Your Questions About Weight Loss Tips For Teens

by Maricela on April 8, 2013

George asks…

Best at home workouts to lose weight fast ?

I currently weigh 190 pounds and I’m trying to lose about 60 pounds . I need tips and advice to help reach my goal . Thanks for the help !

Maricela answers:

Amber, while any kind of cardiovascular exercise burns calories, the odds are that someone who’s overweight is fit enough to keep it up long enough to burn a lot of calories is unlikely. That’s why the ‘fat burning’ level labeled on some exercise equipment is for moderate exertion you can probably sustain for at least a half hour or more. I’m just a walker, and not all that fast, but I go for 60 – 90 minutes and burn less than half a day’s calories–and that’s a day I’m dieting, aiming for about 1500 calories.

But the key to losing weight is less about burning calories through exercise than it is about eating wisely. There’s nothing you can’t ever have, but lots you need to have infrequently and only in small portions.

Focus on controlled portions of lean protein (meat, poultry, fish) and of carbohydrates (pasta, potatoes, rice). Let yourself go nuts in terms of vegetables (except the starchy ones: corn, peas, potatoes, lima beans) and fruit. Make sweets and fried foods a treat reserved for special occasions and in small portions. Eliminate non-diet soft drinks. When there’s a low-fat or a whole-grain option for something you eat, take it.

A loss done slowly is a loss that tends to stay lost, too, so don’t let yourself drop below 1500 calories (teens) or 1200 (adults). That puts you in starvation mode, you body using muscle to meet its needs instead of stored fat.

Laura asks…

Is it possible for a teenager to lose 20 pounds in 6 weeks?

I know that since us teens can lose weight faster than adults. I’m 5’8 and weigh 166 at the moment and I wanted to know if it was possible to lose 20 pounds by August 12th, which is in 6 weeks?

Maricela answers:

You can lose 20lbs. It is on the high end of weight loss though so you will need to be very careful. Typically you can safely lose between 1-3 lbs a week safely.

Here are some tips/facts:

1. Teens metabolism is about the same as adults. After 40, metabolism slows down about 2% each decade. Mostly adults are less active than teens which makes a difference.
2. According to a metastudy of 2000 other studies, 80% of weight loss is from diet and 20% from exercise. So exercise every day, but know that a slip up from your diet has more effect than if you skip a workout.
3. It takes a reduction of or burning of 3500 calories to lose one pound. That is why you can’t lose more than 1-3 lbs in a week that is over 10,000 calories!!!
4. You will need to target eating a nutritious diet of between 1500 and 2000 calories per day depending on level of activity. 1500 is going to be the least amount of calories in order to get your nutrients as well as to ensure that your body does not start burning lean muscle.
5. Muscle is 20% smaller than fat. So if you can lose fat and gain muscle, you may not need to lose the full 20, but still look better. I know people that have gained weight and lost inches from their bellies.
6. Stay away from the following: simple sugars (incl. Colas, candies, etc), trans fat, processed foods – try to be in control of what you eat, fast foods. Processed foods typically have trans fat and sodium. These are both bad. Diet foods with artificial sweeteners can be bad too.
7. Make sure you are getting enough Magnesium in your diet. This comes from green leafy veggies. You may want to get a supplement of it. Go ahead and do a little bit of research on this. Most of the US has a deficit of it and it is a great mineral. Research and talk to a doctor or nutritionist.
8. Stay away from fad diets. These are quick fix and typically cause more issues than they fix after you get off them. If you want an interesting book, pick up The Protein Power Lifeplan. It is written by a couple of doctors and you can easily incorporate some of what they say easily in your diet.

Good Luck!

Donna asks…

teens how can i get a stellar score on the ACT and SAT?

Like a study plan

Question 2 : weight loss tips you could lend me

BQ : what universities are you going to apply to ??

Maricela answers:

Mhm, waste money on the practice books or become a really good guesser.
Exercise often.

BQ- I applied to universities a year and a half ago, fall of 2009. I already finished my first year at a university.

Thomas asks…

Weight loss help for overweight 16 year old female?

Im female 16 years old about 5’3 and weigh about 163 lbs. I need help losing about 15-20 pounds in a month. Tips and help please? Is it even possible?

Maricela answers:

It is possible to lost that much weight in one month but what you want to aim for is a healthy method of losing weight: one that takes it off slowly but surely and one where you don’t gain back all the weight you lost (and more) after a few more months. As a nutritionist, who has just written a book on childhood obesity and simple steps to walk out of that challenging situation, my main concern about dietary plans for teens is that they concentrate on eating real food, as close as possible to its natural state (i.e. Brown rice, whole veggies, no processed foods) and don’t become food fanatics (i.e. Doing very weird diets). If you concentrate on those real foods, avoid things like pop (diet or regular) and keep even your occasional “junk” food a little healthier (i.e. Better quality chocolate or a small bag of chips with no chemicals. . .just potatoes, oil and salt for example) you will be on the right track.

Also, try not letting more than about 3 hours go without eating, and each time you eat have a small amount of protein (i.e. An egg or two for breakfast or peanut butter for a snack or tuna for lunch) and a lot of vegetables (i.e. The eggs scrambled with peppers and onion, the peanut butter on a couple celery sticks the tuna on a salad). Have a few smaller servings of whole grain or starchier vegetables (i.e. Yam, potato) each day, make sure you get enough healthy fat (i.e. In the peanut butter or in an avocado) as that is especially important during the teen years and drink lots of water (and not really other beverages, other than maybe veggie juice or the odd glass of milk but especially avoid things like the sodas or fruit “drinks” or caffeinated beverage drinks).

You’ll also want to add in some regular exercise. It can be a walk or bike ride or skate board time or whatever you enjoy, but alternate your speed when you are doing the activity. Do a couple minute warm up (slow walking or biking or whatever) and then a couple minutes of a little faster walk. Then go right back to your warm up speed for two minutes and then do a minute and a half a little faster than the first work period. Keep changing from a little shorter period of faster walking, to a slow down to the warm up speed again. It helps increase lung capacity, strengthens your heart and helps you burn calories longer after exercise. Then be sure to have a big glass of water when you are done.

And a final suggestion on the goal of losing 15-20 pounds in a month, you don’t really have complete control over how quickly your body is going to shed stored fat and reduce inches. You do, however, have control over what you put in your mouth each day and how much activity you do. How about instead of setting a goal of losing all those pounds by that date, set goals of eating 5-7 servings of vegetables each day and going for a brisk walk for 15 minutes 5 days/week. That way, even on a week when you may not have shed as much weight or inches as you would have liked, you can still be encouraged that you followed through on the things you said you were going to do. That counts for a lot and means you had a successful week, even if the scale didn’t budge that week.

Above all, keep up the good work. Being interested in health at your age is a great thing!

Richard asks…

How a teen could loss weight?

I am 13 and I weigh 155lbs. I don’t have a weight goal but I need help i am tried of everyone being much more prettier than me. Also I am tired of not having a boyfriend and everyone else does. I don’t have a lot of time to exercise. So I would like to lose weight fast but keep the weight off. SO PLEASE PLEASE HELP THE FAT WOMEN and its ok to laugh. BESIDES NO ONE THINKS I AM BEAUTIFUL!

Maricela answers:

Realize this fact – obesity plus the related diseases has raked in victims and was known to be a vicious silent killer surpassed only by smoking.

Regardless of your age bracket or your gender, you’ll be a victim of obesity in no time if you don’t take corrective and protective action against it.

But here’s where the problem lies – children and teenagers need as much calories and carbs as they could get for optimal growth. This makes telling the difference between a healthy lifestyle and getting obese a thousand times more difficult!

BUT keep your cool, I still can help you. With a couple of tips for losing body fat meant for teens especially, you should bet set on the right track.

I know you’re excited. So let’s bring the practical tips forward!

Drastically cutting down on calories and carb-intake is a BIG no-no for teens and youngsters.

HOWEVER, they can get rid of the bulk carbs and fats by dropping their sedentary lifestyle and replacing with an exciting and active one equipped with physical activities that help in burning body fat.

In combination with it, steer clear from junk foods they’re so accustomed to eating and replacing it with healthier foodstuffs like veggies and fruits is a MUST.

I’m not saying you’re completely helpless and won’t be able to change a thing about your eating habits.

You can and MUST opt for complex carbs instead of the simple ones. Complex carbs can be found from grains, rice, oatmeal, etc. And they will NOT just pack your body with energy…they are easy to burn as well which means you won’t gain weight by eating them.

No matter what happens – do NOT skip meals…EVER!

Don’t reason out that it’s because of school, job, or hobby…doing so will only serve to weaken you physically and deprive you of the essential calories you need.

Not to mention you’ll be malnourished if you do this a lot of times.

Worse, you will NOT start losing body fat as your body’s metabolism will think that you’re about to die of starvation and will keep the fats intact for your survival.

Totally NO weight loss for you!

Teenagers and children have a complicated structure when it comes to losing and gaining body fat and it’s different from an adult.

HOWEVER, by applying and sticking to the tips given above, you can still save them from obesity and obesity related diseases which are plaguing almost everyone right now and teens included.

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