Your Questions About Teenage Weight Loss Plan For Girls

by Maricela on April 4, 2013

Paul asks…

im 15 and want to loose weight-what shouls i do ?!?

i am 15 and want to loose weight on my tummy so its flat because it sortof hangs over abit and i want to loose weight on my legs as i want themn to be slim because they are abit chubby i weigh 10.5 stones roundabout. I am a member at a gym and dont no what things to eat and what exersises o do at the gym……….PLEASE HELP!

Maricela answers:

Dispute unrealistic images
Weight and body image can be delicate issues — especially for teenage girls. When it comes to teen weight loss, remind your teen that there’s no single ideal and no perfect body. The right weight for one person might not be the right weight for another.

Rather than talking about “fat” and “thin,” encourage your teen to focus on practicing the behaviors that promote a healthy weight. Your family doctor can help set realistic goals for body mass index and weight based on your teen’s age, height and general health.

Resist quick fixes
Help your teen understand that losing weight — and keeping it off — is a lifetime commitment. Fad diets may rob your growing teen of iron, calcium and other essential nutrients. Weight-loss pills and other quick fixes don’t address the root of the problem. And the effects are often short-lived. Without a permanent change in habits, any lost weight is likely to return — and then some.

Promote activity
Like adults, teens need about 60 minutes of physical activity a day. But that doesn’t mean 60 solid minutes at a stretch. Shorter, repeated bursts of activity during the day can help burn calories, too.

Team sports through school or community programs are great ways to get active. If your teen isn’t an athlete or is hesitant to participate in certain sports, that’s OK. Encourage him or her to walk, bike or in-line skate to school, or to walk a few laps through the halls before class. Suggest trading one hour of after-school channel surfing for shooting baskets in the driveway, jumping rope or walking the dog. Even household chores such as vacuuming and washing the car have aerobic benefits.

Eat breakfast
If your teen fights the alarm clock the way it is, getting up even earlier to eat breakfast may be a tough sell. But it’s important. A nutritious breakfast will jump-start your teen’s metabolism and give him or her energy to face the day ahead. Even better, it may keep your teen from eating too much during the rest of the day.

If your teen resists high-fiber cereal or whole-wheat toast, suggest last night’s leftovers. Even a piece of string cheese or a small handful of nuts and a piece of fruit can do the job.

Snack wisely
It can be tough to make healthy choices when school halls are lined with vending machines, but it’s possible. Encourage your teen to replace even one bag of chips a day with a healthier grab-and-go option from home:

Frozen grapes
Oranges, strawberries or other fresh fruit
Sliced red, orange or yellow peppers
Cherry tomatoes
Baby carrots
Low-fat yogurt or pudding
Graham crackers
String cheese
Watch portion sizes
When it comes to portions, size matters. Encourage your teen to scale back and stop eating when he or she is full. It might take just one slice of pizza or half the pasta on the plate to feel full — and there’s no shame in sharing a meal, ordering a smaller portion or taking home leftovers.

Count liquid calories
The average 12-ounce can of soda has 150 calories and 10 teaspoons of sugar. The calories and sugar in fruit juice, specialty coffees and other drinks can add up quickly as well. Drinking water instead of soda and other sugary drinks may spare your teen hundreds of calories and a day’s worth of sugar — or even more. For variety, suggest flavored water, seltzer water or unsalted club soda.

Allow occasional treats
Late-night pizza with friends or nachos at the mall don’t need to derail your teen’s healthy-eating plan. Suggest a breadstick and marinara sauce instead of garlic bread dripping in butter and cheese, or a shared snack rather than a full-size order. Let your teen know that he or she is in control — and an occasional indulgence is OK. A trend toward healthier habits is what really matters.

Make it a family affair
Rather than singling out your teen, adopt healthier habits as a family. After all, eating healthier foods and getting more exercise is good for everybody.

Encourage the entire family to eat more fruits, veggies and whole grains. Be sure to set a good example yourself.
Leave junk food at the grocery store. Healthy foods sometimes cost more, but it’s an important investment.
Try new recipes or healthier alternatives to family favorites.
Banish food from the couch to curb mindless munching.
Plan active family outings, such as evening walks or weekend visits to a local recreation center.

David asks…

Sudden weight loss? I’m a teenage girl?

I’m 16 and a female but the past few days I have noticed a sudden drop in my weight, about 4/5 pounds and my pot belly seems to have decreased in size a bit? I haven’t exercised for a while and my eating habits haven’t been the best for a while, so i’m just a bit concerned as their is no obvious reason for my weight loss? Could it just be puppy fat finally going?

Maricela answers:

You can get in shape quick and safely:

1. Eat healthier; lean fat meats, fresh vegetables, fresh fruit, etc

2. Hold a calorie shortage of around five hundred

3. Workout routinely even if it is simply walking

4. Avoid tricks or fad diet plans

good luck

Laura asks…

Weight Loss Help? Please?

I’m a teenage girl (14 years old) who weighs around 235 pounds and I’m five foot eight. I need to know (NO WEBSITES PLEASE) how much exercise I should get every week and how much I should eat every day to lose about 85 pounds in a not too short but not too long time.

Please help, I’ll greatly appreciate it.

Maricela answers:

Okay so the key to weight loss is a constant steady diet. Most people think that eating less will help you loose weight. This is true but as soon as you start eating normally again, you’ll start to gain weight and fast.

experts say that you should eat healthy and eat a little big every TWO hours. So a good breakfast would be a carb (toast, bagel), with a protein (eggs) with a glass of milk or orange juice. Breakfast should be a BIG meal so that the food will evenly provide you will energy throughout the day. Then about two hours later, you could eat a HEALTHY snack (apple or any fruit, granola bar). Then for lunch pack a turkey sandwich with fruit and a bottle of water and maybe a bag of baked chips. Dinner should have some form of protein, carbs, and vegetables. Then about an hour after dinner you should hav some fruit.

excersize needs to stay constant. You could go running for a planned amount of time every other day. It doesn’t really help if you overwork yourself at one time (ex. Running for 2 hours once a week). It needs to be a steady, constant workout during the week.

I hope this helps. I kno its a lot of hard work but if u keep up with this diet, eventually it’ll b like second nature and you’ll do it just because rather than to loose weight and it really has worked for a lot of people i kno.

Donna asks…

I need some help on teenage weight loss???

I have a over weight child she is 15 and the doctors say she needs to lose 52lbs! he is giving us a chance to work it out on are own terms and so i came here to ask for some advice on a weight lose plan and exercise plan for my daughter. and it probbably needs to be a quick weight lose plan b/c we see the doctor soon and he wants to see a drastic change!!!
please help i love my girl and i just want her to get healthy!!!!!!!!

Maricela answers:

Your doctor wants to see a drastic change? First, get a new doctor! ‘Drastic’ changes are dangerous. And work it out on your own? Everyone needs help now and then.

Second, talk to the new doctor, who isn’t an idiot, about proper and healthy goals and the relationship between diet and exercise. This new doctor will also have ruled out any hormonal issues that could be in play.

It would be super helpful if you have your daughter keep a food/fitness journal for 3 weeks. You should do this with your daughter as well. Take her weight and measurements at the beginning and again at the end. Write down everything she eats and what amounts and what physical activity she does (even down to vacuuming the living room). With that in hand a good doctor or a nutritionist should help you come up with a healthy plan, one with NO drastic changes.

Any diet that is going to work needs to be done by all the members of the family. Limiting fast food and processed foods are probably the hardest things for a teen to do, but the easiest diet corrections to make. You should make your daughter part of meal planning… Buy a cooking light magazine and plan a couple of meals from it. Keep fresh fruit and veg in the fridge. Try one new food a week; you don’t have to like it. Rework a favorite recipe to cut down on the calories. Practice learning correct portion sizes. Drink 6-8 glasses of water a day.

For exercise to work, it has to be consistent. Start walking 30 minutes everyday. When that becomes easy, add distance or time or speed. Take an exercise class once a week or do an exercise video or take the family on a hike or play volleyball. Anything that keeps the body moving.

It’s most important to remember that losing weight is a long term process. Some times the scale won’t move and sometimes the scale will move the wrong way. Don’t become discouraged. Take those setbacks as learning tools. If you keep the journal, even after the 3 weeks, you can review, correct and move on.

Making a healthy lifestyle a goal for the whole family will encourage your daughter.

And did I mention fire your current doctor? If for no other reason than making your daughter feel like crap.

Good Luck and Best Wishes!

Lisa asks…

Teenage Girl trying to lose weight, help!?

i’ve tried so many diets to help me lose weight but they never work!

i really want to lose weight and i know that exercise is the key, so i’ve enrolled in the gym.
but i need help on what to eat?
what types of food do i need to eat to lose weight?
good meal ideas ( they have to be quick and easy to make as i’m cooking this myself after school)
are there any useful websites that can help me.

Maricela answers:

Its too early to start dieting , well , what i’ve followed and successfully reduced 6 kg’s last month is , i ate normally what’s prepared at home , i avoided oil , fatty or sweet food. Do not starve yourself , weight loss has to be gradual . And the schedule must be followed everyday. So bottom line , avoid Oily , Fatty , and sugars.
And i’ve heard something about celery , well , it seems to have negative calories as proved by Food detectives in the science channel. But you must be willing to replace the junk food by it.
Here’s another tip , when you wake up everyday , before you have anything to eat , take a glass of warm water , squeeze a lemon into it , and , well drink the whole glass. Add salt if you want to , but not sugar. Its because the citric acid in lemon reduces the absorption of sugars.
Most weight reducing plans fail because we generally give up. If you stick to this , i’m sure , you’ll lose atleast a few kg’s n the first week itself.

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