I DESPERATELY need to lose weight!? And get fit?!
Question: Hey, I am 13 years old, 5ft 4in and I am 164 pounds.
I used to be 154lbs before the holiday season and I seemed to have added 10lbs on.
That is reaaly bad and I need to get in shape, lose weight, and be healthy and happy.
I need to lose about 40lbs (eek) to be healthy and I need to achieve that THIS YEAR.
I am determined, no more labeling me the chubby cute girl I want to be fit anf healthy and confident.
But, I just don't know where to start!
I have a 3 set pair of dumbells each weighting different amounts.
I have an excersise bike.
And I have a stepper and a skipping rope.
So I have all the equipment but I just don't know what do do with them and when to do it!
And also, I dont know what to eat to lose weight, because I just eat whatever I like, choclate ceareal cheese toasties anything I can get my hands on and that needs to change.
I need to lose the weight by this summer, I am not going to try to lose the weight in like 2 weeks cause that is not ok
Answers: Hey, I am 13 years old, 5ft 4in and I am 164 pounds.
I used to be 154lbs before the holiday season and I seemed to have added 10lbs on.
That is reaaly bad and I need to get in shape, lose weight, and be healthy and happy.
I need to lose about 40lbs (eek) to be healthy and I need to achieve that THIS YEAR.
I am determined, no more labeling me the chubby cute girl I want to be fit anf healthy and confident.
But, I just don't know where to start!
I have a 3 set pair of dumbells each weighting different amounts.
I have an excersise bike.
And I have a stepper and a skipping rope.
So I have all the equipment but I just don't know what do do with them and when to do it!
And also, I dont know what to eat to lose weight, because I just eat whatever I like, choclate ceareal cheese toasties anything I can get my hands on and that needs to change.
I need to lose the weight by this summer, I am not going to try to lose the weight in like 2 weeks cause that is not ok
The best advice, for a person your age, would be to talk to your doctor first, so they can devise a proper program.
You might hit a growth spurt, that could be why you are putting on some weight.
1. Start with a balanced diet. Cut out the junk / fast food and replace it with fruits or veggies. Instead of having a soda, drink water, juice or milk. If you get the munchies, drink a glass of water first. If you are still hungry, grab a piece of fruit or some veggies.
2. Increase your physical activity. Get up 30 minutes earlier, and do the exercise bike on a low setting for 5 minutes. Stretch. Then do the stair stepper or skip rope for about 15 minutes. Then cool down for about 5 minutes, slowing your pace. Then stretch for another 5 minutes.
Exercising early in the morning jump starts your metabolism, so you'll burn calories better during the day.
The first 2 weeks are the hardest. You may not notice any change in weight. Your metabolism and cardio are changing. Keep with it.
When you feel like you can add another 30 minute workout, try to schedule it for the afternoon.
Make sure to keep your fluid levels up, lots of water.
blah
Just try to eat less of those fatty foods and try to eat some fruit and veg if you aint alreading doing it. Try to walk everywhere you go and dont eat just before you go to sleep. Drink plenty water too
I can't devise an eating plan, but this is what I did to lost almost 35 lbs. Cut everything you eat in half. You don't necessarily have to drastically change what you eat, just the amount. Instead of two rolls at dinner, have one. You may be hungry at first but your stomach will shrink quickly and you will get used to eating less. Don't eat after 7 p.m. because at night, your metabolism goes way down and all that food is stored as fat instead of burned off during the day's activities. Drink lots of water and stop drinking cokes! If you have to have a coke, drink diet. Load up on the fruits, veggies, and whole grains. Stay away from sugar-free foods, as those are loaded with sugar alcohols and are meant for diabetics, not dieters. You MUST exercise! Your mom might want to do this with you--it's a place called Curves. It's an exercise place just for women that is 30 minutes, minimum of 3x a week. I worked there and worked out there while I was losing weight and loved it. If you can't do that, do a minimum of 30 mins exercise on all your various machines (bike, whatever--it doesn't really matter) at least 3x a week, preferably around 5. If you need help, buy a video like Tae-Bo with Billy Banks. This sounds like a lot but when it becomes a lifestyle it gets to be really easy! Good luck!
Id say just try to eat 2000 3000 calories a day cause starving yourselfs not the answer ^^; As for the excercising just work out more than you do now? =X
ok to start with, dont not eat thats bad! make sure you eat a good breakfast because thats what starts of your metabolism (so that no more fat is stored in your body)! make sure you drink lots of water throughout the day. eat healthy food for all your meals and then treat yourself at the end of the day with some icecream (its unrealistic to completely cutout all fattyish food). watch your fav tv program every night whist being on the excercise bike or listen to music on it! use your stepper and skipping rope the same way! aim to do at least 30 mins of excercise a day more if you have time! take the stairs not the lift in shopping centres ectect. walk if you have to go down the road dont take the car or anything like that.
and whatever weight you are you should be confident! i know what you mean about not wanting to be labelled "chubby" or anything like that but getting your ideal "body" takes time and its just after new year so everyone at this time has gained a few pounds!!! dont get obsessive or anything because you could strain yourself just make sure you excercise and eat well!
good luck x
plea\se don't take offence but at your age you still have a lot of growing and stuff to do so please don't get so hung up! If you are really determined stick to half to one hour cardiovascular exercise 3-4 times a week but make sure you eat a balanced diet ie veg, protein, carbs etc and yes some sugar. If you stay off the junk and sweeties everything should be fine.
ps cardiovascular exercise is like cycling or running etc, more about getting your heart rate up than building muscles!
You really need to watch your calorie intake.. This link will take you to a calculator to let you know how many calories a day you need to cut down to. -
http://www.1is2fat.com/basal_metabolic_r...
Then get yourself a calorie counter book (I got mine at the Kaiser pharmacy) - one that tells you how many calories are in just about everything- like fast food, fruits & veggies, etc. Starting a diet diary and write down EVERYTHING you eat every day and keep a tally of thelly the calories. When I went on my ultradiet I wanted to lose weight fast so I went down to 1200 calories a day = all I had to make sure was that my 3 meals were not over 300 calories and 2 snacks at 150 calories each , it was pretty easy (as long as I drank mostly water, lol), but it still took a while - like 7 months to lose 20 lbs.. so take it slow and easy and good luck!
For exercise, you mentioned your dumbells, your exercise bike, your stepper and your skipping rope. That's a good start. Try starting with these 4 steps once in the morning before school, and once as soon as you get home from school and once before you go to bed:
1) 2 minutes with the dumbells (start with lower weights - then after a couple of weeks, increase the weight)
2) 2 minutes of skipping rope
3) 2 minutes on the exercise bike
4) 2 minutes on the stepper
Use your head! If you find this is too strenuous, listen to your body and adjust your workout accordingly. Even if you start with only one minute of each activity once a day. You can then increase to twice a day, then 3 times per day. You will definitely get into great shape if you do this consistently.
As for the diet, I suggest drinking plenty of water, and trying to stick to natural foods rather than anything processed. Also, avoid sugar. More and more people are getting diabetes from too much sugar. There are lots of great fruits that are sweet enough and much better for your health. Also, you don't need meat at every meal, so if you have more whole grains, nuts, and veggies, you will do wonders for your health. From your question, it seems like you already know what is not healthy. I'm impressed that you want to take good care of yourself. Good for you! So go right now and plan what your next healthy meal is going to be, get on the stepper and get started!
Simple: next time you order a takeaway for three, just eat the one.
stop the excercise it will take away the energy your body needs to burn fat. dont eat throughout the day just drink dr pepper. the acids will make your stomach burn any food you eat. it will also help burn fat. before bed get in a big meal(fats.carbs,sugars,vitamins) all you can eat. then go to bed and let your body go to work.