Your Questions About Teenage Weight Loss Tips For Girls

by Maricela on April 21, 2013

Joseph asks…

weight loss for teenage girl?

do you have any suggestions on how to loose Weight for a teenage girl?

Maricela answers:

Okay here are some tips.

1. Don’t eat at night; try not to eat two to three hours before bed.
2. Eat most of your carbohydrates (bread, pasta, etc) for breakfast or lunch and avoid them as much as possible for dinner. It’s harder for your body to work off those extra calories at night since you probably won’t be as active.
3. Try to exercise every day for at least 30 minutes.
4. Drink lots of water; sometimes you might think you’re hungry when in reality you’re just thirsty, so when you get really hungry drink a glass of water, wait 15 minutes and if you’re still hungry eat.
5. Try to cut down on snacking, and if you need a snack try to eat things like, fruit, veggies, crackers, yogurt, etc.
6. Get a blank notebook, and write down everything you eat per day, and what exercises you did, and anything else you want to add.
7. If you can, get your family or friends involved, it’s much easier if you have people helping you.

Good Luck! Email me if you have any more questions.

Carol asks…

Will doing this help me lose 20-30 pounds?

Running 30-50 minutes every day
Consuming 1000-1500 calories a day
& Hydroxycut
I’m 15, 5’2″, 140lbs
I would love to be 115-120lbs by late august/early September!
any tips help!
Also, I’ve recently lost 20lbs from march to now resulting only from running every day (no weight loss pills or diet changes)
So, the same amount of time with more effort should have bigger and better results, right?

Maricela answers:

You’re 15–you shouldn’t be messing with weight loss pills. Some can hurt your development or not work properly. It sucks being a teenage girl–your hormones are still in a balancing act so it’s easy to shift weight. The best ways to lose weight without using pills are diet and exercise. Running 30-50 minutes daily is a great exercise, but if you alternate activities, you’ll work out different muscle groups/body parts and see different results. Also, watch the kinds of food you eat. Avoid salts as they retain water and can make you bloated. Here’s a diet I used when I was in high school — it helped me lose 30 pounds HEALTHILY and without any pills: (I was 5’4 weighing 150):

Breakfast options:
Fresh fruit
Bowl of grapes/mixed berries
1/2 grapefruit
Fruit + lowfat yogurt
Hardboiled egg and toast with fresh jam
Poached egg over dry toast

Lunch options:
1/2 turkey or chicken sandwich with tomato and lettuce on wheat bread
Salad- NO dressing. (which is hard, but doable if you add fresh veggies that you really love)
Fresh fruit and lowfat yogurt
Fresh fruit and cottage cheese
Baked potato with chives and spare amount of sour cream OR light butter

Dinner options:
6oz of grilled or broiled meat served with 2 of these:
mashed potatoes, salad, corn on the cobb, canned corn/beans/peas, fresh vegetables, vegetable medley, baked potato

I replaced my milk with skim, which is easy if you go gradually by mixing skim with 1/2 a glass of your usual milk. Slowly increase the percent of skim until you are fully switched. I also replaced ALL pop with water, green tea, or 100% low sugar fruit juice–that was hard for me.

Do NOT exclude sweets from your routine. I allowed myself 1 or 2 sinful delights each week–but never in a large quantity in one sitting. If I wanted chocolate, I smeared some Nutella over wheat toast instead of going for that huge bowl of chocolate ice cream.

When I craved sweets, I reached for fruit, fruit juice, or 1 popsicle.
When I craved salt, I had a small serving of cashews, peanuts, or baked chips.

For the munchies I had veggies like celery, and sometimes I would put peanut butter over it.

Let yourself break your diet on OCCASION. If you try to adhere to it 100% of the time, you’ll set yourself up to fail. Many people lose their motivation after just 1 hiccup, so it’s best to give yourself some wriggle room. Best of luck!

Betty asks…

how to lose weight from 9 stone.?

Im 9 stone and average size for a teenage girl. People say i dont need to lose weight but i have my own opinion and what i want to look like.. What are the best, easiest ways to do so? Thanks x

Maricela answers:

I think you are at a good weight but in general your ideal weight depends on several factors such as your height weight gender and weight goal.

When it comes to losing weight and keeping it off, starvation is not the answer. My friend has lost 20 pounds without depriving herself.

There is this book on Lulu.com that she swears by. The book is called ” 13 Pages To Losing Weight by Emilia Armani”,

Based on this book your body uses a certain amount of calories from the food you eat to carry its function and it stores the extra calories as fat. You must stay within your calorie range to make sure your body will not store it as fat and will only use it to carry its function such as walking, talking, breathing, heart pumping etc. The ebook also provides a formula for calculating your calorie intake and other tips to make sure you do not starve yourself.

There are some good ebook, books and guides out there that help you lose weight the healthy weight. You can also google some tips.

Here is the link to the ebook that my friend bought for $1.99.

Http://www.lulu.com/shop/emilia-armani/13-pages-to-losing-weight-effective-simple-tips-from-someone-who-has-lost-13-sizes-and-kept-it-off-for-over-8-years/ebook/product-20627133.html

You should not ever starve yourself. If you are consistent with your decision and you’re serious about it and you stick to it you will lose however many pounds you wish. To be successful in the weight loss process once you decide you want to lose weight you should assume your decision is irriversible and you must follow the path no matter what the obstacles. Good Luck!

Sharon asks…

Exercise for teenage girls?

I want to start exercising but I just I do not need to lose weight (I’m barely average as in I’m just above the underweight mark) . In six months I’m going somewhere where there’s a lot of running around. I want to get in shape for it but i have no idea what to do for it. Like what exercises should i do, btw I have no flexibility what so ever!

Maricela answers:

If you’re a teenager, you may be confused about how to exercise to get stronger, stay healthy or, for some, lose or gain weight. The good news is, there’s no right way to workout and no perfect exercise that you have to do to be fit. While that’s true, it helps to learn about the different ways you can exercise so you can have fun, reach your goals and avoid injuring yourself.

Exercise Do’s:

The great thing about exercise for teens is that just about any activity that gets you moving will work. You should try to get vigorous exercise in for about an hour a day at least 3 days a week and regular, more moderate activity during the rest of the week. Below are the different types of activity to include each week:

* Vigorous Aerobic Exercise. This includes sports like football, tennis, soccer, volleyball, basketball, etc. It also includes brisk walking, running, cycling, swimming or chasing an annoying sibling. Always make sure you’re wearing the proper protective gear whatever activity you choose and, as mentioned previously, try for this level of activity at least 3 times a week.

* Muscle-Strengthening. This type of training helps you build muscular strength and endurance. It can involve unstructured activities like using playground equipment or climbing trees. It can also include structured strength workouts with exercises like squats, pushups or crunches using weights, machines, or your own body weight. Always work with an adult, coach, trainer or other expert before you start lifting weights to make sure you know the right exercises to do and how to do them correctly. You may already lift weights if you’re playing a sport but, if not, you can add this type of activity 2 to 3 days a week, with at least a day of rest in between. Learn more about strength training for kids teens.

* Regular Activity. Aside from participating in a sport or other activities like running or riding your bike, you should also include regular activity into your day, which means limiting how much time you sit at the computer or video game. This can include active games (like Wii or Dance Dance Revolution), taking walks, wrestling with your friends or tossing a ball in the backyard. This is something you can do every day, especially on the days you aren’t doing harder, more structured workouts.

Exercise Don’ts:

* Power lifting. This type of training involves explosive lifting, often focusing on how much you can lift at one time. This type of training isn’t recommended for teens because it’s difficult to use good form and the body may be stressed too abruptly, causing injury.
* Excessive exercise. Exercising too much can also lead to injuries, overtraining and, for girls, a change in menstrual cycles that could lead to bone loss. It’s sometimes hard to know how much is too much, since everyone can tolerate a different amount of exercise. However, exercising several times a day or for several hours is probably too much on anyone. Following the guidelines and exercising about an hour a day is a good place to start.

* Expect unrealistic results. While it’s fine to have goals to improve your body, we can’t always control what we can change. If you want bigger muscles, that’s something that happens after puberty, although you can always build strength at any age. If you want to lose weight, exercise and a healthy diet are key, but don’t expect dramatic weight loss overnight. Permanent, safe weight loss is a slow process and trying to speed it up with unhealthy diets or excessive exercise often backfires.

Tips for Getting More Exercise:

If you’re into sports, you probably have practice, games and other activities to keep you busy. If not, you may have to be creative about exercise, especially if you haven’t had a chance to practice different activities to find what you like and what you’re good at. Some ideas:

* Walk, bike or skate to and from school, if that’s an option
* Ask your parents if you can go to the gym with them or if there’s a local community center where you can exercise
* Check your cable network to see if you have Exercise TV, a channel that offers free workouts any time you like
* If you hang out at the mall or local shopping center, walk around rather than staying in one spot or eating junk at the food court
* Create a new routine where you walk, inline skate or run every day when you get home from school or before dinner. If you don’t want to exercise outside by yourself, ask your friends or a family member to go with you or use an exercise video in your own bedroom
* Do some chores. Raking leaves or sweeping the driveway can actually burn calories while making your parents happy
* Take the dog for a long walk

Hope this helps!(:

Ruth asks…

Weight Loss Tips and Tricks?

I was wondering if any one out there has any tips and tricks for lossing weight and toning your body. I’m a 15 year old teenage girl, I’m about 5’4″ and weight about 140 give or take. I have extra weight in my stomach and thigh area. Has anyone ever tried the insanity workout? If so, do you recommend it? My main goal is to have slender toned legs with a flat and slightly defined stomach. What work outs do you suggest? How many calories should I be eating? How long will this take? Thanks for your help!

Maricela answers:

Jogging is an excellent exercise because it let you lose weight
evenly throughout your whole body. If you want to lose weight in
specific areas, you should target them with exercises. If they are
your problem areas, they will be very difficult to tone. You will have
to work double on them. The best approach is this:
1. Lower/control your daily calorie intake (control for normal
weight, lower for overweight).
2. Run/jog to lower your overall body fat percentage.
3. Target your problem areas with exercises.
An excellent exercise, you can do it in front of your TV: sit on a
stool, and put your toes under something (piece of heavy furniture,
for example). In your hands hold a little dumbbell. Please, make sure
that it is not very heavy, start with one kilo, for example, or you
will damage your back and spine! Slowly move the upper part of your
body back, until it’s parallel with the ground. Stop for a second and
move it back to the sitting position. Repeat ten times. Every week add
to the number of repetitions. You will see the results in a week,
guaranteed! You will see or feel under the fat – if you have any – six
pack and muscles. Dumbbells do wonders. Much better than these
crunches – I came up to three hundreds and there was no results AT
ALL. With the dumbbells you will see it in a week.
Side Lunge Slide
Stand with feet hip-width apart, left foot resting on a paper plate.
Bend the right leg while sliding the left foot to the side, torso
upright and abs in. Slowly slide left foot back to starting position,
repeating 8-12 times. Switch legs and repeat for 2-3 sets.

Lunge Slide
Stand with feet hip-width apart, left foot resting on a paper plate.
Bend the right leg while sliding the left foot back into a lunge
position, keeping the right knee behind the toe, torso upright and abs
in. Slowly slide left foot back to starting position and repeat 8-12
times. Switch legs and repeat on each leg for 2-3 sets.

Front One-Legged Squat
Stand on a step or small platform. Lift left leg out in front of step
and bend the right leg, bringing the toe of the left foot to the
floor. Touch the floor lightly and keep the knee of the bent leg in
line with toes. Straighten the right leg and repeat 8-12 times. Switch
legs and repeat for 2-3 sets.

Chair Squat
Stand in front of a chair with feet hip-width apart, abs in and torso
straight. Slowly bend your knees and lower and until you’re almost
touching your butt to the chair. Hold for 2-3 seconds, knees behind
the toes, and straighten. Repeat for 12-16 reps, 2-3 sets.

Heel Drops with Leg Extension
Stand on step or platform with left leg on the step, right leg
hanging off the side. Bend the left leg and lower the right foot
towards the floor (a few inches). Straighten the left leg and bring
the right leg out to the side, foot flexed, in a leg extension. Repeat
8-12 times, switch legs for 2-3 sets.

Hip Extension
On a flat or inclined step or platform, lie facedown with hips on the
edge of the step, legs straight out behind you with toes resting
lightly on the floor. Squeeze the glutes and hamstrings and straighten
the legs until they are level with the hips. Hold for 2-3 seconds, and
lower letting toes lightly touch the floor. Repeat for 2-3 sets of
8-12 repetitions.

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