|
I need to lose weight
I need to lose weight really badly. I am 13 years old, and I weigh about 145-147 ish pounds. please tell me what to do. I sometmes get up and go walking in the morning, and i am eating a lot better, but i am not losing the weight. please help!!!
[ ]
Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
I love fitness. And, I think It's great that you are taking an intrest in exercise. For me, the absolute best workout is swimming, because after i did just a few months of it, i lost some weight (I'm sure you'll lose more because I was only 85 pounds.) and I gained a lot of mucle :) Just make sure you drink water while working out because one time I thought I lost five lbs., but turns out it was just water loss. Hope I helped.
]
Hi! You're young and it's great that you want to take charge of your health. Keep in mind that, especially as you're growing, your body wants to gain weight! You have to be careful to get all the nutrition you need to support your brain, muscle, and bone development over the next several years, so don't fall for any crash dieting or crazy plans you might see online. They leave you feeling mentally and physically terrible and your health will suffer for many years to come.
So here's my advice:
Exercise is great, but by far the biggest thing that will impact your weight loss will be your diet. Probably about 90% of your results will come from what you're eating (and not eating!). Exercise can help a little with your weight, and a whole LOT with making you feel better and stronger, but don't fall into the mindset that exercising will allow you to eat what you want (even though a lot of people do this).
You want to be eating lots of protein, veggies and fruits, nuts and seeds. Stay WAY away from grains and sugars ... these turn into fat very quickly on your body. A common mistake people make is thinking that eating high-fat foods will make you fat. This is not true. Fat is not metabolized in the same way by your body as sugars and carbohydrates, and is perfectly healthy for you to eat. In fact, many of your vital systems, especially when you're growing, DEPEND on getting fat in your diet. So don't fall for anything that says "low-fat" on the label unless it's a carrot or an apple, because generally that just means it's loaded with sugar.
And here's the most important thing: eat REAL foods. Cut out anything processed - sodas, juices, anything with complicated ingredients on the label. Stick to meats and fish, veggies, fruits, nuts and seeds. If you've got to have grains (like bread, pasta, rice, etc.) minimize them. Don't make them the focus of any meal.
Drink a LOT of water. Aim for 6-8 glasses a day, more if you're active or if you're outside and it's hot. And make sure you're getting enough sleep! If you deprive yourself of sleep, your body releases a stress hormone that makes you hold on to fat.
Walking in the morning sounds like a great addition to your plan. If you do that most days, that's a good amount of exercise. You might want to throw in some weight-training activities like squats, lunges, pushups, that sort of thing ... these have a huge benefit because they make you stronger and more toned, and because muscle will use up more energy than fat, even when you're just sitting around.
Once or twice a week, you might want to throw in a higher-intensity exercise - these exercises are the most effective in promoting weight loss. What you want to do here is something cardiovascular like biking, jogging, swimming, etc. Go all-out for 15-30 seconds, maximum effort, as fast as you can, and then slow down and recover for 1-2 minutes. Repeat this 8-10 times. You might have to work up to it, it's difficult, but REALLY effective. Don't do this more than 2x/week because it's hard on your body and the recovery time in between is actually when your muscles become stronger and your body adapts. As your fitness level increases, you could feasibly do 3 of these a week, but I seriously recommend against that.
Remember, it's going to take time to lose weight (even though you don't have too much to lose), so celebrate your small accomplishments! And remember it's hard in the beginning, but your body will feel so much better with good nutrition and exercise, and you'll feel happier too, so that losing weight just becomes a side-effect rather than the main focus.
Good luck, you can do it!
~Pollux
]
Hey there! It's hard to tell without your weight whether or not you really "need" to lose weight, but there's nothing wrong with wanting to get healthy and lose a few pounds! I myself have always wanted to lose weight coming from a very healthy and athletic family and this year I've really started to better my self by changing a few habits and have found how simple losing weight can be!
The most important thing to remember is that the only right way to lose weight is the healthy way, which can take time, but it totally worth it! Not only will you lose weight you'll feel better in every aspect of your life! What you really need to focus on is exercise and eating habits. It's hard for me to tell you where to star with exercise as I don't know how active you are, but you should try to start working out at least 20 minutes 3 times a week. I find that running or jogging gives me the best and fastest results, but any exercise like walking uphill, swimming, hiking, biking are all great! Start with whichever you like best and try to do at least 20 minutes as many times a week as you can. As it starts to get easier over time try and do it for longer and longer intervals and you'll be surprised how fit you will get!
The other important aspect of weightloss is eating habits. You don't have to go crazy and stop eating all "bad" foods, but it is amazing the results you'll see if you cut back on breads and starches as these things all turn to sugar. You don't cut them out completely, but definitely try to eat more protein and vegetables than you do grains and stuff. If you do eat grains you should try your best not to eat processed, white ones. Go for multigrain! Of course try to cut back on fatty foods, but again to feel satisfied you can always treat yourself and of course you need some healthy fats in your diet so cutting something completely from your diet will never benefit you! Another thing I've found to be helpful is to simply eat a little less at every meal. Eat slower and don't eat until you're completely stuffed. Portion control can be helpful. Also something I've found helpful is not eating late at night or right before you go to bed. Try not to eat a couple hours before you go to sleep!
Don't be discouraged if this all seems hard, once you change a few habits it becomes easy and while it may take a little time to see results like losing a ton of weight once you start to lose it it will be worth it. I know from experience!
I hope I helped! And if you have any questions don't hesitate to send me a message!!! I'd be happy to help. Good luck :)
]
I don't know exactly what your height is to know whether or not you're at a good weight. But you said you want to lose weight so I'll give you some advice.
You have to be patient. Losing weight takes time and patience. You mention you go for walks? Maybe try biking or going on hikes? Running or some sports? Even swimming works.
And make sure you continue to eat healthy, as this will help keep the weight off. Make sure you stay determined and continue this daily. Rewarding yourself now and then will be self encouraging as well.
Hope I could help and good luck :) x
]
More Questions: |