I am thirteen years old, 198 pounds, and about 5'3. What do you suggest to help me lose weight?

Question

I need some excersice and diet tips. I am trying to get to at least 150. Any advice would be great.

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.
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:)

Answer 2

First of all let me tell you dont worry I know it sucks right now but youll be ok. When I was a teen I was very heavy but it did start falling off about 15/16. Anyways all you need to do is be active walk one hour a day at a quick pace and I promise you if you stick to it youll lose it really quickly in 4 months you could be down to about 160. after 6 months 145. so long as you eat 1300-1500 calories a day ( make sure you get at least 1200 daily its the most imposrtant and no more than 2000 a day ever)

Answer 3

Good for you, looking for a way to get your weight down!

Try to get into a rhythm with the changes you're making. Don't look for quick fixes, but work to build healthy habits that will help you for the rest of your life. You're learning how to take care of yourself and your body in the best possible way.

For exercise, you can start with walking. Take a walk every day. It could be 20-30 minutes for the first few weeks. Your breathing might be labored at first. If so, slow down a bit, but you do want to walk fast enough that you breathe deeply and work up a sweat.

Make a list of physical activities that you enjoy. You can go to playgrounds in your area and swing on the swings. If you like to ride a bicycle, or swim, or dance that's also excellent exercise.

For your diet, eat a wide variety of fresh fruits and vegetables, whole grains, lean protein, and low fat dairy products. Drink 8-10 glasses of water a day. Try to avoid soft drinks and juices. That alone can help you lose a lot of weight over the course of a year.

Best of luck, and congratulations on your decision to get your health on track.

Answer 4

Start by doing some light exercise, like maybe walking 30 minutes a day. After that, build your way up to jogging for the thirty minutes. Eventually you should be able to run for thirty minutes. Also, start doing resistance training every other day. Your diet should be made of six small meals of day, that are high in protein and fiber. Drink plenty of water and limit sugary drinks like soda.At your age you should be able to burn off this extra weight really quickly.Good luck!

Answer 5

well am in 7th grade and 13 and i weigh 96 pounds. to keep in shape, everyday in do 10 jumpjacks, 20 pushups, 60 situps, and about 60 mountain climbers. it sounds hard but it is easy. and also every friday i run one mile under 9 mins. you should do these exercise everyday before you go to sleep. then take a cold shower if need. i wish i at least weighed 100lbs. hope this help Daniel!

Answer 6

Wow its humorous i had an identical authentic subject whilst i replaced into your age yet i controlled to drop some pounds by way of doing those issues to advance your wellness a million. pass to sleep formerly: the later your up the greater severe because of the fact your adapting your physique to consume greater in the day than you normaly could i choose to recommend around 11 pm or formerly in case you choose 2.supply up ingesting OUT: thats a huge component in loosing weight take of all those severe fat carbs and consume greater fit with greater ideal meats and upload some vegetebles on your weight loss application 3.DO workout: you may commence of light on your workout yet a minimum of choose for a stroll or in basic terms bounce around do what ever you choose yet reduse some time sitting down dancing or working has a tendency to lose alot of energy 4.NO SODA: water is a superb refreshment with 0 energy or fat so thats an determination or in case you choose some flavor on your beverages get gatorade or any form of juice orange apple etc 5:pass around: comparable with workout the greater you sit down the greater your physique and concepts are going to evolve to the belief of being lazy so commence shifting around! exercises: i choose to recommend a physically powerful cardio like working bounce rope something with severe movment on your physique. Swimming is a huge workout consultation and you will have relaxing on an identical time. play activities with your individuals relatives or in basic terms at abode or on the park what ever works for you. you may play kinect for xbox 360 in case you have one in the place you may play video games and drop some pounds on an identical time! nutrition: Im no professional at nutrition yet breakfast i consume cereal or a healthy milk shake lunch some thing with some vegetebals with a sprint twist the two some spices or cheese further with some meat to the area and a few grains (Rice or bread). Dinner is expounded to comparable to lunch. Dinner some thing mild to not heavy like chips or meats some thing like a small sandwich cereal or some end result it makes it much less perplexing to doze off it stable on your wellness and your tooth. nicely THATS ALL stable success :D

Answer 7

First, stop your eating habits. If you want to look thinner, you have to see yourself that size, and in reaction eat healthy but decrease on you fat intake such as, sweets and bread.-Since your so young, you should try exercising by playing a sport or game that you like to play.

Answer 8

In order to start your free diet and exercise plan you first want to get clearance from your physician. Once your doctor gives you the go ahead you are ready to begin. Your aim should be to set up a realistic free diet and exercise plan that will:

1) allow you to achieve your goals safely and effectively and

2) be a program that you can realistically follow for the rest of your life



STEP ONE: Nutrition



Diets tend to be very attractive to those of us in need of losing some weight but most people never actually achieve their goals. Almost all diets work, you just have to be very committed to sticking to it and you cannot expect to keep the weight off unless you are dedicated to making this a life-long change.



The best diet plan is one that allows you to eat only when you are physiologically hungry and doesn't create a lot of psychological hunger from feeling deprived. A good diet plan is one that includes all the macro nutrients; protein, carbohydrates, and fats. Moderation is the key. Usually the best place to find a diet plan that incorporates all of these important aspects is from a Registered Dietician or someone with a significant amount of education/training in nutrition.



Finding out more about your body and the way it works is very important to the success of your diet plan. You may know what your current weight is but this does not tell you much about how your body is burning calories. This is better estimated from a body composition test and a resting metabolic rate test. Body composition testing determines how much of your body is made up of fat and how much is lean body mass. The more lean body mass you have the faster your metabolism will be. A resting metabolic rate test will help determine just how quickly your body burns through the food you take in. From there, based on your activity duration and frequency, calories are added to this number to establish your daily caloric requirement.



Once you determine your calorie needs a nutritionist can fine tune your diet plan using the above information. Knowing your lean body mass helps estimate how much protein is necessary for tissue repair. The next factor that comes into play is your activity level. This will help determine how much of your diet should be made up of carbohydrates. Finally, most healthy diet plans do not suggest ingesting more than 30% of total calories from fat. Having some healthy fat in your diet plan is very important because you will not be able to burn existing fat stores without taking some in. Your nutritionist will help educate you on which are the healthy fats and which to steer clear of.



In order to develop a diet plan that allows you to safely and effectively lose weight you must strive to be in a calorie deficit. This is accomplished either by decreasing your caloric intake or increasing physical activity. This means you are ending the day with slightly fewer calories than your body needs to maintain normal metabolic function. It is advised by most dieticians and nutritionists not to be in the negative by more than 500 calories per day in order to lose a pound of fat per week. One pound of fat is equal to 3500 calories and most studies show that if you lose any more weight than two pounds per week you will start to metabolize muscle rather than the fat.



Staying away from fad diets is very important if you are looking for a diet plan to help you maintain a healthier weight over the long term. Fad diets set the body up for physiological starvation, slowing the metabolism by burning up muscle and using it for energy while holding onto body fat stores. This creates unbearable cravings which will set you up for failure every time. A good diet plan will do just the opposite. It will allow you to maintain the muscle on your body, actually allow you to increase lean body mass (which in turn increases your metabolism) and help you burn fat more efficiently both at rest and during your workouts.



A good diet plan will be tailored specifically to your body. That is why it is recommended that you consult with a professional. Getting healthy begins with a smart and safe diet plan. It is going to have the most dramatic effect in changing your body.



STEP TWO: Exercise



The key to beginning any successful exercise plan is to incorporate the idea of moderation. Try to put together a exercise plan and training schedule that is realistic for the long term. Here are some suggestions for beginning a safe and effective exercise plan. This exercise plan is ideal for someone who is starting out with a low level of fitness and not a lot of time to get to the gym and spend hours working out.



You want to make sure you are injury free before starting this exercise plan. If you have nagging injuries, exercise could very well make them worse. It is a good idea to take this exercise plan with you to your doctor and get some advice on what movements to avoid. Finally, you need to get yourself a few weights in order to get started. (It is also a good idea to have a mirror handy in order to watch your form.) A good choice of weights for a female would be 3lbs, 5lbs, 8lbs and 10lbs. A good start for a man would be 10lbs, 15lbs, 20lbs and 25lbs. Using these weights and your own body weight you can develop a great exercise plan for your entire body.



Start your exercise plan with a good warm up. A warm up will increase your core body temperature and get you to break a sweat. After you are warmed up you can continue your cardio workout or you can begin your resistance exercise plan. Make sure you have a padded bench of some kind to use for the sitting and lying exercises.



First, you will focus on the large muscle groups then progress to smaller ones. This exercise plan will involve a combination of exercises using dumbbells or your own body weight. Here is an example of a good exercise plan.



SQUATS 3 sets/25 reps

start with legs wider than hip width, toes slightly turned out. Squat down until your upper legs are parallel to the floor. Keep you back as upright as possible with abdominals engaged.



LUNGES 3 sets/15 reps

Start with a long stride keeping the front knee directly over the ankle when at the bottom of the lunge position. Make sure to pull up with the front leg without any push off of from the back foot. Perform the lunges in a walking manner.



MODIFIED/FULL PUSH UPS 3 sets/10-15 reps

Begin with a version of the push up that is appropriate to your strength level. You want a diagonal line from shoulders to knees or shoulders to feet (depending on which form of push up you do). Only attempt the number of reps that you can complete with perfect form.



DUMBELL PULLOVER 3 sets/10-15 reps

Lie on your back. Hold the dumbbell with your hands overlapped and facing the ceiling. Keep your arms straight and take the weight overhead and return it back over your chest.



ONE ARM ROW 3 sets/10 reps

Stabilize your knee and one hand on the bench with the working arm hanging straight down. Pull the weight up in a rowing motion toward the side of the body.



LATERAL RAISE 3 sets/10 reps

With weights in hands and arms at the sides, raise your arms out to the sides up to shoulder height and back down. Be careful not to shrug the shoulders.



BICEP CURLS 3 sets/10 reps

With arms at sides palms facing up, flex elbow joint to bring weight up toward shoulders and return to full extension to complete each rep.



TRICEP DIPS 3 sets/10 reps

Start sitting on a bench perpendicular to it with hands on the edge of the bench.

Straighten arms and bring hips just off the bench and bend the elbows to lower body down. Straighten your arms to bring body back to the start position. This can be done with bent knees to modify the movement.



ABDOMINAL CRUNCHES 5 sets/20 reps

There are many variations of the crunch and you can change up the positions frequently. A basic version is lying on your with back legs bent, feet on the floor, and your arms reaching at your sides. Flex the spine to crunch up and keep your chin tucked in toward your chest with about a golf ball size space between chin and chest. Keep your eyes focused on the top of your thighs. Crunch up keeping the low back in contact with the floor and always keep the abdominals engaged to protect the back and neck.



This is a basic free diet and exercise plan that should get you started on a path towards better health. Remember that with all diet and exercise plans, moderation is the key ingredient for success. Whenever possible you should consult with an educated, certified fitness/nutrition professional to ensure safety and to maximize your results.

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