Healthy habits for 13?
Topic: Healthy habits for 13?
June 19, 2019 / By Archibald Question:
ok so im 13. Im 5' and i weigh 122lbs. I feel like im real fat even though my doctor says im healthy. I know i shouldnt be worrying about my weight cause im so young and my body is still growing but i still feel really fat. If anyone can tell me some good healthy habit i can get into like good eating habits and a good quick workout routine to keep in shape. And also if anyone can tellme when girls usually stop growing. I really dont want to get taller than i am because that means i will gain more weight and i just dont wanna be tall. and also are thewre any good exercises that helps tone my butt and my thighs. I think my butt and my thighs are the fattest part of my body and i really want them to shrink before school starts again. Thanks.
Best Answers: Healthy habits for 13?
Tricia | 10 days ago
Your early teens are the best time to start healthy habits because you will more likely stick with them rather than trying to get healthy later. It's a good idea to be aware of your weight, but you should not obsess over it. Here's some healthy habits.
1. Aim for 45-60 minutes of exercise most days. It doesn't matter what you do: swim, bike, run, dance, play any sport. Just make sure you are exercising using major muscle groups. Squats and lunges are great leg/butt exercises.
2. Make healthy food choices. Switch to whole grains for things like pasta, rice, cereal, and breads. Eat lots of fresh fruits and veggies every day. Avoid sweet, fried, fast, and processed foods as much as possible. Drink plain water and plenty of it. Snack on things like fresh fruit or cut veggies instead of things like chips, crackers, leftovers, etc.
3. Don't skip meals. It won't help you lose weight because skipping meals leads to overeating later in the day. This is especially true of breakfast, so have a healthy breakfast like oatmeal or other whole grain unsweetened cereal and fruit every day.
4. You have no control over how tall you will be. You could grow taller until your late teens.
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First of all times have changed as a 19 year old guy ill tell you we like bigger butts and thighs, just keep it tone.
The above comment of swimming was really good. Swimming is actually a very intense workout for your body and actually elongates your muscles when they rebuild causing your to have a slimmer, sleeker,toner muscular stature.
For your butt and thighs lots of squats (putting a weighted bar on your shoulders and bending at the knees till their at about a 80degree and angle then lifting back up with your legs) not at a high weight but lots of repetitions. And believe it or not jumping! repeatedly as high as you can, it works wonders!
Walking and running never hurt anyone.
And last but not least i know you've heard it but it cannot be stressed enough, you can workout all you want but if your diet sucks, its not gonna help. Just eat right and youll be amazed how far that can get you.
And as for growing girls hit their growth spurts earlier then guys, dont worry about it.
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OK the well factor is that you just become aware of your consuming behavior are dangerous. Healthy consuming is as a lot a intellectual factor as whatever else. At meal instances try to manage your quantities, accomplish that by means of utilizing smaller plates or no longer filling your plate complete. As some distance as snacking is going uncover healthful snacks like yogurt, culmination, peanuts. You will uncover that the extra you snack on healthful meals the less complicated it will get. One factor to pay awareness to is you do not desire your snacks coming from whatever that comes applications in a cardboard field. The extra traditional your snack is the greater it's for you.
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Eat your vegetables, for the most part raw. Don't smoke or eat snack foods or fast foods. Wear sunscreen. Get lots of exercise. Drink pure water. If you can go to dance class, do it. If there is PE at your school, get real excited about it. Be involved in school sports or just summer time fun, like roller blading and volley ball. Other than the usualy warnings, have fun. You are fine, and just picking on yourself, which is probably common at your age.
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I just turned 14, and I totally get what you feel like!
Here are some of my developed healthy habits:
-Drink a glass of water right when you get up and a glass of it before every meal
-Freeze fruits (like strawberries mmm..) as snacks. They taste SO much better frozen!
-Try to eat some kind of protein with your breakfast.For me, I like proteins like peanut butter on toasts, healthy cereals with nuts in them, or boiled eggs (cheese omlettes are so good too!)
-Have a healthy snack (I like strawberry yourgurt, trail mix with nit a lot of the bad stuff in it, and celery with p/b) between every meal
-Eat a light dinner ( so what your parents serve but not a huge portion)- it's good for you plus it helps you sleep better!
- Cut pop outta your diet, it makes such a difference in your weight I swear- but you can have it on occasions of course ;)
As for exercise, this is what I do most days=
-Go for a 30 min. jog in the morning- it can be a walk if you want.
-Do 15 min on the trampoline if you have one!
-Try 60 crunches
-Do the plank exercise for as long as you can
-A 20-40 min walk before bed
Biking is also really good for you!! As long as you're doing cardio, your body will lose the fat that it needs too. Start to tone your body with exercises from the Seventeen magazine after!!
Hope I helped! Good luck!! (=
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Burn more cals w/ healthy exercise: brisk walking for a while, if you feel ok, start adding a lil jogging to it till you'r jogging or mostly jogging 45-60 mins/day, 4-6 days/wk.
I assume this is ok w/ your doc.
Start gradually, increase gradually, avoid blisters.
If there's any pain, refrain, use your brain.
You must do weight bearing exercise bc that stimulates bone growth and bone density that avoids osteoporosis, a very serious and common condition in females and some males.
The jogging counts as wt bearing for the lower body, but for better shape you could do leg curls, leg extensions, and seated calf exercises.
Along w/ that exercise, you need to optimize your diet w/ all nutrients including calcium, magnesium, vit d-3 and others for bone building.
Start cutting excess cals from diet.
W/ that, you'd lose your excess bod fat, gain shape and have dense, healthy bones.
http://www.presidentschallenge.org/chall... Scientifically sound fitness programs
http://health.nih.gov/ National Institue of Health’s health info page according to body system/location, & population groups: teens, women, seniors, etc.
http://lpi.oregonstate.edu/lpirx2.html Diet & exercise. Linus Pauling Institute
http://hp2010.nhlbihin.net/menuplanner/menu.cgi National Institutes of Health, interactive grid for finding how many calories in user-selected food items, snacks or full meals.
http://books.google.com/ebooks?id=Gb7LAjTrC2kC “The Volumetrics Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories” (Google eBook). Reviews. By Barbara Rolls, PhD, Chair of Nutrition @ Penn St U.
http://www.google.com/search?q=eat+more+weigh+less+ornish&tbs=shop%3A1 Book: "Eat More, Weigh Less," by Dean Ornish, MD, Professor of Medicine @ U Cal, S.F. Eat more in volume, less in calories, feel satisfied, lose excess body fat.
And take a good multi mineral-vite like Rite Aid drugstore chains’s Century-Vite. It's USP certified [United States Pharmacopeia.] Look for those letters on the label of all vits & mins for certification of potency, purity and dissolvability. http://www.usp.org/USPVerified/dietarySupplements/
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Don't worry. you are not fat and you are just going through that phase of self consiousness that most teens (including me) go through. you dont need to work out or anything. just relax.
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Originally Answered: Do multi-vitamins make up for not-so-healthy food habits?
Multi vitamins are useful but they aren't as good as the real food they're naturally found in. I suggest you see your doctor about the hair loss as they can effectively evaluate it and provide more effective treatment including better vitamins should you require them.