Your Questions About Weight Loss Programs For Teens

by Maricela on March 30, 2013

George asks…

How 2 lose weight, nothing works & you are already on strict diet?

I need to lose weight– about 50kgs worth-if you work in pounds just know its a hell of a lot.Thing is I dont eat junk food, drink alcohol or over-eat…I have a very restricted diet due to coeliac disease,so am already very restricted on food choices anyway. Dr says just reduce the calories, its calories in versus the calories out, I personally dont believe its always as simple as that. I’ve tried WW,carbohydrate diets (that was a disaster), been to a dietician-nothing seems to shift the weight. Increased my exercise- still didn’t budge.Short of eating lettuce leaves & tomatoes 3 meals a day I’m getting very frustrated. Anyone else had this problem or have an answer? I’d be very grateful. And now I’m reaching that wonderful menopause age for women so I have that to contend with as well!
breakfast- low fat yoghurt & 10 almonds Green tea
11am- chai latte & sometimes a boiled egg
130pm GF bread- advocado,tomato,cheese, sometimes bowl soup, piece fruit green tea
dinner usually stir fry vegies or veggies & fish or once week lamb (I dont eat chicken or beef)
Only drink green tea,no coffee,or drink water. I’m 53.I am physically active at work- but obviously not enough.

Maricela answers:

The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

*1) Burn more calories then you’re consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm

Get an online, desktop, or cell phone diet and fitness calculator. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.

Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html

It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.

Here are two articles on how to break through a weight loss plateau:
http://www.webmd.com/content/article/86/99147.htm
http://www.webmd.com/content/pages/18/102117.htm

*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

Do not try fad diets or diet pills. Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html

The following are food pyramids and several articles on what you should eat everyday:
Food Pyramids:
http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
http://www.mypyramid.gov/
Antioxidant Superstars – Vegetables and Beans:
http://www.webmd.com/content/article/104/107638.html
Antioxidant Loaded Fruits:
http://www.webmd.com/content/article/104/107640.html
Good Carbs Mean Better Weight:
http://www.webmd.com/content/article/100/105783.htm
The Benefits of Protein:
http://www.webmd.com/content/article/85/98824.htm
Some Fats Are Good For You:
http://www.webmd.com/content/article/49/40075.htm
Antioxidants in Green and Black Tea:
http://www.webmd.com/content/article/104/107641.html
What You Should Eat Daily:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_201.jhtml
Best Foods to Fight off Disease and Keep You Healthy:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_101.jhtml

*3) Perform cardiovascular, core, and/or strength training on most days. Read a book or find a certified trainer to make sure you’re doing all exercises correctly.

The following is a website and numerous articles on cardiovascular, core, and strength training:
Exercise Prescription on the Net
http://www.exrx.net/
Starting an Exercise Program:
http://www.primusweb.com/fitnesspartner/library/activity/startexercise.htm
Strength Training Basics:
http://www.primusweb.com/fitnesspartner/library/activity/trainbasics.htm
Cardiovascular Machine Workouts:
http://www.primusweb.com/fitnesspartner/library/activity/cardiowork.htm
Balance Your Way to a Stronger Body:
http://www.webmd.com/content/article/64/72314.htm
Understanding Your Training Heart Rate:
http://www.primusweb.com/fitnesspartner/library/activity/thr.htm
Exercise Errors:
http://www.primusweb.com/fitnesspartner/library/activity/errors.htm
Getting a Flat Stomach:
http://www.webmd.com/content/article/71/81365.htm
Weight Lifting – Does Order Matter:
http://www.webmd.com/content/article/80/96440.htm
Encouraging Exercise in Your Kids:
http://www.webmd.com/content/article/95/103524.htm
Strength Training Safe and Effective for Kids:
http://www.webmd.com/content/article/32/1728_81005.htm

*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier.

Send me an email or yahoo instant message to “gainbetterhealth” if you have any questions and good luck!

*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

Joseph asks…

I Need Weight Loss Help Can Anyone Help?

I’m 15 years old and over weight and I’m getting sick and tired of being bigger than other girls and being ignored by guys. My mom is letting me start weight watchers because I have tried everything to loose weight and it’s just not coming off. My exercise consists of walking and riding bikes…Any tips?

Maricela answers:

I am glad that your mom is letting you join Weight Watcher’s! It’s a very livable program. It’s great because it is not a diet, it’s a live-it! Your Leader will explain the program to you. Walking and bike riding are great choices for activity. I’ve had many teens in my meetings that have reached their weight loss goals. All the best to you!

Michael asks…

whats the easiest way to lose a little weight and pack on muscle as well?

im ahout 5’9 and weight 160. i want to weight 150 or so…just enough to get abbs. however, i also want to continue to build muscle. so i am not interested in crazy diets that make you lose lots of calories in a short period of time. I am looking for a simple and realistic diet or method for a college student to follow so that he can lose about 10 pounds over about 1 month or more.

exercises, supplements, etc?
I bech press every other day. i currently rep 170 pounds for 3×7 and increase with every workout. I run everyday in the morning for about 3 miles. I supplement with CLA, creatine, protein powder, and amino acids.

ive lifted weights for a few years, so i know what im doing there…im just getting back into it from a very long break from it.

Maricela answers:

Weight loss is a tricky topic. Lots of people are unhappy with their present weight, but most aren’t sure how to change it — and many would be better off staying where they are. You may want to look like the models or actors in magazines and on TV, but those goals might not be healthy or realistic for you. Besides, no magical diet or pill will make you look like someone else.

So what should you do about weight control?

Being healthy is really about being at a weight that is right for you. The best way to find out if you are at a healthy weight or if you need to lose or gain weight is to talk to a doctor or dietitian. He or she can compare your weight with healthy norms to help you set realistic goals. If it turns out that you can benefit from weight loss then you can follow a few of the simple suggestions listed below to get started.

Weight management is about long-term success. People who lose weight quickly by crash dieting or other extreme measures usually gain back all (and often more) of the pounds they lost because they haven’t permanently changed their habits. Therefore, the best weight management strategies are those that you can maintain for a lifetime. That’s a long time, so we’ll try to keep these suggestions as easy as possible!

Make it a family affair. Ask your mom or dad to lend help and support and to make dietary or lifestyle changes that might benefit the whole family, if possible. Teens who have the support of their families tend to have better results with their weight management programs. But remember, you should all work together in a friendly and helpful way — making weight loss into a competition is a recipe for disaster!

Watch your drinks. It’s amazing how many extra calories can be lurking in the sodas, juices, and other drinks that you take in every day. Simply cutting out a couple of cans of soda or switching to diet soda can save you 360 calories or more each day. Drink lots of water or other sugar-free drinks to quench your thirst and stay away from sugary juices and sodas. Switching from whole to nonfat or low-fat milk is also a good idea.

Start small. Small changes are a lot easier to stick with than drastic ones. Try reducing the size of the portions you eat and giving up regular soda for a week. Once you have that down, start gradually introducing healthier foods and exercise into your life.

Stop eating when you’re full. Lots of people eat when they’re bored, lonely, or stressed, or keep eating long after they’re full out of habit. Try to pay attention as you eat and stop when you’re full. Slowing down can help because it takes about 20 minutes for your brain to recognize how much is in your stomach. Sometimes taking a break before going for seconds can keep you from eating another serving.

Avoid eating when you feel upset or bored — try to find something else to do instead (a walk around the block or a trip to the gym are good alternatives). Many people find it’s helpful to keep a diary of what they eat and when. Reviewing the diary later can help them identify the emotions they have when they overeat or whether they have unhealthy habits. A registered dietitian can give you pointers on how to do this.

Eat less more often. Many people find that eating a couple of small snacks throughout the day helps them to make healthy choices at meals. Stick a couple of healthy snacks (carrot sticks, a low-fat granola bar, pretzels, or a piece of fruit) in your backpack so that you can have one or two snacks during the day. Adding healthy snacks to your three squares and eating smaller portions when you sit down to dinner can help you to cut calories without feeling deprived.

Five a day keep the pounds away. Ditch the junk food and dig out the fruits and veggies! Five servings of fruits and veggies aren’t just a good idea to help you lose weight — they’ll help keep your heart and the rest of your body healthy. Other suggestions for eating well: replace white bread with whole wheat, trade your sugary sodas for lots of water and a few cups of low-fat milk, and make sure you eat a healthy breakfast. Having low-sugar, whole grain cereal and low-fat milk and a piece of fruit is a much better idea than inhaling a donut as you run to the bus stop or eating no breakfast at all! A registered dietitian can give you lots of other snack and menu ideas.

Avoid fad diets. It’s never a good idea to trade meals for shakes or to give up a food group in the hope that you’ll lose weight — we all need a variety of foods to stay healthy. Stay away from fad diets because you’re still growing and need to make sure you get proper nutrients. Avoid diet pills (even the over-the-counter or herbal variety). They can be dangerous to your health; besides, there’s no evidence that they help keep weight off over the long term.

Don’t banish certain foods. Don’t tell yourself you’ll never again eat your absolutely favorite peanut butter chocolate ice cream or a bag of chips from the vending machine at school. Making these foods forbidden is sure to make you want them even more. Also, don’t go fat free: You need to have some fat in your diet to stay healthy, so giving up all fatty foods all the time isn’t a good idea. The key to long-term success is making healthy choices most of the time. If you want a piece of cake at a party, go for it! But munch on the carrots rather than the chips to balance it out.

Get moving. You may find that you don’t need to cut calories as much as you need to get off your behind. Don’t get stuck in the rut of thinking you have to play a team sport or take an aerobics class to get exercise. Try a variety of activities from hiking to cycling to rowing until you find ones you like.

Not a jock? Find other ways to fit activity into your day: walk to school, jog up and down the stairs a couple of times before your morning shower, turn off the tube and help your parents in the garden, or take a stroll past your crush’s house — anything that gets you moving. Your goal should be to work up to 60 minutes of exercise every day. But everyone has to begin somewhere. It’s fine to start out by simply taking a few turns around the block before bed and building up your levels of fitness gradually.

Build muscle. Muscle burns more calories than fat. So adding strength training to your exercise routine can help you reach your weight loss goals as well as give you a toned bod. A good, well-balanced fitness routine includes aerobic workouts, strength training, and flexibility exercises.

Forgive yourself. So you were going to have one cracker with spray cheese on it and the next thing you know the can’s pumping air and the box is empty? Drink some water, brush your teeth, and move on. Everyone who’s ever tried to lose weight has found it challenging. When you slip up, the best idea is to get right back on track and don’t look back. Avoid telling yourself that you’ll get back on track tomorrow or next week or after New Year’s. Start now.

Try to remember that losing weight isn’t going to make you a better person — and it won’t magically change your life. It’s a good idea to maintain a healthy weight because it’s just that: healthy.

You can check this article

Charles asks…

How to loose body fat fast and gain muscle mass?

I am in need of a program or certain information on how to loose body fat fast. Later on I hope to gain muscle mass. Thanks for any suggestions

Maricela answers:

“Fast” is relative. However, if you mean more than a pound a week, you may find your metabolism will not let your burn fat any faster. Also, you don’t have to wait to start building muscle. There is a popular myth which suggests that it’s not possible to burn fat and build muscle at the same time, but it’s only a myth. There is no reason a person cannot do both at the same time.

There is no way anyone can provide you with a comprehensive program for doing either weight loss or muscle building in YA because answers are limited in length and you need an education, not advice. There’s a lot of junk info on the internet especially in regard to diet and fitness. So, here are some excellent links to help you on the road to becoming your own personal trainer, fitness guru, diet planner, nutritionist, and all around good steward of your health for life.

NIH – this is the Mother of all health websites and comes to you from the US National Institute of Health…the watchdogs of American’s health. It has a wealth of high quality information waiting for you. Use the search feature and then dig into the search results. If you don’t find what you want, try different key words. Some of the info is too technical for general consumption so keep looking and you’ll likely find what you want in a more easy-to-understand format. –> http://nih.gov/

YOUR FITNESS PAL – This is the best diet helper on the web. It will look up nutritional info for your food items and pop them into your diary while keeping track of your progress including water, exercise, blogging, and a discussion forum for a community of people just like you where you can go for answers to questions. A MUST for dieters. –> http://www.myfitnesspal.com/

FOR FAT LOSS DIETING – This is the most complete source for information for those who want to lose fat from beginning to experienced dieters. Chock full of tips, diet plans, exercise routines, cool tools, etc. Be sure to bookmark this site.  http://www.freedieting.com/

A GREAT NO FRILLS RESOURCE – This is an excellent, easy to use resource for physical training info, anatomy, kinesiology, etc. It will show you muscle pics, tell you how to work them, estimate calories expended, calculate various biometrics, and much more including telling you how long you’re going to live (give or take).  http://www.exrx.net/index.html

EXERCISES & ROUTNES – This website has pictures to show you how to perform everything from bodybuilding exercises to Pilates and more. It’s worth a look for those who want a preplanned routine. Some routines require equipment. Http://www.fullfitness.net/

NUTRITION DOT GOV – A great place to go for general nutrition info brought to you by the US government and the USDA, the watchdogs of the American food supply. –> http://fnic.nal.usda.gov/

FOR KIDS & TEENS (and adults too) – This is a great website for kids, tweens, and teens and their growing bodies and special considerations. If you’re still growing, check it out. If you’re not, check it out anyway. It has good info for adults and parents too. –> http://teenshealth.org/teen/

SCOOBY – Scooby is my personal favorite health nut. He’s smarter than he looks and has very good common sense information. There’s nothing like hearing it from the real deal – someone who’s been there, done that and wants to help you too while asking for nothing in return. Good for girls and guys, beginners or advanced. Use the search feature because he’s got a lot of videos and webpages.
Website: http://scoobysworkshop.com/general_philosophy.htm
YouTube: http://www.youtube.com/user/scooby1961

MAYO ON FITNESS – The renowned Mayo Clinic has some excellent info for beginner and intermediate fitness trainees and well as an abundance of other excellent health related information and white papers. Here’s the link to strength training. Navigate with the sidebar and header –> http://www.mayoclinic.com/health/strength-training/HQ01710

Good luck and good health!!

James asks…

I’m 15 Years Old and weigh 167 Pounds. My question is How do I lose the weight I don’t need?

Please give me a reasonable answer. For example what I should eat and what I shouldnt. I have low-selfesteem and want to lose weight before I start my new highschool. Please and Thank you.

Maricela answers:

Check out Weight Watchers for information on the nutritional requirements of teens. I looked them up on-line, but it involves a fee to join so that you can manage your own weight loss efforts if you are not comfortable with attending meetings in person. Or, you can locate a group close to you to attend in person. I know that money may be an obstacle, but this is one of the most balanced weight loss programs out there. I lost a huge amount weight when I was on it before (50lbs in about a year).

I refined my search and found you a source for free dieting tools online that should help. Just make sure that you are also getting some form of regular exercise while you diet as it helps you keep focused on your goals and tightens things up a bit. The easiest form of exercise out there is walking and it only requires a decent pair of walking shoes to do it. What I used to do (both at the gym and when I walked on my “off” days) was listen to music as I worked out. It helped to have a challenging beat when I was on the exercise bike or walking.

I hope that this helps.

If you need to reach me, my e-mail address is akhrains@yahoo.com

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