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 Posted: Sun Dec 12, 2010 8:22 pm
Okay. This is very, very serious. I am a 13 year old girl, and I weigh 210lbs. I am short , almost 5'4, and I have a stocky build. I do have lots of muscle is my arms and I am assuming my abs are nice undernath the flab. (sit-ups are easy peasy and I laugh alot. From what I have heard, laughin gives you a workout because it contracts your abs) But my legs are HORRIBLE. I have always been overweight. I have been trying to lose weight since this summer. In June I weighed 230 lbs and am now 210lbs.
I used to eat eggs nearly EVERY day for breakfast, but I learned that they are full of fat so I am very rarely eating those now. I usually don't eat lunch. I participate in gym (For about 30 minutes because I have to change and whatnot) and I have Wii Fit. Somedays my Outdoor Ed class hikes to the troutpond (about 400m away I'm making a rough guess) and then back up the hill after making fires, but we are quitting that pretty soon.
So any tips on lifestyle changes I have to make or excersize tips or ANYTHING is very very appreaciated. My whole family is trying to lose weight, and we are slowly but surely succeding.
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Posted: Mon Dec 13, 2010 7:25 am
One egg yolk has almost an entire day's saturated fat limit. So it's good that you're avoiding them. Although you could still eat egg whites if you wanted to. They're much healthier than the yolks.
You should also be careful with dairy since it can be fatty as well. Either read nutrition labels and look for low fat dairy products, cut down on your dairy, or find dairy alternatives (like almond milk).
Be careful with meat too. Some meats (especially red meats) are really bad for you. Look for leaner meats that are not fried (turkey lunch meat for example), cut down on meat, or look for meat alternatives (like veggie patties).
Watch the sweets too. Make sure you're not eating a lot of candy or drinking a lot of soda. If you're craving something sweet, try eating some cereal, yogurt, or fruit. If you really like the fizz of soda, try carbonated water.
Keeping using your Wii and walking when the weather permits it. Even a walk around the block is better than nothing.
When you skip meals your body actually goes into starvation mode. That means your body says, "I don't know why we're not eating. Maybe food is scarce. I guess I will try to conserve all this..." Your metabolism then slows down, which means you burn fat even slower. And that means skipping meals, or not eating enough in general, makes it harder to lose weight. So skipping meals isn't recommended, and five or six small meals are now recommended instead of the traditional three big meals too. When you eat small meals often your body says, "Ah, there must be plenty of food out there. I guess I don't need to conserve anything." That means your metabolism runs fast, and you burn fat faster and easier. So instead of skipping lunch, bring a small and healthy snack to keep your metabolism running fast.
Also try whole wheat pasta and bread instead of white pasta and bread. Whole wheat is better for you and keeps your blood sugar levels more even.
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Posted: Tue Dec 14, 2010 6:24 pm
Breathe in,
You can always workout at home, even if you don't have fancy equipment. If you have a dvd player, or if your computer plays DVDs, you could always buy workout DVDs to follow along with. There are also many workouts you can look up online and different tips on losing weight.
One thing my stepdad had suggested to me before for when I workout is flipping a card, with the symbols being different types of movements. Diamonds could be pushups, clovers or whatever could be crunches, one thing could be jog in place. And use that, and if you wanted to use the number on the card; 3 diamond=3 pushups. See? Just a simple idea, you can always change things up.
Try and think of your whole day and what you do, see if there are simple ways to make yourself excersize more. Like say, if you are about to have a snack, jog to the kitchen. Something simple. Or before you take a shower, while waiting for the water to warm up, do a few jumping jacks. When walking to class, take the longest route. Another thing many people do is keep journal type thing. Record what you eat, or how you excersize that day. It will make you more aware and keep you thinking about it.
Btw, might want to stray away from sodium a bit. I heard sodium actually makes fat cells swell up and such, and too much salty stuff can also make you retain water. Another thing, try choosing water over soda. Even flavored water is better than soda. Gatorade has electrolytes which are benefical and help you sweat and stuff, but gatorade has sugar and stuff so you could water it down some to help. For cereal try multigrain cheerios or special K instead of other, sugary cereals. Umm...trying to think here...
Eh, just don't stress it, just have it as a goal. Don't feel bad if you don't lose the weight as quickly as you'd like or as much as you'd like. Just concentrate on being healthy.
OH! Another thing, if you want to work your legs out and lose weight on them in particular: jogging and walking would be great, and even if you wanted to just do what I call "body weight squats" squat down low, and come back up. As many times as you'd like, just don't over do it, you will get better. You could also do lunges and other things, just look up ideas I guess.
Uhm, yeah that's my 2 cents. Just look up ideas and go at a nice pace. Don't overexcert yourself, that's never good. Also, get plenty of sleep so your body can "recover" and really sleep is just as important as excersizing and eating healthy. It helps your body's immune system and helps your metabolism and all that good stuff.
Breathe out.
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Posted: Tue Dec 14, 2010 11:13 pm
I would recommend using video games. Huh? Video games? Yeah, that's right. If you have a PS2, then you can get a DDR video game and dance pad and play on workout mode. Your Wii Fit works too, though game-wise, it's not much from what I remember when I lived with my dad and stepmom who had a Wii.
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Posted: Thu Dec 16, 2010 12:42 pm
About 8 months ago I was Obese, but eating a bit healthier and walking everywhere has helped for me as needlessly simple as the advice is. As for the Wii helping out? Wii Fit couldn't help me due to being too heavy for the Balance board. Though games like Warioware and countless others on the wii make you move like crazy and get your entire body into it as opposed to relaxed positions seen most in the balance board games and that surely helps more than sitting down.
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Posted: Thu Dec 16, 2010 12:49 pm
also if you stress out, it can cause weight gain too. Make sure that your goal is just to be healthier. If you stress yourself out, you can end up gaining more weight than losing it. You are still developing, your body is going to change in many different ways.
But as everyone has said, eat leaner, try some vegitarian dishes, substitute the dairy for the soy. Take vitamins, exercise and relax.
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