im 13 barley overweight and need a good diet that isnt too hard to do.?

Question

ive tried sit-ups but those hurt my back i know im too young to worry about my weight but the other teens make fun of me so pls help me i onlyneed to lose 15 pounds i think to look ok thnx so much

Answer 1

1) cardio work-out 30 minutes a day...3 days a week

2) cut out sweets and sugary softdrinks; sugar just turns to fat

3) Eat lean sources of meat...chicken and fish..however you need to eat some beef at least once a week so that you don't become anemic.

4) Frontload your carbs (eat them in the morning); eat carbs for breakfast and try to stick to vegetables in the afternoon and at night. Carbs at night and in the afternoon just turn to fat.

5)Stick to whole grain carbs...eat a sandwich on whole wheat bread..no white bread

6)No sweets...no cakes, pies, doughnuts, pastries, coke, pepsi, candy etc...

7) steer clear of potatoe chip and chip snacks...very fattening

8) try to spread out your eatings..let your body absorb what you are intaking. Small meals spread out at -at least 3.5 hr intervals. Excess food that is not absorbed becomes fat. (Smaller portions)

9) peanut butter sandwich on whole wheat bread is a great, nutritious snack, but just eat one a day..

10) another nutritious snack is a handful of mixed nuts...peanuts and nuts are fattening but good, nutritional fat intake. your body does need some fat for healthy skin and hair.

11) 50 to 60 g. of fat daily is a good benchmark if you've lowered your calorie intake to 2000 g. 2000 and lower is ideal for weight loss.

12) Relating to protein intake: Your body can only absorb 30 to 40 g. of protein every 3 to 3.5 hrs depending on your metabolism. Thus, EX: If you've eaten a hearty sandwich with a glass of milk at 12:00, wait 'til 3:15 or 3:30 to have another small meal.

13) Untrue myth: People will tell you that you need to jog a lot like miles a day to lose weight. This is untrue. You have to change your diet---that is the key. However, running may speed up the weight-loss process. However, running may cause a loss in muscle mass. Diet is the Key: "NOTHING TASTES BETTER THAN THE WAY IT FEELS TO BE THIN."


Good Luck!

Answer 2

Okay--- first of all: do NOT crash diet. All it does is cause more problems in the long run. You don't want to be fed through an IV just because you weren't comfortable with your weight.

Second: There is an exercise machine called the Gazelle. It isn't all that expensive and it's actually really fun to use. If you cut out a snack after school, it helps a lot. Also, when you're having dinner, put your food on a smaller plate. I know it sounds ridiculous, but somehow seeing a full-plate of food eaten makes you feel more full, even if it was less food. I don't know exactly how that works, but it does.

Third: If you want to lose weight, do it for yourself, not anyone else.

If you need someone to confide in or anything-- email me. :-) Good Luck!!

Answer 3

First off, what's your diet like? If you're like many teens, you may be consuming way too many foods high in fat and sugars. Start reducing the sugars. An easy way is to decrease the amount of soda you may drink, candies, desserts.

Shoot to drink more water. Sports drinks aren't a good alternative to soda as they have lots of sugar as well.

How is your fruit and vegetable intake? Many kids don't eat near enough, and many don't eat any at all unless it's on a burger or in a taco. Not saying you're like that, but consider how much you take in. If not much, try adding a piece of fruit to your breakfast and one for an after-school snack. Find something you like and have your parents get it for you at the store. Add a vegetable to your dinner. I used to think vegetables were awful. Now I love them. My favorites are steamed broccoli, baked asparagus, and salads of all kinds.

Do you eat fried food? If so, reduce that. Ideally, stop it altogether. I eat a lot of grilled, baked, and broiled food, and it's just as delicious as frying and so much healthier. Boneless skinless chicken breasts are great. I eat the Tyson brand. I also eat lean cuts of beef, cooked up on a grill.

Finally, what are your portions like? Consider that most restaurant sized portions are more than TWICE what a normal sized person should consume at a meal. Take your average plate of food, and cut out a portion of it, maybe not even half, but some of it. You'll still eat some good food, but not as much as you need. Also, keep track of how much you snack during the day. Cut back on that if need be.

Situps won't do much to help lose weight. Physical activity over a period of time will burn calories, increase stamina and metabolism. Try walking for 30 minutes every day after school, before dinner if you can. Jogging is a great way to lose weight and stay fit. Jog a mile or two once or twice a week to start. If you like it, add a mile one day, and do an extra day a week. You'll see results.

Good luck to you! You can do it!

Answer 4

hey what is over wieght at 13. you cant try and live like you are one of the people on t.v.. are you trying to be a paris, well dont that lady is a walking time bomb. you see how much trouble she gets in. that not because she wants to, it because her body is confused. its unhealth and her brains are out of order. you have to eat right to think right. you cant party all the time and never sleep. if that was the thing to do, than there would be a lot more people a wake all the time. you have to eat and sleep for a health you. p.s. eat more apples they will help you and exerise. that is the key... yvonne p

Answer 5

Join a sports team at school.

At 13, you will benefit more from exercise than dieting.

Answer 6

just go for a walk for 20-30 minutes everyday. or buy one of those dvds for weightloss, they are usually fast! if you have comcast on demand has a ton of excercises for everybody. it should be too hard, just eat less and move more. nutrition is key!

Answer 7

Personally I'm fond of barley, but if it makes you overweight stop eating it.

Answer 8

do things you like walk ,play ball,ride your bike ,swim and if you would give up real sodas for diet ones that would help , cut down on your breads and sweets . you will be surprised how little things add up.

Answer 9

sign up for a sport or something that makes u run alot. track mabe?