Home More advice Nutrition & Fitness
Is this enough exercise for a 14 year old? I jog 3-4 times per week for half an hour, ride my bike whenever I have the chance, do sit ups push ups and light weights 3-4 times per week, participate in school sports once or twice a week.
Also am I eating enough for my age? For brekky I had 2 weetbix, rice milk and a banana Lunch was grilled chicken breast, boiled rice and vegies Snack was straberries and a tea with skim milk Dinner was a sandwich with light ham, light ricotta, lettuce and beetroot Then a snack was watermelon and sustagen with rice milk
On the weekends I will also have low fat ice cream Although this is my diet during the holidays so during school it would be slightly different but I wanted to know wethere this was enough or too much or just right?
How to GAIN or LOSE weight?
First, determine from the information below, what your weight should be. Then set yourself goals of a week, 2 weeks, a month, 3 months, 6 months and a year. As you see yourself meeting your goals it becomes easier. Remember, you didn't gain or lose your weight overnight so don't expect to gain or lose if overnight. Plus, if trying to lose weight, weight lost slowly is more likely to stay off than weight lost in a hurry.
BMI (Body Mass Index) is a measurement of body fat based on height and weight that applies to both men and women between the ages of 18 and 65 years.
BMI Classification
18.5 or less Underweight
18.5 to 24.99 Normal Weight
25 to 29.99 Overweight
30 to 34.99 Obesity (Class 1)
35 to 39.99 Obesity (Class 2)
40 or greater Morbid Obesity
Check out your BMI at the bmi calculator site below to see where you stand.
bmi calculator:
http://www.bmi-calculator.net/
If you need conversion info, 1 kg = 2.2 pounds and 2.54 cm = 1 inch (12 inches = 1 foot)
Info if you are trying to GAIN weight:
http://www.bmi-calculator.net/treatment/underweight-treatment.php
Info if you are trying to LOSE weight:
http://www.bmi-calculator.net/treatment/overweight-treatment.php
"How can I Lose 1 pound of body weight per week?"
One pound of body fat is equal to about 3500 calories. So to lose 1 pound of weight per week, you need to eat 500 calories/day LESS than you burn.
But it's not a good idea to lose weight simply by cutting calories. As well as decreasing calories you should increase your daily physical exercise. This helps to burn calories and build more lean tissue which in turn burns more calories.
"What should a minimum calorie intake be?"
As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.
http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/calorie-intake-to-lose-weight.php
Normal Adult Height-Weight Range Table
http://www.recipehound.com/weight.html
Average Teenager Weight
http://lifestyle.iloveindia.com/lounge/average-teenager-weight-236.html
Check out this link for exercise information:
http://www.fitstep.com/Library/Exercises/Exercises.htm
Another thing that helps to lose weight is to always eat a good breakfast. That helps to jump start your metabolism which helps start burning calories. Also, try to drink 8 eight ounce glasses of water every day. One before every meal (except breakfast) and before all snacks. That helps curb your appetite which helps reduce caloric intake.
Simply a Rose to brighten your day, And maybe lessen the cares in your way; And also, too, to help you to know, That in knowing you, many others grow!
the food diet sounds great actually im 14 to and I worry about my weigh none stop! I excerise a lot in a day I do work out programs on the tv and I do about a 1000 sit up in one day I eat really heathy too. I skip breakfast lunch I take a special k bar and fruit and for dinner I have a salad wuth no meat, I dont eat meat aha but your eating it perfect! reallyheathy! for the excerising you might be doing a lil to much. just dont over do yourself when you are excerising its the worst thing I wish you luckk!
That doesn't sound lke a lot!!! (of food) I'm 13 I tend to have: brekky: 2 slices of toast with cheese or marmite lunch: a quick sandwhich with cheese or something dinner: pasta or chilli or meat with potatos and veg
