Question by asdfghjkl;: weight loss hellp! please?
i am thirteenn and i want to lose 30-40 pounds by december 25?
my plan 20 minutes on a bike 3 times a wk
15 mintutes jumprope 5 times a wk
and yoga 6 times a wk.
and i have p.e which is 40 mintues of weight traning and elliptical machines 1-2 times a week
+ like tag jogging push ups and crunches.
i will eat
Breakfast 100 calorie yogurt and 1/2 and appple
lunch a bag of chips
dinner a soup or salad or grilled chicken with veggies.
snack 1 a fruit and veggie
snack 2 crackers and peanut butter
1 coke a day
8 cups of water a day!
PLEASE HELP!
do you have a story of losing 25-50 pounds?
Best answer:
Answer by promiscuousgirl
cut out 1 coke a day!
coke and every soda out there is bad for you.
What do you think? Answer below!
Yea me and my boyfriend Pete went On a diet like this together, well we ate a little less than that, it worked a whole lot better for him than it did me…..
http://i88.photobucket.com/albums/k171/lipgloss_n_razorblades151/Manorexia.jpg
Even if in starvation mode you cannot shed that much weight on a daily basis unless you weigh 1000 pounds to begin with and even then it’s dangerous. You want to lose weight and get a healthy eating life style?
Step 1: Find out what your basal metabolic rate is. Goto http://health.discovery.com/tools/calculators/basal/basal.html
This is the amount of calories you need to eat to maintain your current weight.
Step 2: Do you exercise? Do you exercise right? Exercising right means that you monitor your heart rate and make sure that you reach your target heart rate and maintain it for the longest period of time while exercising. You have two targets a fat burn zone and an cardiovascular zone. The fat burn is usually 60% of your maximum an d is easier to achieve and maintain and if your goal is weight loss this is where you want to be. Just walking/excising is a good start but if you want to get the most out of your work out find out what your target range is. If you don’t belong to a gym then I recommend the
Polar Fitness F11 Heart Monitor Watch.
Step 3: You need to decrease your caloric intake or increase the amount of calories your body uses in a day by 500 calories a day for a week to lose 1 pound. So you can decrease that basal number you got in step 1 by 500 calories and exercise very little(yes you still need to exercise). Or you can decrease it by 250 and exercise off 250 calories or any other combination. Remember that your basal number is the amount of calories you body needs to live. If your number were 2400 then your body burn 100 calories per hour. So if you walk for half an hour and burn 300, 50 of that is your basal.
Step 4: Count your calories, it’s not hard and you’ll find out that you eat a lot of the same things on a daily basis so you won’t have to research everything over and over again. Balance what you eat(equal parts carbs and protien whenever possible) . One of the best websites out there is one from the FDA. http://www.nal.usda.gov/fnic/foodcomp/
This database has almost every food on the planet counted and weighed. (Hint: they do a lot of their weights based on 100grams. If you put 0.28 in the serving size this equals 1 ounce). Get a reliable food scale, preferably digital. Weigh everything that you put in your mouth that is not prepackaged. You need to know what you’re eating and how much you’re eating. The number one mistake is “eating healthy”. Everyone thinks because it’s “healthy” the portion isn’t that important. A handful of peanuts is “healthy” and has nearly 250 calories! Eat enough calories and it won’t matter how “healthy” it is your going to gain weight. Great ideas for people on the go are: South Beach Raisin Granola Bar, Snickers Marathon Multi-Grain Crunch(Wal-Mart diet aid aisle), Snickers Marathon Protein Caramel Nut Rush(Wal-Mart diet aid aisle)
Step 5: Adjustments and Variety. If you are doing your best and losing weight but your starving, increase the amount of calories your giving yourself by 100-200 calories a day. Losing weight and starving are not good bedfellows. If you starve eventually you will crack and lose the battle. The more types of exercises you do the more weight you will lose. You will work more muscles and keep your body guessing.
Step 6(optional): If you belong to a gym or have some free weights at home. Use them! Muscle takes up less space in your body than fat (pound for pound). A pound of fat sits
around and does nothing all day, while a pound of muscle, even at rest burns calories(increasing your basal metabolic rate).
Step 7: Sleep, Never underestimate the power of a goodnight sleep. Will power can crumble in a second if your going through your day tired. You end up with a diminished sense of self control and tend to “give in” to temptation.
Step 8: Find a distraction. Read a book, Ride a bike, Play a game. Whatever takes your mind off of food, do it. You will need something that you can turn to in a moment of weakness. Something that will distract you for a half an hour so that your will can reassert itself and help you to make a rational decision.
Good luck!!!
your plan sounds great.. but at 13 you shouldn’t be so worried about losing weight, you’re still young and as you get out of your pre-teen years you will naturally shed pounds. Also it is unhealthy to eat only a bag of chips a day..if you are worried about the excess calories, cut out the coke- you are just drinking empty calories and you won’t get anything out of it- and eat some healthy dairy or lean protein instead. Treat food like its an investment. What will you get out of it? Don’t deprive yourself, but don’t forget that once you eat the food- it’s gone and you won’t have the taste forever
My advice for you for your weight loss problem is to work out every OTHER day
is to drink lots of water every day eats a LOT of vegetables and friuts, no pop, try and balance your diet with chicken and fish (if you eat meat), do a lot of aerobic exercises (such as running) , join a team sport (that will help a lot), and don’t look at the scale every day because that will not help you mentally. Other than that what you said before is pretty good and should get you in shape probably within a month.
Good Luck =)
Speak to a nutritionist – ask for a referral through your doctor. It will be incredibly helpful. They’ll sit down and help plan out a menu and may go shopping with you and your parents to help find the right foods – eating healthy will be good for your whole family! They’ll also have suggestions for an exercise routine.
The routine you set up sounds good – you need to keep changing it up so you don’t get bored and you’re exercising all muscle groups.
Regarding your menu:
- Breakfast sounds OK
- Lunch – Nope! You need to have fruits and veggies all day long with lean protein. A bag of chips – even if it *says* it’s only 150 calories has a lot of oil and fats – and no nutrients whatsoever. How about a tuna or turkey wrap with tomato, lettuce, sprouts (sandwiches are a great way to add veggies to your day) with a side of fruit and a small dessert if you have a sweet tooth.
- Dinner – You’re on the right track, but it sounds boring.
Ask your nutritionist for recipe books you can get which will help you find lots of new foods to try so you can vary your diet.
Cut out the coke!! Make it a treat at the end of the week if you can’t give it up altogether – but you have no idea how much of a head start you can get if you just stop drinking soda.
Best of luck, I think you can do it! Let us know how it’s going!
im alos thritheeen try my wokrot plan 20 mins running 10 mins pushups 20 mins crunches and sqouts i only drink water and eat 3 serveings veggs and 3 severing of fruit everyday
Check out these sites for great fitness plans, diet recipes and 10 rules to fat loss. It offers great ways to loose weight and get in shape:
http://fitnesstipswired.blogspot.com/...
http://toningupfast.blogspot.com/
Hope it helps!!!
Here is what you need to do if you are serious about losing weight and keeping it off. Eat 6 small meals a day about every 4 hours. Here what that will do for you, your metabolism will increase (i.e. Lose weight) and you will have more energry.
If you go on a diet and eat less, your metabolism will slow down and store to fat. That is why diets dont work. Only the size of your fist, carbs (examples:baked potato, pasta, oatmeal, beans, corn, melon, apples, fat free yogurt, whole wheat breads) in one and protein (examples:chicken breast, swordfish, shrimp, turkey breast) in the other. You can also eat vegetables and salads with any meal, they dont have any or little fat). 30min cardo exercise every day. Any of these(examples: walking, jogging, swimming,running, biking, ect), Monday cardo, tues upper body (arms: curls, tricep extensions,pull ups, front press)(abdominals: leg pull crunch, leg raises), (chest: bench press, butterfly, pullover)(shoulders: front press, arm pullover, cross country skier machine)(back:seated row, lat pull downs, back extension) (YOU DONT HAVE TO DO IN ONE DAY, mix it up) wed cardo, thurs lower body (legs: leg pull,leg press, squats, lounges) fri cardo, sat upper. So your body doesnt go into starvation mode, YOU NEED TO TAKE SUNDAY OFF.
If you stick with this you will have a great body. also drink a least 8oz of water daily! Stay away from Mcdonalds, Wendys, etc because there is nothing good for you on the menus – even the salads are bad (bacon bits, cheese, dressing, etc)
Good Luck