I'm 14 and I need to take control of what I eat. I was wondering if any of you know of a good diet plan for me
Question:
Answers:
Any diet has to be tasty enough so that you stick with it. If you feel completely deprived, you're more apt to go off of it.
I'd eat your favorite foods, but in MUCH smaller portions, but still give yourself them so that you don't feel deprived. Drink a glass of water before every meal (to fill your stomach) and do not snack on junk food. substitute carrots and celery instead. Take out ONE favorite junk food a week until only one is left that you continue to enjoy in smaller portions.
And get moving! Exercise is so very important to increase your metabolism to burn those fat calories!
Other Answers:
try weight watchers. my mother lost 20lbs in like 1 month. weight watchers is great because you can eat whatever you want as long as you keep aware of your points! good luck!
If you have a condition/overweight, see your doc. Even if you have a severe sweet tooth! The doc can recommend a diet, or a nutritionist. It is important to have a nutritionist tell you what you need to keep you healthy and strong, especially while you are still growing. Good luck and take care!
Good for you! The only real way to lose weight is to exercise regularly (at least of 30 minutes of cardio or something that will raise you heart rate) and a balanced diet. I lost 30 pounds. It took me year. I had just broken up with my boyfriend and had to move back home with my parents. At the time, they were on the Atkins Diet. That's where you only eat proteins (meats,eggs,etc.) and veggies. It was hard not eating breads,pastas and fruits. I only did it for 6 months. I still don't eat too many carbs. You should also talk to your Dr. about it--He or she could have some good advice as well. You can do it!
Go to slimfast.com. It will take your age, height and weight, then set meal plans for you. You don't even HAVE to use there products and its free. If you don't like what they list for each day, there is a big meal sheet for each meal for you to pick from. Good Luck! Try this one. It's working for me.
Breakfast:
Fresh fruits ( any combination and any amount )
Lunch:
2 boiled eggs ( or a slice of low-fat cheese )
+ A slice of brown bread
+ Green Salad
Dinner:
A piece of grilled chicken or beef
+ A slice of brown bread
+ Green Salad
I think you should also take some multi-vitamins with this as you are growing. Good luck!
I have done research on "fad diets" and the best one is probably weight watchers. But I am no fan of diets, because you have to either buy their products, keep foods out of your diet, or other things that do not help you to want to stay on it anyway.
So what is the best way to lose weight?
Know that 1 lb. of fat is equal to 3,500 calories. So if you eat 500 calories less per day for a week than you normally would (by either cutting back or changing what you eat or even by burning 500 calories from exercise) that is 3,500 calories and you should lose 1 lb. that week. I know that does not sound like alot, but it is a proven fact that you should not lose more than 2-3 lbs. per week because it is not safe nor does it stay off. If you work to lose 2-3 lbs a week then it is much more likely to be the safe way and will stay off for long-term if you continue to live a healthy lifestyle.
I do not like the word diet because most people think of a diet as a short-term way of losing weight when the most effective way of losing weight is to completely change your lifestyle.
Here are some ways to change the way you eat:
Always follow the food guide pyramid with focus on fruits and vegetables and lean meat such as chicken or fish. Get your carbs from complex carbohydrates (pasta, rice, grains, cereals, potatoes, dried beans and peas) that contain whole wheat. When you buy something such as bread make sure the first ingredient is whole wheat and does not contain the word enriched.
Learn what serving sizes are and how to properly use them. This is very important because the average American consumes way too much and it is because serving sizes are out of control.
Even when you go out to eat or to fast food places you can eat healthy. Choose low fat or low calorie food items such as a salad ( fat-free cheese and dressing), grilled chicken sandwich, etc. When you go out to eat you can also split an entree with someone or ask them to put half in a to-go box in the back before they even bring it to you.
Always eat breakfast and never skip any meals. I have also done research on this and this helps to keep your metabolism up and makes sure you do not overeat, among many other things. Try for 3 meals a day with 2 snacks.
Try as much as you can to stay away from saturated and trans fat they are both bad for you and should be consumed as little as possible. Mono and polyunsaturated fats or good for you but fat should only make up 25-35% of total calories. If the food label ingredient list contains "partially hydrogenated" that means it contains trans fat and should be avoided when possible.
A lot of people also focus on high protein but in reality you only need .8 grams of protein for every kilogram of your body weight.
People who are on a resistance training program may consume up to 1.2 grams of protein for every kilogram of body weight.
So for me I weigh 135 lbs. and I figure my body weight in kg as follows:
135 divided by 2.2= 61.4 kg
61.4 kg x .8= 50 grams of protein a day.
61.4 kg x 1.2=74 grams of protein a day.
My range is 50-74 depending on my exercise level.
There is a formula you can use to calculate an estimate of how many calories you would need to eat every day to either maintain your current weight or to lose weight based on different factors.
Harris-Benedict equation for women:
RMR (resting metabolic rate)= 655.0955 + 9.463(BM) + 1.8496(height)- 4.6756(age)
BM is your body mass in kilograms, you get this number by dividing your weight in lbs. by 2.2
height is in centimeters
age in years
Your RMR is the number of calories your body burns at rest and does not include your job or any exercise you do. That has to be added in after you do that formula. If you would like further information on that just let me know because I have to know what your occupationaly activity level is to give you the total calories you burn a day.
http://www.mypyramid.gov is a great website to use to keep an online track of calories and many other things. It is free and also provides you with additional information to help you lose weight.
I also have a powerpoint on fad diets that can give you healthy alternatives to their menus. If you would like it you could contact me.
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