fitness and diet tips please??

Question

i'm a 14 year old girl who's 130lb and 5"2. i keep tryingto lose weight but it keeps coming back little by little. please give me some tips to lose weight and stay motivated.

Answer 1

You may need to focus more on health, nutrition, metabolism, strength training and exercise than simply on losing weight quickly. If you make a few life style changes you should be able to lose some weight within a reasonable time frame. This is a system that has worked well for me and several friends have also been successful with it.

1. Eat three nutritious meals and three snacks everyday. Cut out junk food. You probably need about 1500 to 1800 calories a day. Many people make the mistake of not eating enough when they try to lose weight and then become discouraged.

2. Drink lots of water - at least 8 big glasses as day. Lots of water is essential. Stop drinking soda and other drinks with useless calories. Eat fresh fruit instead of fruit juices - the juices are very high in calories.

3. Begin a simple weight lifting program at home or at a gym. Ordinary household items (tins of soup, for example) can actually serve as weights for beginners. Buy yourself a good weight lifting book for women. Actually the "dummies" series of books has done a rather good one.

4. Walk, walk, walk. Buy yourself a pedometer and aim for 10,000 steps a day.

5. Record everything you eat and all your exercise to make sure you have a "calorie deficit". Two of the sites I've included will help you do that. Basically burning more calories than you take in leads to weight loss. You need a deficit of 3500 calories to lose one pound.

6. Always use stairs - never the elevator or escalator.

7. A mini stepper is an easy piece to equipment to have at home and gives great results. I bought mine at a second hand store for $4. Even if you use it for a minute or two several times a day it can make a big difference.

I hope these thoughts help. You can do this. Good luck with it.

Answer 2

It's as easy as 1, 2, 3, 4!

First, you must do this because you want to be HEALTHY and not because you want to look like a model or the skinny girls at school (I'm sure you are very pretty!).

Second, don't be afraid to ask for help. Try your parents, your phys. ed. teacher, your doctor, or a trusted adult. Look into a program like weight watchers. It will be much easier if you have someone to help you!

Third, only put food in your mouth that is going to help you, not hurt you. Veggies, lean meats, whole grains, fruits, dairy. Trade out foods that come in a box for foods that are fresh. Scared of these foods? Take a cooking class or get a healthy cook book. Make it an adventure and try new things. Once you understand which foods are good, you won't want to eat those nasty junky foods (I haven't had soda since I was 17!).

Fourth, you need to be active. Get away from the tv and computer (you're using it right now, aren't you!). Join a team sport at school or through your parks department. Find one that you like. It will be hard at first, but after a few weeks you will be amazed at how strong you have become. If you don't like team sports, try biking, hiking, swimming. It's all good!

Answer 3

Try getting involved with some others who are interested. This helps motivation. As far as wt loss, it must get your heart rate up to at least 140 aaND keep it there for a period of time. Start low and work up. Try walking fast or running slow. This keeps your heart rate up which speeds up your metabolism. This burns calories. try 4-6 small meals per day instead of 3. Keep your calories down. Try plenty of low fat veggies. You can eat ll you want and still lose wt. You need some type of exercise. Even running in place as long as you keep your heart rate up. At 130 pound, you need to drink around 60oz of water per day. I lost wt just by drinking the water. not a lot . but around 10 pounds in 2 months. also, I stayed away from fatty foods. TO REALLY LOSE WT, YOU MUST STAY AWAY FROM SWEETS, COLAS. LARGE AMOUNTS OF BREAD. AND YOU MUST EXERCISE AND A GOOD PORTION OF WATER. Do not skip meals. Keep carrots around to nibble on when you just can't resist. Ask your mom to buy whole wheat breads nd cereals for you for a couple of months while you get some wt off. Then continue to watch your diet, drink your water, [even id it means adding lemon or an herb you like to tolerate the water] and keep an exercise program going even if you cut back a little. You will just put the wt back on if you do not follow up with the plan.

Answer 4

Diet Tips & More for a Healthy and Trim Body
http://www.addthisto.com/story.php?title=Diet_Tips__More_for_a_Healthy_and_Trim_Body

Answer 5

no breads, no cakes, no rice

time to get weights, lift every morning and 3 hours before bed. for.the.rest.of.life gotta sweat

Saw this new ab pull on TV - cheaper to hang legs off table, bench, or hard bed, Do lots of situps with twists and turns for obliques and abs

With barbells in hand, do step lunges forward for thighs/legs.
Stretch achilles on steps all the time, good for calves too

small vitamins no good. Get Super B Complex, CodLiverOil Capsules, Fish Oil Caps, Vitamin C (2000mg daily).

Answer 6

fill your plate with vegetables first

Answer 7

all you need is will power!! work out at least 60 minutes each day! instead of adding butter to macand cheease dont add any! it tastes just the same!! also dont add so much dressing to your salads that will help hopefully!! dont worry about what you weigh it could just be muscle. im 14 too and i used those few things to help me loose some weight:)

Answer 8

You should join a gym, and maybe an aerobics class. If you go often enough, people will start to recognize you and it can be somewhat social - and not just a chore.

Answer 9

walk a toy poodle for 41 minutes at 2 miles per hour

Answer 10

Participate in sex atleast 3 times in a week