How to lose weight in a healthy way?
I’m a freshman in high school. I’m about 5′5 and 130-135 pounds. I’m not overweight, but I’m not happy with my weight either. I’m not looking to be stick thin. I’d just like to burn some fat, and tone up my muscles. I’ve been saying I want to diet for a while now, but I can never find the motivation. I think I’ve found the motivation to lose weight now, and I’m kind of lost on where to begin.
I absolutely will not starve myself. I can’t, and I won’t. I’m trying to eat healthy, but I’m not sure what to eat. What do you recommend for breakfast, lunch, and dinner? How about for snacks? Any recipes you’d like to share that are healthy? What can I eat for 3 full meals a day, and still not gain too much weight from it?
I don’t exercise all that much, so I was wondering if someone could recommend a simple, yet effective exercise plan. I can’t go to the gym right now, so that’s out of the question. The only things I have available to me are 5 pound dumbbells and a jump rope. What can I do?
Any suggestions, comments, and opinions are appreciated. Thank you!
Splendid – I’m not sure how much I weigh, so I gave a range. I may not be the skinniest person in the world, but I’m certainly not the biggest.
healthy breakfast recipes
I’m glad to hear that you won’t starve yourself. Most teenagers think that is the answer, but it does more harm than good. Quick fixes are never the answer.
Look online for informatin, but I recommend 3 small meals per day and ALSO three snacks between those meals (100 calorie snacks).
Make sure to get 5 servings of fruits and vegetables per day. I know many teenagers don’t like veggies, but try new ones and find the ones you like. Even if you need to add string cheese of low fat peanut butter on celery. An apple or orange every day is recommended too.
Oh, and get a serving of dairy every day too, as it is VERY improtant for teenage girls. If you don’t drink milk, at least eat a low-calorie yogurt or something.
Stay away from high calorie drinks. Most people don’t think dieting shoud count drinks, but many people comsume many calories in frappucinos, sodas, etc.
Most importantly, you are NOT over weight, but eating healthy is always a good decision.
Ask your family for help by not stocking the pantry with cookies and chips.
5′5 and 135 lbs.
And you said you’re not overweight ?
Well looks like you don’t need any help then.
Hey there
First of all, i applaud you for approaching this in a healthy manner. So many girls develop eating disorders at your age, and it is great to see someone who wants to be healthy. So kudos for that!
Ok, so for the diet. I can’t tell you exactly how many calories you should consume because everyone is different, plus its just better if you don’t get too caught up in counting every little calorie. The best thing you can do is to eat healthy. Be sure to include lean protein at each meal (chicken breast, beans, low-fat dairy, fish, nuts). Protein keeps you full longer and fuels your body. Also, be sure to include as many fruits and veggies in your diet as possible. Besides being yummy, they have disease fighting anioxidants and fiber and are relatively low-calorie. And remember, carbs are not bad! Just be sure to choose healthy carbs, like whole grain bread. Also, it is particularly important for teen girls to consume a lot of calcium. Great sources of calcium include low-fat or fat free milk, yogurt, cheese, or cottage cheese. Here is an example of a meal plan and snacks, although you could alter this to your needs and liking
Breakfast- serving of whole grain cereal with milk, apple, and 8oz orange juice
Lunch – Turkey sandwich on whole grain bread with lettuce/tomato, carrot sticks and fat free ranch, raisins, milk
Dinner- serving grilled chicken breast, 1/2 cup mixed veggies, 1/2 cup whole grain rice, milk
Some good snacks include yogurt, cottage cheese and strawberries, granola bars, 100 calorie packs, string cheese, apple with 2tbsp creamy peanut butter
Now, for exercise. Ideally, you should aim for at least 30 min of physical activity a day, but remember to keep it fun! Ride your bike, walk the dog, jump rope. In fact, i have read that jumping rope is one of the best exercises because it works your whole body. You can also use the weights to tone up your arms, and squats are great for working your legs.
Good luck and i hope everything goes well!!!
This website gives useful info of “Fat Burning Nutritional Tips” and also provide guidance about ‘what to eat’ in a healthy way, which I find it very effective. Am sure you can surely benefit from it. Hope you find it useful.
All the Best.
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Avoid these as much as possible:
- Trans fat (any type of partially or fully hydrogenated oil)
- High fructose corn syrup (soft drinks are LOADED with it)
- Fast food
- Junk food
- White sugar, white flour, white rice, white potatoes
- The deadly C’s (cookies, cakes, candy, chips, cola)