How can A 13 year old lose 20 lbs?

Question

uim 13 5'6 and 160lbs.

ive decided i reeally want and need to make a change in my life.

what exercises can i do that will help me lose body fat and pounds on the scale?

what do i eat

can you give me a good workout schedual

and how long it will take me to lose at least 20 lbs.

Answer 1

Other than physical appearance weight affects a person in many ways. This could be the overall quality of life, self-esteem, depression, health risks, and physical incapabilities. There are a lot of positive changes once a person experience weight loss. It is for this reason why a lot of people are searching for a weight loss technique that will surely trim down those fats and get a super slim head turner body.

The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen. This will be done after a full physical examination, which leads to the determination of proper weight loss technique. And to lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.

Here are fast tips that can change an over-weight's life:

First: Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements. Begin by learning a diet food plan that can easily be accustomed with. Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.

Second: Set realistic approaches. The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.

Third: Listen as the body speaks. Each and everyone's body metabolism reacts differently to different fast weight loss programs and plans. Try substituting one program for another to compensate the body's reaction. Exercise program must be suitable to one's body, as others are not able to exercise as rigorously as others can. If walking is all that can be done, then walk for this is proven the best exercise. Muscles burn more calories than fats so it's also best to put on a little muscle and looking good too.

Fourth: Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion. A single serving of whole grain bread moves fat through the digestive system faster. Grains turn into blood sugar that spikes the body's insulin level. Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.

Fifth: Keep away from fried foods especially deep-fried as this contains a great amount of fat. Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried. It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.

Sixth: Takes lots of fluid. Drinking at least six to eight glasses of water a day keeps the body refreshed. Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.

All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success. Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.

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Answer 2

first you should eat lots of vegetables and fruits and wheat bread and strictly no junk food. do a lot of exercise like jogging or walking ad don't eat meat only fish that is steam  not fried and don't eat fried foods and drink a lot of water no softdrinks  

Answer 3

hey i know what you are going through i was like that size at my age

but u have to understand that food isnt the number one thing in your life

food is 75% of your weight so say if u ran and ate all day running would only be 25% (hard to explain)

you should talk to your parents about some goals to acheve for example if you loos 10 kg u get ur belly peirce r something like that thing that make u want to loose weight

eat all freash food take it slow on the carbs

berrys and grapefruit are great for weightloss

ask your parents about joinging a gym(fitness first)

if gymisnt an option then running is great

squats

situps

pushups

plant position

light weights

DRINK LOADS OF WATER

DONT SKIP MEALS U HAVE TO KEEP YOUR MATBULISIM UP

EAT MORE (BUT GOOD FOODS)

get involved in a sport team

u will be slim withing a couple of months

well i hoped i helped good luck

Ox

Answer 4

Body:

- Sit-ups are amazing for the abs

- Bicycles on the ground for the lower stomach

- Push-ups for arm fat

- Running for leg fat

Food:

- Eat absolutely NO junk food

- Drink water, milk, and orange juice

- Have a good proportioned meal

- Have a bunch of different colored foods

- Have a little bit of each part of the food pyramid

* This may take 1-3 weeks

Good luck! ;)

Answer 5

When  losing  weight,  you should follow the dual course: exercise and

diet  together.  If  you exercise without dieting, you will get bigger

appetite,  which  will  lead  to  increase  of  weight, or muscle grow

underneath  the  fat  layer, and make you bulkier. If you diet without

exercising,  you  will  become  flabby  and will have excess skin. For

diet,  go  wheat  free.  No pasta, pizza, bread and so on. And no food

after  7  p.m. People achieve marvellous results with it. Depending on

your  initial  weight, you can drop upwards from 20 pounds a month. If

you  don't  eat  wheat then you don't eat all those sticky, fatty goey

cakes,  you  don't eat junk food, and you don't eat biscuits. But your

diet  is  still  balanced.  It  costs  nothing, and you do not have to

calculate  points  or  to  buy special meals or plans. For exercising,

start with walking, and then switch to running/jogging. Running is the

most efficient and calorie-burn exercise ever. If you are overweight a

lot,  walk  first  or you may have health complications (heart attack,

disjointed  bones and so on) For targeting your problem area, check up

these  Workout  Exercises  :  Weight Training, Plyometrics , Stretches

(Flexibility),  Pilates,  Ball, Cardio Dumbbells, Cables etc. 100's Of

Exercises.  They  have animated photos, so it's easy to understand how

to do them. http://www.myfit.ca/exercisedatabase/exe...

Answer 6

You could lose 20 lbs safely in 2-3 months. Here is my diet that seems to be working:

Breakfast=protein bar (around 200 calories)

Lunch=some type of sandwich (around 300 calories)

Snack=yogurt (100 calories)

Snack=cookies/crackers/something that tastes good (150-250 calories)

Dinner=salad with hard boiled egg whites and chicken (250 calories)

Snack=fruit salad (150 calories)

For exercise, just do 100 crunches, 25 push ups, and 15 leg lifts per day. Also do lots and lots of cardio... run around the block, or use your tredmill if you have one.

You should lose about 3-5 lbs. after the first week, but it will slow down to 1-2 lbs per week. Don't get discouraged when it does. Hope that I helped!

Answer 7

first of all, your *13* years old, you're young you shouldn'tt be losing so many pounds you're a kid you need the energy and weight but once you grow up it will all come off , its just thehormoness keeping you. for starters just take small portions don't fill your self untill you can't breathe, leave some space. Have a healthy workout schedule, go running or power walking or ride a bike 3 times a week for 1 hour or 30. minutes depending on what you're doing. you should be proud of you're body, good luck getting there.

Answer 8

You would do what any person should do, reduce your calories.

Answer 9

Body mass index should be 20 for female & 25 for male maximum

BMI= Weight in kilogram/ (Height in Meter)2

Suppose weight is 100 KG & Height is 2 Meter than BMI=100/(2) 2 =25

This is acceptable for male but for femal has to reduce weight up to 80 KGS

How to remain fit & healthy?

Morning before taking any thing drink warm water 4-6 glass as per body requirement.

Keep your stomach half filled

Keep your weigh as per you height

Maintain hemoglobin level as your doctor says

Do exercise or walking 30-60 minutes

Do yoga ,Pranayam in place of exercise if possible

Answer 10

1 pound of fat takes 3500 calories to make or burn off.  So you need to burn 70,000 calories more than you eat.

You need to eat about 2000 calories a day just to get your basic nutrients.  You also burn about 2000 calories a day just sitting round doing nothing.  So now you need to exercise those 70,000 calories off.  

Just as an example, jogging burns about 100 calories for every mile you run.  So how long will it take you to run 700 total miles?  A really good workout routine will take you about 20 miles a week (5 miles, 4 days a week) so that would be about 35 weeks or nearly 9 months.  Assuming you do another type of workout on the other days, you may be able to lose it in 20 weeks or 5 months.

Unless you are being monitored by a doctor or certified trainer, you should not plan on losing more than a pound a week anyway.

Answer 11

I'm assuming your a female.

1) Run everyday. What I did was build up the mile. For example one day I was running .5 of a mile until I reached 4 miles a day.

2) Eat lighter. Eat half of your eating

3) Don't give into temptation - stay away from candy/snack

4) Have fun while working out - play football/basketball or other group sport.

Good luck and I hope this helps you