I weigh close to 160 pounds. does anyone kow some good diet and exersise plans that don't cost alot of money?
2006-12-10 13:57:30 · 24 answers · asked by goaliegirl_28 1 in Health ➔ Diet & Fitness
I weigh close to 160 pounds. i am 5' 6" and 13 years old as for bone structure: ??? I can't spend lots of money Please HELP!!!!
2006-12-10 14:55:09 · update #1
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 minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com
Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.ht...
Teens/Children: http://www.kidshealth.org/
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
Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com
*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.
Source(s):
My 25 years of health research and experience.
Source Links:
http://www.weightlossbuddy.com/
Calorie Calculators:
http://www.nutritiondata.com/
http://www.calorieking.com/foods/...
Calculate Basal Metabolic Rate (BMR): http://health.discovery.com/
Physical Activity Calorie Calculators:
http://primusweb.com/
http://www.weightlossresource.com
Calculate Calorie Requirements:
http://www.primusweb.com/
Cell Phone Diet & Fitness Calculator: http://www.handango.com
Desktop Diet & Fitness Calculator:
http://www.handango.com/
Free Online Diet & Fitness Calculators:
http://www.mypyramidtracker.gov
http://sparkpeople.com/
http://www.fitday.com/
Body Weight Calculators:
http://www.halls.md/ideal-weight/body.ht...
http://www.kidshealth.org
Natural and Organic Foods: http://www.wholefoodsmarket.com/
http://www.wildoats.com
Multi-Vitamin Supplement: http://www.carlsonlabs.com
Glycemic Index and GI Database Website: http://www.glycemicindex.com/
Harvard School of Public Health article on Carbohydrates:
http://www.hsph.harvard.edu/nutritionsou...
MayoClinic Article on Water:
http://www.cnn.com/
Food Pyramids:
http://www.rayandterry.com
http://www.mypyramid.gov/
Certified Trainers:
http://www.acsm.org/...
http://www.nsca-lift.org/
http://www.acefitness.org/
http://www.nasm.org/
Weight Training for Dummies: http://www.amazon.com
Muscle and Fitness:
http://www.muscleandfitness.com/...
Exercise Prescription on the Net:
http://www.exrx.net/
Fitness for Dummies:
http://www.amazon.com
Sleep Website: http://sleepfoundation.org/
Dietary Guidelines for Americans 2005:
http://www.cbsnews.com
You The Owner’s Manual:
http://www.amazon.com
Nutrition Action Health Letter:
http://www.cspinet.org/nah/
Realage Website: http://www.realage.com/
AirNow Website: http://airnow.gov/
Indoor Air Purifier Ratings: http://www.air-purifier-power.com
2006-12-10 14:05:49 · answer #1 · answered by feedup 3 · 1⤊ 0⤋
Weight Watchers is a pretty good plan. It is not a drastic diet, but a modification of your eating habits. It teaches portion control, among other things. There is a point system, and exercise earns more points. try to google it. It costs $10 a meeting, and the first meeting get a book w/ info, so can stop meetings when feel ready, and still continue diet.
2006-12-10 14:03:14 · answer #2 · answered by Rik84 2 · 0⤊ 0⤋
You don't say your height or bone structure or age. That does make a difference when it comes to weight.
It is best to change how you eat. Begin to eat healthy; no junk, fatty or fried foods. Drink lots of water. Eat lean meats; chicken, turkey and fish. Do not drink sodas and limit caffiene.
Exercise is essential. Walking or biking is great. Do it at least 3-4 times a week.
2006-12-10 14:05:43 · answer #3 · answered by MadforMAC 7 · 1⤊ 0⤋
Start doing Yoga, stop eating beef and meat products and take more sea food instead. Avoid cheese products. Divide your meal into parts instead of the whole at a time. Avoid chips, pretzels,Pizzas, enchilladas, cool drinks like pepsi, coke etall and other junk food. Instead drink more home made fruit juices from organic friuts and organic skimmed milk. Last but not the least swim regualarly atleast for half an hour and or any exercise like brisk walking.
wish you good luck
Stay fit.
2006-12-10 14:24:40 · answer #4 · answered by rashmir 2 · 1⤊ 0⤋
Drink lots of water before every meal and during the meal...also, take a teaspoon of mineral oil before getting into bed at night.
Try going on a vegetarian diet...Lots of pears, apples, bananas, etc...
The weight will come off without losing any nutrition.
2006-12-10 17:50:29 · answer #5 · answered by marnefirstinfantry 5 · 0⤊ 0⤋
First, exercise is a must. Try just walking 10,000 steps a day. It's easy to do too. Also, you must drink lots and lots of water. It may seem silly but it works. It even makes you full if you are hungry. Oh, and eat in moderation. Measure your portions so you do not over eat. Hope this helps you and good luck.
2006-12-10 14:05:51 · answer #6 · answered by Andrea D. 3 · 1⤊ 0⤋
Theres a really easy way to loose weight that most people never seem to think of. Water intake is very important in loosing weight. The amount of water you should drink everyday is different for every person. You should drink half your weight in ounces everyday. To help you loose extra weight, you should drink an extra 2 ounces for every pound that you wish to loose. So in other words, you weigh 160 pounds, so you would want to drink at least 80 ounces of water a day, I tried this and trust me it works :c) Goodluck.
2006-12-10 14:22:34 · answer #7 · answered by ocracokes_friend 2 · 1⤊ 0⤋
Eat healthy, but moderately and exercise you biggest muscle group: your legs. Run or swim for 30 minutes aggresively and you'll lose weight fast (in months).
2006-12-10 14:02:21 · answer #8 · answered by Anonymous · 1⤊ 0⤋
Avoid fatty foods. Don't use sweet things. Eat salad and fruits regularly. Don't eat any dressing for salad. Check the following link
http://www.slimtree.com/
There is a very good demo of 20 minute workout, If you do it regularly, it will definitely make a difference. The demo workout is absolutely free.
2006-12-10 18:07:22 · answer #9 · answered by Elegant 2 · 0⤊ 0⤋
try baking apple slices as a healthy alternative to potato chips
2016-06-30 10:08:12 · answer #10 · answered by ? 5 · 0⤊ 0⤋
Set new goals even you lose 10 pounds
2016-06-27 01:18:55 · answer #11 · answered by ? 5 · 0⤊ 0⤋