one another question !

Question
QUESTION: Hi Sarah ,

When i read your answers which you gave to the questions of people I found you intelligent than the other experts !
so , i want to say that iam a 14 years old boy and i weigh 78 kg and my height is 5'7 . i want to become slim till this january  and want to lose weight easily and in healthy way . can you plz tell me how I can lose weight easily and in healthy way ????


         THANKS ,

ANSWER: Hi Aziz!  Thank you for your compliments.  I try to be as helpful as I can.  According to my calculations, you only need to lose about 9kg to get down to your ideal body weight.  We recommend about 1kg/week weight loss in order to lose weight in a healthy way and to be more successful at keeping it off.  You did not tell me what you typically eat, so I will make my advice pretty general.  You need approximately 2,300 Calories per day to keep at the weight you are.  In order to lose weight you can eat that amount of Calories and exercise more, eat fewer Calories (1,800-2,000 per day), or both.  I would recommend you eat no less than 2,000 Calories per day since you are still growing and that you try to get more exercise.  You can easily look up how many Calories a food has on the internet by using a search engine or a website such as calorieking.com or weightlossforall.com.  You can also write down everything you eat each day so you can keep track of how many Calories you are eating and stick to your goal.  The best way to eat a lot of food (so you get all the nutrients your growing body needs) for less calories is to eat a lot of fresh fruits and vegetables, 2-3 servings per day of low-fat milk and cheeses, no more than 7oz meat and fish baked without extra oil, and adequate amounts of grains/breads/beans (again, without added oil or fat).  Eating small portion sizes and not getting seconds are good tips for not eating too much.  Having a low-Calorie soup, a large glass of water, or an apple before each meal can also help you get full with less Calories at the meal.  Making sure to eat 3 meals per day will help keep you from overeating; snacking on a piece of fruit between meals may also keep you from overeating.  Of course, staying away from sweets, candies, and desserts (unless it is a special occassion or holiday) will help you with your goals.  

I hope that helps you.  I think losing 9kg by January can be a realistic goal.  Also remember diet changes should be for life, if you go back to eating too much or not exercising enough after you get to your goal weight you will gain weight back.  If you find a friend or family member who also wants to start eating healthier or exercising more, you can help each other make good choices.  Good luck!

---------- FOLLOW-UP ----------

QUESTION: THANKS FOR YOUR ADVICES !

I have another question . i have heard that losing more than 2 pounds per week is not healthy . and losing 1 kg per week isnt unhealthy ?

THANKS

Answer
That is a good question.  1kg = 2.2 lbs.  The extra .2 lbs isn't enough to make the weight loss any unhealthier than if you stuck strictly to the .5-2 pound recommendation.  I wouldn't recommend making your goal any more than 1kg per week.  Remember, a slow and steady weight loss should be your goal in order to have the best chance of keeping the weight off.

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