how can i?
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Answers:
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm
Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html
It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.
Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/
A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions.
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
Other Answers:
try some diets exercises and tips on weight loss on this site
listen everybody loves junk food but if you are noy fat dont lose weight because it is even more discusting to be overly skinny that fat .
try joining a walk group and or a gym, it can help you loose weight and watch what you eat
start taking fruit juices and supplements which r really low in fat but high in other nutrients but please confirm with your doctor first
if you get a lot of excercise eat more. I am foutteen and I was fat about a year ago. I started skating.(very much) You burn like 600 calories per hour skating. But do not starve yourself. It lowers your metabolism, so you can not burn much fat. If you excercise( I mean alot) it will raise your metabolism.
Eat fruit, but try to stay away from bananas unless you are weight training. Any fruit. Meat. But do not eat red meat(pork) It is high in saturated fat. Eat sandwiches plain(drop cheese and mayo) instead add lettuce or tomato. This should work. Remember,consistency.
when you want something sweet, try sucking on one of those lil dove candies. when it comes to potato chips only get the single serving bag. just eat everything in small portions. Try even counting calories. depending on how much you weigh and what you usually consume is how many calories you should cut down to. for most people 1500 may be a good start.
First off the easiest way to stay away from junk food is to not bring it into the house. Seeing how you are 14 you may not have that choice as you most likely do not the shopping so you may want to ask to get carrots to make make carrot sticks, celerey to snack on. Ask for diet soda if you drink soda( I know the taste is different but you will learn to enjoy it ) or drink unsweetened ice tea. Try to walk several miles a day, bike ride anything physical instead of video games or tv. You won't lose weight quickly but it will be a better weight loss as after awhile it will become part of your lifestyle. By the way it is ok to cheat once in awhile just remember small amounts.
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