but if it's something you're parents and you are willing to do here's shapedown's website www.shapedown.com

Answer 6

Look into the diabetic diet or the 6 week body makeover...Do not use pills or deny yourself all carbs or all fats, that is not good for your body. I used the six wk after kids and overall it's a healthy diet because you eat more than enough and your body gets all the nutrients it needs. You can find it on eBay for relatively cheap...good luck.

Answer 7

you have years ahead to worry about the weight issue.. your body is still growing and developing so you may well find in a year or two you will lose the weight as you develope.. dont spend your days worrying about it at your age!.. girls have a thing about being thin at a far too young age... let society cope with the "older" generation for now and let yourself grow up a little before letting society and its expectations of the female body get to you....and no webs sites are not good.. just eat healthy and ENJOY what you eat

Answer 8

Right, my dear. You first of all need to check with your Doctor. He/she will be able to advise on a suitable diet and exercise programme for a 12 year old. As you are still developing, you need correct advice.
Good luck.

Answer 9

Well the carb diet is really good....try to limit the amount of bread,pasta,potatoes,tortillas...stuff like that. i lost 1o pounds in bout 2 and ahalf weeks....u can eat n e type of meat,chicken,eggs,fish,cheese...
say for example u want a cheesburger...u can eat as many as u want...but no bread

Answer 10

sweetie just work ur own out as ur life style isnt the same as everyone else ,get low fat good that replace what you normally eat ,change suger to low cal replacement ,cut out all butters or marges,find a low fat treat that you like and use this for the times when you feel like something sweet and most of all get moving ,exsersize,walk run ,swim,treat everything you do as another way to get healthy ,drink low cal drinks ,,and lots of water as it helps to fill you up and flushes out fats,,,,good luck,