Help me loosse wieght please?

Question

im 247 pounds and im 13 what should i do 2 lose weight?

Answer 1

Always Think Fit:

First step in exercise is to always Think FIT. To make physical improvements, you need to work your body harder than usual. This is referred to as the overload principle. As your body becomes more conditioned, you need to increase the frequency, intensity, or time of your workouts in order to continue improving your fitness level

Choosing an Exercise:
The best exercise is an activity that you enjoy enough to really pursue enthusiastically.
• Indoor (Facility) Activities: If the treadmill, stairmaster, rowing machine or stationery cycle doesn't excite you, sample some group activities that strike your fancy. Participate in a group cycling class, beat stress with yoga, find balance with martial arts, stay cool with indoor swimming, or kick some you-know-what with boxaerobics.

1. Change your eating habits (i.e. start eating smaller portions of food) before if you ate a full plate of food try eating 2/3 of a plate instead.
2.
o Substitute aspartame for sugar
o Try eating 3 or 4 smaller meals during the day rather than 2 large ones
o Eat your main large meal at midday with the other meals much smaller in content
o Don't eat heavy meals late in the evening as the body wont have time to digest it so it ends up stored as fat in your body.
o Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and vitamins
o Drink lots of water during the day and before, during and after exercise, you should drink at least 8 big glasses of water per 24 hours
o Drink alcohol in moderation
o Stop smoking if you smoke or cut down
o Eat more fibre i.e. pulses grains nuts, pasta, brown rice, cereals, fresh fruit
o Eat more vegetables as part of your diet
o Eat less dairy products or choose those with less fat content i.e. cottage cheese
o Try steaming or poaching food instead of frying it, frying adds calories by the bucketful
o Cut down on Red meat and eat more lean or better still chicken and fish instead
o Use low fat oils in cooking i.e. sunflower, corn or Mazola
o Cut down on your salt intake, there are hidden salts even in tinned foods
o Try substituting carrots or fresh fruit instead of biscuits and sweetmeat when you have a craving for something in between meals.
o Drink semi or skimmed milk as opposed to full cream
Simply choose a diet which is low in fat and cholesterol, moderate in sugar and salt and high in fibre but at the same time has a variety of everything thus making it a balanced diet.

Calculate your BMR!!!!
BMR means Basal Metabolic Rate.It is used to estimate how many calories you should consume.By using a simple formula called the Harris-Benedict principle, you can assess your BMR.
Your BMR is the amount of energy your body needs to function.Then, to lose weight, you'll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula.
We use about 60 percent of the calories we consume each day for basic bodily functions such as breathing.Other factors that influence your BMR are height, weight, age and sex.
Step One : Calculate your BMR with the following formula:
• Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
• Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step two : In order to incorporate activity into your daily caloric needs, do the following calculation:
• If you are sedentary : BMR x 1.2
• If you are lightly active: BMR x 1.375
• If you are moderately active (You exercise most days a week.): BMR x 1.55
• If you are very active (You exercise daily.): BMR x 1.725
• If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
Create a Calorie Deficit:
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.
Every 3,500 calories is equivalent to 1 pound.
If you cut back 500 calories a day, you will lose 1 pound per week.
If you exercise to burn off 500 calories a day you will also lose 1 pound per week.
Ideally, you should do a combination of both, (e.g. cut back 250 calories; burn an extra 250 calories).


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Answer 2

If u want to lose weight in a healthy way, then u should ask for your parents help and support first, then from there u should get a nutritionist, you can ask ur family doctor who does he/she recommend. You are also going to have to work out, so get a trainer, there are certain health insurance that will cover the cost of going to the gym, specially since at your age u shouldn't be any where near that way, it is a health risk, no offense sweetie. Also u need to keep a positive outlook on this situation. There is no way you can lose weight quickly in a healthy way. So keep in mind that to see results it's going to take some time. But the good news is u will see results, and also that u are seeking help to keep ur body healthy. That is such a big step. Exercising at first will seem hard and tedious but keep in mind that it will get easier and that u r giving a precious gift to yourself. Your body is a temple, and u need to take care of it with the out most care and dedication. Don't strive to be a perfect weight either, strive to be a healthy weight. Your nutritionist will be able to tell u what that is and how much body fat u should have. Good luck, please please do start taking care of your self. Even if u can't right away get professional guidance, u should at least try cutting out unhealthy foods from ur diet, and exercising. Look up online exercising plans and diet plans to follow. You should at the very least do a 30 minute work out per day. Know that the people on here are supporting u, and please don't feel disheartned, in the beginning it's always hard.

Answer 3

Start slow, by walking everywhere. When I was a teen, my friends and I walked to eachothers houses instead of getting rides. Dont be lazy! I know people say that you should excersize, and you should, but sometimes they dont understand how hard it is for someone heavy to excersize. Go in your room, close the door, turn on some music and dance. Its fun and it helps you move around. Try cutting back on soda. If you have to drink it (which I know I do) get diet. Diet DR. Pepper tastes really good, and Coke Zero is good. (I dont like diet coke or diet pepsi) Also diet Sunkist. I cant tell the difference.
Dont tell yourself that you CANT eat something. Just eat less of it. Try eating small meals more times durring the day instead of 3 big meals. Dont eat late at night. Try getting chips that are baked instead or regular. It really is the little things.

Answer 4

Hi Diana,

Good for you for taking the first step!

At 13, your metabolism is very high, so the things I am going to suggest will give you solid results.

First, your eating. Cut out the sodas and replace them with water. Make vegetables the bulk of every meal. Snack on fresh fruits instead of chips and cookies. Limit fast food to once a month.

Second, your activities. Walk as much as possible, including taking stairs instead of escalators and elevators. When you take the bus or subway, get off a stop or two early and walk to your destination.

Join a sports team at or after school. You don't have to know how to play, they will teach you.

Best of luck to you, Sweetie!

Answer 5

cut what u eat in half.
stop eating sweets (eat one sweet thing a wk)
eat more fruits n veggies (it will give u gas)
start walking at least 30 minutes a day (will make u feel like ur gonna die if u do it right)
try to walk the 30 mintues a day 2 times a day.
cut out pop & teas
drink 4 -20oz bottles of water a day (or 8 glasses of water)
cut out the fried foods. switch to fish n boneless skinless chicken breast. with a salad cut out some of the fatty stuff like mayo replace it with mustard the meat portions should only b as big as ur hand (1 piece) ur food should fit on a paper plate size plate. not a regular dinner plate.

good luck also try to do some situps if u can. also use some 5lb hand weights to to build some muscle. it will take alil time but ull notice inches go b4 weight.
curves is a good place to go but I dient find it challenging enough

I WILL BE UR SUPPORT SYSTEM IF U NEED ME TO B. EMAIL U DAILY N U CAN DO THE SAME FOR ME.
I want to lose 20lbs b4 winter. I just lost 20lbs I dont look big at all but I feel big to me

Answer 6

Girl, one of the first things to do is control your eating. Don't stop, but control it. Set a certain time of day when you will eat and when you will not eat, and then stick to it. Also, you should walk. A lot of people think you have to run or do drastic things to loose weight. You don't! Just take a brisk walk for 45 mins every day. Girl, you will see a difference shortly.

Answer 7

find daily calorie intake 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 - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min (ideally 45min because the first 20-30min body burns carbs and only then starts burning fat), light weight training (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta 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 8

Exercise everyday like jogging around the block
Skip meals. Eat 2 times per day than 3 times per day
Dont eat until you're full
Eat fruits at night if your hungry.
Drinks lots of water and stop all the fast food and chocolate.
There are more tips and info.
there's a video on success fitness too.
http://helpyourself.50webs.com

Answer 9

Be positive...drink water..LOTS of it! Try to cut calories where you can. Got for no cheese on a hamburger, no mayo or lite mayo. Small ways you can cut calories. Try to get more exercise. Veggies and fruits..stock up!

Most important,,..no matter what..STAY POSITIVE!
I'm on Weight Watchers myself and find it very helpful. The meetins and support are the best.

Answer 10

Get some self control and eat a lot less. Try to read, and go for walks. Reduce meal sizes, and drink more water.

That will be a good start.