Other alternatives for weight loss?!
Question: my sister was diagnosed with arthritis at the age 18. probably brought on by her weight gain. her knees ache, when she runs for too long. how else can she exercise?
Answers: my sister was diagnosed with arthritis at the age 18. probably brought on by her weight gain. her knees ache, when she runs for too long. how else can she exercise?
{the above answers regarding exercise are great, btw- your sister will need something low-impact! the advice below to SPRINT, is very BAD. anyone that's overweight or has arthritis probably CAN'T sprint, and 8 times 200 is NOT an easy workout. that's winter training for people who are already in shape. you may want to consider your sister's diet, i've written notes below.}
hi! i'm a 20-something american woman who lives in italy... during high school and university i was hopeless, but due to some weird circumstances in my life i ended up becoming a track runner and moving to italy. i've learned a lot about this stuff.
you can really easily be screwed by a number of factors in the states... NO, i'm not going to tell you to workout or go run, but there are a few things you should know...
the only way to lose weight is to burn more calories than you eat. you'll need to find how many calories you need to eat every day- (this depends on your gender, height, age, etc) i'll post a link for an online calculator below.
the "average" calorie intake listed on the back of every package in an american grocery store is 2,500 calories daily. IF YOU ARE A TEEN GIRL, this is probably very wrong. your calorie needs are probably much less. (the 2,500 cal 'average american' takes in a lot of old, fat, tall men.) MY average is 2,200- but i work out 5 times per week.
PLEASE find a good online calculator, but a 5'7'' girl at 130 lbs who does NO physical activity would need about 1,500 to MAINTAIN her weight.
to put this in perspective: a 'super size' big mac meal at mc donald's has 1,600 calories. great, if you only want to eat one meal per day.
after you figure out how many calories you need to eat every day; here are some simple rules:
1. cut out any beverage that's not water. if you think you can't do it; make iced tea or lemonade at home. (20 oz of coke = 250 calories, a venti mocha frappuccino at starbucks = 500. that's a lot of calories, when you consider a big mac has 600, and a plate of pasta with tomato sauce about 400... though that's an ENORMOUS plate of pasta- versus one very SMALL hamburger.)
2. don't eat any sauce you can't see through. (mayo has about 100 calories per tablespoon, 1 packet of ranch dressing at mc donald's = 230, barbecue, etc. i have included a link below for a site that will tell you the calorie count of the foods you eat at restaurants: thedailyplate.com)
3. don't eat while watching television, and don't eat 'straight out of the bag'... put a portion on a plate- you'll be more aware of how much you're eating.
4. don't buy 'snack sizes' you'll eat 20% more snack size oreos than the big ones... they've planned it that way. (though oreo does now make '100 calorie per bag' oreos. they don't have cream filling.)
5. prepare your own food. american food labeling is crap. 'reduced fat' can mean that it's reduced from the ORIGINAL product, which doesn't get you anywhere, if the original product was a coronary in a bag. when you prepare it yourself, you know what you're eating.
6. if you do decide to do something active, make it something you like, join a group, go at least twice a week, and you have to go even if you don't feel like it. if you don't follow these rules, you won't stick to it, i promise.
7. don't look at your weight, look at your BMI. (your body mass index) an average girl should have a bmi of about 20%-- meaning that 20% of her body weight is composed of fat. (a HEALTHY 5'2'' girl that's 100 lbs, will carry about 20 lbs of fat. it's dangerous to get below 13%. if the same 5'2'' girl weighs 160, it's unhealthy- but not because of the pounds, because the PERCENTAGE of fat is WAY too high.) anyway, if you're bmi is healthy, you're healthy. there are bmi calculators online that will tell you your percentage.
8. eat every 3 hours, if you can, small portions. set the alarm on your cell if you need to. take a power bar (or similar) in you purse ALWAYS. (i like LUNA bars, they're $1 per, but taste good, and will actually save you money, as they've got all the vitamins and minerals of a full meal.) if you HAVE to eat fast food, order kid's portions.
i know a lot of professional female athletes, and although they don't have tummies, many have a diffcult time getting a 6-pack (abs), and most of them have cellulite on their thighs. cellulite can be made worse by eating saturated fat (butter), and those deposits can be nearly permanent. the quickest way to reduce the appearance of cellulite, i think would be tanning cream.
if you have any amount of fat, it will show up first on your stomach. there are a lot of people that have strong stomach muscles, but the smallest bit of fat will cover over it right away. so a 300lb woman might have stomach muscles of britney spears (i'm not talking about a 'ripped' tummy, but a cute flat beachy one... :p ), but seeing as the stomach is the first place fat goes, you'd need to get rid of the fat before you'd be able to see what's underneath. a '6 pack', therefore is really a sign of someone in very, very good health.
i won't tell you to exercise, but remember- the more you move your body, the more you can eat without worry!
all diet programs that you PAY for offer do everything i've just said for you, esp. weight watchers, whose 'point system' is exactly what i've done above.
hope i didn't sound preachy, and i hope it helped.
p.s. when you look for info online, especially calculators, make sure the source is reliable (like www.webmd.com), and make sure to type in 'teenage girl'. you have special, different dietary needs. you'll need a bmi calculator, calorie intake calculator. then 'thedailyplate.com' will tell you how many calories are in the food you're eating.
Source(s):
http://www.ahealthyme.com/topic/calneed, www.thedailyplate.com
swim, swim, swim...
Walking is a good low impact cardio workout.
cocaine
find a pool and walk in the water. You do not need to swim to loss weight just walk in the water. This is very low impact and good exercise.
Walk. Biking has no impact. Just make sure her seat is at the right height from a local bike store, not to pressure her knees.
She also needs to go to a chiropractor who does extremity work. My knees are like spring loaded springs after two months at the chiro.
18 + arthritis= poor health
Sprinting is a EXTREMELY effective way of losing weight. Try doing 8 sets of 200m sprints full strength with full rest in between sets. After sprinting, a body's metabolism skyrockets even after 2 or 3 days. I run sprint on my track team and all the sprinters are lean and strong...... no homo
as lame as this may sound, here it goes:
don't buy any chips or fast food. if you do, keep it to a minimum.
it keeps me from becoming overweight. i don't cook and i hardly clean, so i mostly only eat sandwiches like PB&J and butter. yeah, i'm getting sick of this diet, that's why i only eat whenever im really really hungery and feel like i need to eat.
Lets put it straight. Losing weight is not that hard, You will never hear me say that it is. All it takes is dedication, motivation and hard work<!--There are some fairly simple changes that will greatly improve your chances of weight loss success. Check this out to loss weight,
http://weightlosspro.awardspace.com/
The best, most effective way to lose weight and keep it off is to simply eat right and exercise. Good diet, minimize saturated fat, use monounsaturated fat-->Always check in gradients of everything you are buyingRelaxation, stress and strain never allow people to be slim.
Always consult a weight loss doctor or a dietician before starting your weight loss program as performance of an individual varies. You should make some small changes if you want to have great results. Try to count your calories in every meal you eat. Stick to a regular exercise program which is a key part of a weight loss program. Try to enjoy your exercise program. You can exercise outdoors or you can exercise during listening music if you will enjoy your exercise it will boost your weight loss program.
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