Some tips please?

[Someone]

Hey there all.

I recently decided to lose some weight and got a FitBit One.

I'm a 15 year old male, 5 foot 2.7 inches (got this from the doctor), and 149.5 pounds. I know I'm not the healthiest kid ever, but I would really love some tips to help lose some weight and be less pudgy. I have a goal of 149.5 ->130, but I don't really know how I should go about reaching this. 

I have school everyday from 8:00-2:02 (not sure if this would even be important) and lots of homework afterwards, so I'm not sure how long I should walk or whatever. From walking to my house to school, it takes like 15-20 minutes (0.3899621 miles. I walk to and from every day). So I guess for a full day, I walk probably a little less than a mile? I should probably increase this?

I also have a vegetarian diet, if that affects anything. I usually eat just a little for breakfast, no lunch, and dinner. I use to eat lots of junk food, but I have stopped that.

Thank you all very much in advance for any help. 

[eversafe3]

First, you are putting your body into starvation by not eating lunch or dinner.  This means your body is not going to give up fat as it views this as vital to survive.  Start eating a moderate lunch and lighter dinner.  I would include a healthy snack between breakfast and lunch and another between lunch and dinner.  Also, include no less than 64 oz of water per day.  These two things will help your body realize that it does not need to hold onto water or fat and can allow the exercise to shead it.

Exercise is like anything else, if you do not enjoy it you will not do it.  Find a friend and go out and play--you are a teen so get out and have some fun.  Go fishing, biking, soccer, whatever but get out and be active.  You will have plenty of time (THE REST OF YOUR LIFE) to work and be responsible (don't go out and be crazy now though) so get out and have some fun.

I am not a vegan, dietitian, or doctor so I cannot speak to the diet aspect from a professional position but common sense and moderation is ALWAYS a good option.  I have lost 40 in 8 months through massive workouts but little diet--I do not suggest this as it works for me because I am lazy for the most part and I just needed to get into it madly.  Get up 15 minutes early and simply walk up and down your stairs 3 times per week or go out and do something else but get active.

Best of luck.

Larry

[Someone]

Ah, I see. I actually meant that I eat Breakfast and Dinner, but don't eat lunch.

But, about how much do you think I should walk? Like miles perhaps? I just want to get an estimate I can use with the FitBit One.

[eversafe3]

Start slow and build consistently. Start with 1-3 per day and add .5 per
week then add a jog for .5 every two weeks

[Ukase · Accepted solution]

First - let me say this. You're on a semi-public forum and any advice you get may or may not be the best advice. As you search out answers, some will tell you to eat more, some will tell you to eat less. None of them are telling you the right answer because they don't know you or your circumstances.

You're 15, right? This means that in all likelihood, you're not done growing. Because of this, I suggest you be very careful about dieting (eating with a calorie deficit in mind). Your body needs a lot of energy, but there is an art to it, because you may not hit your growth spurt for quite some time. It's impossible for me to say.

I would increase your activity. If it's only 1/3 of a mile to school, walk. If it's less than a mile, walk to school. Then walk home. (unless it's raining or the streets are unsafe.)

Because you're a student, you're going to be fairly sedentary with studies, unless YOU make a point to move around. When you're done with your homework, if you have a bike, go out for a ride or a walk. If homework has kept you up too late to leave the house, do some push-ups and sit-ups. Just get the blood moving. Stretch.

Write down what foods you're eating and how many calories they have. Then do some math to see how big your dinner can be. If you don't like to eat lunch, that's fine. Losing weight is all about energy eaten must be less than energy burned. I do recommend you eat lunch, though. You'll need it to be alert in class. But, if you can't, or don't want to, no worries here. Just be prepared to be very hungry at dinner and increase your chances of overeating.

Losing weight is all about attitude. You have to release your inner OCD child and track the food you eat so you can be sure you're not eating too much. How much is too much? I recommend you calculate your caloric burn estimate for the day and eat 500 calories less than that. You'll lose a pound a week that way, roughly.

[Someone]

@Ukase, thank you for this detaile response! I think I know what to do now.

[OrigamiKoi]

When I was 15 I was also a lil pudgy at 5'1 and 145-160. Thats around when I decided to lose weight. It makes me feel worried that you don't eat very much, becuase you're growing your caloric needs are higher than an adult who moves the same amount as you. I did the same thing and I regret it so much, it caused long term physical and mental health issues that I'm still working to improve. I think the best thing for you to do would be to see a registered Dietian. They will have you track what you eat for a week or two and then come up with the best meal plan. Eating healthy is really about being sensible and not eating much processed food. If your great great great gran wouldn't know what it was(i.e. cheese string, yogurt tube, etc) it is not really food, but rather a food like product. Eat fresh foods from around the edges of the grocery store(or better still, go to the Farmers Markets). I was (and still am) also vegetarian. I thought I was a healthy one at the time but looking back, not so much. Track your protien intake for a while to be sure you're getting enough for your age and gender..

In terms of moving more, at your age you're still figuring out what physical activities you like, so try some things and do as much of them as you can. Turn off the TV, get up off the couch and move. You want to aim for about 10,000 steps a day.

[Puneet]

dude you are starving yourself, and its not right. you have to make a few lifestyle changes. 

1. just eat real food (JERF). food from a packet is a no no. (fruits, vegetables yes yes)

2. 6-7 food serving of food everyday, body must know that it will get regular supply of food. carry some fruits along. Until then body will hold on to FAT and even store more fat. NEVER NEVER Skip MEals. Eat Smart, think of  your goals and how you want to look going forward.

3. serving size of food should be the size of the palm of your hand, that how big your stomach is...

4. Walk around for 8-10 mins every hour you are up. (it is doable no excuses pls)

5. evenings meals should be salad and eggs and preferably very little food after the sun goes down.

6. 8 glasses of water is a must. Avoid Extra Sugar and Salt

you dont need a gym as of now. Eat Healthy and your body will appreciate it. ITs not going to be easy first 15 days and you will see results for sure by the end of 1 month. I did the same and lost around 40 Pounds in a year

More ENERGY, Better PERFORMANCE, Better SHAPE.

LIVE like a CAVE MAN- You will love to see how your body responds. IF you want it real bad nothing can stop you from achieving IT. ALL THE BEST

(PLs write back after a month on how you feel and what you were able to Achieve)

[sinettstrom]

as someone who works for a weighloss company, , works in a school, and is a mother, First listen to your doctor.  Second , you are probably still growing so three healthy meals and and2 healthys snacks aday.  Do you eat cheese and eggs?  String cheese and an apple or hard boiled eggs and humuus make good snacks.  Then find an activity you like and do it or join a walking club.   Losing a half pound to 2 lbs. a week is a healthy goal.   Good luck!

[TandemWalker]

@sinettstrom- Good, sound, to the point, practical advice here!  Good post!

[Spang]

I have been told and follow this advice, from Dr., eat something very 4 to 5 hours. Do not go past 5 hours with out eating. That does not mean that you a full meal but add something. I usually have some jerky before bed, and apple at mid morning, a glass of V8 mid afternoon plus the regular breakfast, lunch, and dinner. It seams that your body likes not to have to worrying about food when it does it drops an enzyme in the system that says feed me and you eat and eat until that enzyme is turned off -- about 30 to 90 min. after eating. By putting something in you system before the enzyme drops you keep from getting ravenous and you also have the nutrients you need to keep healthy. 

[CAGIRL]

Hello,

Some tips that I can recommend would be to try and get an hour of activity in a day. Like walking, lifting weights, hiking, or other sports. If an hour is too much, you can work up to that. I would also read an article on healthy eating or exercise to get more ideas on meals and activities you may like. Make sure that you are drinking enough water and getting enough sleep. As you make food changes you can try and make healthier versions of foods that you like. These are little tips that helped me lose 80 pounds several years ago. I still revert back to them when I gain a few pounds. Also, experiment with veggies and fruits as well to see which ones you like. Happy stepping! If you'd like to participate in challenges together I am happy to do that. 🙂

[CAGIRL]

And most importantly, make sure that you are eating enough! Otherwise you won't see the results you strive for and may even hurt yourself.