Ok well I am a 15 yr old girl and I am over weight and i started excercising daily h?

Answer 1

Let's start by clarifying a couple of things:
1. weight is not the best indicator of your health (because muscle weighs more than fat, two people of the same height can weigh the same and be drastically different in terms of health).
2. Body fat percentage is a true indicator.
3. Fat is burned by reducing overall caloric value.
4. If you burn more than you consume, you will lose fat (lower body fat percentage)
5. If you exercise and strength train, you can burn more calories and replace fat with muscle which will allow you to burn calories even when you rest.

If you are trying to lower your body fat percentage there are literally hundreds of ideas out there. In my opinion, the best way, which has been proven time and time again, is a two part method: Eat right and exercise. First, exercise is a no-brainer. You have to burn more calories than you take in for exercise to be considered exercise. How you do it is worth another answer all to itself. So, that brings us to the Eating Right part. If you understand how your body works, you've got a head start on the world. Food is fuel for the body. Once you've accepted that concept as more important than the idea that food is entertainment, then the rest will be relatively easy. If you are American, and I assume you are, the Nutrition Facts label that you find on all foods bought in the U.S. are the next thing you need to understand. Go grab something from your kitchen (i.e. jar of peanut butter or a bag of chips...anything with a nutrition label). OK, yeah you need vitamins and minerals and all that. But focus on these three items: FAT, PROTEIN, and CARBOHYDRATES.
Let's take these one at a time:

FAT is basically divided into good fats and bad fats. The body needs good fats (mono- and poly-unsaturateds). You'll find these in stuff like olives and avocados where the bad fat is minimal if not nonexistent. The bad fats are your saturated and trans fats that you'll find in meats and oils. If you are trying to lose weight, keep these to an absolute minimum. My suggestion (based on a 1500-2000 calorie diet) is to limit yourself to no more than 15g of saturated fat per day. This is hard to do if you're used to eating fast food. It's also hard to do if you drink whole milk, eat cheese (even the 2% variety), and eat fried foods. All of these are high in bad fats. The good news is that you can substitute your diet to eat the very things you like to eat but with better ingredients. If you eat cheese, buy fat free. If you drink milk, buy skim. Slowly take yourself down from whole milk or 2% to 1% before going skim/fat free if the transition is too radical to do all at once. If you eat a lot of ground beef, use the extra lean variety (96% fat free/4% fat), or substitute lean ground turkey instead. Do whatever you have to do to get the bad fat grams down to less than 15 per day.

PROTEIN: The building block of nutrition (aside from your vitamins and minerals) is protein. You need it strengthen your muscles and it will be essential with your exercise routine. Without protein, you can't build muscle tone or lean body mass. And guess what? Just having lean body mass (muscles) allows your body to burn more calories even when you are sleeping. Therefore, you are able to lose weight (bad weight, that is) just by sleeping. But, you have to exercise!! Don't forget that. You can find foods that are high in protein but also high in saturated fat, so be careful. Stick to poultry (chicken, turkey), fish (tuna is a great source), and beans. Don't fry your meats because if you do, you just added a bunch of bad fat to your otherwise healthy protein filled meal. Instead, grill, broil, or bake. You can do this! Don't forget to exercise to exponentially reap the rewards of consuming protein.

CARBS. In my opinion, the no-carb diet is crap, because you need carbs for energy, especially because you are exercising! That's right, you can't forget you are supposed to be exercising. The trick is choosing the good carbs. You'll see on your nutrition label Total Carbohydrates and Sugars. Sugars should be kept to a minimum and should be avoided within hours of going to sleep. The calories associated with them get stored (for energy) but are not easily burned when it comes time to burn them. Therefore, it's harder to lose the weight associated with them. That's why it's not good to eat lots of candy, cookies, and ice cream that have a lot of sugar. The other kinds of carbs (complex carbohydrates) are essential. You can get these from grains and potatoes. Good stuff!!

Now that you have a brief understanding of these three nutrition components, time to get to it. Not as easy as it sounds? That's because, you're human. If you treat your body right (and I mean very right, by limiting your saturated and trans fats, limiting your sugar carbs, and eating plenty of protein), then you deserve a day when you can eat whatever you want. The body has cravings and you should be able to fulfill these cravings IF you can stand to wait until the end of the week. I call this one day of decadence your cheat day. After 12 weeks of exercising and eating right in this manner, you'll get to the point where you don't even crave the bad stuff anymore.

For more on this method, I encourage you to check out www.bodyforlife.com. The principals I wrote about are spelled out in greater detail there. Consult your doctor before drastically changing any diet or exercise routine. Good luck!

Answer 2

Well, I am a 14 year old guy and a few months ago I was EXACTLY in the same boat as you. I had way too much chub, and I wanted to get rid of it as well. The first thing to point out is that we are still very young and our bodies change all the time. A while ago, I grew from 5'11 to 6'1 and this greatly improved my situation, making me leaner and healthier-looking. Another thing was that I ate ONLY and I mean ONLY when I was hungry (just make sure not to starve yourself ;) Eating when you're not hungry just gives you exess fats and gets in the way of your efforts. I didn't really have a special diet, but I made sure to exercise at least a little bit every/ most days. Now, people constantly tell me I am skinny, but I think I still have just a few pounds to lose. Hope this helps!

Answer 3

Here's all you need to remember honey, although it was probably(i'm not positive) a New Years resolution, STICK TO IT!!! Its so good for your body. I was 15 when I first started to eat right and work out. Don't over do it on the working out. If you do it will feel more like a chore than an advantage. If you plan on changing your eating habits at all go with Weight Watchers. I was 15 when I started and now its four years later. You'll love it. I love all the weight I needed to and became a new person. Good luck honey and remember that if you do it for life you'll be that much healthier

Answer 4

Yes, I am tired of them all asking the same question. The other day I read a girl write that she was 14, 5'10" and 120lbs. All the fashion mags and media put an emphasis on wt. and teenagers get the message that they must be thin. Some of my friend's kids are just ghastly looking from starving themselves. I think there are a LOT more eating disorders then there ever were--and this occurs with males as well.

Answer 5

Eat nourishing food with plenty of fresh fruits and vegetables being part of it. Chew each morsel at least 32 times. This will activate signal to the brain as soon as u have had enough. Besides this change in eating style, take regular light exercises and brisk walks every day. U will be able to gain/shed all extra weight gracefully and in a reasonable time span.

Answer 6

that is very good for you!! KEEP IT UP....weightloss takes time, so you are going to have to work out for a while to start seeing results... just don't give up. and make sure you are eating healthy foods too. =0) congrats for deciding to get yourself healthy.

Answer 7

Make it a family affair. Ask your mom or dad to lend help and support and to make dietary or lifestyle changes that might benefit the whole family, if possible. Teens who have the support of their families tend to have better results with their weight management programs. But remember, you should all work together in a friendly and helpful way — making weight loss into a competition is a recipe for disaster!


Watch your drinks. It's amazing how many extra calories can be lurking in the sodas, juices, and other drinks that you take in every day. Simply cutting out a couple of cans of soda or switching to diet soda can save you 360 calories or more each day. Drink lots of water or other sugar-free drinks to quench your thirst and stay away from sugary juices and sodas. Switching from whole to nonfat or low-fat milk is also a good idea.

Start small. Small changes are a lot easier to stick with than drastic ones. Try reducing the size of the portions you eat and giving up regular soda for a week. Once you have that down, start gradually introducing healthier foods and exercise into your life.

Stop eating when you're full. Lots of people eat when they're bored, lonely, or stressed, or keep eating long after they're full out of habit. Try to pay attention as you eat and stop when you're full. Slowing down can help because it takes about 20 minutes for your brain to recognize how much is in your stomach. Sometimes taking a break before going for seconds can keep you from eating another serving.

Avoid eating when you feel upset or bored — try to find something else to do instead (a walk around the block or a trip to the gym are good alternatives). Many people find it's helpful to keep a diary of what they eat and when. Reviewing the diary later can help them identify the emotions they have when they overeat or whether they have unhealthy habits. A registered dietitian can give you pointers on how to do this.

Eat less more often. Many people find that eating a couple of small snacks throughout the day helps them to make healthy choices at meals. Stick a couple of healthy snacks (carrot sticks, a low-fat granola bar, pretzels, or a piece of fruit) in your backpack so that you can have one or two snacks during the day. Adding healthy snacks to your three squares and eating smaller portions when you sit down to dinner can help you to cut calories without feeling deprived.

Five a day keep the pounds away. Ditch the junk food and dig out the fruits and veggies! Five servings of fruits and veggies aren't just a good idea to help you lose weight — they'll help keep your heart and the rest of your body healthy. Other suggestions for eating well: replace white bread with whole wheat, trade your sugary sodas for lots of water and a few cups of low-fat milk, and make sure you eat a healthy breakfast. Having low-sugar, whole grain cereal and low-fat milk and a piece of fruit is a much better idea than inhaling a donut as you run to the bus stop or eating no breakfast at all! A registered dietitian can give you lots of other snack and menu ideas.

Avoid fad diets. It's never a good idea to trade meals for shakes or to give up a food group in the hope that you'll lose weight — we all need a variety of foods to stay healthy. Stay away from fad diets because you're still growing and need to make sure you get proper nutrients. Avoid diet pills (even the over-the-counter or herbal variety). They can be dangerous to your health; besides, there's no evidence that they help keep weight off over the long term.

Don't banish certain foods. Don't tell yourself you'll never again eat your absolutely favorite peanut butter chocolate ice cream or a bag of chips from the vending machine at school. Making these foods forbidden is sure to make you want them even more. Also, don't go fat free: You need to have some fat in your diet to stay healthy, so giving up all fatty foods all the time isn't a good idea. The key to long-term success is making healthy choices most of the time. If you want a piece of cake at a party, go for it! But munch on the carrots rather than the chips to balance it out.

Get moving. You may find that you don't need to cut calories as much as you need to get off your behind. Don't get stuck in the rut of thinking you have to play a team sport or take an aerobics class to get exercise. Try a variety of activities from hiking to cycling to rowing until you find ones you like.

Not a jock? Find other ways to fit activity into your day: walk to school, jog up and down the stairs a couple of times before your morning shower, turn off the tube and help your parents in the garden, or take a stroll past your crush's house — anything that gets you moving. Your goal should be to work up to 60 minutes of exercise every day. But everyone has to begin somewhere. It's fine to start out by simply taking a few turns around the block before bed and building up your levels of fitness gradually.

Build muscle. Muscle burns more calories than fat. So adding strength training to your exercise routine can help you reach your weight loss goals as well as give you a toned bod. A good, well-balanced fitness routine includes aerobic workouts, strength training, and flexibility exercises.

Forgive yourself. So you were going to have one cracker with spray cheese on it and the next thing you know the can's pumping air and the box is empty? Drink some water, brush your teeth, and move on. Everyone who's ever tried to lose weight has found it challenging. When you slip up, the best idea is to get right back on track and don't look back. Avoid telling yourself that you'll get back on track tomorrow or next week or after New Year's. Start now.

Try to remember that losing weight isn't going to make you a better person — and it won't magically change your life. It's a good idea to maintain a healthy weight because it's just that: healthy.