Im setting up a chart for myself to keep me from giving up on dieting, and I want to set up a reasonably high goal to aim for in terms of weight loss. What is a healthy amount of weight to lose in the course of ONE MONTH.
For extra details, im 14 (turning 15 in two months), I weigh between 164-170lbs, Im on my school swimteam in which we swim over 4000yds every practice (6 practices per week + meets on thursdays) and I also plan on fitting running for 15 minutes into my schedule at least every other day. I dont eat junk food or fast food, but I eat a lot of things like crackers and popcorn, which I will be giving up for more fruits and veggies. I dont eat much dairy, just skim milk, and I only eat whatever meat my parents cook (which is always healthy, since my parents are very health concious)
Some of my fat is probably also muscle (im a black belt in karate) and I also play a lot of DDR.
A lot of info to swallow, but any advice?
I also drink a lot of coffee (yes, I know how unhealthy that is for growth at my age ^^;), but I plan to switch that out with green tea.
Answer: Your goal should be 2-3 lbs a week. You should cut your calorie intake to around 2000 a day and exercise for at least a half an hour a day three times a week. Also remember that if you gain muscle it weighs more then fat so take that into consideration.
I'm 14 5"8 and I'm 168 pounds is that overweight >_< ?I don't eat bad food i eat fruit and do atleast 30 mins exercise between 5-6 Days a week And food plans to make me lose atleast 20 pounds don't care how long it takes.
Thanks people :)
P.s is that enough exercise
Answer: Weight loss is a combination of good nutrition, calorie reduction, and exercising.
Reducing your caloric intake by 3500 calories = 1 pound weight loss
Energy balance is important for maintaining a healthy weight. The amount of energy or calories you get from food and drinks (energy IN) is balanced with the energy your body uses for things like breathing, digesting, and being physically active (energy OUT):
•The same amount of energy IN and energy OUT over time = weight stays the same (energy balance)
•More energy IN than OUT over time = weight gain
•More energy OUT than IN over time = weight loss
To maintain a healthy weight, your energy IN and OUT don’t have to balance exactly every day. It’s the balance over time that helps you maintain a healthy weight.
You can reach and maintain a healthy weight if you:
•Follow a healthy diet, and if you are overweight or obese, reduce your daily intake by 500 calories for weight loss
•Are physically active
•Limit the time you spend being physically inactive
Formula for Success:
1. Small Frequent Meals
Don't skip meals or go more than four hours without eating this set you up for later temptation. When meals are more than six hours apart, plan strategic snacks.
2. Eat Moderate Portions
Eat a little less of everything!
3. Beware of Concentrated Sugars
Excess sugar eaten alone causes more insulin secretion. Insulin promotes fat storage and can result in a rebound drop in blood sugar levels. Low blood sugar, in return, stimulates the appetite, especially cravings for more sugar.
4. Eat Foods High in Fiber
Fiber fills you up and helps stabilize blood sugar levels. There are two types of fiber: soluble and insoluble. We need both of them in our diet!
5. Lower Your Fat Intake
Limit foods that are high in fat.
6 . Consume Caffeine in Moderation, If at All
Caffeine, like alcohol, may be contained in beverages considered to be food but the effects of this chemical are definitely drug-like.
7. Exercise at least 3 times a week. Walk, walk, walk, swim, or Run!!! Drink Plenty of water.
Use the charts below to determine your appropriate weight and caloric intake.
The U S Department of Health and Human Services has a great fitness article.
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