Im here with my friend, she is 13, 5'2 n 140 lbs. we know she is a bit overweight, so we came for help, should she go on a diet? waht foods should she eat? how many calories per day? what type of excersizes? WHY IS THIS SO CONFUSING?!!!?!?
Please help, she really wants to lose about 5-20 lbs by the end of the summer?
2007-05-01 15:01:48 · 8 answers · asked by Anonymous in Health ➔ Diet & Fitness
She is gone now, but please still help!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! BTW, she has great friends, she is just a little self consious so we decided to help her out,
2007-05-01 15:16:31 · update #1
Excercise should be the main part of any diet. Have your friend start with something as simple as cruches and running. Alternate days between running and crunches. Running is a hard routine to pick up, but if she is really serious about losing weight, she'll push herself. Start with a half mile at a time, followed by a mile walk. She can work her way up from there. If she doesnt feel comfortable running at first, brisk walks are okay too, but make sure it lasts about 30-45 mins in duration each time.
Eating right is almost as important as the excercise. Breakfast is a must, never skip it. Throughout the day, small snacks are ok, but they must stay small. Those 100 calorie packs are GREAT for this, along with fruits and vegetables, just dont overdo it on the fruit. Fruit contains a lot of extra sugar too. If she drinks a lot of soda, have her switch to diet. I've seen people lose 5 pounds in two months just switching to diet soda alone. As long as she is conscious about what she is eating compared to how much she excercises, she could easily lose that weight by the end of summer.
2007-05-01 15:20:52 · answer #1 · answered by bouv442 3 · 0⤊ 0⤋
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.
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, oily.
ofcourse you can spoil yourself once in a while with a little treat:)
2007-05-01 22:35:21 · answer #2 · answered by Natalie 7 · 0⤊ 0⤋
drink 8 cups of water per day,
eat AT LEAST ONE fruit per day,
always eat veggies!,
exercise : have a 30 minute walk around the park, climbing up and down the stairs
Dinner: try not to watch tv since studies say that if you do, you won't know when you're too full
Don't eat when you dont have to. Eat enough to fill you up
2007-05-01 22:06:52 · answer #3 · answered by Luvly 3 · 0⤊ 0⤋
Hey Ladies,
First of all.. Do NOT start counting calories. Especially at age 13, you have way more to worry about. Just make sure that you eat healthy ( ie. Don;t buy a bag of chips at the vending machine and a large pepsi for lunch). Eat tons and tons of veggies and fruit.
And tell her to not worry, I was EXACTLY the same at that age. I just started playing more sports, worked out sometimes and now I'm 5'9, 145 lbs at 20 yrs of age and perfecetly ok with it.
Most of please remember to have fun at not worry so much about your body.. no one else is.
2007-05-01 22:08:41 · answer #4 · answered by flygurl_037 3 · 2⤊ 1⤋
pick up a sport e.g. swimming, jogging or anything that's pleasant (or not too unpleasant) to do...
as long as she enjoys (or can live with) the activity and is able to sustain the effort, she won't think that she's suffering from trying to lose weight.
also, when she exercise, she'll tend to be less bothered by minor weight problems since she's already doing something about it.
more importantly, one should exercise and eat moderately, irregardless of being underweight, overweight or average.. and it's less harmful than crash diets, pills and whatnot...
2007-05-01 22:45:12 · answer #5 · answered by teresa 2 · 0⤊ 1⤋
Tell her to go see her doctor. Nobody on here knows if she has any medical problems or anything like that. If she does start dieting with medical problems, it could mean trouble. Her doctor can give her exercises and a diet if need be......PLEASE BE CAREFUL.......she is only 13!!!
2007-05-01 22:27:30 · answer #6 · answered by sweetheart 3 · 1⤊ 0⤋
that's not overweight.
and if it is it's by like 2 pounds.
seroiusly.
i'm the same height, and a lot heavier.
-just eat healthy
-go on walks around a lake with your friends.
just the simple things should help here.
2007-05-01 22:06:43 · answer #7 · answered by ashley.cassandra 1 · 2⤊ 0⤋
Tell her to get better friends, please.
2007-05-01 22:09:30 · answer #8 · answered by soadzombi 2 · 1⤊ 0⤋