How Can I Lose 25-35 Pounds by Spring Break?
i’m 16. according to my bmi, my parents and my doctor, i’m overweight. i need to lose between 25 and 35 pounds to get back down into the "healthy" range. i’m going to florida and my cousins wedding in virginia beach for spring break. how can i lose this weight before spring break ((starting the monday after easter))?
*what should i eat? a lot of people say that South Beach is an easy way to lose weight…is it true? if so, can you give me some recipes?
*what kind of workouts should i do? i know i should combine cardio and weight training…but what specifically? i have access to a treadmill, bike, elliptical, stair step machine, bowflex and free weights.
*how long should my workouts be? and how many times per week should i workout? is every day too much?
*any vitamins/minerals that will help with weight loss?
*any other tips??
thanks in advance!! you are loved. ♥
Determine your daily calorie intake . Losing weight is simply a matter of expending more calories than you take in, through exercise and your daily activities. To win the battle, it helps to know how many calories you are consuming in a day.
Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal. Don’t forget to include the pats of butter or the spoonful of sugar in your coffee. It’s best to do this for at least a couple weekdays and a weekend; it’s even better if you can go a full week. There are also calorie tracking websites that can help you to do this, for example the US government website, My Pyramid Tracker.
Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don’t have calories listed on the container or for fast food meals. You don’t have to be 100% accurate, but you do want a good estimate of the number of calories you’re taking in. There is an idea that multiplying your own weight by ten will produce a rough estimate of the number of calories you need to eat per day to maintain your weight. This is NOT true, you may wind up grossly under (or perhaps over) estimating the number of calories you should be eating. Use a scientific or health website to determine the number of calories you should eat a day or consult your doctor. Everyone has different metabolisms and there is no blanket rule that covers everyone’s recommended calorie intake. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week.[2]
Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing (salad dressing is the number one source of fat in the average American woman’s diet) soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods). You don’t need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you’ll lose weight faster.
Seek out alternatives to the unhealthy foods you’ve identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo. Low-fat and low-calorie options are also available for most foods, and many of these are natural, (although some are made with strange chemicals), and tasty. Start trying to eat healthy in most meals:
Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods.
Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they’re weight-loss gold.
Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. However, for those on a low carb diet bacon and eggs are a great combo for breakfast, since neither have carbs. But don’t fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.
Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you’re not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you’ll need for these meals, and — except for a few snacks, of course — don’t stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it’s easier to stick to your shopping
February 23rd, 2010 at 9:19 am
Determine your daily calorie intake . Losing weight is simply a matter of expending more calories than you take in, through exercise and your daily activities. To win the battle, it helps to know how many calories you are consuming in a day.
Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal. Don’t forget to include the pats of butter or the spoonful of sugar in your coffee. It’s best to do this for at least a couple weekdays and a weekend; it’s even better if you can go a full week. There are also calorie tracking websites that can help you to do this, for example the US government website, My Pyramid Tracker.
Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don’t have calories listed on the container or for fast food meals. You don’t have to be 100% accurate, but you do want a good estimate of the number of calories you’re taking in. There is an idea that multiplying your own weight by ten will produce a rough estimate of the number of calories you need to eat per day to maintain your weight. This is NOT true, you may wind up grossly under (or perhaps over) estimating the number of calories you should be eating. Use a scientific or health website to determine the number of calories you should eat a day or consult your doctor. Everyone has different metabolisms and there is no blanket rule that covers everyone’s recommended calorie intake. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week.[2]
Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing (salad dressing is the number one source of fat in the average American woman’s diet) soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods). You don’t need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you’ll lose weight faster.
Seek out alternatives to the unhealthy foods you’ve identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo. Low-fat and low-calorie options are also available for most foods, and many of these are natural, (although some are made with strange chemicals), and tasty. Start trying to eat healthy in most meals:
Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods.
Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they’re weight-loss gold.
Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. However, for those on a low carb diet bacon and eggs are a great combo for breakfast, since neither have carbs. But don’t fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.
Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you’re not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you’ll need for these meals, and — except for a few snacks, of course — don’t stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it’s easier to stick to your shopping
References :
February 23rd, 2010 at 10:06 am
definately south beach works.
do cardio 45 minutes each on treadmill, bike and stepper and make sure to do simple weight lifts to gain muscle mass, cuz if u gain muscle mass ur calories are burned at a super fast speed and u go skinny lika that so definately do weight training.
References :
February 23rd, 2010 at 10:48 am
Ignore the first person. You’re 16. You can eat whatever the hell you want and will be ok. But, you need to eat less. If for lunch you have 2 slices of pizza and a soda, cut it to 1 slice nd a glass of water or milk.
Take hydroxycut. It boosts your metabolism with tea extracts and caffeine.
workouts: frget all tho=se machines. They are tedious and boring and you will want to quit after a short amount of time. Go buy Dance Dance Revolution. There is great music and you’ll burn more calories in a half hour using it thatn two hours of running, plus it’s fun
References :
Down 15 lbs, 45 more to go
February 23rd, 2010 at 11:23 am
That is A LOT of weight to lose in few weeks and if you think you can safely you’re wrong my dear. A safe and realistic goal is 2lbs/week
I don’t know about the South beach diet…
what you need to do is burn more calories than you take in…that’s the only way to lose real weight. This doesn’t mean starve yourself and work out like crazy…this is DANGEROUS.
All of the workout stuff you mentioned is great…I’m big fan of eliptical for starting a new routine. Start slowly otherwise you’ll overkill it and end up stopping completely….do a little cardio one day (like 30 mins max) and then do a few simple weight training exercises (only one or two sets) the next day…alternate like this until it’s easy and then up your cardio time by 10 mins/ week or so and up your sets too….
Try to eat foods that are as close to their natural state as possible…lean meats, loads of veggies and high fiber…and drink water…all these things will keep you full and stop you from overeating…but don’t deprive yourself the odd treat here and there…
References :
February 23rd, 2010 at 11:47 am
Sure you can. With hard work and discipline. Here is what you must understand, these fancy diets are not exactly healthy. Your body is suppoase to have a certain amout of protein, fat, dairy, etc. Eating in porportion helps maintain weight.
I vote that you try working out at least 3 times during the week. Watch how much you are eating. Watch what you are eating. No fast foods. Eat more vegatables. Eat your meats baked, broiled or grilled. Try to stay away from the red meat, it’s harder to digest. Drink lots of water and juices verses sodas and such. Try that and you should be fine. Hope it works for you. Good luck
References :
February 23rd, 2010 at 11:56 am
It is unrealistic to think you will lose that much weight in such a short time. However, that should not discourage you from getting started. I just would not want you set up a plan that will fail. Avoid snack foods, candy and sodas. Eat well balanced meals, and the South Beach Diet is a good guideline. Increase your exercise to 30 minutes a day. You should be able to lose between 1 and 2 pounds a week, stay healthy and improve your muscle and cardio condition. Have fun in Florida… you’ll look great.
References :
February 23rd, 2010 at 12:23 pm
You should exercise about 60 or 50 minutes a day. Also, you should think when you’re full. Don’t eat up to when your full. Check the scale 3 times a week and don’t worry to much about your weight. Lowering your cholesterol can also help lose weight. Even if you want to lose weight, the most important thing is to worry about how fat you look. Don’t skip any meals because it can make you gain weight. When you’re eating a meal, just don’t eat too much. Start to drink more water than sugar drinks like juice. Try to sit less and exercise more. Exercise much more than you normally do. If it’s too hard for you, before you blow up,you can exercise a little more than you do. You can eat some junk food, but some more healthy food. Breakfast can be healthy, lunch can be mixed with healthy and junk, a snack can be junk, and dinner can be completely healthy.
References :
http://easyweightlossblog.blogspot.com