16 and need help!

[ldh12]

Im a girl and just turned 16 and weight is 304 lbs. I need help! i have a very hectic schedule and am raised by a single parent so money is kinda tight. what are some good fat burning excercises that are quick but effective and some inexpensive meals that are also quick. If you could make me a fitness plan and a meal plan that would be awesome! also i have a big problem keeping myself motivated, i really need a way to motivate me. Im going on an 80 mile backpacking trip in a year and want to be ready for that, and i know i can do it if i lose the weight. what are some good motivation tips and tips to stick with a diet. thanks!

[Boss Man]

Cheap inexpensive foodstuffs.

1. Whole-grain Cereals, large buscuit type is easier to monitor for content use than small biscuit, bran or flake types. THe bigger the box the more the saving, I.E. 48 as opposed to 36, 24 or 12.

2. Peanuts. I don't et them, but they should be anyway.

3. Eggs.

4. Bread.

5. Baked Beans.

6. 2 for 1's, 3 for 2's, or % discounts on things like Fruit and Veg.

7. Pro biotic-Yoghurts. You might be able to get those powderd type Yoghurts in a packet like Bi-mmuno for example.

8. Kefir. A grain type foodstuff. People grow it in bulk, send it to you for free. You mix it in Milk and depending on how you like it, leave it for 12-36 hours. It dissolves the Lactose Sugar then turns the milk into a Yoghurt type substance.

There's a list somewhere on the net of growers all over the world, so you should find one in your country touchwood.

I would be looking to add some or all of these into your diet.

For exercise, you could do light stuff at least.

So try incorporating this into your week, 3x a week every other day.

Squats. (Pretend you're sitting on a chair, then at 90 degrees come back up to vertical. Do this 10 times, rest for a minute then repeat.)

Lunges. (Stand upright, move one Leg forwards, lean into it until it's at 90 degrees, come back, then repeat with the other one. Do 20 of these, 10 per Leg, rest for a minute and repeat.)

Press-ups, on the Knees. (Do 10 of these, rest for 30 seconds then repeat.)

Bent Over Rows. (Stand upright, Back tilted forwards from the waist about 45 degrees, Arms out straight, pulling them back into the body, until they create a U shape, then back out to straight. Do 10 of these, rest for a minute, then repeat.)

Shoulder Presses. (Sit bown, Back straight. Have both Arms in an L shape, Hands should be roughly level with the Ears. Push upto until almost straight, then back down. Do 10 of these, rest for a minute, then repeat.)

Tricep Kickbacks. (Bend over, make one Arm into an L shape, hand pointing towards the floor. Move the Elbow ONLY until the Arm is almost straight, then move it back into the L shape. Do this 10 times, then work the other Arm. Resst for a minute, then repeat.)

Hammer Curls. (Arms by your sides hands facing towards your Hips. Move the Arms using the Elbows Only, as far up as they will go. Move them back down again. Do this 10 times, rest for a minute, thne repeat.)

Planks on the Knees for Stomach. Rest on your Forearms and lower Legs, so you look a bit like a table. Do this for 30 seconds.

Do all the exercises except Press-ups and Planks using a couple of small, similar sized books for a bit of weight, so we're talking kind of half inch thick, A5 sized books.

Hopefully that makes sense.

[YRadatus]

Hey girl!
I just turned 17 and i weigh 150 and am 5'7
I'm struggling to go from a little chunky to model thin.
I have been losing alot of weight recently by jogging as much as i can until i feel winded (when i first started it was only like half a block) then i walk till i get breath back, then i keep repeating that same cycle.
Think about it this way, if you eat it, you should burn it. 3,500 calories equal a pound. So if you eat something, and you work it off, you will burn your basal metabolic rate and will lose about 4-5 lbs a week/ more or less.
I'm also cutting down to 1200 calories a day but i found a great cheat to eating heatlhy any eating out is to go for the "kids menu" half the time. EATING OUT: Also, you don't need to eat blah and boring. For example, you could go to Qdoba and get a kids chicken naked burrito with cheese, sour cream, hot sauce, chicken, lettuce, and rice at just 320 calories! It's also super filling. Noodles & Co. also has an under 400 calorie menu that is DELICIOUS. Even at Panera Bread they have A chicken ceasar salad that is only 410 calories. HOME COOKING: For a filling and delicious snack, you can grill chicken breast on a skillet with soy sauce (Delicious) and slowly eat it with Unsalted Whole Nuts. DESSERT & SNACKS: Prepare Crystal Light and buy a popsicle making tray. Pour the crystal Light into the popsicle (or ice cube) trays and keep for those sudden cravings. Super low calorie and slowly sucking on the ice or popsicle takes much longer, therefore tricking your mind. Also, the cold makes your metabolism shoooooot up. Also, you can do this with regular water. Also you can freeze blueberries and other berries. By freezing them you must eat them slower and it's much easier. KICK THE CRAVING: Get out and do something, by keeping yourself busy you will get your mind off the cravings. Plus, you burn calories along the way. Plus by adding alot of spices and nuts, you stay fuller and more satisfied longer. One crazy trick i use to kick cravings is everytime i have a MAJOR craving, and am already on way to the kitchen, or anything i "reward myself" for not going downstairs by jogging in place for 5-10 seconds. This way i acknowledge i have a craving and i jog it off. For some reason i feel WAY better afterwards and i forget about craving and craving goes away for a while until next snack or meal. I would really recommend this to anyone. ALSO IT BURNS SOME CALORIES which is a huge boost. This way instead of feeling guilty for eating you feel so great about yourself and it keeps you way motivated. GOOD LUCK.. And remember, just find creative ways to make yourself eat things slower. Also, NEVER EAT IN FRONT OF A TV, you will never actually pay attention to when you are full and youll find yourself going back down to the kitchen..

[Boss Man]

Just a couple of polite things, in relation to the above poster .

1. 4-5 lbs a week of weight loss is a little too much. Most people could only lose 3-4 lbs of Fat if they were pretty large. 2lbs is a normal amount per week. 4-5 could encourage loose skin, unless some of the weight was water, which would be a temporary thing anyway.

2. 1,200 calories a too low. 1,800 is a female average for adults, at 17, you could take about 50-100 off that, but with exercse, add another 300 - 400 back in.

If you eat 1,200 a day, you risk having a minor deficiency in certain vitamins or minerals. If you cause reduction of Bone density through afequate nutrition, you could reduce tolerance of the Bones, which may eventually cause an exercise related hairline fracture or some other possibility.

Plus you might find your weight loss stalls, when the body won't give more than it's able, because you reach "starvation mode", where it hangs onto Fat.

Hopefully you understand. We'd really like you to succeed at your goals and appreciate what you're trying to do and we too will assist you if we can, to help you on your journey.

Good luck to you and thank you thus far for your contributions .

[NewVegan10]

Keep track of the calories you consume. Go to caloriekingdotcom to see what calories are in the food you eat. Write everythign down on a little notepad and stick to it. I believe in that same website it lets you plug in your height, weight, target goal, etc and it will tell you how many calories to consume per day. For example, I am 5'4" and I consume no more than 1200 cals per day. This has allowed me to lose 17 pounds and keep them off for a year. I am going for 8 more

Also, walk every day for 30-45 minutes without stopping. Walk at a brisk pace where it would be kinda uncomfortable for you to talk to someone. You'll be surprised at what walking can do for you!! The weight will slowly come off.
I lost 2-3 pounds per week and that is the ideal weight loss.

Good luck and you can do it!!

ETA: I just noticed that website has now become a paid website. Here's another link to plug in your stats.
http://www.healthyweightforum.org/eng/c ... ToLostKg=8

[Boss Man]

You can also try caloriecount on the about.com website.

[charlesdee]

Reading the thread, I see you have already acquired the much needed advices. Just keep being motivated and focus on your goal. I am sure you can do it.

[kitson]

I think lots of people give you similar ideas,like doing sports and eat more vegetable and fruit.As I see it,some people are fat because of wrong life schedule.A regular life schedule can make us more healthy,so that we'll not be fat.Sleeping is a very important thing for our health.Do you sleep enough every day?Do you have a good spring mattress?You should find out the answers yourself.A good spring mattress is necessary,such as the one on the page http://www.thespringmattress.com/produc ... ttress.htm.Make sure that you can have enough and high quality sleep every day.If you have a healthy life,you won't be fat at all.Wish you succeed!

[Garenius]

Keep track of your calories, and all in all, just do a large amount of cardio. Eat healthier, more veggies. Fat burners are nice too if you can spare the cash.

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[Boss Man]

Fat Burners are absolute trash, the results of which are very difficult to prove and in some cases like Hydroxycut Hardcore, lethal.

Anyone who can spare the cash for fat burners, can afford to do better things with it than that

Also you just told a female who is 17 it might be okay to use fat burners, when she's not old enough to use them anyway, as per health guidelines. I'm not criticising just pointing that out .

[Packard]

Well, I will agree with Boss Man, a 1,200 calorie diet is extreme and extremely difficult to remain on for extended periods of time.

I would suggest you "lie" to your body. It can help you lose weight.

If you to do an exercise like a brisk walk, after about 10 minutes your body gears itself up for the work, amping up the available calories to burn. So that when you stop exercising your body is still amped up and you continue to burn calories until your body realizes that you've stopped exercising.

So a brisk walk of 10 minutes in the morning, 10 minutes after lunch, and 10 minutes after dinner will have more accumulative effect than a single brisk walk of 30 minutes.

Many people gain weight becuase of sugar rebound. If you take in some highly processed carbs (like a couple of slices of Wonderbread), your body quickly converts that carb into sugar. Your body then pumps up the production of insulin. But if it produces too much insulin your body demands more sugar to balance out the over-produced insulin. So you are hungry for sweets. And if you take in more sweets than the insulin required, then more insulin is produced. This creates a rebound effect where a person is eating sweets off and on all day.

To deal with this, you have to avoid foods with a high glycemic index (google that and there is a list showing which are high and which are low). Foods in the "low" range will not cause this rebound effect.

Good luck.

[Boss Man]

Some high GI foods are okay though. I agree, that things like doughnuts and dried fruits are not necessarily the way forwards, but in the case of things like bread, parsnips, pasta, rice and potato, they are okay in small portions now and then, or if you mix them with lower GI foods, as the lower GI stuff alters the Glycemic Load and makes it less impacting on blood sugar.

Also some carbohydrate is lost to a cooking process, so that can be factored into predicted blood sugar impact.

[AnnaBrigitta96]

Eat a can of green beans everyday (I mean, you can eat other stuff too, but perhaps you could eat it for breakfast or dinner.
Drink a shot glass full of vinegar every morning. It's gross, I know, but it helps big time. dad lost over 100lbs with it, and sister lost about 50something lbs.
Grapefruit is a natural fat burner, and if you add a touch of sugar to it, it's really nice.
People who eat whole grain tend to have a healthier body weight.

If you help with cleaning the house, you could turn on some of your favorite tunes and dance around the house while you're cleaning. By the time you're done and ready for bed, it will also help you sleep due to exhaustion.

Hope this helps!

[Boss Man]

Whilst I cannot and will not contest your familes weight loss achievements, the vinegar claims for me, I am not sure of, as I have never seen or heard anything concrete, to attest to weight loss potential of vinegar.

A study involving some unhealthy, inactive people could be done, weighing them once a week for a few weeks, to ascertain weight patterns, I.E. increase or stagnation.

Then you get them to change absolutely nothing about their lifestyle, except drinking vinegar shots every day for 4-8 weeks, being weighed weekly as per before to analyse weight patterns.

Isolating the vinegars effects would discover if it works, unless by chance someones weight had been going up and stagnated just around the time of the vinegar experiment, which is sheer fluke.

The point I'm making is, your relatives may have been doing, something that was a bit gross and unnecessary, if everything else they did, would have yielded all the weight loss results they got, not some of them.

Hopefully I am making sense, as I'm sincerely not trying to disparage you or your families achievements, as you all have a right to be proud of yourselves for what you've done .