How does one go about losing 10-20 pounds?

Question

I am a 16 year old girl [5'2", 140 pounds] seeking to lose 10-20 pounds for the summer. I would like an exercise plan and a meal plan but I don't know where to start and how to achieve my goals. As in, what exercises should I do, what foods should I eat or what foods shouldn't I eat. Any help is appreciated.

Answer 1

First of all, at your age, you need to make sure you are getting all the valuable vitamins and nutrients needed. As for exercise, the main idea is to sweat. If you're not sweating, you're not losing weight. To avoid spending money on high-tech workout suits and such, just put on heavy/ layered clothing. A nice start would be stationary bike or treadmill at an increasing pace or uphill. A sauna for 30-60 mins at a time can get you a good sweat also. Last, but not least; running. Start out at a brisk walk week one (mon, wed, fri). Week two, move to a slow jog for 1 mile (mon, wed, fri). Week three, move to a brisk jog for 1 mile (mon, wed, fri). If you feel fine after week three, increase your distance, and then your pace. After 6-8 weeks, you should be running 2 miles at a nine minute per mile rate. Because you are attempting to sweat as much as possible during your workouts, MAKE SURE you are hydrating via water AND sports drinks (gatorade, powerade). Eat 4-5 small meals daily versus 3 large meals. Consume as little sweets and carbohydrates as possible. Never eat/drink late at night; not within 2-3 hours of going to sleep. Note: If you are a couch potato, jog in place or do crunches during ALL commercial breaks. You'll be amazed with the results. Also, when doing any cardiovascular activities, try to workout for at least 25 continuous mins. Good luck!

Answer 2

Some of my family have had luck with "Winning Points" from weight watchers, but you won't shed 20 lbs that way before Memorial Day.

Best to either cut down calories and drink lots of water or to go all-in with no-carb AND to exercise. In any case, stay away from "diet" versions of crappy food - diet soft drinks, diet cookies, chips, etc are no good. The exepction are the 100-calorie packs, whcih are the usual foods in smaller servings, so you get a little of the item, and don't eat a whole giant package.

Start the exercise with walking more, like to/from school, climbing the stairs, rather than the elevator, etc. If you have access to a pool, or like to bicycle or access to cardio machines, those are all good options too.

Answer 3

each and every person should help understand, basically like 2-3 pounds MAX a week. the quicker you're taking off the load, the quicker it gets back, and the harder it will be to return off returned. in case you fairly desire to initiate stepping into shape, do cardio and weights, quit eating sodas, fried meals, chocolate and chocolates, etc. choose for extra independent meals that at the instant are not all loopy healthful, yet not undesirable the two, like interior the middle. artwork out 3-5 cases a week, after which you will start to be certain consequences. in case you lose 10 pounds in a week, your physique won't enable it stay that way, because of the fact your physique has protection mechanisms equipped in. think of of your weight as a cup comprehensive of water. each and every so often the cup is shaken, and the point gets larger and decrease, even though it continuously comes back to the middle. If one week you drop an insane quantity of weight, your physique is going to realize something is erroneous and rigidity your physique to hold each and every of the energy it may to get your weight back as much as what it became into in the past. in case you fairly desire to do it that undesirable, the three day nutrition habitual gets you there, even though it basically is starving your self. look it up online, it is not that not elementary of a nutrition habitual, even though it fairly is stupid and could not final long. you will drop pounds, yet believe me, you will not experience stable and the load won't stay off. I surprisingly recommend commencing a extra healthy eating plan and extra conventional exercising consultation plan to get to the place you choose your weight. it is the main secure and smartest decision. you will get extra toned and in superb condition determining than purely with some nutrition habitual.

Answer 4

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 5

Any exercise should work, walking, running, swimming, weights, anything more than your doing now, and eat small meals more often, like six small meals a day cut soda and sweets drink lots of water at least 64 oz a day

Answer 6

I know how you feel i'm 16 and i suffered the same problom one way to lose weight it playing a playstation 2 game called Dance dance revolution it works i lost 25 pounds from it

Answer 7

exercise and watch what you eat. get a note book. write down your weight [160] and make a goal like this... in 2 weeks i wuld like to weight 152. in 3 weeks 144. and so on and so forth. lose about 6-8 lbs every2 weeks. that is what my dr told me. and jus exersice like jog or stuff for 30-45 mins each day everyday. only eat heathly such as fruit, veggies, and NO sweats...

hope this helps. [: