How can I loose my fatness?

Rose petals has some excellent advice. To go a more indepth though…

Dieting is not necessarily the best way to lose weight, particularly because you are young and your body needs certain things as you grow. However eating healthy on a daily basis can make a humongous difference.

Eggs are a great source of protein and a good choice for breakfast. Try them with wheat toast (don’t stick your tongue out, it’s delicious!) but use light butter and jelly (preferable sugar free) and don’t saturate it because that kind of defeats the purpose. If you eat cereal try to choose ones that aren’t high in sugar. I like Special K, Life, Kix, or Original Rice Krispies are really good if you cut up fruit in it (I like bananas or strawberries)

I would guess you are still in school so I’d suggest packing your lunch not buying it in the cafeteria. Salads are great if you do it right. Cheese bacon and salad dressing don’t count as a salad. Spinach leaves make a great salad (contrary to popular belief it tastes not much different from eating a regular iceberg lettuce salad - which has very little nutritional value bc lettuce is mostly water) You can add cheese and other extras of course but keep it minimal, remember your only adding it for a little flavor, not to make the meal. Use light salad dressing, example: light Ranch instead of buttermilk. If you like taking sandwiches pack them with lean meats like turkey or chicken, try to avoid ham because it’s usually loaded with sodium (salt) which will make you GAIN weight. Go light on condiments and if your a mayo fan, make it light mayo. Instead of bread try making a wrap with a tortilla (whole wheat of course!) or pita (that’s my favorite, yummy) Pack something like grapes or applesauce as your side instead of chips or candies.

Dinner time will be a little more difficult because (if you’re like my family was) you’ll be eating whatever your mom or dad cooks. Try to eat smaller meals. THAT DOES NOT MEAN STARVE YOURSELF. Eat slowly so your food has a chance to settle, that way you avoid over eating. Tell your parents you’re trying to lose some weight so they can help because the more support you have the easier it will be. Maybe try looking up healthy eating recipes with your mom and then helping her cook dinner :)

The best way to feed your body when your trying to watch your weight is to replace three large meals a day with five smaller meals, but when your in high school that can be difficult. Instead try eating smaller meals and eating small healthy snacks through out the day. This will keep your metabolism up in high gear. Eat breakfast and then eat a small before lunch. Eat lunch (as suggested above) and then have a snack when you get home from school before dinner. Then eat dinner at least 3 hours before you go to sleep. Your body slows down while you are sleeping and that includes your metabolism so eating right before bed will not let the food digest fully and/or properly causing it to turn into sugary, fatty tissue.

Eating junk food is a hard habit to break because your body literally begins to crave it. Instead of junk try eating fruit like apples, grapes, peaches, and pears. They will curb that sweet tooth without all the unhealthy sugary-ness (not a word I know) Instead of potato chips try a pack of crackers (like the Lance snack packs) or popcorn with light, or if you can stand it, no butter. I also really like graham crackers with some peanut butter. Dipping it in milk is tasty, like cookies! Plus PB has protein in it so you feel full with out having to eat a lot. Smoothies are great if you make them at home because you can control how much sugar is in it. Or if you get it at a place like Smoothie King or Tropical ask them to make it with no sugar and skim milk or yogurt instead of whole milk. Yogurt is a great snack (try it with granola) or whole grain club crackers with slices of extra sharp cheddar cheese (you can buy it in a block at the grocery store)

Cut out soda. As a reality check take a sandwich baggie and fill it half way with sugar and take a good long look…that is how much sugar is in a regular can of Coke. I lost 7.5 pounds in a month just from cutting out soda. Instead drink juice or better yet, water.

You don’t have to stop eating all your favorite things forever, just eat them in moderation. If you do splurge a little, don’t beat yourself up; just work out a little harder the next day.

You should work out for at least 30 minutes 3 days a week. Since you’re trying to lose weight (not maintain it right now) I’d suggest working out 5 days. Work on strength training, which would be something like lifting weights, one day and the following day do cardio, like running or jogging. If you have dog throw a ball and play chase in the yard or go swimming with a friend. Exercise doesn’t have to be boring, just make sure it’s for at least 30 minutes. Mix yoga or pilates in there for balance and posture, which makes every girl look better because good posture makes you LOOK confident which will make you FEEL confident which will help when you are preparing to have sex with your boyfriend, which btw you should not be thinking about because you are so young. You have your whole life to have sex, why does it have to be now?

Good luck, be healthy, and be smart.

Cheers!