16 year-old beginner needs help!

K

kristenli

0
Hi. I'm a 16 years old girl. My height is 5'7 and my weight is 75kg. My goal is to lose around 10-15 kg. I've been working out on and off for the past year. What I did was running on treadmill for about an hour and some lifting. But it didn't seem to change anything at all. :(
This new year, I'm thinking about doing pure cardio for an hour for three days a week. And doing strength exercise for the rest of the week. Do you think this will work? Or should I combine cardio and lifting together every day?

Also, what should I do in order to have a healthy diet? I am starting to drink less pop and consume less sugar. What should I add to my diet and what to take out from my diet? I've also decided to become a vegetarian which means no meat whatsoever. Is that helpful in terms of weight loss?

Thanks
 
Ok first, stop worrying about all the details. Just make sure you have a calorie deficit and that your excersizes regularly.

To have a healthy diet - Try getting the "Myfitnesspal" app on your phone, or just use it on your computer. Basically you enter your calorie and macro nutrient goals for the day and add every food you eat into the system, aswell as your workouts. For example. 50% Carbs 25% protein and 25% fat. Find a BMR (Basal Metabolic Rate) calculator on the internet to calculate your required calories.

I don't think becoming a vegetarian is a wise move. It is definitely more difficult to consume enough protein.

Good luck
 
I have a teenage niece and I know how self-conscious she may feel about her weight. To build her self-confidence and help her develop healthy habits for life, i already gave her some suggestions to lose weight as quickly and safely as possible. I know that if she does not take action right now then she is at an increased risk of developing diabetes and high blood pressure down the road.

I want to give same suggestion to you. All I want that you need to be patience and practice my all suggestions cautiously:

Diet
Reducing a teen's calories will help her lose the weight quickly without the reliance on fad diets. Cutting calories does not mean skipping meals. Her day should always start with a low-fat breakfast. Breakfast jumpstarts her metabolism and reduces her chance of overeating later in the day. Breakfast ideas include whole-grain cereal with low-fat milk, fruit and granola parfait and whole-grain bagel with low-fat cream cheese. The rest of her meals should be mostly made up of vegetables, fruits, whole grains, low-fat dairy products and lean protein sources, such as fish, lean cuts of beef, chicken, turkey and egg whites. If she reduces her portion sizes and stops eating when she is full, she can also drop the weight quickly.

Physical Activity
Increasing activity level is a way to speed up her weight loss goals. The more she moves the more calories she burns. Teens need a minimum of 60 minutes of physical activity per day. School sports, family bike rides, walking the dog, swimming and dancing are all ways a teen girl can stay active to lose weight. So it’s up to her which activity she would like to choose. I recommend choosing such activity what she loves most.

I believe all of my suggestion would help you to take calorie controlled meals and would encourage you to initiate smart activities you love most.
 
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