How do I motivate myself to workout and eat right?

Question

I am 12 years old and weigh 170 pounds.The thing is is that I have always been fat and have had family problems.its been deppressing and all the deppresion is making me not in the mood to workout and pig out in junk food.What can I do to to motivate myself to workout and eat right?Also, what can I do to relax and energize myself?

Answer 1

Maybe understanding that food is not helping you, that it is not making the problems better.

I suggest to discuss with an adult in your family that you are tired of the problems that are making you depressed and you want some action. I also suggest you distance yourself from those problems as much as possible because you are a young person who needs to focus on fun things now and school.

Start to help yourself by asking whoever buys the food not to buy junk. Then eat healthy things when you are hungry like apples, bananas, carrots, etc. Make sure you read lables on foods, see the fat content, make sure it does not exceed a certain number of grams (example I never go over 10 and usually stay within 5-7 or less). Look at the calories per serving and how many servings are in the package. Then look at the sodium (salt) content, that should be below 500, I like to keep it in the lower end, 200-300 max.

Then, everyday go for a walk, as far as you can. Enjoy it, look at the sights. Maybe take a friend. This is good exercise. After you have done that for a while, increase your pace, walk faster, maybe carry little hand weights.

Drink water, very important, not sodas. Drink as much water every day as possible.

You can do this, you sound like a really smart person. Good luck!

Answer 2

The first thing you have to remember is that you are not always going to be in your parent's home. The depression is not necessarily your depression, but the weight certainly is. 170 lbs is too much and I know because I grew up in a home rife with domestic abuse and I let myself go because of depression and lack of self esteem.

First go find a friend and go on a diet. Buy an inexpensive scale, a couple of measuring cups, and then look at the nutritional information on the side of each package. Find out what your BMI is...there are several places online that will tell you that. Get a copy of the nutritional pyramid that tells you how many servings of what kind of food you should have daily.

Devise your own diet. There is NOTHING that you can't eat, you simply have to eat it within your diet. At 170 lbs, you probably should be on a 1200 calorie diet. Eating the right foods that can be alot of food. Stick with one service size as indicated on the containers, and don't go over your calorie count. Drink a minimum of 8 glasses of water a day. If you have ice cream, deduct it from your calories for the day and if you go over one day, don't quit, stick with it the next day.

Ride a bike, or go bowling or dance, or do some gardening, or walk to your best friend's house and back again. All of that is exercise and it will help you to exercise and diet. Compete with your friend who is overweight as well...see who loses weight the fastest and easiest. Go try on clothes at the store and look at the sexiest ones that you want to be able to wear.

It won't take you long to lose it, if you can get excited. Remember that if someone calls you a name or if you're upset by what your parents are doing, it's not you...they have a problem. You have to grow up and make a life. So look after yourself, do your homework and make friends. You'll do great.

Answer 3

The first thing you need to remember is that, you do not have to be small to be beautiful, inside and out. Secondly, eating right and beginning to work-out is not easy and is a lifestyle change so take everything in small steps. Do things you enjoy doing so it doesnt seem like excercise, swimming, dancing, biking roller-blading are all fun to do and will give you results if consistent. When changing the way you eat,look at portion sizes and if you feel like your not supposed to be eating something don't, just eat half of it. When relaxing taking a warm bath, reading or slow music calms me..But your only 12 babygirl enjoy that while you can

Answer 4

for you i think walking is the absolute best thing to do for exercise. as for eating, eat healthy foods and in small portions. have 4 or 5 small meals a day.
you should eat the most at breakfast, then less at lunch, and even less for dinner. if youre mom cooks at home, healthy foods such as potatoes, rice, grilled meats (make sure they are not grilled in fat), vegetables of course!, then have one plate of that for a meal. and remember, small portions. instead of eating until youre full, eat until youre not hungry anymore.
for snacks, lets say if you get hungry between meals, have fruit.
cut out all candy, fatty foods, and sugary drinks
eat foods that are grown, not man made.
drink at least 8 glasses of water each day.
excercising gives you energy and eating right with that will make you feel better about yourself.

and always remember, losing fat and weight will takes lots of time. set small goals first, then make them bigger.
so walk walk walk! dont go speed walking all of a sudden and for miles, start out smaller distances, make sure you stretch. if you have an mp3 player, thats a great thing to take with you. or take a friend or even a family member and you can even bond. if youd like, make this a family thing. a family walk.

another diet you may want to try is the Special K Diet. just search that online if you want to know more about it.

the key is, eat right, and exercise. its that simple. its all in youre mind, you can do this!! once you see results, you'll gain more motivation.
losing 2-3 pounds a week is the healthy rate.
make walking a daily routine. once you feel comfortable, start small jogs. add a minute everyday to that jog. but starting to jog for you might take a couple months. just take it slow and always remember, you can do anything you set your mind to!
good luck, best wishes!

Answer 5

Get a full-length mirror if there is none in the house already, and rate yourself naked every night in that mirror. Remind yourself that even though it's a slow process, you will continue to improve! It seems to work better to eat after a workout, that's when your muscles need it the most. When you go to bed, have the room dark and quiet, and tell yourself every night that you will feel good when you wake up-it works if you will get enough sleep, at your age, about nine hours.

Answer 6

Tape a picture of a fat person on the fridge & one of a skinny person too. That way, whenever you think about eating, you will remember which picture you want to look like. To exericising actually energizes the body.

Answer 7

THE WEIGHT SCALE IS A GOOD MOTIVATOR TO WORK OUT AND LOSE WEIGHT... SET A GOAL OF HOW MANY POUNDS YOU WOULD LIKE TO BEGIN TO LOSE EACH WEEK, AND THEN ONCE YOU HAVE ACCOMPLISHED THAT, REWARD YOURSELF WITH YOUR FAVORITE MEAL.... THE POUNDS WILL TEND TO COME OFF QUICKER DURING THE FIRST FEW WEEKS, HOWEVER, YOU WILL NEED DISCIPLINE AND WILL POWER. HOPE THIS HELPS