i'm fat,how to reduce it?

Question

im 14 and im 57KG.how to reduce.
i wake up by 7AM and catch bus at 7:15AM.I come to home at 5:45PM and will study till 10PM after taking rest by coming home.
my friends sat that im fat.how to reduce.can u tell the food to eat to reduce fat.only VEG.

Answer 1

by exercising and eating less calories

Answer 2

hi u boy u shoulddo some exercise just 4 10 mini will tell u how 2 do u hav 2 just lay down straight and put your legs up in the air and just do as u cycle 4 just 2 min after doing that u hav 2 make yur legs straight and lift up yur left leg and then u hav 2 make circles with yur leg 10 on one side and 10 on the other .and the same with the other leg .4 just 5 min. and then for left 3 min u have 2 jog. and if have frree time 4 just 2 or 5 min u should start skping .from thet cycle exercise u can lose 06kg in just 3 weeks and u should check yur weight every day . U can do this exercise any time but remember that u should this exercise after drinking hot water and can aslo do after eating heavy food but with the gap of 1 h .u should stop eating fried.thanks 4 yur questions

Answer 3

Seems like you and your trainer agree on fat intake, but I wonder if 20 grams is too low. If you eat 20 grams of fat per day times 9 calories per gram, you eat 180 fat calories. Fat should comprise about 25 -30% of total calories. Therefore, 20 fat grams would be appropriate for only 720 calories per day, which is unhealthy. If you eat twice that much (1440 calories per day) then you are only eating half the fat you need (12.5%).

If you want to lose weight, calories do count no matter what nutrient (fat, carbohydrate, protein and alcohol) source. Take the calories you eat per day and multiply by 25%, then divide by 9 to get your fat gram percent. For instance, if you eat 1500 calories per day, multiply by 25% to get 375 fat calories, then divide by 9 to get 42 fat grams.

Carbohydrates should be 55 - 60% of total calories. Do the same math, but carbohydrates only have 4 calories per gram. Take 1500 calories, multiply by 60% to get 900 carbohydrate calories, then divide by 4 to get 225-carbohydrate grams.

If you want some good software to put it all together for you, take a look at a diet and exercise program that is easy to use. It should calculate the activity calories you need per day and have over 200 exercises that you can add to your daily routine. The software should report your calorie intake against exercise expenditure and daily body weight.

Does you trainer have a degree in nutrition? If not, ask if the spa employs a dietitian who has the education and experience to provide expert nutritional advice on exercise and weight loss.

Answer 4

You should wake up at 6am every day......Do some excersise or yoga till 6:30am.......Then you should have your breakfast......
you may have your breakfast as usual....I think you should reduce
amount of food you have at lunch time.....After coming to home, you should play any outdoor games.....You shouldn't eat too much at the dinner time.......You should make sure that the food you have is fat free......It will be good if you reduce the usage of oily foods & bakery items........

Answer 5

stop taking the bus. get up earlier and walk to school. that might not all work, but it helps. also exercise every chance you get.
my brother is 15 and he has the same problem. everyone makes fun of him. he didn't want to lose weight. he likes his body. so he took up lifting weights and working at his dads metal shop. after a month or two, he hadn't lost much weight, but he was far stronger. he beat up everyone that called him names. they stopped insulting him.
i'm not saying that's the best way to go.
being fat is unhealthy, even if you like it.
you should run, swim, ect.
energy drinks help if you have low energy.

Answer 6

dint take oil fried foods. take food only when you hungry. eat 2 spathe's as breakfast. at about 11am take some biscuits. have lunch at correct time 2 spathes little rice . evening have a tea with out milk. night time 6 spathes at about 8pm. take only food made of wheat , avoid rice , noodles, etc. try this for a month you find your wt reduced.

Answer 7

Eat food with less oil.try to take boiled food

Answer 8

I know how you feel I have started gaining weight/I would try running in the morning or after school it works your abdomen,legs,and barely arms

Answer 9

Body becomes fat due taking of fat products and presence of sweat in the body.We should do regular exerxise to remove sweat.

Answer 10

you need to be healthy, not just what your friends say, take healthy food rich in fibres, exercise, try to stay calm always. healthy body is different from beutiful body.