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losing weight
i wanna lose 20 pounds. im 14 and 5'3" and i weigh 135 pounds. i play sports so a lot of my weight is muscle. i need advice on what to eat and how often to exercise and stuff. please don't tell me to take pills because my step-mom hates it when i tell her i want to lose weight but i just feel that im a little overweight.
thankss<3
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Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Health?
Well if you exercise regularly you are already half way there. Here are some general tips to get your diet in order:
- Eat often (4-6 times a day, i.e. every 3-4 hours). This is actually very important. Split your calories relatively evenly between these meals, and make sure each meal is balanced.
- Make sure you eat enough protein and dont overdo it on carbs and saturated fats.
- Stay away from junk foods, things which have sugar added to them, stuff that is deep fried etc. As a general rule try to keep dairy products low in fat, and then get your daily fat intake from sources like fish, nuts, good oils etc.
- Eat things like lean meats (skinless chicken and turkey are great), fish, vegetables, fruit in moderation, nuts in small quantities, cottage cheese, eggs in small quantities (otherwise just the whites), oats (great way to start the day), basmati rice again in moderation as with all carbs, etc.
- Drink lots of water
Ok that should give you an ok start. I was considering telling you how to divide your calories up between fats, protein and carbs, but I dont think you need it. Just eat sensibly and you will do just fine.
As for how often to exercise, that really depends on your fitness level, what sports you play and your ability to recover. As a general rule, no matter what you need at least one rest day a week. For weight loss they recommend cardiovascular exercise in the morning before breakfast. Its not manditory to do it then, but they say it gives better results.
Just work out regularly and listen to your body. If you feel sore, take a rest day. Perhaps aim for 3 days a week and see how it goes. It might also take your body a while to adjust to your new way of eating. So be prepared that if you cut down your carbs you might experience a drop in performance.
Anyhow, good luck.
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