My younger sister is 145 pounds and is 13, so despereatly wants to lose weight, suggestions??

Question

she is 13, 145 pounds and is 5'4 she really wants to start losing weight and getting in shape

Answer 1

The basic principle is always the same: eat less, exercise more.

She should draw up a sensible eating plan - lots of fruit and veg; some carbs, some low-fat protein (i.e. lean meat, fish, nuts etc), and plenty of water. No Coke, or anything like it.

For exercise she should start gently and get used to the rhythms. Swimming is great. Walking (briskly) for half an hour is good. Dancing, aerobics, cycling - anything that will get her breathing hard for half an hour. She should do that at least four times a week.

No need for special pills; no need for WeightWatchers. She *will* need support, encouragement and help from you and the rest of the family though.

Answer 2

How to lose 10 pounds quickly

You know Christmas is around the corner. Christmas is the season of parties, celebrations, enjoyment and buying new stuff like clothes, gifts and what ever you like. Why not set a goal for yourself to lose 10 pounds in the next few days and it will help you find a better dress for you as you will feel more confident and more comfortable after losing some weight.

Christmas weight lossIt is a great feeling even after losing very small amount of weight as that motivates us to lose more weight. The very first thing you can do is that calories consumed must be less than the calories burnt. Keep the record of each and every thing what ever you eat. Check out the amount of calories in a food before ordering that. So you have to be very careful about the amount of calories you consume.

Try to cook your food by yourself and avoid deep fried food. Limit your calories intake to 1000 to 1200 per day. Remove all sugar and starch from your diet.

So here are some quick tips to lose 10 pounds quickly


* Drink lot of water

* Eat a healthy breakfast

* Do not eat any thing in between the meals

* Exercise everyday for 30 minutes at least


So go ahead with this and gives yourself a Christmas gift by losing more pounds and look sexier, healthy and more confident.

Answer 3

Unfortunately the best way to lose weight is to not care about losing weight, as it's the psychological obsession with appearance that backfires and leads to a compulsive overeating. It won't make her skinny if she's genetically predisposed to hold more weight on her body, but it will make her healthy. Tell her DO NOT DIET. Dieting makes people *fatter* in the long run than they would have been had they never dieted to begin with. In other words do not restrict calories. Eating healthy and getting a moderate amount of exercise that makes her feel good is really the best approach. Those may be easier said than done, there may be obstacles in the way such as addictions (sugar, television,) the aforementioned psychological block, and the tedious and unhealthy environment that is most schools. Sometimes it really just requires a whole lifestyle change, and sometimes that's not in our power, at least at that age.

Answer 4

Hey, it's almost New Years. What a great time to make a resolution to lose weight! I wish you the best of luck in it.

You really have to look at two areas of your life and adjust them to match your goals:

* Diet
* Exercise

You simply can't get around these two facts. You have to consume fewer calories than you burn each day to loose weight. So if you don't change your diet, then you'll have to exercise more. Frankly, it's easier to adjust both things. Eat less, or eat smarter and exercise moderately. You don't have to go overboard. A 20 minute walk around the block is exercise.

Find someone who can share the goal with you. Another overweight friend who will walk with you. That helps a lot. You can encourage each other.

Here are a few other resources that might be helpful to you:

Lose Weight and Gain Muscle -> http://watersaffl.burnthefat.hop.clickbank.net?tid=YAHOOANS

Weight Loss for Dummies -> http://watersaffl.4idiots.hop.clickbank.net?tid=YAHOOANS

Weight Watchers -> http://www.weightwatchers.com/index.aspx

Good luck! Hopefully this time next year, you'll be a fraction of your former self ;)

Answer 5

Wow ok first off, 145 is kinda high so i catch ur drift. BUT 105 is toooooo low. If you were like 5''1 or 5''2 i would get that. BUT U ARENT> ur 5''6 so i think u should weigh like 120-125 pounds. If you follow what i tell u to, i think u can achieve that! DO NOT STARVE YOURSELF< that will just take longer for u to lose weight, cuz since ur not getting enough energy from food, ur body has to store ur fat for energy, so it creates more fat. Thus, u get fatter instead of just eatin enough and burning the calories which is a much faster and more effective way! DONT DO ANY PILLS, VIDEOS< OR CDS (losing weight doesnt have to cost money) OR ANY OTHER STUFF(SLIM FAST) YOU CAN STILL EAT GOOD FOODS, JUST IN MODERATION. DONT LIMIT YOURSELF< IF YOU REALLY WANT TO LOSE WEIGHT HERES A GREAT PLAN THAT REALLY WORKS: Every day do: 25 push ups 25 sit ups 15 leg lifts Go riding a bike for 20-40 minutes Walk to and from places if its possible to Run a mile once a week Swim twice a week for a half hour FOOD: Eat all three meals a day, just dont overfeed. Take your time when eating. If you want any snacks in between, eat celery/carrots or something healthy. No soda WATER When you want flavor badly, drink crystal light. For breakfast, have cereal or yoghurt. For lunch, have a salad or sanwich with whole wheat bread For dinner, enjoy yourself, but dont pig out or have super unhealthy foods...example:::fried chicken with a side of french fries and chocolate cake for dessert!!! UHH NOOO!! NO ICE CREAM NO POPCORN< CANDY NO CHIPS FRIED FOODS ONLY 1 time per week NO COOKIES/cake (WHEN I SAY NO blah blah blah,,, it means u can have it, but like 1 time per week or 2 weeks if you choose.) YOU HAVE TO STICK WITH THE ROUTINE DONT GET LAZY>>>KEEP PUSHING!!! GOOD LUCK

Answer 6

tell her to eat what she likes but after 6pm to eat nothing just drink water, not only can she still eat the good things, but will lose weight slowly (and safely) and with the water will clean her internally. this is not a long term but will start her off in the right direction, start with some walking doing a 30 min walk building this up to an hour once she can do an hour easily get urself a calander and mark on it numbers 1,2,3, ect so you are building up the weeks from 1 onwards. what to do then is week 1, jog for 15 to 20 mins, week two 20 to 30 mins and so forth, and in a number of weeks she will be a jogger a great way to stay in shape and stay fit.

let me know how she gets on hope this helps

Answer 7

I'm 14 and I know the kind of food we crave. I do a lot of competitve bball. I think that (if she's willing) get her into a fun sport. Maybe just something at the Y. Also, my friends and I go to the Y and take fun little yoga classes. If she wants to go on a diet, go with some fruits and veggies, meat and maybe some yummy bread with water to drink. Water is totally the key. If she tries to drink at least 5 glasses or more of water a day it'll work. She may see a little water weight but it'll drop fast. Drink water and then an hr of excersise, like running.

Answer 8

WOW 145 IS ALOT! SORRY. IM 113 AND IM 5'2" IM AM TRYING TO LOSE WEIGHT ALSO I AM ALSO 13, BUT THE BEST WAY IS TO NOT EAT MEALS BUT BITES OF FOODS LIKE SAY SHE WANTS A BURGER AND FRIES ONLY HAVE HER EAT HALF OF THE BURGER AND A FEW FRIES, THEN EAT THE REST SOME OTHER TIME, BUT SHE CANNOT EAT NO SWEETS AT ALL ANS SHE CAN ONLY DRINK WATER GATORADE FLAVORED WATER ECT. BUT NO SODA B/C THAT IS ONE OF THE WORST THINGS SHE CAN DO! REMEMBER YOGART HELPS ALSO IT FILLS YOU UP AND WHEN SHE IS NOT ABLE TO EAT AS MUCH W/ OUT GETTING FULL THATS A GOOD THING B/C THAT MEANS HER STOMACH IS SHRINKING, EXERCISING, SITUP ARE THE BEST FOR THE STOMACH B/C THEY WORK UR WHOLE MID-SECTION, THEN RUNNING AND WALING LONG DISTANCES IS GREAT HERES MY WORK OUT ROUTINES:


PILATE CIRCLE – 75-105 TIMES (THATS FOR IN BETWEEN THE THIGHS IF SHE HAS EXTRA FAT THERE)

PUSH UPS – 50-75

SIT UPS – 5 TIMES OF 25

JOGGING – 25 MIN.to start then move up 5 min. every day.

CRUNCHES (OPTIONAL) – 105




JOGGING – GO 5 MIN., THEN 25 SIT UPS, THEN 5 MIN. , THEN 25 SITUPS ECT. REPEAT THIS 5 TIMES

IF THERES ANYTHING U DONT UNDERSTAND E-MAIL ME AT [e-mail]. hope i helped!

Answer 9

Do encourage her. Is there some physical activity you both like doing? Even walking in a mall will help, but stay away from the food court.

Concentrate on moving her away from "bad food" and toward "good food." Then start worrying about calories, etc.

She needs to realize she is a crucial time when her entire future depends on how healthy she gets now. I know she may be more worried about looks, but nothing looks better than good health.

Good luck to her. Be kind to her and don't nag. Help her learn the right way to choose foods, habits and activities. You may even find yourself learning a lot!

Answer 10

Cardio + Light weight training + Proper Diet = Goal

* Eat whole food
Top weight loss tips
Eat whole foods that are as natural as possible. When you eat whole foods that are full of nutrients your body will know how much to eat and how much not to eat. You do not have to count calories because your body is a wonderful machine. Suggest eating veggies, fruits, and proteins. Stay away from junk food, fried food, and anything else that you feel is bad for you.

* Eat fresh fruit
Eat at least two servings of fresh fruit every day. Choose whatever type of fruit is in season. Also consume protein because both fruits and protein can fill you up and it makes your stomach seem like its full.

* Drink enough water
Drink the best weight loss supplement known to man, water. Most people do not know the difference from being hungry for food or thirsty for water. A great deal of times people eat when they should drink. Most likely you will not feel as hungry if you are getting enough water. You will be satisfying the thirst, which is confused for hunger. Water also helps you digest food better. Drinking water before you eat will help fill you up.

* Always chew your food
Always chew your food well. Chewing your food well will ensure that you get the most nutrients out of your food. Getting the most nutrients will satisfy your body therefore you will eat less. Another benefit of chewing well is that it helps aid in digestion.

* Take small meals
Eat small, frequent meals in a day. Large meals tax your digestion system, making it work harder. Taking too much time in between meals makes you hungrier for the next meal. That means eat 5-6 meals a day instead of 3 huge meals a day.

* Include protein at meal
Include good sources of protein at meal, chicken, fish, legumes, peanut, cottage cheese, eggs or yogurt.

* Shut off TV while eating
Shut off the TV whenever you eat – that includes meals and snacks. Studies show that we automatically eat larger portions when we snack in front of the tube, and typically those foods are high in fat and sugar, which means excess calories!

* Increase your physical activity ( Cardio )
Increase your physical activity. Most people are over weight because of a lack of physical activity. Start walking more, bicycling, walks your dog for longer periods of time, swim, dance and leave the car at home when you can. It’s important that you choose a physical activity that you enjoy because you’ll stick with it.

*Weight training ( Light 5 to 10 lbs )
buy some dumbells that are 5-10 lbs and do some exercises with them. Search google: Dumbell exercises and you will see a bunch of useful links along with pictures and description on how to do it. When gaining weight but your doing everything correctly and see changes in your shape, that means you are building muscle and muscle weighs more than fat so dont be alarmed when that happens. You can workout in front of the TV and watch your favorite episode of whatever and it will make time go by faster

The website below has many different exercises listed and it has pictures to go along to show you how its properly done
http://www.exrx.net/

Here are some other useful sites
http://www.diet-tips.com/exercise/index....
http://www.toloseweight.org/

Best of luck to you.

*Keep in mind that genetics might play a role in determining your height, weight, and other things as well