I am 15 almost 16 I used to weigh around 160 and now im down to 137-138 pounds all i did was start running and eating right. I still run 5-6 days a week on my gazelle thing because its snowy outside but once summer comes ill start running outside again but the gazelle dont seem to help me as much as outside. Also i have to eat what the school serves me at my school because we dont have a choice so on days we have like chicken fingers i have to eat them is that really bad for me when im on the diet i cant starve myself i know your thinking i can bring my lunch but i wouldnt have time to make anything and wouldnt have a clue what to take. Also when i go out to dinner with my family i always get skinless chicken because its good for you and i love it but then sometimes i get french fries then i get soo down on myself and work out harder and that will hurt me but is it okay sometimes just to eat that kind of food once a month i have a snack day where i can just eat whatever i want. I just mostly need help on this dieting and excercising stuff all the facts ya know if anyone can help me please help. Also im always afraid when i eat like french fries or something ill just gain all my weight back and i would hate that i am very self-conficous or whatever i always downed myself when i was really chubby and i dont wanna be like that anymore i just want a flat stomach like every girl in my school if i have any more questions ill post them but for now please help me on this please?
Help Me
- Thread starter Manderus
- Start date
some junk food now and agen is not that bad. personally well made good foods stuff tastes alot better. you should try and take a lunch, here is how first get some some plastic bowls, and you can make all kinds of salads, cold soups, sandwiches, oatmeals, ask your parents for help if you need too. if nothing else buy a subway or somthing like that the day before or make your food after you eat dinner. here are some usfull facts about weight loss------
template for loosing fat (cutting)
by average I mean you just want to effectively loose fat, without becoming extreme about it. I will try and outline the basics for you, and later on you should make adjustments / additions that will best fit your needs.
all that will be discussed is for optimal fat loss
DIET : -40% protein 40% carbs 20%fat this is a basic layout. "what kind of protein?" well you should eat: chicken,tuna,eggs,fish,beef are all acceptable basically avoid things like fast food meats and other stuff that's just common since. "what about carbs?" mainly oats, whole grains, starchy vegetables, but no fruit. "and fat?" most of your fat intake should be from vegetable oils, seeds and nuts. if you don't like those foods there are some alternatives. -"how many calories?" around 200-300 or 20-30% less than your maintenance level, "how do I know what my maintenance level is?" one way to figure it out is to keep a calorie intake journal for 5-7 days. If your weight stays constant, then you simply divide the total calories consumed by the number of days and you’ll get your daily intake. -liquids: 1-2 gallons/4-8 Liters of water a day is the basic amount you want. you should eat 6 meals a day spaced out 2-3 houres. foods you will want to say away from are: soda, mayo, chips, french fries, ice cream, most salad dressings & oils(except olive oil), cheese. if you can't live without them then go for non-fat and low sugar type things. and lastly don't eat most juices and fruits, it's great for a healthy lifestyle but horrable for fat loss, some fruits are ok like blueberries, strawberries, blackberries, cranberrys. use some common sence and don't try to make drastic changes all in a day, it should be a gradual process. once you get to the weight you like then you can raise your calorie intake up to maintenance.
SUPPLEMENTS: (first tier supps) for fat loss is a multivitamin and some EFA's (essential fatty acids). (second tier supps) protein powders like casein (used before bed) would be the one of choice for fat loss, whey (after workout) is also benifital. thermogenic fat burners or stimulant-free fat burners are usefull in loosing weight, follow the direction on thoes products, they will add an extra boost to your goals (san tight is a good stimulant-free product). I would not bother with anything else like carb blockers, fat blockers, appetite suppressants, and other fat loss products you will see everywhere, with maby the exception of thyroid hormone increasers but usally there is no need for them.
WORKOUT PROGRAMS: almost any program will work. the only thing you will want to add is less rest between exercises and sets, but don't hurt yourself.
alot of these exercises have dumbbell-counterparts.
Chest: Parallel bar dips, Bench Press, Incline Press
Legs:Squats (including front squats), tiff-Legged deadlifts, Calf-raises
Back:Bent-over rows, Chins Bent-legged, Deadlifts (also a leg exercise)
Delts:Military press, Lateral raises
Arms:Close-grip bench, press Close-grip chins
you can find fully detailed workouts.
CARDIO: there are two main types of cardio you should use, first is called slow cardio and the second is called HIIT (high intensity interval training). you should use them in a ratio of 3-1 (IE 3 days of slow and 1 day of HIIT). For best results do cardio 4 times a week for an houre, too much is somtimes counterproductive and too little is well too little. "what is slow cardio?" slow cardio is doing any activity (running, biking, swimming, boxing, etc) with about 75-85% of your max heart rate for an houre. "how do I know what my max heart rate is?" well when you do an activity where you are still able to talk without being extremely out of breath, or another easy way is take 220 and minus your age then take that number and multiply it by .75-.85 which will give you rough percentages of 75-85% of your max heart rate or (HR), of course this is not entirly accurate, cause everyone is different. "ok what is HIIT then?" HIIT works like this first you warm up doing whatever for 5 min then take some time and stretch. after your all ready, start a moderate pace for 1 minute then you move your pace up to 90-95% of you max HR for the next 15-30 seconds, then go back down to your moderate pace for 1 min, then back up to 90-95% and back down agen. you get the idea (moderate for 1 min, then 90-95% for 15-30 sec) do this around 15-20 times and your done.
WILLPOWER: alot of people try to make changes too fast and end up quiting, so don't over do it, this means to slowly change your diet and work your way up to the suggested cardio regimen. if you don't workout already and don't want to that is ok, working out is not required for loosing weight but it will help the main parts are your diet and cardio. by phaledax
template for loosing fat (cutting)
by average I mean you just want to effectively loose fat, without becoming extreme about it. I will try and outline the basics for you, and later on you should make adjustments / additions that will best fit your needs.
all that will be discussed is for optimal fat loss
DIET : -40% protein 40% carbs 20%fat this is a basic layout. "what kind of protein?" well you should eat: chicken,tuna,eggs,fish,beef are all acceptable basically avoid things like fast food meats and other stuff that's just common since. "what about carbs?" mainly oats, whole grains, starchy vegetables, but no fruit. "and fat?" most of your fat intake should be from vegetable oils, seeds and nuts. if you don't like those foods there are some alternatives. -"how many calories?" around 200-300 or 20-30% less than your maintenance level, "how do I know what my maintenance level is?" one way to figure it out is to keep a calorie intake journal for 5-7 days. If your weight stays constant, then you simply divide the total calories consumed by the number of days and you’ll get your daily intake. -liquids: 1-2 gallons/4-8 Liters of water a day is the basic amount you want. you should eat 6 meals a day spaced out 2-3 houres. foods you will want to say away from are: soda, mayo, chips, french fries, ice cream, most salad dressings & oils(except olive oil), cheese. if you can't live without them then go for non-fat and low sugar type things. and lastly don't eat most juices and fruits, it's great for a healthy lifestyle but horrable for fat loss, some fruits are ok like blueberries, strawberries, blackberries, cranberrys. use some common sence and don't try to make drastic changes all in a day, it should be a gradual process. once you get to the weight you like then you can raise your calorie intake up to maintenance.
SUPPLEMENTS: (first tier supps) for fat loss is a multivitamin and some EFA's (essential fatty acids). (second tier supps) protein powders like casein (used before bed) would be the one of choice for fat loss, whey (after workout) is also benifital. thermogenic fat burners or stimulant-free fat burners are usefull in loosing weight, follow the direction on thoes products, they will add an extra boost to your goals (san tight is a good stimulant-free product). I would not bother with anything else like carb blockers, fat blockers, appetite suppressants, and other fat loss products you will see everywhere, with maby the exception of thyroid hormone increasers but usally there is no need for them.
WORKOUT PROGRAMS: almost any program will work. the only thing you will want to add is less rest between exercises and sets, but don't hurt yourself.
alot of these exercises have dumbbell-counterparts.
Chest: Parallel bar dips, Bench Press, Incline Press
Legs:Squats (including front squats), tiff-Legged deadlifts, Calf-raises
Back:Bent-over rows, Chins Bent-legged, Deadlifts (also a leg exercise)
Delts:Military press, Lateral raises
Arms:Close-grip bench, press Close-grip chins
you can find fully detailed workouts.
CARDIO: there are two main types of cardio you should use, first is called slow cardio and the second is called HIIT (high intensity interval training). you should use them in a ratio of 3-1 (IE 3 days of slow and 1 day of HIIT). For best results do cardio 4 times a week for an houre, too much is somtimes counterproductive and too little is well too little. "what is slow cardio?" slow cardio is doing any activity (running, biking, swimming, boxing, etc) with about 75-85% of your max heart rate for an houre. "how do I know what my max heart rate is?" well when you do an activity where you are still able to talk without being extremely out of breath, or another easy way is take 220 and minus your age then take that number and multiply it by .75-.85 which will give you rough percentages of 75-85% of your max heart rate or (HR), of course this is not entirly accurate, cause everyone is different. "ok what is HIIT then?" HIIT works like this first you warm up doing whatever for 5 min then take some time and stretch. after your all ready, start a moderate pace for 1 minute then you move your pace up to 90-95% of you max HR for the next 15-30 seconds, then go back down to your moderate pace for 1 min, then back up to 90-95% and back down agen. you get the idea (moderate for 1 min, then 90-95% for 15-30 sec) do this around 15-20 times and your done.
WILLPOWER: alot of people try to make changes too fast and end up quiting, so don't over do it, this means to slowly change your diet and work your way up to the suggested cardio regimen. if you don't workout already and don't want to that is ok, working out is not required for loosing weight but it will help the main parts are your diet and cardio. by phaledax
Congratulations on your weightloss!!! That is very commendable!
It sounds like you are trying very hard and are doing a good job!
I think it's a good idea to have a snack day - I personally allow myself one cheat meal per week - usually Sunday's supper - where I eat whatever I like. It's actually good for your metabolism to have a little treat every-now-and-then - so don't get upset with yourself for having some french fries or other "junk" foods once in a while.
The best thing for you to do is bring your own lunch to school - you'll have control over what you eat, so you can be sure it's healthy. Make a sandwich the day before - some turkey or chicken on 100% whole wheat bread. You can also prepare your snacks the day before - slice up an apple and put it in your lunch. Healthy snacks like fresh fruit is sooo good - apples, bananas, baby carrots, clementines, etc...... all very portable and nutritious. You could hard-boil 5 eggs Sunday night and take one to school with you everyday for extra protein. Just having a healthy lunch like this will really help you with your goals. And drink lots of water!!
You are still growing, so you need a lot of food - don't be concerned with counting calories or eating too much - just choose healthy foods, but make sure you are eating enough.
Good luck!
It sounds like you are trying very hard and are doing a good job!
I think it's a good idea to have a snack day - I personally allow myself one cheat meal per week - usually Sunday's supper - where I eat whatever I like. It's actually good for your metabolism to have a little treat every-now-and-then - so don't get upset with yourself for having some french fries or other "junk" foods once in a while.
The best thing for you to do is bring your own lunch to school - you'll have control over what you eat, so you can be sure it's healthy. Make a sandwich the day before - some turkey or chicken on 100% whole wheat bread. You can also prepare your snacks the day before - slice up an apple and put it in your lunch. Healthy snacks like fresh fruit is sooo good - apples, bananas, baby carrots, clementines, etc...... all very portable and nutritious. You could hard-boil 5 eggs Sunday night and take one to school with you everyday for extra protein. Just having a healthy lunch like this will really help you with your goals. And drink lots of water!!
You are still growing, so you need a lot of food - don't be concerned with counting calories or eating too much - just choose healthy foods, but make sure you are eating enough.
Good luck!
As a growing teenager, you ought to be eating more than a salad w/ FF dressing for lunch.Manderus said:thanks for all ur help, i have decided im just gonna eat a salad every day from school ill bring my own fat free dressing and get an orange and wont put any crutons or cheese or things like that on there that are really fatty or should i im confused again urr
make sure your having breakfast too its true what they say it is the most important meal of the day and your metabolism is higher in the morning so if you eat more it wont matter to much and that will help keep you going all day and just use the salad to keep you through the afternoon. every morning i have a bowl of porridge and i throw in some dried cranberries, some ground up flax seeds and cause im trying to built much more muscle to burn fat i put in a scoop of protein powder, helps keep my metabolism up all day and will help you do that same.
and dont get down on your self, a little thing of french fries is ok but i agree with spockafina i would much rather have a satchel(bag) of apples or a bunch of baby carrots for a snack rather than carrots.
and dont get down on your self, a little thing of french fries is ok but i agree with spockafina i would much rather have a satchel(bag) of apples or a bunch of baby carrots for a snack rather than carrots.