losing 20 pounds over the summer?

Question

alright dudes, im 14, weigh 175 pounds,. im 5 foot 4 inches (height). im a girl, and i play ice hockey. my body fat % is 18.8%. that means that i have 32.9 pounds of fat on me. and the rest is muscle. well i need to cut those un needed inches off me before the next hockey season. (the end of summer) how am i going to lose 20 pounds? i dont want to know how bad losing weight too fast is for me. because i know once i lose weight im not going to gain it back, im too dedicated. plus i want to pipped, not a pathetic skinny girl who looks like a rake. please, i need to know what to eat, and what things to do to achieve my goal. thank you ^_^

Answer 1

cut out sugars

Answer 2

Thats a lot but doable. At 14 you have a lot of control over your shape. You need to be taking in less calories than you are burning. No sodas, and severely cut down on junk food. Eat dried fruit to satisfy the sweet craving. If you eat a lot of fat foods, cut out those. Light mayo or no mayo at all, no bacon. Boost your metabolism by making sure you never skip meals--and increasing the number of times a day you eat, while decreasing the amount of food you eat. Ideally 5-6 small meals a day. Eatting something every 3 hours to keep your body constantly burning food and calories.

It's hard to know how active you are but continue to do strength training while increasing your cardio. You'll need to make sure you are being active everyday. Ideally alternate your weight lifting every other day. Arms, legs so that they each have a couple days of rest. Do cardio every workout day. At least 30 min b/c thats when you begin to burn fat.

You want to increase in muscle so the weight training is very important. But you also need to burn the fat--which is best achieved by cardio. Consider some outdoor activities over the summer. Basketball increases hand eye coordination and footwork (any ball sport), while something like kayaking helps strengthen those core muscles. If you enjoy it you are more likely to make it a habit for life. As you are young and already obese, it is probably genetically likely you will struggle with weight your whole life. So its important while you are young to develop healthy eatting habits and a healthy lifestyle by finding activities you enjoy.

20 lbs over summer is very realistic. A nice goal is 2 lbs a week. Summer gives you plenty enough weeks to lose 20 lbs. But it requires dedication. You might want to consult a trainer to make sure your cardio is at the target heart rate and that you are burning enough calories. Many people *think* they are doing a lot of cardio when they don't have the target heart rate nearly high enough to really burn carlories. Also a trainer can help explain how much you really should be working today, as often we quit thinking we are exhausted far sooner than your body needs to. You can push yourself much farther than you think.

Good luck!

Answer 3

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 4

well my friend is 11 and she is 160 pounds she has it worse than you. but i am 137 pounds and im also trying to loose a few puonds. i just go to the YMCA.