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am i eating too little?
14 year old female, big boned. height=5'9 weight=180
i've recently changed my eating. here are two days worth of eating examples;;
1. no breakfast( i woke up too late)
lunch-2 peices of wheat bread, 1tbsp of mayo & 2 tbsp of honey. and lettuce. ( no lunch meat )( total=345 calories)
yogurt, light n fit. (35)
2 nature valley bars (190)
dinner-banana
nature valley bars
chives & sour cream baked potato frm wendys
snacks-apples
about 900 caloires
2.
breakfast-apples
lunch-apples
diet cherry vanilla dr. pepper
nature valley bars
yogurt
dinner-bagel with cream cheese
baked poatoe with chip dip
snacks;a bite of chocolate
about 800 calories
am i eating too less? its hard to eat heatly & eat alot. $ is a huge issue
i exercise so thats not a problem
i'm trying to lose weight, but ami eating to little? and what is cheap and easy to eat that i could add bc i don't think thats enough food
any help/tips greatly appreciated
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Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
First of all you should know what weight you should strive to maintain. Your current Body mass index is approx 26.6% The average for a 14 yr old female is 19.5% But between 18.5 and 24.5 is considered normal. Since you say you are "big boned" you should probably strive for a weight of 155 to 160 which would put you in the 23% range.
To maintain this weight you should be eating about 1500 calories/day, Since you want to loose weight, reduce this but not below 1200 calories/day. When you drop below this, your body will go into starvation mode. Since muscle burns fat, your body will react by dropping muscle to save fat stores. The trick is to eat 5 to six small meals a day of about 200 calories. Your body will then feel comfortable that it is getting adequate food and begin to burn the fat stores.
Your meals should include more protien than you are currently eating. Strive for about 40% protien, 40% complex carbs, and 20% fat. With this and a moderate exercise plan you should loose a healthy 2-3 Lbs/week .
Good luck and if I can help you know where to find me!
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first off, calm down. Second the only way to lose a bunch of weight is to take care of youre body, not how much you eat. If you wanna lose weight do it the Thief way ^^ Exersice 3 times a day, maybe some jogging if you want. Drink plenty of water, and 5 servings of fruit or salads of your choice, maybe an occasional treat if you want but not too much ya know? lift some weight, do some runnin. I've done this a lot and im on skinny guy ^^ hope this helps
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This is OK if you can do this for a long time. Like years. It is very bad to change your diet every few monthes. Honestly, this sounds too little. You need more than 800-900 calories. And you cut out protien which you need a lot more than the calories. It's OK to have 800-900 calories if you eat the right foods. Cut the carbs out and stick to things like fruits, vegetables, and lean meats (fish, turkey, eggs).
Also, breakfest is the most important meal of the day. You need it to jump start your metabolsim. Furthermore, your diner should be smaller than your lunch because diner is the latest meal. Cut the baked potatoe out of your diner and replace it with a small serving of meat or eggs. No more diet soda. It causes brain tummers. Drink water instead, it's the best thing for you. No more candy if you are going to eat all those carbs.
Edit: Woah, I was just reading what the person below me said. 200-300 calories is starving yourself. She probably meant 2000-3000.
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hey everyone is different and needs a differnt amount of calroies a day. most people consume 300 calories a day. well at least that what people need. people with bad hearts need to consume 200 calories a day. cait ♥
EDITS: OMG I FEEL SO STUPID. I MEANT 2000 AND 3000. IM SORRRY =/.
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That sounds like too little calories for your body. Right now, your body is going through a lot of changes and needs calories to fuel these changes. There is a government website that will help you calculate the calories your body needs and which food groups it should come from. It's very user-friendly. Just put in your age, sex, and level of activity.
[Link](Mouse over link to see full location)
From the sample diet you've posted here, I'm not seeing a lot of protein in your diet. Try adding some lean meats such as turkey or chicken. If you like fish, it can also be added. Switch to lean or ultra-lean ground beef. Beans are also full of protein and have the added bonus of fiber.
For your breads requirements, look to whole grain options. Whole-grain breads, pastas (check your pasta aisle for whole-grain pastas), and healthy cereals (Think whole-grain Cheerios, plain shredded wheat, etc) will help fulfill this requirement.
Vegetables can be great snacks, which will help you get your daily requirement. I often snack on baby carrots or celery. Make sure you're not adding calories when you fix your veggies. Stick with raw, steamed, or boiled. Salads are also an easy way to get your veggies. Just make sure the dressing you use isn't loaded with calories.
For fruits, try adding some to your breakfast cereal. Fruits can also be snacked on. I love fruit because it satisfies my sweet tooth without extra calories. If you use canned fruit, make sure it's not in syrup as this will add a lot of calories.
Dairy products are a major necessity for you at this age. Women need calcium to promote healthy bones and prevent osteoporosis. There have also been studies that suggest milk drinkers lose more weight and keep it off longer.
Look for ways that allow you to combine the various requirements. Fajitas and veggie pizzas are a good example. Salads can also be used as a combination meal by stirring in a little chopped chicken and low-fat cheese.
A few recipe sites for you.
[Link](Mouse over link to see full location)
[Link](Mouse over link to see full location)
[Link](Mouse over link to see full location)
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i think you just want attention...& your a fat ass! ha sucks!
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Is this about the same amount of calories that you normally eat? I'm assuming it's not. Can you live with this diet for the rest of your life?
If you keep dieting and breaking it, that WILL make you gain weight and lower your metabolism. It's called yo-yo dieting. You are better to never diet at all, than to eat less for a while, then go back to eating normally.
The best "diet" is one you can live with for the rest of your life. In the case of most people, that means, eating very close to what they normally eat.
So how do you lose weight eating normally? Build muscle. I know you mention that you exercise, but most people only do aerobic type exercises, that increase your heart rate and such. While aerobic exercises are good too they aren't for building muscle specifically. Lift weights. Weight train. You're not going to get bulky like muscle builders if you don't want to, but muscle burns fat. The more muscle you have, the more fat you burn. Even when sitting or sleeping. You start losing weight naturally, even if you are eating the same.
100 years ago and longer, there weren't as many fat people as there are today. And yet everybody ate butter, not margarine. Everybody drank whole milk (with the cream too!) not skim milk. Shortening was Lard! One of the biggest flavor additives to dishes was animal fat! There were no artificial sweeteners. So why are people so much fatter today? (well, besides the fact that we eat so many unnatural, man-made foods) Because people back then had to be very physically active and had muscles! Even the women had to be strong and have muscles, just imagine washing every item of clothing on a wash board. If you are physically active and have nice healthy muscle tone, what you eat shouldn't matter nearly as much.
Now on the other hand, if you try to eat less than your body is used to, (diet) your body will think that it's in a famine period, and will panic. If your body thinks it's starving, it tries to make sure to save your life, by lowering your metabolism (so you don't burn as many calories) and by storing away even more fat when you start eating more normally because it's afraid there will be another famine and it doesn't want to die. Remember, in all the thousands of years of human history, people usually had to struggle for food. Your body is made to deal with famines and keep you alive. That's why it's so common to gain even more weight than before when going off of a diet. And if you do it again and again, you get heavier and heavier every time you try to diet.
So bottom line, exercise and weight train. Don't rely on the scales to tell you how you are doing because muscle weighs more than fat! Rely on how your clothes fit, or use a measuring tape to keep track of your body shape.
One more tip, don't drink diet sodas or anything with artificial sweeteners in it (NutraSweet, aspartame, equal). That includes sugar free yogurt too. It actually increases your appetite, and one of the known side effects of that sweetener (that the FDA actually admits to) is "Weight Gain"! Weight loss isn't even listed as a side effect of NutraSweet. Ironic, isn't it? It's also horribly bad for you, and it nearly killed me when I was around 20. If you want more info on that, or anything else, you can mail me at DangerWench@gmail.com
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