What should I do for my diet.?!


Question: What should I do for my diet.?
So basically I'm a bit chubby not really fat but chubby. Lol im 14 years old & I wanna loose some weight before high school.
This is what I usually eat daily
Breakfast-Sometimes nothing but when I do I eat Honey Bunches of Oats.
Lunch- I eat whatever they give at school like a burger pizza or chicken pattie with a cookie or chips.
Snack- Nothing
Dinner- whatever my mom makes which usually includes rice or pasta :s
After Snack- Cookies or a donut (not always)

Please help me I feel like I eat to much!! I really wanna loose some weight before high school. This past days I promised myself that I wasn't going to eat junk food or bread and it's working. Also I've been eating only 1 meal a day is that bad?
Thanks!

Answers:

You're not eating "too much" you're simply eating things that may have too many calories and aren't very nutritious.
You goal is to try to incorporate healthful foods and habits. Small lifestyle changes like this will workout in te long run and for permanent weight loss. But essentially, losing weight is about using/burning more calories than you consume. So that is key. By adding healthier foods that are lower in calories you will have an easier time losing weight. But exercise is also crucial.
Always eat breakfast, it will help out...honestly. And if you don't have time, at least drink something to get your metabolism working once you wake up. Drink a giant glass of water. This will even help. I'm not saying skip breakfast and drink instead, just use it as a back up in case you don't have time.
Try avoid the sugary cereals. Even "healthy" cereals aren't very good for you. Try oatmeal that has reduced sugar or have eggs or a piece of fruit such as an apple (maybe w/peanutbuter?) or a banana.
School lunches are hard to deal with, they usually are crummy and aren't very healthy. If your school does offer healthy alternatives/options such as a fruit cup instead of the cookie or a salad try going for that. You will save calories and it will be more nutritious.
Dinners are tough to when your mom is the one preparing them. Don't be afraid to speak up and ask/suggest healthier options or substitutes. If you frequently eat rice/pasta just switch from white to brown rice or to whole grain pasta. These are much better for you. ALways have a vegetable with dinner and avoid using a lot of "extra" toppings like butters, oils, dressings etc. These are usually excessive an unnecessary. If your mom butters the entire batch of pasta simply ask her if she can set some aside because you'd like to butter your own and just make sure you use minimal butter. Another thing you can suggest is to eat more lean meats such as chicken and fish with your dinners. Avoid the hamburger helper! And avoid prepackaged frozen meals and so forth.

When your parents go grocery shopping go along with them (if not already). Ask for fruits or reduced calorie snacks instead of the cookies and donuts. If you drink whole milk or 2% try asking for 1% instead. In my household, everyone used to drink whole milk but now drinks 1% and my mom buys me a little carton of skim. Your goal is to make substitutions for reduced calorie and more nutritious foods. If you really look forward to your evening snack of oreo cookies or chocolate chip cookies, buy the ones that are reduced fat/calorie at least and work on slowly replacing them with fruits.

Drink plenty of water throughout the day. Water, water, water. It is sooooo important and will make such a great difference.

Be sure to exercise. You don't need a gym membership or any equipment. Do jumping jacks in your room to some fast paced music. Or us ea jump rope. Or just dance around like crazy. These activities will get your heart pumping, make you sweat, and make you burn calories. With that do good old fashioned workouts that are just as effective as using equipment. Do crunches, sit ups, push ups, squats, lunges, etc. These are all useful exercise that utilize your body weight as a training tool. You can look them up on the internet as to how to go about doing them.

Losing weight is really not too too difficult. It is about creating a healthy lifestyle and a positive outlook. Don't get discouraged and always remind yourself of your goal in mind!! It may be difficult at first, but the longer you stick with it the easier it gets. Getting let down and quitting and then trying to start up again is one of the hardest things to put yourself through. It is much easier to just stay positive and look forward and persevering. Keeping a diary may help this process along and can be resourceful as a way to vent when you are struggling.

Good luck!
If you would like more personal advice or someone to talk to I'd be happy to give you my email and be their for more detailed personal help. I am not a professional, but I'd be glad to share with you what I know and have learned from experience.



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Yes eating only one meal a day is bad because your body will go in starvation mode if the food intake is excessively low. You need to eat 3 balanced meals a day. A well balanced meal includes whole grains, fruits/vegetables and protein.

If you want to lose weight, you definitely need to cut the junk food hun. I'm talking about those cookies, chips, donuts and pizzas.

One more trick, (this helps like crazy, I did it for the first week, and I really noticed a difference in my weight) it's to actually drink the recommended 8 glasses of water. Nothing else, no sodas, fruits juices, energy drinks...just plain old water! I know 8 glasses might sound a lot and it might be hard at first, but it definitely does help clean your system and flush out all the salts from your body.

Good luck :)




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