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Losing weight
Hello,sorry for asking the most random question of all times. But i really need some advice,sort of.
I'm 14 and i weight around 176 lbs. I fear that if my weight keeps on increasing to 200 lbs so just last 2 months I start a daily working out schedule and I'm wondering if you can give me some advice to improve it.
1.Run 4 kilometers 5 times a week.
2.Avoid drinking or eating any high sugar food
3.Eat a lot of high fiber and vitamins vegetables and fruits
4.Decrease my intake of calories to 200 per day(I read some article in the news and it said that woman need 200 calories per day in order to stay active,is that true?Mostly i just eat vitamin pills)
5.Lower my fat intake by avoiding any fast food or snacks
6.Drink lots of low fat yogurt juice.
Although its kind of hard when I first started,but I was able to follow it for a month without any distraction.
So I'm wondering,if i keep on doing my schedule every month, how long will I'm able to weight around 110 lbs? And is there anything thing in my schedule that need improvement or something?
Just to make sure that none of you confuse,I'm a Singaporean and in my country gym are hard to find especially ones for teenagers so i can't really do any decent work out that is not at my home whereas I'm only able to run around the backyard and ride the exercising bicycle(or whatever that is).
So... help? Cause I really am fed up with all the fat insults and i really want to be slim by 15.
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Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
You absolutely need to take in more than 200 calories. At a minimum you should be taking in 1200 calories! Any less and your metabolism will disappear, and you won't be able to get the nutrients you need. You'll get used to living off of 200 calories, and the moment you start eating normally again you'll gain back all the weight and more, really fast. I should know: I've done a million stupid starvation diets and it got me to where I am now. Also, no matter how many vitamin pills you take, you won't be able to absorb any of them without enough food. You'll end up very sick this way. You'll also end up flabby because your body will use your muscle to make up for your protein deficiency.
Remember: you didn't gain the weight overnight, so you won't lose it overnight. You can't do crazy crash diets, because the moment you go back to eating the way you did before, you'll gain it all back.
I'm trying to lose weight right now, and I'm actually seeing quite a bit of success. My magical trick? Diet, exercise, water consumption.
Diet:
Eat 1200-1400 calories a day. That should be enough for you to lose about a pound a week. That's healthy weight loss. Make sure that you're eating lean proteins, keeping salt intake low and eating lots of fruits and veggies. Skip the low fat yogourt drinks because they're probably packed with sugar! The hard part is that this is your life forever. Don't think of this as a diet. Think of it as a healthy lifestyle change.
Exercise:
Make sure it's something you can maintain. If you're comfortable running 4 km a day 5 days a week, go for it! Even if you're just walking, it's something. Make sure you eat a little extra when you exercise: just a piece of fruit is enough.
Water:
I cannot stress this enough. Ditch the diet sodas. Stop drinking juice. The only things you should be drinking are water and tea (with no sugar or water added). You need to take in at least 8 cups of water a day. I'm aiming for 12 or so. And you know what? It works, and fast. I lost 5 lbs within the first 2 days of starting to drink water regularly. It keeps you from bloating, and it helps to flush your system out. It also keeps you from eating when you're not really hungry.
Don't expect it to happen overnight. I'm looking at a long journey... at least a year! You might find that it would help to join an online community. I have an account on MyFitnessPal, which is a site that helps you to set goals, log calories and exercise, and has forums for support. It's free, too! Spark People is also great.
Good luck!
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I don't know where you got the number 200, but 2000 is the number of calories that most women need to maintain their weight.
Make sure you're getting enough protein, also. Lean meats...egg whites and low fat milk products are great!
If you need a snack on the go...try packing some almonds and raisins.
Anything else, just inbox me! :)
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