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lose wieght now
hello im 13f and have struggled with bulimia and want to lose weight the safe way now.im overweight and hate it i also have cut myself burned and bruised myself for years help im so ugly right now i gained 5 pounds over the holiday :(
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I weighed 306 pounds in October, and now I weigh 280 and all I did was start a vegan diet. You don't need to throw up, you don't need to cut or burn yourself (shit, that isn't going to do anything anywyas), you just need to learn how to eat right and do some exercising. Just cut out oils, sugars, and avoid meat and other dairy products as much as you can, and try to eat stuff like potatoes, rice, grains, and vegetables.
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Hey there,
OK, first off, I read the answer below and its pretty good. I am worried that what you are going through here is a problem with your self-esteem.
Nonetheless, I will offer some advice on nutrition.
First, real results are obtained through lifestyle changes. This means that instead of dieting you make small changes to the way you live. This includes eating smarter, exercising more, and making sure you sleep enough.
This will ensure that the gains you make will be optimal (i.e. that you will drop the excess fat and not your muscle mass) and that the gains will be sustainable.
So, here are some general nutritional guidelines:
1. Learn to eat many small meals each day. By eating 5-6 small meals every 3-4 hours, you stabilise your blood sugar. Blood sugar stabilisation reduces cravings for unhealthy food and also gives you optimal energy throughout the day. Ideally, you should eat just enough so that you are ready to eat again 3-4 hours later. It make take some time for your body to get used to this.
Our conventional way of doing things (i.e. 3 main meals and a some snacks) is not ideal. Forget snacking altogether as this disrupts the digestion process. Instead eat many small, balanced meals.
Never skip meals and always eat breakfast soon after waking up.
2. Eat balanced meals. A good calorie distribution is 40-30-30, where 40% of your calories come from protein, 30 from carbs, and 30 from fats (there are 4 calories to 1 gram of carbs and protein and 9 calories to 1 gram of fat).
3. Avoid processed foods, junk foods, and excess salt.
4. Make sure you get your vitamins and dietary fibre. Eating different fruits and veggies as well as grains, nuts, and seeds will cover this.
5. Limit saturated fats found in animal products like meat and dairy.
6. Get your daily essential fatty acids from things like fish, nuts, seeds, good quality oils, and so on. Of particular importance is omega 3 found in fish, walnuts, flax, etc.
7. Ask yourself: what am I going to be doing the next 3 hours? Depending on your answer, eat accordingly. If you are planning to sleep, have a smaller meal which is lower on carbs. If you are going to play sports eat a slightly larger meal with more carbs.
8. Your final meal should be about an hour before bed. Ignore the myth of not eating after a certain time. Your pre-bedtime meal should be small and very low on carbs. E.g. 100 grams of low fat cottage cheese, a small apple, and a couple of walnuts.
Example of a regular meal could be: 100 grams of chicken/turkey/lean beef/salmon/tuna/etc , 50grams of whole wheat pasta/rice, and a small salad with canola. You get the idea, its basically a good and lean protein source, a moderate portion of carbs (preferably lower on the glycemic index), veggies/fruits (containing some carbs but also fibre and vitamins), and some good fat.
Exercise guidelines:
I will keep this very short. Basically, everyone should be doing 4-6 cardio workouts per week. Cardios are things like jogging, stair climbing, swimming, biking, done at a steady pace and a moderate intensity. The intensity level should be such that you are not out of breath. Cardio length should be at least 20 minutes for optimal health benefits (your heart and so on) and over 30 minutes for optimal fat burn.
In the ideal world everyone would be doing a combination of exercises. I won't go into that because my answer has already become quite a mouthful. Suffice it to say that if you can incorporate sports on top of the cardio and/or do some light resistance training at the gym, it will be even better. This will help maintain and build your muscle mass, which in turn will sustain and increase your metabolism. This will make weight loss easier and it will also help you keep off the weight later (plus all the other advantages such as strengthening your body and making you more resistant to injury).
Ok, that is all I got for now. Good luck :)
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I know that right now being skinny and pretty seem like they're really important things, but you're only 13. You have all of puberty to look forward to, and your body will change in many many ways. I have a friend just like you who told herself she was fat and ugly and maimed herself for years. Now she's 17, taller, has amazing boobs, and is one of the most beautiful people I know. Clinically, she's considered overweight, but that "extra" weight took time to spread in flattering ways over her body as she grew and developed.
Losing a lot of weight at once would hurt your body at such a crucial part of development for your body, and people who go on crazy-fast diets lose all that weight back instantly. If you really want to lose weight and keep it off for the rest of your life, then you have to make serious life changes. Start walking everywhere, try exercises (like this: [Link](Mouse over link to see full location) ), cut out junk food and fatty meats, drink water instead of soda, and, most importantly, start looking at yourself differently.
My biggest advice right now is to stay away from the scale for a while. Everyone slips up when they're on a diet, which is perfectly normal, but you'll lose the most weight when you feel the best about yourself. Your weight does not define you, anymore than the length of your fingernails defines who you are. You are not a number. You are a bright young woman with the rest of her life ahead of her, and I sincerely wish the best for you.
Hope I helped, and feel free to email me :)
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