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I am a 14 year old gilr, five feet two inches, not that healthy, and is over 140 pounds. I have been big almost my whole life ( about 10 years with the weight). I have lost the weight before, all of that came back even more. I can completley do a good excersise, but the problem is that the food. I can pick and or stick to a diet, a good diet that will give me fast results. but even though I want lose a lot of weight, I still want to be very healthy! what diet or kind of diet, that is normal, should I pick?
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How to 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 your weight overnight so don't expect to lose if overnight. Plus, weight lost slowly is more likely to stay off than weight lost in a hurry.
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 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
Check out this link for exercise information:
http://www.fitstep.com/Library/Exercises/Exercises.htm
I do not recommend the juice detox thing. That is such a hard diet to maintain because our bodies want the act of chewing. You wont be fulfilled only drinking your food. You just need to eat healthy and in the right proportions.
Daily Reference Values (DRVs) (Based on 2,000 calories a day for adults and children over 4 only)
Food Component DRV total fat 65 grams (g) cholesterol 300 milligrams (mg) total carbohydrate 300 g fiber 25 g sodium 2,400 mg potassium 3,500 mg protein 50 g
That is based on 2,000 calories a day, which is probably too high for you. You probably want to aim more towards 1,500 calories. Try to eat more fruits and veggies, and really try to avoid processed foods (canned food, frozen food, and ESPECIALLY FAST FOOD!) Exercise is a must. Running is a great work out. If you want less impact, try swimming. It is awesome cardio and it works your whole body. The bad news is that when you are growing, you are developing fat cells. These fat cells NEVER decrease in number no matter what, all you can do is shrink them with diet and exercise. You may never be a stick thin super model, but believe it or not we are not meant to look that way. I am a huge diet and fitness buff, and a nursing student. I've worked at a gym and with personal trainers. I am very well educated with nutrition and with the physiology behind nutrition, and I am also very knowledgeable with fitness.
To start off, maybe try jogging 3 times a week for as long as you can, maybe shoot for a half a mile. Every week, add on a little more. The most important thing is to push yourself. If it is too easy or if you are not out of breath, then you are not working hard enough. The peak time to burn fat is after about 40 minutes of straight cardio, and with heart rate teasing. Maybe buy some yoga DVDs and do that every other day, and run/bike/swim (your choice) every other day. If you have any more questions, feel free to ask :)
well, I would first begin with a juice detox. this will detoxify your body and by the end you will have so much more energy anda smaller appitite. exercise every day. this may seem very difficult to do, but my best advice would be to put on some loud music and do as much as you can in one session. after this, give yourself a few hours to re-coop and attempt to exercise again. when your exercising try to focus on something other than how hard you are working. time tends to go by faster. as for food, dont do those fad diets. stick with natural foods. eat foods that are filling yet, low in calories and healthy. for example, a nice bowl of cereal or oatmeal ALWAYS KEEPS ME FEELING FULL FOR A LONG TIME and gives me a lot of energy. try to plan meals close to work out sessions so that you will have maximum energy. I know itd be tough, but try to pile on the fruits and veggies instead of cheeseburgers, hot dogs, pastas, etc. once you start eating them, you wont be able to get enough. I think most people cant get past the bad rap about fruits and veggies and dont give them a chance. (if you need some delicious recipes ASK ME!) I am so willing to offer my help and support. also, instead of white artificial carbs like pastas and white breads, go for the whole wheat and whole grain stuff. drink lots of water. and be aware of calorie consumption. please contact me if you have any questions! the food world can be extremely confusing. I have learned quite a bit about it over the years.
A good thing to do is to figure out how many calories you consume on an average day and cut that number down. E.g. if you normally eat 2,500 then cut down to 2000 or fewer. But be sure to eat a healthy amount and never starve yourself. If you cut out all or most of the fatty, sugary, calorie dense foods from your diet, have water as your staple drink, downsize your portions, keep in between meal snacks to 100 calories or fewer and excercise vigorously each day (swimming, cycling, running and aerobics are brilliant fat burners) you are sure to lose weight.
ABC diet.
