Topic: What can I do to lose weight?
July 20, 2019 / By Penney Question:
I'm 15 and I weigh around 230 lbs, and am around 5'11. I really would like to lose the weight and I think I can do it. What kind of foods should I eat? I think one problem is my mom just makes lots of food and often high calorie things such as Spaghetti, Pizza, etc. I need to know what kind of foods are healthy and low in calories, and what kind of exercise I should be doing. I don't think I can ask my mom to try and help out so I'm just gonna try and do it on my own.
I heard it's good to eat 5-6 small meals a day to help metabolism, so should I eat some cereal in the morning, maybe an apple during break at school, not sure what to eat for lunch (any suggestions), then I don't know what for another snack and I could ask my mom to make whatever is needed.
I don't know what I could do for exercise. I tried running for a few days which was OK but I'm not much of a fan. I really would like to play Tennis but I don't have a partner. I'm not into any school sports.
Recently I haven't been eating too much. I rarely eat breakfast and then I never have a lunch and I usually eat something right after school and then later on.
Please help. How much weight could I lose by September if I did this? I think it would be really awesome if I could lose around 50 pounds by then... Is it easier to lose weight when you're bigger?
I appreciate it.
Marjeta | 1 day ago
Yes, it IS easier to lose weight when you're bigger. The body likes to be at a certain weight range (different for everyone), and once you start doing good things for your body, it'll fly right to it. The thing is, the body is happy being a certain weight, so it gets harder to lose weight as you get closer to that weight...the body likes some wiggle room, you know? It's common for the body to easily go up or down by 5-15lbs within its happy weight range. Anything lower requires doing stuff it doesn't like (like starving yourself), and anything higher requires doing stuff it doesn't like (like over-eating and/or not exercising). Just how the body works. To illustrate this, I found my happy weight range is 160lbs (I'm a 5'7 woman). I know, it sounds like a lot based on what you hear, but it's MY weight range. I found this out when I went to Marine Corps boot camp. I went in at 160lbs and a size 12, I came out at 160lbs and a size 6. Go figure! Well, I found that 160lbs was my "ideal" weight in part because I started at 250lbs and it was SO easy to lose at first. The last 10lbs, though, were hard. As far as living/surviving goes, the body is happy to have that extra 10lbs, you know? But all in all, it took about 10 months to lose about 100lbs. It's do-able. Trust me!
So how did I do it? I got smart. First, I stopped caring about weight. In fact, I never set out to lose weight initially! I was ALWAYS the fat kid, and just kept getting fatter as I got older. I blamed my genetics, my lot in life, my metabolism...you know, everything but myself. Then I had to pick a P.E. course for college. No way was I doing track or aerobics, but billiards and bowling were full, so I chose weight lifting. I absolutely fell in love with it. I began going to the school gym on non-class days (it was a 2x per week class) so I could get a better workout. I wanted to get stronger! I started eating better to encourage muscle growth, and started doing cardio to lose some fat so I could better see the muscle. Without even TRYING, I dropped 52lbs. At that point, I realized that my dream of joining the military really WAS attainable. I couldn't enlist because I was too fat, and I tried diets and stuff and that never worked, so I gave up. After the 52lb loss, I called the recruiting office and that's when I would say I really started doing diet and exercise.
So what did that look like? Well, honestly, it was EASY. I mean, sure, it was work and sweat and effort, but I still ate a ton of food because now I had to. The more you do, the more the body needs to eat. I focused on protein and carbs instead of calories, and ensured all the food I ate was natural, whole food with nothing added to it. I knew how to cook, so I started getting this stuff and making really fabulous, healthy meals...even healthy alternatives to calorie-heavy, typically unhealthy meals. If you want some help, email me some of your fave foods and I'll give you a healthier recipe for them. :)
What you're doing now, where you rarely eat breakfast and never eat lunch, is the fast track to being fatty. Yeah, I know. What happens is you slow down the metabolism and whatever you eat gets stored as fat. You see, when you don't feed your body enough, it thinks it's in a famine. Our default during a famine is to store fat, which is our body's long-term energy source. The other thing we do is BURN muscle. Why? Muscle asks for 3.5 times more calories than fat, so when you don't get enough calories, the first thing the body does is eat up the body tissue that asks for more calories (muscle). This means that you may lose weight, but it's as muscle weight, so you'll have a higher body fat percentage and be even jigglier than you are now. That's why you'll sometimes hear girls who are a size 2 complaining that they have love handles: they lost weight by not eating, so their bodies ate up their muscle and stored as much fat as possible. Not healthy, and not pretty!!
The type of exercise you should be doing is based on your exercise goals. Weight loss will happen no matter WHAT goal you choose, so ask yourself what kind of body you want. What would you like it to be capable of? Running long distances without getting winded? Being stronger so daily tasks are easier? Being even stronger so you can not only do regular stuff with ease but also just have extra strength/muscle mass? Be more flexible? All of the above? Once you figure this out, email me and I can tell you what you should be doing and, consequently, how you should be eating to facilitate this goal!
alcohol has calories too you know sub three drinks a week for lighter versions to drop a pound a year
store bought salad dressings can be packed with calories make your own vinaigrette and store it in a small spray bottle to coat your greens without over dressing them
if you re cooking food in the microwave chances are you re eating unhealthy packaged foods if you must microwave consider soy chicken patties veggie burgers or steamer vegetables and brown rice
try to have a little lean protein with each meal as protein tends to be more satisfying than carbs or fats