I'm 15 years old, 5 foot 6/7 inches (roughly) and way 13 stone, i'm attempting to lose 3 stone. I need advice on how to lose it. I exercise enough, I cycle for an hour every Monday, Tuesday, Wednesday, I have 2 hours of soccer training on Thursday, Friday, Saturday. IS THAT ENOUGH? I need advice on eating habits because i exercise plenty, I just eat too much, HELP?
I NEED TO LOSE 3 STONE!
- Thread starter sxd97
- Start date
Most dinners are oven based, consists of spicy wedges, store bought lasagne, burgers from packets(pre-cooked), on weekends for dinner mostly takeaway, arent there healthy options at a chipper though? like breaded fish? opinions? maybe a bag of crisps or 2 weekly and i mostly drink sparkling water... i don't have a problem fitnesswise, i don't run fast but have stamina to keep going and able to push myself, i drink alot of water about 2L a day if that helps..
PLB
Moderator
I'm not sure what you mean by a chipper... but no, breaded fish is not a good choice. I'm sorry, but other than the 2L of water each day, there is nothing on your list of foods that is a healthy choice for you. Even sparkling water may have things added to it for taste, which makes it not such a good choice. It mostly has to do with the fact that it appears that most things are prepackaged. Lasagne and burgers are not necessarily unhealthy, it depends on how processed they are, what the ingredients are, what the portion sizes are, and how often they are eaten.
Who does the grocery shopping at your house? Do you have any control or say in what is purchased?
On a very basic level, a tool that some people find helpful is to use the "plate method" meaning that your 3 main meals are split up like this:
1/2 veggies (at least 2 kinds)
1/4 protein
1/4 starch/grains
1 serving of dairy on the side (this is often either 1/2 or 1 cup, depending on the type of food, so watch portion size!)
For breakfast, many people prefer something like this:
1/3 fruit
1/3 protein
1/3 starch/grains
1 serving of dairy on the side (this is often either 1/2 or 1 cup, depending on the type of food, so watch portion size!)
Keep in mind that this is ONE plateful of food... no second helpings! Also, the size of the plate is important, to regulate calories, your plate should be no more than 10 inches (25 cm) in diameter. Use MINIMAL sauces, oils, condiments, etc.
You will probably need to make changes very gradually from what you currently eat to a healthier way of eating. I usually recommend that people make one, maybe two, small changes at one time. Work on those until they don't feel like a challenge to fit into your daily life, then make another small change or two.
One thing that could be helpful, just for an example, is to buy some fresh veggies or some salad ingredients for a week or to last you until your next grocery shopping day. Prep a bunch of it by washing and cutting it up, then all you have to do is go to the fridge and grab some veggies to eat raw or steam, or make a salad out of. Fill 1/2 your plate with salad or veggies first. Then, if you are having lasagne, which is a mix of your starches/grains, protein, and dairy, put a reasonable sized piece on your plate (this would most likely be smaller than what you currently eat, depending on what your portions normally look like). Water as a drink.
That is just one example incorporating what you currently eat, just in a smaller portions while adding healthy options. Obviously making the lasagne yourself would probably be ideal, but not everyone has time for that! So sometimes its a matter of regulating the heavier, higher calorie stuff while gradually adding good choices like fruits and veggies.
I could go on and on about suggestions, but most of it will be you having to decide what is realistic for you to start with
Who does the grocery shopping at your house? Do you have any control or say in what is purchased?
On a very basic level, a tool that some people find helpful is to use the "plate method" meaning that your 3 main meals are split up like this:
1/2 veggies (at least 2 kinds)
1/4 protein
1/4 starch/grains
1 serving of dairy on the side (this is often either 1/2 or 1 cup, depending on the type of food, so watch portion size!)
For breakfast, many people prefer something like this:
1/3 fruit
1/3 protein
1/3 starch/grains
1 serving of dairy on the side (this is often either 1/2 or 1 cup, depending on the type of food, so watch portion size!)
Keep in mind that this is ONE plateful of food... no second helpings! Also, the size of the plate is important, to regulate calories, your plate should be no more than 10 inches (25 cm) in diameter. Use MINIMAL sauces, oils, condiments, etc.
You will probably need to make changes very gradually from what you currently eat to a healthier way of eating. I usually recommend that people make one, maybe two, small changes at one time. Work on those until they don't feel like a challenge to fit into your daily life, then make another small change or two.
One thing that could be helpful, just for an example, is to buy some fresh veggies or some salad ingredients for a week or to last you until your next grocery shopping day. Prep a bunch of it by washing and cutting it up, then all you have to do is go to the fridge and grab some veggies to eat raw or steam, or make a salad out of. Fill 1/2 your plate with salad or veggies first. Then, if you are having lasagne, which is a mix of your starches/grains, protein, and dairy, put a reasonable sized piece on your plate (this would most likely be smaller than what you currently eat, depending on what your portions normally look like). Water as a drink.
That is just one example incorporating what you currently eat, just in a smaller portions while adding healthy options. Obviously making the lasagne yourself would probably be ideal, but not everyone has time for that! So sometimes its a matter of regulating the heavier, higher calorie stuff while gradually adding good choices like fruits and veggies.
I could go on and on about suggestions, but most of it will be you having to decide what is realistic for you to start with