weight loss?

Question

I want to know what the best way of losing weight is and how to lose it effecantly. 1st off I am 15 years old, 5'6, 168 pounds and I have 28% body fat. I would like to know how much calories I should take to maintain my current weight and how much calories I need to take in to decrease my weight at a good pace. Also how much grams of fats, carbs, and proteins I should take in on a daily basis. Will not being able to weight lift affect my progress? Will running and walking a mile 6 days a week plus more after a while help with my progress?Also If you dont mind could you give me a daily diet based on my age, weight, and height.

Answer 1

Don't stress out so much about counting calories.

The secret is acknowledging the true purpose of food as fuel rather than entertainment. Focus on protein, fats, and carbohydrates and learn about each of them. A little bit of research online will teach you a lot. Remember, don't diet; change your eating lifestyle. Doing so will change your life for the better. For the exercise, consider it a priority to include it into your routine.

Anyway, if you want it simple, here it is in ten steps:
1. protein is good...eat plenty (about 30% of your caloric intake)
2. fats are good and bad...know the difference
3. saturated and trans fats are the bad ones - limit these
4. poly- and mono-unsaturated fats are good - don't be afraid of them
5. carbohydrates are good and bad...know the difference
6. fibers and complex carbs are the good ones - eat these (about 40% of your caloric intake)
7. sugars and simple carbs are the bad ones - limit these, particularly late in the day (stay away from sodas and chips!)
8. drink water - lots and lots and lots of water. It's the only drink you need. Anything else is either wasted or simply bad for you
9. Eat 4-6 "meals" a day to boost your metabolism.
10. A meal is defined as a portion of a low-fat, protein rich entree, a portion of veggies for vits/mins, and a portion of complex carbs. (You can get these combined as a health shake)

For exercise, it's even simpler:
1. 4-6 hours per week
2. 45-90 min each day you exercise
3. do aerobic exercise (20-40 min) every day you exercise
4. work abdominals every day you exercise (between sets makes it easy)
5. do chest and triceps exercises on one day
6. do back and biceps exercises on a different day
7. do legs and shoulder exercises on a different day
8. do your exercises in sets (i.e. 3 times with 6-12 repetitions each)
9. keep a record of what you do to measure progress.
10. when your progress stalls (called "plateau"), switch up your routine.

Yes, not doing strength training (weights), will slow your progress.

Answer 2

Dearest KE Cast, you have a complicated question! But a simple solution is the answer. To lose weight, you need to take in balanced nutrition, but less kilojoules. (calories) Now, that is why calorie-counting doesn't work so well. Although you cut down on calories you also cut down on nutrition, and by doing that you are depriving your body of essential vitamins, minerals and micronutrients. I'm suggesting that you get a very good protein-based meal replacement nutritional shake, they normally contain all the nutrients that your body needs on a daily basis to maintain health and vitality, BUT with less kilojoules than a regular meal. You should not replace more than TWO meals a day, and still eat one regular meal. Try to keep your meal colorful, red, green, yellow food contains best nutrients. (tomatoes, carrots, onions, peppers and broccoli are tops!) REMEMBER, you will not lose the weight if you do not drink sufficient water - at least eight glasses daily! Your body consists of 70% fluid. It needs fluid to digest and run through your system!

Now, this is really the simplest way. But there are certain things you as a 15year old should know before starting any weightloss programme. And PLEASE don't lift weights! You will only build muscles and muscles weigh heavier than fat! Firts lose the weight, then you can start training.
If you need more advice or my assistance, please do not hesitate to contact me on [e-mail]. I'll help where I can. Take Good Care.

Answer 3

You need 2,000 calories a day but thats all i know about the intakes. Dont fill your 2,000 calories with unhealthy foods like popcorns or poptarts. Eat breakfast, drink healthy for example staying away from pop and juice because both have alot of sugar in them which can turn into fat. Once in a while juice is ok though. Exercise every day a mile a day is good but dont force yourself start off slow and go up from that. Drink alot of water! If you choose to weightlift thats ok. If you do your going to gain muscle which weighs alot so it may seem like your not loosing weight. But gaining muscle is really good! It will help tone along with the weight loss.

Answer 4

If you want to lose weight without diet or go to gym just go to
http://weightloss-power.com/?refid=imana...
you can know more about your weight and how much fat in your body and all this information is free , really I use this program and I lost 4 Kg in just two week , I hope this really help and good luck

Answer 5

go to

www.myfooddiary.com

it counts all of that for you and makes it all really simply.

you should be between 1400 and 1600 cal a day and at least 60 oz of water. That is a good start. And be active everyday for at least 30 mintues

Answer 6

make friends with someone on another floor visit her often

Answer 7

Avoid eating while rading listening songs and watching tv at your home or keep by kepping your hands busy

Answer 8

Better to avoid diet when you re under a lot of stress

Answer 9

3 hours of shopping

Answer 10

ditch the mayo cheese and top bun if you want to scrape off 250 calories from a restaurant sandwich