How can I lose weight without being unhealthy about it?
16. fév, 2013 
4 Comments
Question by Amber_96: How can I lose weight without being unhealthy about it?
I’m 14 and I’m 5 ft 8 and a jean size of 10-12. My bmi is 21.55. I feel really fat when I see my skinny friends and I feel self-conscious about my weight. I’m getting more upset about it and I’ve tried everything from; exercise, barely any food ect. Nothings helping and I’m getting really upset about it. Please help! 
x
Best answer:
Answer by Miss justice
barely any food will slow your metabolism and make you fatter eat 6 small meals a day that way your metabalism speeds up and those calories burn up fast…eeat lots of oatmeal, water, 100 cal items slim fast shakes eggs nuts etc and 45 min cardio a day thats what i did im 21 yrs i went from 128lbs to 122 in two weeks iam 5’4 good lucky missy
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It has to be done gradually, not with extreme deprivation (your body is smarter than that). It also takes regular exercise and patience. Most people — IF they follow a good diet & exercise program regularly — would take about 4-6 weeks before starting to see some results.
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Healthy and safe weight loss comes from knowing how many calories you burn in a day, and calculating the calories of what you eat in a day. It means combining a healthy and nutritious diet along with good, intense and regular exercise every week to maintain a calorie deficit of about 200-500 calories per day. This will result in an average of 1-2 pounds lost per week.
To determine what you burn, seek out any number of on-line calorie calculators, which will ask you your height, current weight, gender, age, and general activity level. Check out a few different ones and you can come up with an average since the results will probably be different.
http://www.freedieting.com/tools/calorie_calculator.htm
http://calorieneedscalculator.com/
http://nutritiondata.self.com/tools/calories-burned
To track what you eat, take a few minutes to look at the nutrition information of various foods. Many Web sites offer approximations of nutritional content for popular foods. Sites like:
http://caloriecount.about.com
http://www.myfitnesspal.com
http://www.food.com
Online tools such as these can help you track both your daily burn and daily intake as well as offering additional tips and communities for keeping up to date on what you need to do, both in diet and exercise.
When considering exercise, look to exercises that move you. That means making you sweat and making you work hard. Get at least 20-30 minutes of a good hard workout in, 3-4 times a week or more. Leave at least one day for total rest for your body to recover, though, and get 6-8 hours of sleep per night.
Include weight-lifting. Weight-lifting increases muscle strength and density and also helps support bones and joints. The one thing to note, though, is that there’s no such thing as « I just wanna tone up. » That often means that the person wants to achieve that lean, fit look without going into the often-feared grotesque bodybuilder types. Unless you’re going specifically into bodybuilding, men and women cannot and will not achieve that by just lifting weights.
That « fitness model » look that’s so often shown on TV infomercials and on the covers of various magazines and fitness products — the « toned » look — comes from intense exercise (which includes heavy weight lifting) and strict adherence to good diet. Don’t assume « toning » means « working out less »; that’s just an easy excuse that’ll do you no good.
Fat loss occurs all over the body at the same time. There is no such thing as « targeted weight loss » or « spot reduction. » Fat can accumulate unevenly around the body, like snow drifts in winter. But like snow melts all at the same rate when the weather warms up, so does fat loss occur evenly. It only seems to decrease more slowly in the « trouble spots » like the belly and arms because there was more accumulation there to begin with.
Everyone has six-pack abs. Most of us just have a layer of flesh hiding it.
When beginning a diet and exercise program, it is common to lose a larger amount at first. The rate of loss will then slow down a few weeks in, as the body readjusts to this new program you’re putting it through. This is normal and no reason for discouragement or despair. When the body adjusts, it’s time to readjust your diet and exercise. Stay off the scale for the first month, and focus more on how your clothes fit.
Remember to keep your calorie deficity within that 200-500 daily range. Any more than that will mislead the body into thinking that there isn’t enough food coming in, so it will hold onto what it has left. The more you work, the more you need to fuel up.
Once you’ve developed the right patterns for diet and exercise and gotten into the proper mentality with realistic expectations, then you can branch out and focus on more specific goals.
listen if ur bmi is 21 ur not fat. ur not even chubby. if u dont like the way u look in those jeans then wear something else. but if u want to lose a few pounds then its pretty simple, eat healthy and workout. if u have anymore questions i’ll answer them just put it in ur additional details.
im the same build as you and your bmi is fine, i feel a bit chubby sitting next to my virtually skin and bones friend sometimes, but you grow out then up then out then up, wiat til after your next up then if you insist on losing weight, start doing yoga or watch the fittness channels for an hour each day, eat lots of frech fruit veg and fish, ive recntly sparted this as a healthy new years resolution and it works, i did it not to lose weight but to be generally healthier
First, the BMI is useless, I have no idea why anybody still uses it. But at 14, I would not recommend a « diet » only that you get plenty of exercise and don’t eat junk food, and eat your fruits and veggies. You are still at a point where your body is still growing and you don’t want to limit your bodies ability to grow by not getting enough nutrients. I’d recommend joining a sport or club that uses a lot of running and that you find interesting.