weight loss!

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XxPandaLoverxX

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hey guys~ so im looking to lose 15~20 pounds. and i dont want to just extreme diet. i want to do this by getting fit and eating the right foods!
some info about me :
-im 5'3 still growing
-im 130~135 pounds (it fluctuates everytime i check. if i cut back on junkfood im 129 or 130)
-im 14 going on 15 this year.
-im on my school's track team (im going for long jump and im going to try pole vault to see if i like it)
other then that i dont really get exercise. and to make matters worse :
-i dont have equipment (cant buy any. family financial problems)
-im out of shape (to the point i probably cant do a push up)
-i eat junk everyday because of family issues and i want to change it, but because of my age and the unwillingness of my mom, i dont really have the choice except to starve or eat junk (im planning on cutting out all the junk though so im probably going to not eat some meals :p)

tips will be much appreciated!
especially work out plans to fit around a very busy schedule (and something that i can do in a small apartment that wont bother my neighbors)
thanks!
 
I'd rather see you eating junk than nothing at all. Not that I think you should be eating junk, but something is better than nothing. I also don't think you should be trying to lose weight, but rather optimising your use of the weight you've got. 1lb of muscle occupies less space than 1lb of fat. Consider that for a moment. Consider also that you're still growing. 135lb at 5'03" may feel like it's too much. At 5'09" it would be bordering on too skinny, and almost definitely too skinny to be any good at athletics. At 5'06" it would be just about right, although most athletes wouldn't be wise to say no to some extra muscle, so additional lean mass (which will push the scale up) may be beneficial by the time you reach that height.

You've got some barriers here. A non-compliant family (and, presumably, no income of your own to allow you to pay for good food and training facilities) is a tough obstacle to get around. Sometimes you just have to work with what you've got. Bodyweight exercises are probably a good place for you to start, given the lack of alternatives. Squats (go as deep as you can while keeping your heels down, your chest up and preventing your back from rounding or your butt from tucking under -- the bottom of your squat should be just above the depth at which form breaks down), lunges and glute bridges (attempting to hyperextend the hips but not the lower back) will all work your lower body, helping you to replace pounds of fat with pounds of muscle (remember, each pound of muscle occupies less space than each pound of fat, so if you lose 5lb of fat and replace it with 5lb of muscle, you'll be at the same weight, but smaller). For your upper body, if you can't do full push ups with your legs straight and hands on the floor, start out with incline push ups, either against a wall or against a bench/step. Gradually move to lower surfaces until you can do push ups with your legs straight and your hands on the ground. I'd also work on handstands, and eventually handstand push ups (like regular push ups, there are several easier variations of these). The best bodyweight back exercises to balance out push ups are chin ups and inverted rows, if you have somewhere you can do them (inverted rows are like chin ups/pull ups, but with either a low bar or your feet elevated -- your lower body takes part of the load so they're easier than pull ups). You may only be able to do partial chins, or only the lowering motion (if so, do it as slowly as possible); that's okay. So long as you're doing some sort of pulling to even out all the pushing.

I hope this helps you in some way and gives you some sort of guidance.
 
thank you so much :) so i'll focus more on doing more body weight exercises!
thankkkk youuu sooo muchh!
and for eating junkfood im going to cut out the junkfood i have a choice on but i thought it would be better to eat the junkfood then to skip those meals.
what do you think?
 
Like I said, it's generally going to be better to eat low-quality food than no food at all.

I'm genuinely curious why there's such an aversion in your household to buying/preparing/eating real food.
 
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Junk Food gain your weight so firstly you avoid junk food otherwise you can take your favorite junk food per week. Exercise is best thing to loose your weight. DO you know Yoga? It is very helpful to reduce any kind of problem.
 
Hi Mate

Yes you have some good answers here. However if you do have to eat junk food try and focus on the things that can make you healthy

For example if you are forced to eat at your families favourite burger place then try not to eat fries and a shake but try and have juice and small burger or maybe a white coffee rather than a full Latte.

There are many ways to avoid the real sugary and fatty foods

Hope this helps
 
hmm quick question : lately ive been getting VERY hungry VERY fast like 5~15 minutes after i eat.... Even if i feel completely filled after my meal, i'll get REALLY hungry in about 5 minutes (usually).. Can anyone tell me whats going on? :p and any solutions?
(my brother said it might be because my metabolism is speeding up because now im starting to exercise everyday <since im in track> is this true?)
please help:)
thank you!
 
Well, the best way to lose weight is not just cut down on junk but completely quit junk. And if you really want o lose it, cut out the carbs too. But this is only fora while till you lose the weight.
 
Are you eating too fast? It takes about 20 minutes to feel full.

I wonder too if you're not getting enough protein, fiber, and good fat. Protein and fiber will fill you up more effectively, and good fat secretes appetite suppressing hormones.

You can also eat foods that are more water-based, like green leafy vegetables or soup - which will fill you up more. Also, drinking a glass of water after you eat will help with feeling full!

obviously I'm not a doctor, but that's what I'd recommend trying.
 
XxPandaLoverxX said:
hmm quick question : lately ive been getting VERY hungry VERY fast like 5~15 minutes after i eat.... Even if i feel completely filled after my meal, i'll get REALLY hungry in about 5 minutes (usually).. Can anyone tell me whats going on? :p and any solutions?
(my brother said it might be because my metabolism is speeding up because now im starting to exercise everyday <since im in track> is this true?)
please help:)
thank you!
Click to expand...

The lower the quality of food, the sooner you tend to need to eat afterwards. Your body can spend hours casually breaking down whole grains, but simple sugars (for example) are pretty much good to go -- they can move through the system pretty quickly, which causes both increased hunger and greater fluctuations in energy (slowly broken down compounds give a fairly steady release of energy, whereas sugar is more likely to give a "sugar rush" followed by a "sugar crash").

Time of day can also make a difference. It's reasonably common, especially for those who are already at a decent bodyweight, to fill up for breakfast and then be hungry again shortly afterwards, even if you're eating the kinds of foods that are supposed to be filling. Just the way our hormones work at different times of day.
 
hmm this even happens when im eating food thats good for you..
im korean and korean food is really healthy and even when i eat healthy food with a pretty good balance i get hungry really fast.
and this happens to me like almost every time i eat but its the WORST at night. any tips?
 
So, i've been hearing more and more frequently : you DONT have to eat breakfast at (for ex.) 8 if your not hungry at 8. Just eat when youre hungry.
is this true?
 
Stroll is great to increase metabolic rate, do walk for 30 minutes daily, Do take whole grain, legumes, fruits and vegetables and fresh vegetables more in your diet foods, I also have a light industry bag organic with a sliced up oatmeal along with my foods....
 
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