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am i eating enough calories
Okay i am thirteen and i don't know if i am eating enough calories. I an 5'0 and 123 pounds. They say if you do not eat enough calories you can gain weight but i eat like that any time i attempt to lose weight. thet day i also exercised for 30 minutes. a quarter of grains, a quater of protein and half of
Breakfast : 2 pieces of whole wheat bread, slice of a cantalope, half a pear, 1 cup of milk
snack: dannon light and fit yogurt blueberry
30 min of excersise
...Milk
Lunch: quarter plate of rice,quarter of salmon,1/2 a cup of spinach and 1/2 a cup of onions
snack: pear
Dinner: 1/2 a plate of black peas with no skin or shell, 1/4 plate of rice, 1/4 plate of brocoli carrots and cauliflour
that is what i ate that day, i added it and it ended up to be not much over 1000 calories. I do not know how to eat not large portions, but eat the amount of calories i need to lose weight. HELP!!!
Also the plates are 9 inches long.
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If you need more calories but are eating small meals, you need to eat more meals or increase the meal size. If you eat six meals and they're each 300 calories thats 1800 right there.
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your pretty on track, but you do need about 300 calories more. I noticed that your snacks arent very substantial. This is what i would do: i would substitute a fitness yogurt for 3/4 cup plain lowfat yogurt (no fake sweeteners, and you get more for the same amount of calories) and then add two tablespoons of almonds (protein, omega 3s), and a handful of berries, or a bit of honey. Then for the second snack, i would add a a rice cake with almond butter to your fruit. That adds on about 300/400 calories to your diet, bringing it up to about 1300/1400 calories a day, which is the amount that will keep your metabolism going, but still allow you to lose weight. I would also recommend taking a calcium supplement, and a fish oil capsule of some sort, just to make sure you get the right amount of nutrients on such a low calorie diet. Also, fish oil really speeds up the metabolism, and gets rid of acne!
oh, and dont forget to drink lots of water!
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Ok that is deffenatly not enough calories. Even adults shouldn't dip below 1,200. Teen as they are still growing and devloping their muscles and tissue and all that good stuff need more calories than adults do. Ages 9 - 13 need 1,600 for non activity 1,600-2,000 for moderate and 1,800-2,200 for very avtive. To lose weight cut 500 calories daily but make sure that you don't go below 1,200 since it is hard for your body to get everything it will need with less than 1,200.
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