i need help loosing weight...?

Question

ok im 15 years old and around 280 lbs what should i do to lose weight? please help

Answer 1

find calorie/fitness calculator on the net, enter your stats, take 300-400 calories off that number and that's how much you need to lose weight.
5-8servings of fruit and veggies a day
8 glasses of water a day
5-6 small meals instead of 3 big ones (breakfast is the most important - make sure to get complex carbs like whole wheat bread, oatmeal, fruit etc)
4-6 times a week cardio for 30-50min, light weight training, many reps
no junk food, no sodas, no alcohol, no white flour (cakes, cookies, white bread, pasta etc.), nothing high in sugar (ice cream)

Answer 2

Keep your caloric intake down to 1800 calories a day, cut out all "white" foods (white sugar, white bread, white pasta, etc.) If you have to eat bread then make sure it is whole-wheat. Run 1 mile 3x a week (I know it sucks at first, just do it.) After two weeks run 4x a week, after 1 week after that, 5x a week, and then 1 1/2 miles 3x a week and continue this.
Start at 10 pushups and do one more each day until you are doing 100 pushups a day. Same with sit-ups.
Good luck!

Answer 3

Do the food journal thing, it really puts into persepective how much you're really putting into your body. A male should eat 2000 cals a day--cut it down to 1500, I wouldn't go below 1200 unless advised by a physician since your body is still growing into an adult.

Cut out soda and even juice--unless you drink only a 6oz glass once a day or you water it down. (Juice has tons of sugar in it.)

Drink water before you have a meal--it helps fill you up so you don't over eat. Plus water is good for you. (Don't dirnk gallons of water at a time, very dangerous. It can clean your system of nutrients you need.)

Make the switch from white wheat products--like white breads--to whole grain, multi grain and whole wheat products. "Whole grain/wheat" should be the first ingredient listed on these items.

Eat more veggies than fruit--especially the dark greens. Spinach, peas, asparagus... The carbs in veggies are complex and require your body to use more calories to burn them. You want to eat a variety of veggies--there are tons out there. Beans, they have natural fats but they're wonderful for you and they're good fats. (don't think your body doesn't need fat just because you're trying to lose your own)

Eat fruits, they do have minerals and vitemins you need, but don't over-do the fruit. Have a fresh fruit salad, if canned fruit--in light syraup--as dessert or a piece of fresh fruit. It has a simple sugar, fructose, which the body uses up instantly and really doesn't give you much energy at all.

You also want to keep the digestive track cleared out. This means a lot of fibers both soluble and non-soluble. Corn is a non--the body can't break it down so... what goes it is what you see coming out. They're good for the digestive track because they get things moving. Solubles, like oats, move slower through the digestive track and clean it out. Yogurt has a bacteria in it that is good for you--I'm sure you've seen the commericals. Dairy in general, skim or 1% is good for you. Broccoli is a wonder veggie for the lower end of your digestive system--it's amazing for you. The veggies really help your digestive system.

With that said, stear clear of white sugars and processed sugars. You'll have a hard time at first, but once you ween yourself off--a couple weeks--you'll do fine.

Walk. Get yourself a pedometer, Go Walking! sold at Walmart has one that counts your steps, the calories burned and the distance traveled. It's about $7.99--at least mine was. You should make at least 10,000 steps a day. Record your steps in your food journal at the end of the day and you'll see improvement hopefully.

Get active. Go for walks in the evening. Get a dog to walk with and play with. Dogs keep people young and you keep your dog young. Start biking, do something that will keep you active but you like doing. Go swimming, start running, play basketball with friends or frisbee. Garden... Heck, if you're a video game lover.. Dance, Dance Revolution is great if you treat it as a fun workout. I know it can make people quite sweaty.

Eat lean meats, mostly poultry and fresh seafood if you aren't allergic. Salmon is fantastic and tuna, fresh tuna--get a tuna steak and you'll think you're eating beef but better.

You're still in high school--so talk with a gym teacher or guidance counselor--I know a gym teacher would, or should be, more than happy to help you out with more guidance on what to eat and what exercises to do to help you out.

Start small, and work up. Keep track of your progress. Take a picture of yourself now, take measurments of your waist and arms, legs... weigh yourself. And ever couple weeks do it again. You might not see results right away, but give it time. If you stick to it, you'll eventually see when you flip back to the first page with current picture, measurments and weight that you've come a long way. Keeping track is always helpful.

Good luck and if you have any questions feel free to messege me. I understand the troubles of being an overweight teen. Been there, done that... not fun.

Good luck.

Answer 4

try a 1,600 calorie diet.
once a week your allowed to cheat.
eat whatever you want.
but only one serving.
exercise should be 5 days a week.
60 minutes of cardio[wether it be running,rollerbalding or biking] and 30-60 mintues of strength trainging.

get your family to be fit as well.
stock up on whole grain bread,low fat peanut butter, and low fat granonla bars.

Answer 5

cut your daily calorie intake by 500 calories, try and eat a variety of foods. Also burn an additional 500 calories a day.

Answer 6

STOP EATING CUPCAKES FATTYMCFATTY!!!!!!!!!!!!!!!!!!