What should I do to lose weight? Need the best plan for an overweight 17 year old.?
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20 Ways to Lose Weight
1. Take it one step at a time
Start by paying attention to what you eat. Cut back on fat and sweets and add more fruit and vegetables. After you have that under control, add exercise. If you hate to exercise try it for only 15 minutes a day at first, then a 1/2-hour. Keep in mind that while you are exercising you are burning calories and not eating. Also, it will be easier if you chose an activity that you enjoy.
2. Find a friend
It is always good to have support when you are trying to lose weight. Find a friend who wants to lose weight and compare notes, weigh-in together and maybe even have a contest.
3. Use weights
Working out weights will build muscle and raise your metabolism so you will burn more calories. Also, muscle takes up less space than fat so you will be smaller ( but probably weigh more).
4. Eat fewer carbs
Don't eat as much bread and pasta and you will see a difference.
5. Set a goal
Set a deadline to lose the weight and write it down. For example, ' By Dec 14/04 I will weigh 150 lbs or less'. Put it somewhere you will see it daily.
6. Give up soda
If you drink a soda or 2 a day you are adding empty calories. If you find it hard to stop completely, cut back at first and drink water instead.
7. Grill or boil
Avoid fried meat, grill and use lots of spices. You will get used to it and probably enjoy it more.
8. Don't buy junk food
When you go shopping, don't go on an empty stomach and you will be less likely to buy junk food. Keep your home 'junk food free' so you won't be tempted to indulge.
9. Eat breakfast
Consume most of your calories early in the day and always eat breakfast. Don't eat after 8pm and not only will you avoid those added calories but you will sleep better.
10. Give yourself a treat
When you tell yourself that you can't have something you want it more. Give yourself a treat once a day ( ie. half a cookie) and you won't feel you are missing out.
11. Use smaller plates
Trick yourself into believing that you are eating more by using a smaller plate.
12. Drink lots of water
Drink water when you are feeling hungry and you will get that 'full' feeling.
13. Don't eat everything on your plate
Many times we eat just because it's there. Pay attention to when you have had enough.
14. Eat five or six meals a day
Eating more frequently will keep you from getting too hungry.
15. Plan your workout sessions
Write your workout sessions in your journal or planner.
16. Stay away from fad diets
Fad diets don't work. If you lose weight fast chances are that you will gain it back ( and more) just as fast. It takes time to put it on and time to take it off.
17. Do several workouts a day
While you are watching TV do crunches and leg lifts.
18. Measure your food
If you decide to have junk food for a snack - be sure to measure and control what you eat.
19. Keep pre-cut vegetables
...and ward off those cravings.
20. Create Good Habits
It is a known fact that when we do something twenty-one times it becomes a habit. Create good eating habits.
http://weight-losss-now.blogspot.com/...
There are some useful tips here.
Take heart! You have the power to change yourself. You just need to change your diet and get a little exercise. You definitely need to ask your parents to help you and start buying more fruits and veggies. Also you should probably drink more water than your drinking now.
I like the Fit for Life diet. Here's a website that explains some of the details:
http://www.fitforlife.com/diets.html...
You can also buy the book online. I suggest reading it. One thing that this diet has stressed is the consumption of fruits only until 1200 (lunchtime) every day. That,..in and of itself, will promote the disposal of fatty wastes/deposits from your body daily.
One thing to definitely keep in mind - Dont go extreme. Dont stop eating altogether and dont binge. Take everything in small measures if possible and dont stress about it. Your body will start to react to your new diet. Sweets and snacks are hard to resist if they are there in front of you everyday so try to get your parents to help you out there,...hope this helps!!
Try a book called Toning for Teens. Also, subscribe to Vegetarian Times (magazine), although don't necessarily become a vegetarian. Learn to cook (check cookbooks out of the library, maybe take some classes, or ask a friend or friend's mom to teach you some basics).
One of the biggest things it seems is that you need to talk to your parents about what you want to do. Let them know your goal and tell them how hard it will be to stick to a healthy eating plan with all the temptation in the house. Then you guys can create menus and stop buying junk.
Try to get organic and local food, and cut out sweets (or have one thing a week). Make sure you always have veggies and fruit on hand for snacks (also have gum around).
Turn off your telly. Walk the dog, clean, cook, read a book, hang out with friends, talk on the phone, instead. TV is a mushifier.
As far as exercise, I would encorporate weight training with other physical activities that you enjoy doing. The weight training will tone your muscles, keep your metabolism up, strengthen your muscles and bones and make you look and feel great. The other activities will keep you active and make exercising fun. Try swimming, tennis, dance, karate, surfing, kayaking, hiking, whatever strikes your fancy. And as long as you keep weight training you don't have to always do the same other activity. (Don't forget that rest is a natural part of excercise and training. Keep an activity log everyday and upon waking up record your heart rate in a minute, your weight, and the number of hours you slept. Try to get eight or nine every night and sleeping during the dark is better than sleeping during the day. If your heart rate goes up noticeibly, take a day off. When you consult your doctor, have your log ready.)
Lastly, this is a lifestyle change, not a one time thing, so when you mess up, just start again and don't beat yourself up over it. With help from your parents and belief in yourself you'll do a great job and achieve your goals. I would reccommend that you don't think of your weight as the biggest thing. It's more about how you look and feel and how healthy you are than your weight. I wish you the best of luck.
And lastly? Don't take weight loss miracle supplements. They can give you a heart attack. Don't risk it.
I can completely relate! Im going through almost this exact same thing right now. Im 5'5'' and in the 160's (and a fellow chocoholic, haha).
Lately Ive been pushing myself to run. Now for me running SUCKS, but everyday I make myself run at least a few blocks. Aside from running I do 3 minutes of crunches (in 30 second incraments) and I also do a lot of walking. Along with that I try to eat as healthy as I can. Not everything I want to eat is healthy tho, so i just eat smaller portions.
As for late night snacking Im the same way. I cant resist junk food at midnight. Since this created a problem for me too I read up on it. I found that most late night cravings last 10 minutes so distract yourself when you want to eat late at night. Give yourself something else to do for 10 minutes and you should forget about the food you want. Ive tried this and its worked pretty well for me.
As for the food choices at your house, I guess the best thing to do would be to talk to your parents and ask them to help you out and buy better things. Another tip Ive learned is when a food is tempting you but you know its not something you need, destroy it. Throw it away, dump it down the toilet, run over it with a car, anything to make it so you cant eat it.
I know losing weight is hard, HARD work. Theres just too many obsticles these days and its SO easy to get discouraged. Just stick with it! Good luck! =)
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