I REALLY need to lose weight! help?!
Question: i'm 14, 5'1'' and about 150 pounds. i'm already at risk for a lot of health problems just because they run in my family, but my weight really isnt helping...
i wanna lose some weight just so i can be healthy again.
*what are some good stretches to do before i work out?
*what exercises should i do? and how many calories do they burn?
*how many calories should i eat per day?
*what kinds of foods should i eat more of?
*what kinds of foods should i stay away from? ((i'm a vegan. so i already dont eat anything containing meat, dairy, eggs, or any animal by-products.))
*is 3 pounds a week a healthy amount to lose? if not, what is a healthy amount?
*what are some good songs to work out to?
Answers: i'm 14, 5'1'' and about 150 pounds. i'm already at risk for a lot of health problems just because they run in my family, but my weight really isnt helping...
i wanna lose some weight just so i can be healthy again.
*what are some good stretches to do before i work out?
*what exercises should i do? and how many calories do they burn?
*how many calories should i eat per day?
*what kinds of foods should i eat more of?
*what kinds of foods should i stay away from? ((i'm a vegan. so i already dont eat anything containing meat, dairy, eggs, or any animal by-products.))
*is 3 pounds a week a healthy amount to lose? if not, what is a healthy amount?
*what are some good songs to work out to?
Calf strectches are good before working out. Make sure you do carido workouts 3-5 times a week for no more then 1 hour at a time, otherwise you won't see any effects. Try the ellipectial machine, treadmill and stairclimber, avoid the bike (it isn't effecitve, your only using half your body). You should strive to burn 2000 calories a week by doing cardio. You should eat between 1400-1600 calroies per day. Eat lots of fruits, protetin (chicken, some pork etc), vegetables etc. Avoid high fat foods, junk foods, caffeine and sugar. Don't eat anything 2-3 hours prior to going to bed at night, and drink lots of water (6-8 per day). 2-4 pounds a week is a healthy goal to obtain, and you will burn weight gradually. Any song is good to work out to. Good luck
In order to lose weight you have to make many life style habits. What ever is putting on that weight in your diet you should stop consuming it and go with a healthier diet. This along with cardiovascular exercises such as the bike, jogging, or treadmill can speed up your metabolism and burn excess body fat and lead to loosing weight. During cardiovascular training you may gain a pound, don't be discouraged this is the most healthiest pound while loosing weight you can gain, Muscle.
I would work out to rock music to get my pumped, but it raps more your stuff it will get you in the grove by all means listean to that.
You'll want to make working out as fun as possiable. If your shopping walk a few laps around the mall. If you have younger sibling or cousin that around often go out and play with them. Don't drink pop. You can lose like 5lbs the first week if you just stop drinking pop.
I'd invest in a few small workout items like a yoga mat, a step, and some small (about 1-3 pounds) dumbbells. I usually do chair sits along the wall, some lunges with the dumbbells in my hands, some step ups on the mini step, and I also like to hang my heels off the edge of the actual steps in my house to keep my muscles from my heels to my thighs from getting tight. There's so many stretches available, you just have to know which ones you're capable of doing on a daily basis.
Depending on if you're athletic or not, you can participate in a sport you like with friends/family to keep you motivated, or even just commit to doing laps around the house after you just ate. ANYTHING is better than plopping right down in a chair after you just ate.
I don't know how many calories you eat now, but the average being a little more than 2,000 calories per day, I'd try to slowly whittle down your calories to an amount similar to this, or at least try to cut down on any large portions of food you may be eating. Eat slower, and you'll find that you'll become fuller faster.
I'm not a vegan, but I'd continue to eat what you're already eating, with smaller portions, less junk food, and more fruits and veggies. Nuts like almonds and pistachios are always healthy and filling enough to snack on as well.
I'd work out to some fast, upbeat songs that get you pumped up. I'd leave any slow ballads for another time.
Okay let me answer all these questions one by one.
Good stretches: it depends on what you will be working out that day. If you're doing legs, try touching your hands to the ground and hold for at least 15 seconds. that's your hamstrings. pull up your ankle to your back and hold on; that's your quads. A good way to get a good stretch in is doing an active warmup like a 1/4 mile jog or some high knees/butt kickers. For upper body stretch your arm across your torso and hold it. pull your arm behind your head and hold.
the best exercise would probably be an intense run. i dont really know why, but in my experience running is the best exercise for losing weight. remember to keep it intense, or it doesnt work well at all. and also if you can, add in some strength training.
dont count calories, its dumb. caloric intake depends, because everyone is different. just make sure you're getting healthy nutrition and thats good enough. also make sure that youre eating things that include vitamin C because it helps burn fat (oranges, lemons, supplements, etc). if you're a vegan make sure that you're getting the protein that you need. dont eat 3 big meals a day, get 5-7 small meals in every day, it will boost your metabolism. What to stay away from is crap foods from fast food restaurants, cookies, anything labeled as junk food.
3 lbs a week is not healthy. the most you should be losing is 1 lb a week, but if thats too slow then just go for 3. one pound of fat is equal to 3500 calories, so by eating 500 less calories than your body needs every day, thats one pound a week.
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