A good diet plan for a 15 year old?

Question

Hi i'm 15 and i'm slightly overweight. I wanna loose 20 pounds so i can down to a size Uk size 8 from a Uk size 12. Does anyone have a good diet plan for me including breakfast, lunch, dinner, snacks and drinks? Thanks =]

I would like to use the gym but in the UK you cannot do this untill you are 16 =[

Answer 1

Sure! Congrats on wanting to take care of yourself!

Depending on your level of activity, you want to go for a minimum of 1200 calories per day to a max of 1800 per day.
You're only 15 so PLEASE do not cut out dairy products- your bones will love you for this. You are still growing so be gentle to yourself. Remember that you may still outgrow this pudgy phase.

To the point: Counting calories always confused me so I generally do this:

Breakfast:
coffee with cream or glass of milk or tea or water or a yogurt
1-2 slices of fiber filled bread
1/2 Tbs of Smart Balance butter or a butter that has NO transfats.
Also, watch your SODIUM - it will bloat you to eat too much salt. Keep it to 1400 mg/day. That means don't cook with it and don't add it. (and at McDonald's say NO to hamburgers say YES to 4 pc chicken mcnuggets with no sauce)
1 tsp of marmalade or such
1 banana or other piece of fruit like an orange with fiber that will fill you up

OR

hot oatmeal or other cereal (1/2 to 1 cup) cooked with water -then stir in milk or cream (a little for flavor you know - our body wants some fat)
1 fruit
coffee tea or milk

2 hours later if you're hungry have an apple with a tsp of peanut butter OR piece of cheese (like a half a cube, don't over do it) and salt free cracker OR low salt low fat popcorn (1 -2 cups)

***Suggestion: keep fruit and ready cut peeled carrots or celery with peanut butter for snacks along with yogurt for protein. A steady stream of carbs + protein is healthy and good for you. Fruit is full of fiber, sweet and chewy and it will fill you up. Stay away from sugar stuff, you'll be starving in 20 minutes due to a sharp increase of insulin. The trick is to regulate your blood sugar and keep your hunger and satiation on a balance.

1-2 hours later Lunch:

DRINK WATER. at least 2 8oz glasses.

Eat a salad and drizzle it with olive oil and plain red wine vinegar. (I'm from Spain/Italy/Argentina so I eat really medittranean like). NO SALT please. Eat lettuce, onion, tomato. Onion has FIBER and FLAVOR - tomato has twice the Vitamin C of two oranges. make the salad the meal with strips of broiled or baked chicken (limit the skin but don't deprive yourself if you really want to eat it).
Have small piece of bread on the side. Again with lots of fiber like minimum of 2 grams. Limit salt by not putting on your salad.
Hint: you may think the oil in the salad is BAD- but it's good for you b/c it's UNsaturated fat and won't turn into cholesterol or clog your arteries like saturated fat.
Dessert: Milk with chocolate if you like, like sugar-free Nestle or OVALTINE that has vitamins - or a chocolate flavored yogurt or a frozen healthy treat like italian ice or a popsicle or jello. OR, a tiny piece of candy if you wish. keep it small and eat it slowly. you've earned it.

1/2 hour later drink a glass of water straight up and then 1/2 hour again do it again for the rest of the day do it like this. Half the time we feel hungry we are really thirsty because our body is 94% WATER not food. If you don't like the taste of water, get Crystal Light sugar free flavor mix for the water and put it in the water. Whatever you do, DO NOT drink soda. It's bad even the sugar free kind. The bubbles will bloat you and your goal is to cleanse your body so you get that healthy feeling which will motivate you to continue taking care of yourself.

2-3 hours after lunch have 2nd SNACK Like in the morning, try a fruit with some protein for balance. Or, even one of those energy bars the kind with up to 180 calories not more. You don't want a meal yet.

Drink your water and about 5 hours after lunch, have

DINNER:
Salad again small on the side if you wish. Or, steamed vegetables. Your goal should be to arrange your plate in this way: palm size of protein like meat or beans and 3/4 of the plate covered with veggies. Vegetables provide your body with fiber as stated, for satiety, and vitamins - you need these always. Add a piece of bread again and enoy the butter if you want again. Your daily goal should be 2 Tbs of fat per day. One in butter the other in olive oil for salad or cooking. If you go over, which I often do ;-) don't panic. It's OKAY.
For protein, eat a small piece of meat, the whiter the better (like chicken) or fish or whatever you like. Just again, limit sauces with sodium like soy sauce, bbq, teriyaki, anything Asian really and anything too creamy like Hollandaise or Bechemel. You can have these but once in a while, not every night. Dieting should be a change in the way you eat, not a restriction like going to food prison. Life is too short and admit we all LOVE food! Learn to enjoy food with its natural flavor. Or grill meat that's a unique flavor right there. Or have a bit of mayonnaise, just don't over do it.
One thing I like to do is mix my meal bites with salad + meat and the salad oil and vinegar (red wine kind) gives it much flavor.
Add some carb on top of the bread like one potato (baked or boiled WITH the skin for more fiber and vitamins) or steamed or boiled rice (1/2 cup cooked is enough. Measure it with a Tablespoon and you can eat up to 3- 4 Tbs. Same goes for pasta. ) Eat on a smaller plate to trick your brain that the meal is larger than you think it is. Hopefully though you won't be hungry after 3 meals and 2 snacks. If you are later, then drink another glass of water and wait ten minutes. If you're still hungry, then it's hunger, not a craving. Go for a popsicle, fruit, or small serving of ice cream or sherbert. Or, glass of milk with chocolate mix, or a piece of dark chocolate.

Sorry so scattered but this has always worked for me! I am 5'3 and weigh 110 pounds! And I'm 31 years old.

Remember that once you start eating right, your body will reward you by reaching its own set point weight. You will know what it is because then whatever you do you will always return to that weight or within 2-3 pounds of it when you have a period.

Good luck sweetie! Love yourself!

Answer 2

You really shouldn't want to lose weight quickly. Your body is still growing and changing (I have a 16 year old) and your weight will fluctuate in the process. It's normal. At this age your body will gain weight to prepare for an increase in height and then it will balance out again. Extreme diet and exercise can harm your growth process. You should only concern yourself with being "healthy". Make exercise a fun, life style change and eat a balanced diet. Choose lean protein (for muscles), whole-grain carbohydrates (for energy), dairy (for strong bones) and lots of fruit and vegetables (for vitamins and minerals needed for a healthy body). Stay away from caffeine and sugar, both of them are bad for you because you are still growing. It's also a good idea to take a daily vitamin and mineral supplement (in case your missing important things in your diet). If you take care of your body it will take care of you. And remember to keep a healthy attitude about yourself. Don't let other people influence how you should act, feel or look. We are all different. Good Luck to you.

Answer 3

Firstly, how tall are you and how much do you weigh. I can't imagine a size 12 ever being overweight, even if you are only 15 years old.

I don't think dropping down to a size 8 is particularly realistic either. Maybe just aim to drop down to a size 10 and then see how you feel.

Personally, I think a size 12 is a good size to be and certainly nothing to be ashamed of.

Take care : )

Answer 4

make sure you eat an apple a day with skin on as it has tons of fibre and also curbs your appetite. make sure to include lots of fresh vegetables and fruits,natural yoghurt is awesome as it's easy to digest. lean cuts of meat and low fat dairy products and steer clear from white bread pasta,rice and potatoes. if u cant give them up a good substitute is brown rice or wholemeal pasta and breads like rye or wholegrain and only drink water theres no calories,fat or sugar in water and it helps clean toxins out of your system and fat is a toxin SO DRINK UP.
hope this helps

Answer 5

hey hunni! im in the same situation as u, well kinda. i am also 15 and i wudnt say im over weight but i get so paranoid about my body and i would love to tone up. i read what the first lady said and i would strongly advise you to follow what she said as she sounds as if she knows what she is on about. for breakfast though i like to eat special K or the speecial K medley! its gorgeos, low on calories and high in energy along with a glass of milk or water.

good luck with everything though chick and stick to it!

Answer 6

yeah eat right and drink lots of water. for exercise all you have to do is walk 30 minutes a day. walk instead of riding in a vehicle whenever you can. see if your library has exercise videos or dvds and workout with them. it might take something simple, like no cokes or no bread for a while. good luck!

Answer 7

Cereal Wheaties Cheerios healthy wheat crap, no fun but it works
Lunch -chicken, hard boiled egg, veggies
snack- yogurt
Dinner- steak, salad, tomatoes, v8 juice, chicken, pork
then hit the gym hard core cardio and weights

Answer 8

just stay away from the junk food and eat lots of fruits and veggies. maybe do some crunches or push ups before bed. or try walking or running.

Answer 9

Eat healthy meals and exercise. Reduce your salt and sugar intake.

Here's a good site to help you:
http://www.on.ca/Elementary/Canada.htm

Answer 10

just eat lighter portions of food and cut back on the junk food