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I am 13 and overweight
Please read this! Ok my name is Farrah and i am a 13 year old girl who is pretty obese. I get embarrased all the time with my friends because they are all skinny. I am tired of being fat!!! Does anyone have anyone good diets easy to make and good. Maybe even some good exercises that are also affordable and easy. Any advice will help and some personal experience would be greatly appreciated! PLEASE HELP! -overweight Farrah
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Maybe give some free advice about: Nutrition?
If you are obese really alls you can do is maybe get lypo suction. but you need aprents consent to do that. Talk to your parents about it. and if you are really that concerned then id truly think about getting it.
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Well I'll give you the basics.
Eat proteins, lots of them (Eggs, protein shakes). People may tell you to stay away from salt, but it's better for you than sugar. Start eating whole grain bread, it doesn't turn to sugar in your stomach like white bread does. If you eat red meats, just make sure to eat a lot of fiber (special granola bars contain fiber and some cereals). Because fiber will help you digest the meat in your stomach, because your body doesn't digest meat in general. Drink A LOT of water, you're supposed to drink about a gallon a day. Get your daily sugar from fruits, not candy. Basically the main things to focus on in your diet are proteins & fibers. Try jogging for 10 minutes a day, and each day make it a few more minutes. My brother does this and he's lost about 14 lbs in two weeks.
Goodluck! :)
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Dear farrah,
I wish that kids could have mor confidence on their body. And at the same time be halthy. Anyway, since I know if I tell you the basic" I know u still look great, and jus be happy" u won't listen and that won't help you. So im gonna tell you some great excersises that could help so when you return to school kids can say you lost weight. (Just remember that that isn't the most important thing in life soon you will grow to underdstand) some good excersises are sqats. Hey work for your legs. Maybe try 50 every night and morning. Also do situps on the floor. Its hard to do but if you do it you will find your self healthy, and losing weight. Now don't get carried away with it becuase appearance isn't everything. Please LOVE YOURSELF.
- anny
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I find that I am a great deal older than most of the advisers on this site, so my advice will be somewhat different from what you have received and may continue to receive from others.
The fact that you want to lose weight is great, but you must want to do it for the right reasons if you want to be successful. First thing to understand is that not everyone is destined to look like the fashion models. Set obtainable goals for yourself. You did not gain the weight overnight so do not expect to lose it over night. A lose, on average, of between ½ and 1 pound a day over a months’ time may be right for you and obtainable. One other thing to remember, I am not sure if this applies to teenage females, but females for some reason do not lose weight as fast as males so please do not become frustrated.
With that said, before you start your diet you need to check in with your family Doctor. No one should start any diet without a complete physical and without being under a doctor’s supervision. There are physical reasons for being overweight that all the dieting in the world will not overcome. Mostly this has to do with thyroid problems and is a simple test the doctor can do to make sure yours is working properly.
Once you doctor clears you for dieting follow his/her instructions for exercise and proper diet if offered. If your doctor does not offer you a diet and exercise program you might want to follow the program I found in an article in a Readers Digest article online, I will put the link at the end. Finding a nutritionist to work with is also helpful as is finding a psychologist who specializes in weight loss to talk with. All of these people should be covered under your parents’ health insurance policy if they have one, although the visits to the nutritionist and therapist may be limited.
As for exercise, the best exercise for someone just starting out is brisk walking. Swing your arms while walking that way you are exercising most all your muscles. Start out by walking as far as you are comfortable then each day walk a little further. You want to work your way up to a brisk walk of at least 45 minutes.
www.rd.com/living-healthy/easy-ways-to-lose-weight-50-ideas/article16057.html
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Hey there.
First off, sorry to hear about your situation, however I think its great that you want to do something about it. Being determined to change is the most important first step.
Diets:
What you really want to do here is to stay away from fad diets. In the long term (for sustainable results that dont make your weight yo- yo back and forth), the key is a lifestyle change. The difference between a diet and a lifestyle change is that "diets" by defition are temporary. They also often ask you to live in a way that is unrealistic in the long term (e.g. the no carb diets). That is one reason people put the weight back on.
So, here are some general nutritional tips (its ok to implement these gradually):
- Eat many small meals a day, about 4- 6 spaced out every 3- 4 hours.
- Create a calories deficit, i.e. eat about 500 calories a day less than you burn. Practically this should leave you feeling a bit hungry, not starving.
- Eliminate empty calories from junk foods, anything with sugar added to it, etc.
- Stick to wholesome non processed foods
- Eat carbs moderately in general. Also do not eat many/ any carbs before periods of inactivity- typically late in the day. The last meal closest to bedtime should largely consist of lean protein.
- Minimise saturated fats. These are found in animal products. Whenever possible stick to low/ no fat animal products and lean meats.
- Include daily sources of essential fatty acids, particularly omega 3. Good sources include oily fish, flax, canola, walnuts, etc (a quick search online will give you more detailed info). The amount needed is quite small (e.g. a serving of fish or a handful of walnuts usually covers your daily requirements). Supplements are also ok here.
Exercise:
This is tricky to answer without knowing what you have been doing so far. So again, I will give some general tips:
- Cardio is key. It burns calories and has countless health benefits. It should be done at a steady pace for over 20 minutes. If you are out of shape and overweight, often walking will elevate your heart to the right level. Otherwise biking, jogging, stair machines, etc are good options (particularly the latter if you have access to the equipment).
- Interval training. This is pretty intense stuff, but more and more is being written about its effectiveness for fitness and weight loss- particularly on its effects on metabolism. For now, I would just stick to the cardio, but as you get fitter and more used to exercising, keep this option in mind (lots of resources online on it).
- Resistance training. Great for preservation of muscle mass during weight loss- i.e. preserving your metabolism. Not a must, but really useful if you can do it.
- Sports: Great way to burn calories while having fun (hopefully anyway). Sports like soccer are particularly effective since they are almost identical to interval training.
To answer your question directly, cheap and easy exercises that are very effective basically would include cardio. Nothing cheaper than going for a jog/ walk. So, aim for about 4- 6 sessions a week of at least 20 minutes. Start off slowly though.
Beyond this, anything else you can add is great but not mandatory. You can of course also lower the cardios if you are say playing sports...
The key here is not to shock your system and/ or get injured. Implement things slowly and sensibly.
Hope this is helpful for you.
Good luck.
Alin 34/m
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