14 Y/o needing help!

[Shon]

Hello everyone,
First of all, I do not class myself as obese or highly overweight, however I have noticed that I really stepped off my diet and started eating really badly. My mental strength has dropped and I couldn't continue with my previous diet. A few days ago, someone invited me to the gym, but I refused as I am very self-conscious of how I look and I am not proud of it. I am a 14 year old male, and I weight 132lbs (9 stone 9). I am 5"5. A few minutes ago, I decided to pick up a healthy lifestyle once again, so I made this plan and I need help. I don't know if this is too little, or too much for me, and if the workout is too intense for me.

Diet:
Breakfast: Fruit Smoothie, Cereal, Fruit - 547Kcal

Lunch: Bowl of pasta, Fruit, Water - ~500Kcal

Dinner: Cooked Rice, Cooked Chicken, Baked beans, fruit, water - 527Kcal

Pre-Workout: Water, Protein Shake, Fruit - 200Kcal

Work-out

Sit-ups - 3 reps x 15
Press-ups - 2 reps x 10
Star jumps - 3 reps x 50
Side Jumps - 3 reps x 20
Burpees - 2 reps x 10
Mountain Climbers - 2 reps x 20
Squats - 3 reps x 20

Weight Training
Bench Press - 3 reps x 10
Bicep Curls - 2 reps x 15
Barbell Squat - 2 reps x 10
Lateral Rise - 2 reps x 10
Punch Bag - 2 reps x 5 mins

So what do you think? Obviously having breaks in between each exercise, do you think this would do me good? Or more harm than good? If harm, then what would I have to change? I am also trying to mainly get rid of body fat, and somewhat gain muscle. I go out running once or twice a week, for about 30 mins, I walk the dog daily, I play football, and yet I still keep gaining weight. This way I think I could get back to average size.
I'm open to all opinions, good or bad. Thanks.

 

[BigBoyJonny]

I can't help you with much, but don't beat yourself up because you weigh a few pounds more than you should; that is if 132lbs is a bit bigger than a 14 year old should be.

Personally, at 14 I was about 5'9" and 180lbs.

One thing to remember though; to lose weight you must burn more calories than you take in. I'd say your best bet is talk to your doctor or a dietitian. Good luck

 

[Omninick]

Well I probably might not be able to contribute much to how to fix your problem, I certainly can empathise with you. I started a regime back on New Years Day last year, and managed to lose a whole stone and a bit by just changing my diet. I started at 14 but after a while, I just lost commitment and put it all back on, so I'm going to go back onto it. I'm about 6 feet and near 14 stone, so I'm definitely not a good weight. I have knee problems that restrict my exercise ability and I'm doing physiotherapy atm for it, so it's a slow recovery.

As for what I might be able to help with, you seem to be doing a lot of cardio work. Maybe try and substitute some of it with weight work. Since you have a local gym, go there and request some help for a workout, and say that you want to remove body fat. They will probably put a lot of focus on the weight machines, because they actually help eliminate a lot of fat when you use them, but make sure they are balanced with the cardio work.

If that is your diet recurring for each day, switch it up. If you eat the same thing every day, you get used to it but if you switch it up, it can help out with spreading your diet out. Remember to drink a lot of water and restrict sugary drinks and attempt to cut out as much of the very unhealthy stuff like chocolate. What I did was devote Sunday to be my treat day, and on that day I would have a roast dinner with my family. That was my day where I could eat a bit of unhealthy food and I wouldn't have any unhealthy foods on any of the other days to compensate. Also, if you frequently get hungry, have healthy snacks in between meals to try and suppress the hunger.

At the age of 14, you're probably going to go through "the changes", like I am. MAKE SURE YOU GET ENOUGH SLEEP. When you don't sleep enough and consistently, everything in your body messes up. I need to regulate my sleeping pattern because when it imbalances, I get random hunger phases at random times and it doesn't help at all. Sleep is vital and you mustn't lose out on it, regardless of whether your friends are playing the Xbox or whatever your excuse is. Set yourself times, plan out what you will do for each day and adhere to it. Having organisation really helps and you then have no reason to not do it, unless something important comes up.

Good luck with this. I know it's difficult, but this is the most important time for it. In your teenage years, it is easiest to lose or gain weight and this is the time to make the changes for good, or you'll end up overweight and it will be a lot harder to shift the weight off.

 

[tonia99]

Hi Shon! I'm studying at a nutrition school right now and after looking at what you eat, I can't help but think to myself that since you seem pretty active you might need more calories than what you are having right now. How about a couple of extra bananas in addition to what you are already eating? I also didn't see many greens in you diet plan. Do you like vegetables? Salads? Another tip: how about exchanging the cereal for oatmeal? Cereals are usually full of sugar, and that is the last thing you need if you want lose weight. Take care!