help my friend 180lbs and 13?

Question

my friend is 13 and she says shes liek 180 pounds and like 5'6" and thinks shes fat and needs to diet....i want to suport her so what should i tell her to do and what to eat?

Answer 1

find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
dont try to lose more than 1-2lbs a week - its not healthy to lose more.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried - no junk food

Answer 2

First off 13 years is a very young age to start dieting and in the long run can really harm someone. If she's going to diet then she should talk to someone in the know about it first like a doctor or parent. But I would suggest eliminating most junk foods- chips, pop, cookies, etc. and adding fruit and vegetables in their place. She should also pair this up with exercise. People say that you should try and do at LEAST 20 minutes of exercise 3 times a week. Also drinking water is really important to make sure she doesn't get dehydrated and so to increase her metabolic rate.

Answer 3

The BEST thing to do when you have an overweight friend is to listen, be supportive, and DON'T judge. If she has a bad day and eats a huge fast food meal in front of her, don't make her feel bad. Instead, encourage her to eat healthier foods and set a good example by doing it yourself. Ask her if she wants to exercise with you, like make up fun dance routines together. Whatever you do, don't make her feel worse for the things she eats or she'll just eat them in private. Let her know you support her decision to lose weight and will help her anyway you can. Also make sure she isn't developing an eating disorder. If you see her throwing up and hiding it or not eating anything at all, tell an adult. She could have a problem and need help. Also let her know you want her to be healthy but you love her just the way she is!

Answer 4

First seek advice from a physician to make sure there are no health problems or health reason for the weight, if not then daily walks is a good start as you will want to start out slow and progress forward. Many diest are available online.

Answer 5

I don't think she should go on a diet because she's to young for that but she can do exersice,like running or dancing.

Answer 6

Tell her she needs to stop snackin and stop sitting on her butt watchin tv and get outside and excersise. Run. Not too many carbs, and trans fats.