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NetWellness provides the highest quality health information and education services created and evaluated by faculty of our partner universities.
Friday, February 10, 2012
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NetWellness provides the highest quality health information and education services created and evaluated by faculty of our partner universities.
Friday, February 10, 2012
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Diet and Nutrition |
Help!!!01/30/2002 |
Hello, I am a 13 yrd old teen and I weigh about 176lbs and my height is about 5`5 or so. I want to loose weight by summer because I am going to Hawaii and I want to look good in my swim suit. I have tried diets before and none have taken the weight off for good. When I do loose weight it is normal pretty fast even if I just start exercising more. My Mom told me that when a teen looses weight about 70% of it is from their exercise. I don`t want to change my diet completely, just add a little more nutritional things to it. I can going running, walking, play basketball, soccer, baseball, and workout a little with weights like Taebo. I want to know what a good diet would be for me and the exercises I should do to loose weight. Also how often I should do them. I would like to loose about 4 lbs a week and keep it off for good without a huge change in my diet because I love to eat. Thanks.
Thanks for your question. In order to lose weight AND keep it off for good, you have to do both exercise as well as a healthy diet.As a teenager, it`s really important that your diet isn`t too restrictive (meaning skipping meals or avoid certain foods to keep your calorie intake low). You are in a state of growth and maturation and need a healthy diet to grow normally.
Since you`re not fond of dieting, it may be easiest to cut back on high fat `junk` foods such as regular soft drinks, candy, cookies, chips and other high calorie foods. Your meals should be balanced and should include at least 7 servings of grains (bread, cereal, rice, noodles), 2-4 servings of fruit, 3-5 servings of vegetables, 3 servings of dairy foods (milk, yogurt, cheese) and 2 meat servings. A sample of the Food Guide Pyramid is available on this site to help you make healthier food choices.
SAFE weight loss is no more than 1/2-1 pound of weight per week- so losing 4 pounds/week is really unreasonable and not safe. Your best bet is to get more exercise as you mentioned, and eat smaller portions of your favorite foods. Good luck!
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Lisa Cicciarello Andrews, MEd, RD, LD Adjunct Faculty University of Cincinnati |
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