I'm only 15, and I live with my gradmother, who loves to eat junk food. I am overweight, and possibly obese.
Do these things:
1. Walk a mile every day. If you can get your grandmother to go with you, all the better. Company helps consistency.
2. Dance to music you like.
3. Do housework. It will keep you moving and please your grandmother.
4. Join a physical activity at school and or at the local rec center.
5. Eat 6 servings of raw or steamed vegetables without dressing, butter, or dip every day.
6. Eat on a small plate, but make sure you eat enough every day. Just reduce the meat, sweets, and wheat (and other starches) and increase the veggies and fruits without adding sugar or fat. Portion control is important, but please be careful not to undereat. Don't develop an eating disorder. When you want junk food, drink a glass of water, eat some fresh fruit and veggies, take a walk, and if you still want it, have a small, level teaspoon of peanut butter. Eat three meals a day, but try to eat whole foods, not starchy, fatty, fried foods.
Check out your local library for periodicals and books with diet advice. I think you probably know a lot already, even at 15 years old. The television, magazines, and newspapers are all jammed with information on losing weight.
Avoid the fads and super claims, though. You're smart, so you know there are no miracle diets!
Goal number one is to realize that you alone are responsible for your own body. At age 5, you might have been able to blame your grandmother for your eating habits, but at age 15, you're grownup enough to make excellent choices for yourself.
Eating healthy food is important -- vegetables, lean meat, fish, poultry, whole grain breads, fresh fruits -- but even more important is quantity. Limit your servings and serving sizes. Get some extra exercise. It all comes down to discipline and habit.
Keep a positive, cheerful attitude, and who knows, your grandmother might even decide to join you!
Soon you'll be happier and healthier. Good luck.
I have to agree with Patti. Avoid fads and diets in favor of eating better. Replace snacks with healthier ones. Instead of potato chips and dip, try salsa and baked tortilla chips.
Foods like baked potatoes are quick, easy and filling. Veggies like carrots are excellent as a snack and are very filling. You can find recipes online that are healthy, inexpensive, and easy to prepare.
Keep away from soda. You can replace it with water flavored with lemon. Try different ways of exercising to find out what is right for you. There may be a particular hobby or sport you enjoy. You will get your exercise and have fun at the same time. Once you start eating better and exercising you will be amazed at how much better you feel. The weight may not come off immediately but you will definitely notice a change.
I would also recommend joining a support group - even an online one. I know there are some communities for people who are trying to lose weight. Getting advice from and just talking to people who are going through the same thing can be extremely helpful.
Good luck! :)
-Bijou
Amanda,
You've taken the first step in admitting you want to change your life style. Well done!!!
Try to eat fresh food whenever you can. There are loads of great recipes on this website! Make cooking your hobby, and you might turn into a top chef!
My tip for losing weight is try to move as much as you can. If you hear a good song on the radio (and you're on your own!) DANCE!!! Walk wherever you can. Stretch your legs if you're standing still. Clench your butt cheeks in class!
Drink lots of water and do your VERY best to avoid processed foods. (its difficult I know - but worth it!)
It won't take long to acheive the resultsyou want. My best friend went from 14 stone to 10 1/2 stone in a year. (SHE LOOKS AMAZING!) .....set your self a goal and you WILL get there!!!
Best of luck to you.
Julie (near London, England)
Walking is a great exercise because it is low impact and you don't need anything to get started. Just a pair of comfy shoes! Now that the weather is getting nice you can get outside and walk.
WATCH YOUR CARBS. LIMIT IT TO 4 A DAY. IF AN ITEM HAS 15 GRAMS OF CARB THAT IS ONE BREAD. LIMIT IT TO 4 A DAY WHICH INCLUDES PASTA, ICE CREAM, ANY JUNK FOOD.
I think it would be a great idea if you learned how to cook-- you could eat healthier and so could your grandmother-- you'd be helping her, too! You might want to check out http://www.savingdinner.com You can subscribe (for a small fee) to "menu mailers" which are weekly emails that include 6 recipes and a grocery list. I do not subscribe myself, but I am thinking about it, and from what I've seen in the sample menus, the recipes are mostly good, healthy, home cooking with a minimal amount of junk foods. That might be a good place for you to start.
There are lots of healthy things you can eat for snacks-- baby carrots with peanut butter or lowfat dressing, peaches with vanilla yogurt, a bowl of cereal, popcorn--those are some of my favorite healthy snacks.
Well, first of all, maybe you and your grandmother could do this together. Secondly, do this in a way so that it doesn't feel like a chore. You are making a lifestyle change, and that's different than a diet. A diet implies a temporary fix. You should do this most of all, for your health, not just to look good this summer. Instead of drinking pop with sugar, and all sorts of fruit drinks, switch to water. If you aren't used to drinking water, put pieces of lemon or lime in it. Secondly, think of portions and moderation. You don't have to deprive yourself of everything, but you should analyze how much you really like something, and whether eating it is that important. You also need to think about whether or not you are getting yourself into a cycle of emotional eating -- eating when things bother you, for example. Learning how to deal with those things in a more constructive way would be immensely helpful. Walk to school if you can. Play outside. Go for bike rides with your friends. Play softball, volleyball, anything else you can think of. If you do this stuff for fun, and not as "exercise" you think you "must and have to do," it won't seem like such a chore. You don't have to join a gym to exercise. Try to eat stuff that is high in fiber. It is extremely nutritious, and it fills you up faster. If you start eating stuff that is healthier for you, you will undoubtedly notice that you feel better, and that will be an incentive to continue. If your grandmother and you do this together, you will both be winners in the long run. Try to convince your grandmother that this is something that is going to be good for both of you. I don't want to scare you, but the statistics for kids your age and obesity are scarey. If you don't lick this thing now, you will be at risk for Type II diabetes, and that's something people can prevent, if they just cared enough to take care of themselves. You deserve a big pat on the back for taking this step, and for realizing that you have a problem. It won't be all fun and games, but the reward in the end, in the form of improved health will be worth every bit of the effort. Good luck and Congratulations on taking this step!
It's good to get started early with dieting.
Eat 5 fruit servings per day and be sure to eat it before your meal and the other two as snacks. East 3-5 servings of veggies, prefered type is raw or steamed, salad. Try to stay away from potatoes. pasta, and rice. No pop or junk food and try to stay away from sweets. Eat fat free and sugar free sweets if you need something. And try to exercise. Hope this helps.
(I participated in the Weight Watchers Program. It is geared after the Canada Food Guide. It is recommended by many Doctors where I live. It teaches you a normal way of life not a fad diet that you cant stick with.
Ok your probably sick of advice...looks like you have plenty.
Why don't you learn to cook...I know it sounds crazy but if you learn to cook and about what sensible foods and portion sizes you wont nead to snack during the day. Drink water and low fat plain milk instead of soda and juice.
What your grandmother eats is probably a result of what she grew up eating and learnt from her parents. She probably needs some gentle persuasion rather than lecturing.
Good luck
let us know how you go
PS I love carbs eat quality carbs and limit yourself to a couple of good serves. Its more important to limit your intake of overproccessed junk that worrry about carbohydrates.
Walk 30 mins. a day, 6 days a week.
Drink 2 gallons of water a day.
Eat more veggies. Avoid starchy veggies (corn, potatoes, peas)
Avoid sugar and simple carbohydrates.
Get advice from registered dietician/nutrionist for your individual needs.
Have patience. It took time to gain the weight, it will take time to lose it. 2 pounds a week is healthiest and will be better in the end. (meaning, you'll be able to keep the weight off better).
Walk some more. :)
simple exercise like walking can help. try to get into sports too. eat organic foods. fruits and veggies. those fiber rich food will help you lose weight. read this article it will help you - www.mercola.com/
