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losing weight
Iam 19 years old and iam 1 foot 1 and i weigh about 149 pounds and i want to be about 120 pounds so i want to lose about 29 pounds. Is that to much weight for me to lose for my height and if not what are some healthy ways for me to lose the weight fast?
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your really short.
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Uh, I am guessing you mean you're 5' 1"?
Anyways, here's the basic rule for height & weight:
5' 0" 100
For every inch you need to subtract, take off 5lbs.
For every inch you need to add, add on 5lbs.
But this is really inaccurate since there is the problem with body build and muscle/fat weight.
BMI is a better took. Go find out your BMI (Google BMI calculator) and you should aim for a healthy BMI which is around 18.5 and 24.3 I think.
As for the losing weight, it's not too much weight for you to lose unless you're like 5' 10". But lose it healthily and slowly to keep it off. The faster you lose it, the faster you'll gain it back.
To lose weight, here is the deal:
1) 3500 calories = 1 pound of fat.
2) BMR--how much calories your body burns in a regular day. Google BMR calculator and find one that is accurate (asks how many hours you put into sedentary, light, average, moderate, and heavy activities).
3) Take your BMR and subtract 500 calories from it. That is how much calories you should eat in a day because 500 * 7 (# of days in a week) = 3500 calories...which means you'll lose about a pound per week. However, if you're BMR - 500 is 1200 calories or less, don't be a fool and eat 1200 or less calories per day. Those 500 calories that you cannot consume can be burned off by exercise. So, for instance if your BMR is 1700, then you can eat 1700 calories and exercise to burn off the 500 calories. The best thing to get rid of those calories is by exercise and limiting eating! You choose how you want to get rid of the 500 calories form your BMR.
4) DO NOT EAT MORE THAN YOUR BMR-500 CALORIES!
That is the basic.
Eating:
Try and aim for 5 small, healthy meals 3 hours apart every day. Staple your diet mainly on veggies, fruits, whole grains, and lean meat sources (unless you're a vegetarian or a vegan).
Avoid all types of junk food: chips, brownies, ice cream, sodas, DIET SODAS, juices high in sugar, pizza, burgers, Chinese food, etc. Avoid eating foods that are fried, deep fried, stir fried, or slathered in so much sauce/cheese that you don't know what you're eating.
Try and aim for water, unsweetened tea made from a tea bay and water, black coffee, low fat/fat free milk, and all natural juice (no sugar added). Try and stick to the first two. Try and aim for foods that are steamed, boiled, broiled, grilled, baked, etc.
The rules on soups and sauces:
*Soups: try and have only broth-based soups. Which means no broccoli and cheddar, cream of (food name), etc.
*Sauces: red is good (low cals like marinara, ketchup, hot sauce) and white sauces are bad (ranch, alfredo--high cals).
When you go out to eat, fill up first with salad and a broth based soup. Then either order from the kid's menu or an appetizer or order a regular meal and eat only a normal proportion and box the rest and save it for another meal.
Don't eat from 7PM to until after 7AM. Don't gobble your food--take your time at least 20min. Don't eat while using the computer, watching TV, etc. Focus on what you're eating!
EXERCISING!!!!
You must get exercise at least 3 times a week up to 7 times a week. Everytime you exercise, you should do carido/aerobics for 30-60min (your body only starts to use stored fat after 30min of continuous movement). You should also do weight lifting and toning exercises to build muscles because more muscle = more calories your body needs to use to keep up with those muscles which means more calories burned everyday.
HOWEVER...ALWAYS ALWAYS ALWAYS stretch before and after exercises adequately so that you don't have bad muscle cramps the next day or in the following hours. ALSO never do more than your body can do. The key is to gradual build up your strength/speed/time/etc. because if you push yourself too hard, you'll burn muscle, not fat, and you'll be regretting it when you're lying in bed for the next week or two thinking, "Man, I should've taken it easier because now my body is stiff and hurts like crap and I can't do any exercises!"
FINAL TIPS:
Remember, you do NOT have to finish everything on your plate. Feel free to box it or save it for another time.
If you have the munchies, munch on veggies or fruits.
AVOID high fat foods and high sugar foods. READ all nutrition facts. Those "granola bars" will deceive you because most of them have so much sugar in them. Cereals as well!
SET small, realistic goals. Don't say, "50 pounds in a year" or "50 pounds in a month"--Instead, do "5-6 pounds per month" and build up to 50 or "1-2lbs per week" -- this way, they're more achievable and you meet the goals more quickly = more motivation.
DO NOT look at this as a diet. Instead, look at it as a healthy chance in your lifestyle that you'll carry on until you're crippled and dead.
WHAT THE SCALE SAYS can be deceiving. Muscle weighs more than fat so measure yourself with the scale AND a tape measure. Muscles weigh more but they're more compact than fat!
DO NOT give up!
Good luck!
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I am not so sure it that is too much weight for you to lose, but I would say to lose weight fast and do it healthy, you should walk, run and go to the gym at least 30 minutes a day. Do push up and eat half of what you do, or just eat salads and other no fat food. Also watch your sugars they can also make you jump weight.
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