im 14 years old and i am 110 pounds i have gained about 5 since school got out and i feel todally fat. dont tell me i dont need to loose weight bcs i do. im 5 4.5 and i need all the tips i can get. like a daily schedule of what to eat, or things i should do. im involved in volleyball so i got my fitness but plzz plzz help!!!!
Congratulations.Main thing is you need to work out more and you need to eat less but do not go below 1500 cal. per day. Your metabolism slows down and you will gain the weight.********Read the rest and do as you please.****Tips for Loosing WeightByminootooYou must count calories and at least in initial stages write down what you are going to eat and when then stay on that list. Your total calories for the week must not exceed, 1500 x 7 = 10,500 calories this will give you leave way to indulge at special occasions like wedding and parties, but you must write down what you eat and account for the calories latter and adjust the total intake next week.Please read my article on this subject and follow them.While at it build your body too, while reducing by doing body parts specific exercises.If you are not too old, then best way to reduce your weight is to increase your height.Vegetarians have a big advantage, in loosing weight, it cost less and they can satisfy the hunger more easily, some vegetables have only 1 calorie per pound, so they can fill themselves up with it before enjoying each meal, and never go hungry. Most people should take one a day water soluble multi-vitamins when on this program; they can be purchased at the pharmacy near you.http://www.scientificpsychic.com/fitness��http://www.halls.md/body-mass-index/bmi.��http://search.yahoo.com/search?ei=utf-8 ��**************Life Style Change Program for Loosing WeightByminootooWho needs to loose weight?Answer is simply not every one, only the over weight person.Who is over weight?This is simple, it is easy to find out and it is available on line, it is call Body Mass Index, and calculations are simple. According to this calculation if you find your self say only 10 pounds more, you may not be over weight. Remember every one is slightly different and you can just watch it, on your own and not let it get out of hand.What is the reason for being over weight?This is also simple, have doctor check you out for any physical or hormonal abnormalities. The doctor should be advising you of your ideal weight even though you have already figured out the ideal weight and you are seen a doctor because your weight is not where it should be according to BMI.Basic understanding of loosing weight.Every one uses calories at all time. There may be some exceptions to this rule, for most of us; the rate of use, even when we are resting, we use 65 calories per hour minimum. This comes to1560 calories per day. The actual range is between 65 and 100 calories per hour. This is consistent with heart rate of 60 to 80 bits per minute.Simply put any person eating only say 1500 calories a day will not put on any additional weight. At this level of calories consumption the person should loose some weight over long haul, depending on the individual rate of metabolism.What is a healthy weight loss?When one tries to loose weight, one should loose excess fat; there should be a healthy loss of weight. Loosing muscles tissue is unhealthy.How much is one pound of body fat?One pound of body fat weight is approximately same as one pound of butter. If you look at a one pound package of butter, you will see it contains between 3200 to 3600 calories. This means that each time a person burns 3600 more calories then what the person takes in, the person will loose one pound.How many pounds should a person loose in a month?Any one that is trying to trim down can figure out how long it took to put on the excess pounds. The fact is; it did not happen over night. It usually creeps up, but the person realizes one day suddenly.This is why a person should not be in a hurry to loose weight. The person should start at once but go slowly. Do not wait for New Year.Taking above in to consideration a person should not loose more then 2 pounds per month. If a person looses any thing more then that, chances are that the person will not be able to maintain the weight loss. It will take extra efforts to loose and it will take extra efforts to keep it off. Remember slow and steady wins the race.When an overweight person should start loosing weight?At once. The person should not be in a hurry to loose weight. The person should start at once but go slowly. Again do not wait for New Year.How does body react to weight lose?Any time there is depletion of fat beyond certain level, the body reacts by slowing down metabolism, so that it can build up fat. If the body is use to say 2000 calories per day and detects only 1500 calories per day for considerable length of time it reacts to the situation by reducing the rate of metabolism. When this happens one need to help body by increasing activity. Usually takes about four weeks for body to react.What is the relationship between body and body fat?Under ideal condition fat act as a reserved energy source for our body. Certain level of fat is good for healthy living and even may save our life in certain life threatening situations. Every one should have minimum required level of fat on their body.What if there is no weight loss at 1500 calories in take level?This is a rear occurrence. Do not panic. The body has slowed down the metabolism to such a great extent that you must help it. The only way to help is to increase activities, this means you have to exercise. You do not need to join Gym but you can go on an an half an hour walk every day or batter still engage in a power walk for same duration. Power walk burns 250 calories per mile and walk burns 100 calories per mile approximately.What is the importance of body fat for a female?Females require little more body fat then men. In the absence of certain required level of body fat, females are not able to function properly; in particular they may not be able to conceive. You can find lot more about this on internet.At 1500 calories intake per day what one must drink and eat?DrinkOne gallon of liquids most of witch should be in the form of water (zero calories).Calories should be accounted for all other liquids.Why water?Water is a universal solvent, means it dissolves almost every thing at least in very minute quantities. This helps purification of body.EatWhat should be your proportionate in take of fat, Proteins and Complex Carbohydrates?This depends on what your need are.1.Need to reduce fat.Fat: 10 percent of 1500 calorie per day = 150 calories.Complex Carbohydrates: 30 percent of 1500 calories per day = 450 calories.Proteins: 60 percent of 1500 calories per day = 900 calories.2.Need more energy.Fat: 10 percent of 1500 calorie per day = 150 calories.Complex Carbohydrates: 40 percent of 1500 calories per day = 450 calories.Proteins: 50 percent of 1500 calories per day = 750 calories.3.Need to reduce weight only.Fat: 25 percent of 1500 calorie per day = 375 calories.Complex Carbohydrates: 25 percent of 1500 calories per day = 375 calories.Proteins: 50 percent of 1500 calories per day = 750 calories.4.Need to increase muscles bulk, but still reduce weight.Fat: 10 percent of 1500 calorie per day = 150 calories.Complex Carbohydrates: 15 percent of 1500 calories per day = 225 calories.Proteins: 75 percent of 1500 calories per day = 1125 calories.Exercise the muscles you want to develop, you can find right exercise on line, recommend use of light weights.Foot note: To take fat is so important, while reducing even fat, that it is included in all cases. If the fat is completely cut out, body will think of producing the fat, and will produce the fat by reducing metabolism, without fat in take, you may actually again weight even at lower than 1500 calorie level. You will feel run down and lethargic.How one must, drink and eat?DrinkEvery one may not be able to follow this regime.A 16 oz glass of water first thing in the morning will be very healthy start.If you need to stabilize your stomach before eating, you can have a glass of water just before each and every meal. This is the easiest way to meet your quota of gallon of liquids.EatTo day almost half the world is starving.In western culture. Standard healthy practice for long time was three warm square meals per day. No eating in between, but children were allowed night cap.All that has changed, present thinking is 5 to 6 times per day. Any way what practice one follows is up to them; to each his own.Another best practice will be a glass of water before bed time, nothing to eat for two hours before bed time.How do I know the calorie count for various drinks and food?If you are buying packaged items it is on the package.Go on the internet and find the calorie information.Lots of cook book now a days list calorie per serving.Use your best guess, in this method use higher figure then you have guessed.Increasing the Height By minootooIn rare cases, you can increase the height up to age 30.Cycling is good exercise and fun too.You need to adjust the seat so that when you paddle from seating position you will actually stretch your legs, it is a difficult position but doable. For safety you need to be on track and not in traffic, safety first.The FEW things I did at least helped me.Swimming. Not just playing in water, but serious laps type swimming, do not try to beat the clock but steady full strokes swimming. Remember slow and steady wins the race.Stretching exercises on floor.Find them on line.Chin ups.Full stretch type.Swinging from a rope.Full stretch climbing.In other words do things that require stretching.STRETCH-STRETCH-STRETCH-STRETCHPSIn the morning after good night sleep every one is about 1/2 inch to 1 inch taller. This is because the soft tissue between the bones recove
FIRST OF ALL, hun...you dont need to lose any weight...you re stilll growing, lol. and Remember MUSCLE WEIGHS more than Fat or skin. So you might have a Tone body. But iF I YOU MUST need to lose weight, here s my adviceBreakfast: eat a proportional meal, such as cereal, or maybe an omelette with bread, or a Granola barLunch: Somethin that will fill you up, LOOK AT YOUR CALORIES!!! And remember proportions...too much of ANYTHING is bad for youand Dinner: Something LIGHT!! YOur Metabolism is SLOW at night, so eat something light such as cereal or ALL fruits or somethin. GREEN TEA HELPS you DIGEST, so it s good for you if you DRINK it AFTER every meal. ExERCISE EXCERCISE, and WATER, water water! WAtch HOW much you eat, and BURN as much calories as you can. HOPE THAT HELPED!
Hey I m 15,,, i weight 140 pounds and i am 5 6 but really muscular..... so really think about it your not fat... get on yahoo and search up on images teenage obisidy and you ll see fat.. but if you want to know what to eat..and exsersize my coach gives us tips all the time so here.... eat fruit in the morning for breakfast... not too much though for snaks instead of favorites that we all eat like choclate and sugar eat a granola bar that you like.... for lunch eat chicken without the fried skin... a serving of vegees(corn, carrots, green beans) fruit if you like... a hot roll... layoff the pop.. i know we all like it but its really bad for us in the long run.. drink nonsweetnd tea or water.. gatorade... for dinner the same.. chicken or beef(with the lessest fat and greese)(it is possible) vegetables bread.. and dont eat right before you go to bed if you do eat a granola bar or fruit.. something healthy.. now excersize... i know you said you are in volly ball but you have to do more than that.. i am in vollyball softball and basketball plus trak and i still exersize... do 50 crunches a day... in commercials of t.v. walk around the block or down the road with friends or family... thats all i got but just telling you that you should look up what average 14 year olds your sizes weight is... feeling fat and looking fat are two different things... and being too skinny just cuz u feel fat isnt always healthy... u go through a stage where you feel like everyone is looking at you cuz theres something wrong.. but you shouldnt care what others think... you have to become comfortable with your self because you are who you are... best of luck.. hope i helped.
Don t eat junck food for biginersRoutine Fithness work outsfolowing a balanced dietand a good nights sleepHere are five rules to live by, if you re a kid who wants to be fit. The trick is to follow these rules most of the time, knowing that some days (like your birthday) might call for cake and ice cream.1. Eat a variety of foods, especially fruits and vegetables. You may have a favorite food, but the best choice is to eat a variety. If you eat different foods, you re more likely to get the nutrients your body needs. Taste new foods and old ones you haven t tried for a while. Some foods, such as green veggies, are more pleasing the older you get. Shoot for at least five servings of fruits and vegetables a day �� two fruits and three vegetables. Here s one combination that might work for you:at breakfast: ? cup (about 4 large) strawberries on your cereal with lunch: 6 baby carrots for a snack: an apple with dinner: ? cup broccoli (about 2 big spears) and 1 cup of salad 2. Drink water and milk most often. When you re really thirsty, cold water is the No. 1 thirst-quencher. And there s a reason your school cafeteria offers cartons of milk. Kids need calcium to grow strong bones, and milk is a great source of this mineral. How much do kids need? Aim for 3 cups of milk per day, or its equivalent. You can mix it up by having milk and some other calcium-rich dairy foods. Here s one combination:2 cups (about half a liter) of low-fat or nonfat milk 1 slice cheddar cheese ? cup (small container) of yogurt You probably will want something other than milk or water once in a while, so it s OK to have 100% juice, too. But try to limit sugary drinks, like sodas, juice cocktails, and fruit punches. They contain a lot of added sugar. Sugar just adds calories, not important nutrients.3. Listen to your body. What does it feel like to be full? When you re eating, notice how your body feels and when your stomach feels comfortably full. Sometimes, people eat too much because they don t notice when they need to stop eating. Eating too much can make you feel uncomfortable and, over a period of time, can lead to unhealthy weight gain.4. Limit screen time. Limit screen time. What s screen time? It s the amount of time you spend watching TV or DVDs, playing video games (console systems or handheld games), and using the computer. The more time you spend on these sitting-down activities, the less time available for active stuff, like basketball, bike riding, and swimming. Try to spend no more than 2 hours a day on screen time, not counting computer use related to school.5. Be active. One job you have as a kid �� and it s a fun one �� is that you get to figure out which activities you like best. Not everyone loves baseball or soccer. Maybe your passion is karate, or kickball, or dancing. Ask your parents to help you do your favorite activities regularly. Find ways to be active every day. You might even write down a list of fun stuff to do, so you can refer to it when your mom or dad says it s time to stop watching TV or playing computer games!Speaking of parents, they can be a big help if you want to be a fit kid. For instance, they can stock the house with healthy foods and plan physical activities for the family. Tell your parents about these five steps you want to take and maybe you can teach them a thing or two. If you re a fit kid, why shouldn t you have a fit mom and a fit dad?
