I really need help with my diet!?!


Question: I really need help with my diet!?
Ok so I am 11 year old girl. (My parents gave me permission to use this website) and I am about 106 or 107 in weight. I don't want any of those sites where they teach you to not eat, throw up, eat chemical food and horrible things like that. We ALL know that crud doesn't even work. I would like to lose 5-10 pounds by June with exercises and eating right. I have the eating part down but I need some help with the exercises. We live in a trailer park and our car doesn't work, so what can I do for exercises? I need daily activities because I want to be used to exercising every day. So can you give me daily exercises and work out plans, how many calories it would or should burn (if you know) and how long it would take (approx.) to lose 5-ish pounds. Thanks so much in advance!

Answers:

Drink plenty of water!!! I cannot stress that enough for diets. Though a lot of people with eating disorder do this, its also just a good way to keep your body health and focussed. Make sure your eating a well balanced meal. maybe cut down on some of the fats and sugars. (not all though haha) excersizing is great! have a dog, go out for a walk once a day. if not, go out and do something fun like ride your bike, do gymnastics, jump rope, ect. by june you shoudl atleast lose some weight. but youll be a lot healthier and fit



You are lucky because you are young. Kids burn fat twice as fast as adults do. What you need is a balanced diet, but how do you know what a balanced diet consists of. It is not fair to people that they are never properly taught the proper way to eat. I will give you a quick crash course. It is important to maintain your blood sugar levels. Too high of a blood sugar level will lead to fat storage, and too low of a blood sugar level will lead to fat storage. When you eat carbohydrates, they are turned into sugar. So the key is to have proper eating patterns. Vegetarians and vegans are going to hate me for saying this, but you should always mix a protein(meat) with a carbohydrate(anything that grows from the ground), with a tiny bit of fat. This is the definition of a well balanced meal. Here are some examples.
1 skinless boneless chicken breast cooked in a little bit of olive oil with 1 cup of brown rice. 1/2 cup of carrots.

2 mahi mahi fish filets cooked in olive oil with 1 cup of mashed potatoes and 1 cup of green beans.

1 piece of lean steak cut up into pieces on two tortillas with some salsa and 1/2 cup of beans.

You have to remember that everyone is different depending on activity levels and exercise and body weight and rmr (the amount of calories you would burn if you lied in bed all day). If you feel too week that means that you are not getting enough carbohydrates. If you start losing both fat and muscle you are not getting enough protein. Protein from veggies like soy beans and such are not good sources because are bodies don't break them down until they get into our colon which is why we do not absorb them as well.
You should eat these kind of meals every 3 to 4 hours because of gastric emptying time which rlong food stays in our stomachs. If you eat a carbohydrate by itself, it will leave your stomach in only 1 hour. As long as you have food in your stomach, you have a steady release of sugar. If you only eat a protein by itself it will leave your stomach in 2 hours. If you eat a meal high in fat it will leave your stomach in 5 to 6 hours, but you will have a large amount of fat storage. When you combine a carbohydrate with a protein it will stay in your stomach for 3 to 4 hours giving you a steady release of sugar until you eat again keeping your metabolism running strong all day long!!!
Maintaining muscle because of the protein(meat). Muscle works like a furnace in burning calories, if you lose muscle your metabolism slows down and makes it easier to gain fat. If you are a female you shouldn't worry about gaining too much muscle. It is not likely. There are men who work out and have trouble gaining muscle to become bulky. If they have trouble I think you have nothing to worry about. Do not believe everything you read online or hear on tv. Fad diets set you up for failure, what you need is a well balance nutrition plan. If you feel you need further assistance you should go see a dietitian or a certified fitness nutrition specialist. Oh yeah, drink plenty of water and stay away from fruit juice. a little in the morning is ok. Fruit contains fructose which is a kind of sugar that it turned right into triglycerides which is sugar in your blood which is immediately stored in your fat cells. Fruit juice is the number 1 cause of diabetes in children.

I am a certified fitness nutrition specialist




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