13 year old needs help!!!!!!! [ weight problem ]?

Question

k. im 13 1/2 years old and weigh 186 lbs [ 5'7 ]

my goal is to be at least 150 or less by december.

how can i do that?

diet plans, tips. anything!!!

please help!!!!

it make my life easier if you help me.

thankz

but i f ur gonna tell a diet plan, would u please tell me the WHOLE plan not just the name.

Answer 1

I don't know about any specific diet plans but exercise (cardio) is honestly the only way to burn fat. you should try going for walks daily for about half an hour. it burns more fat than you'd think.

Answer 2

i'm 14, and I did this

i lost about 30lbs over about 3-4 months

but anyway, if you want to lose some weight, then you have to limit your calorie intake. i would recommend about 800-1300 calories a day.

you should split this up into protein (white meats, fish and pulses), fruit, veg and dairy. the dairy is important for iron and calcium. it can also be quite low in fat and calories if you have skimmed milk and low fat cheese and yoghurt.

try and avoid sweets, cakes, chocolate and biscuits - they stimulate your appetite, make you more hungry and they have loads of sugar and fat!

protein is essential for weight loss. you should eat either meat, fish or pulses once a day (or more if you want). as you won't eat many carbohydrates, you body turns to fat to use as energy. if you consume fewer fats they will get used up, causing you to lose weight.

protein is vital to maintain your muscle mass.

cut out the chips and crisps, and any other carbs like bread, rice and pasta

if you have to eat carbohydrates have the brown grains like brown bread and brown rice

make sure you exercise lots - try and fit at least 30 minutes into your day if you can. you can do more if you want, but vary it like cardio and muscle training too.

at the beginning of each month set yourself a goal - whether you want to fit into a pair of jeans, lose 5lbs or only eat chocolate once a week, set a goal to achieve.

if you achieve it by the end of the month give yourself a treat - go and see a movie, go shopping with your friends, or go out for a nice meal.

good luck

xx

Answer 3

just play a sport like me im the same height and age as you but im only 126.3 pounds.

I play basketball for 1 hour a day and I can't even gain weight!!!! I need to gain weight but i just can't because i burn off 2 days worth of calories.

just play your favurite sport for long time and you will lose weight and even might become pro at your sport.

like im trying to be.

Answer 4

There really isn't some magic trick to losing weight.  All diet plans work around the same principle.  You need to burn more calories then you consume.

Easiest way to lose weight is to write down EVERYTHING that you eat in a journal along with how many calories it is.  Just forcing yourself to realize how many calories certain things are will generally make you make better eating decisions.

Then you need to limit the amount of calories you eat, probably to about 1200-1500 per day.

Then, you also need to exercise more.  It can be anything, walk around your neighborhood.  Bike ride.  go to the mall and walk around.  Any movement is better then none.

Tips:

ask your parents for a pedometer- it counts how many steps you take in a day.  Aim for 10,000 steps

ALWAYS eat breakfast.  And make sure you consume protein at breakfast.  a bowl of sugary cereal isn't enough.

if you get hungry in between meals, drink something, preferably water or juice, a lot of times we mistake hunger for thirst and drinking will satisfy you.

If you are still hungry after drinking water, eat something like fruit or vegetables.  They will fill you up but are mostly water by weight so aren't to heavy on calories

always pick whole grains if possible, brown over white rice, wheat over white bread.  Whole grains will keep you feeling fuller longer

avoid sodas.  Non diet sodas are so heavily sugared that you can pick up a lot of extra calories without realizing it. Diet sodas aren't that great either.  Research has shown that the sweetener used in diet sodas can make you crave sugar so you end up eating more.  Your best bet is water but if you really get bored, diet drinks are better then their non diet brothers

make sure you drink enough fluids each day, other then making you not feel as hungry they do other things as well... they help your metabolism work at peak performance and they help prevent muscle cramps from exercising