QuestionHi i am 13 and im 5ft and weigh 10 and a half stone i know i need to loose weight but i just need to know what sort of stuff to eat. At the moment i dont have any breakfast and i either have a cheese sandwich or a jaket potato with beens and cheese and then something like spaghetti bolognaise or fish and potatoes for my tea. I Some times walk to the shop but there only about 3 quarters of a mil from my house otherwise i dont do any exercise appart from when im at school. please help me many thanks alex.
AnswerGood Morning Alex,
First we get a health lesson. The three things we eat are Fats of which you must have some in each meal - just a little, Proteins, beans are a non-meat way of getting protein and Carbohydrates - your biggest problem. 1 Stone = 14 pounds (approximate) 3500 calories = 1 pound. So to lose 14 pounds or 1 stone you would need to use and/or 49,000 calories.
I would suggest that you work at losing 1 stone (14 pounds) at a time and making sure you can stay at your new weight before you work at losing more. It is very easy for most to lose any amount of weight you need, starvation comes to mind, but keeping it off - aye there's the rub.
Ok now on with a plan. The foods you mention - cheese (carbs & Fat), sandwich (bread), potatoes, beans (some carbs and A LOT OF PROTEIN), cheese (carbs & Fat). You need to reduce the carbs, but do not eliminate them completely for two reasons. 1st if you deny yourself what you enjoy you will quit trying and you do need carbs, just not as much as you list. Carbs are for instant energy - uh do you plan on running in a 10 Km race everyday? No - I thought not. What you need to slowly add more of to your diet is Protein. Chicken; Pork; Soybeans; Very, Very, Very Lean Beef; some cheeses have protein, but far more carbs and fats so east cheeses as more of a treat or dessert.
As for exercise try to find small, easy ways to increase your exercise until you are exercising 30-45 minutes a day. If you take an elevator, use the stairs for ONE floor or two, Then get the elevator. Take the elevator down to the 2nd floor, and use the stairs to the ground floor (unless the security in the building makes that impossible). When you walk thru a building or an office take the long way - not every short cut you can find. In other words just add a few extra steps in everything you do.
This should get you started. Remember to give yourself short, easy goals, say 1/2 stone at a time. make sure you feel good about what you are doing the set the next goal. If you haven't already get to a doctor's office just to make sure you are taking the right approach for your system. Not all of us are the same. I for one can not take most of today's pain medications - they would kill me long before they would relieve my pain. SO CHECK WITH A DOCTOR or at least a health clinic. Be Well.
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