What are some effictive weight loss tips for an obese 13 year old?

So I am 13, 5’4″ and 185 pounds. I would like to lose weight. I need excercises and food choices that are good.

any help is appreciated

Just get involved in a sport. You can also do stretching exercises or yoga. Also watch what ur eating. You’re only supposed to eat 3 grams of fat per 100 calories which is where most ppl go wrong. hope this helps! 🙂

Make a journal of the foods you eat. It should record your regular week. Things you want to write in your journal are what you ate, how much(servings labeled on box), calories in it, the time of day, and why you ate it. The reasons can be hunger, boredom, watching tv, whatever. Use this journal to get a real look at what you eat, when and why. Try to balance your diet and find more filling things. When you make a sandwich, use whole grain breads instead of white, you will feel fuller and eat less.
Use the information you learn from it to adjust your habits. If you eat a lot more when you’re bored, take up a hobby so you don’t get so bored. If it’s when you’re watching tv, watch less of it. Pick your top 3 shows and ignore everything else unless it’s a special event.
Start exercising. It shouldn’t be anything major at first since that will just wear you out if you aren’t accustomed to that amount of activity. Figure out what you like to do and start with that, or start with a walk around the block at a comfortable pace and slowly increase that pace. Anytime you are sitting around is a good time for a little exercise, kicking your feet, butt crunches, flexing muscles…things people wont really notice but will give you a little extra calorie use. As you get used to the activity level you set, increase it a little bit. Don’t just jump into push ups, sit ups, and running a mile you can easily get hurt that way and end up not being as active as you are now. Imagine pulling a tendon and it hurting every time you stand up, you’re not going to want to stand.
Once a week skip your workout to stretch. Stretching is important to lessen the likelihood of an injury. If you chose to lift weights don’t concern yourself with how many times you lift, that builds muscle and fatigues what you already have. Lift the weight slowly to the highest position, lower it halfway and hold for 5 seconds, lower the rest of the way and repeat.
It can be difficult to lose weight, but it is doable. The slower you do it the less likely you are to regain all that you worked to lose. The best goal is to lose 1 or 2 pounds per week. The body has a thing called a set point. This is a weight that your body likes to maintain and will do whatever it can to do it. You can reset this set point with slow weight loss. Rapid weight loss does not and that is why you see people on fad diets regain their weight so quickly and the more this happens the more difficult it is to lose the weight again.

I found the book to be very informative and easy to read.

I’ve lost 17 pounds in 12 days, I’m just concerned that I’m losing too much weight, too quickly. I will admit I haven’t followed the guide exactly. I’m not sticking perfectly to the listed foods and meal plans (but mostly) and doing very little exercise, but the weight keeps flying off.

It clearly works and if I’d followed it exactly I think it would scare the living daylights out of me because of the amount that I’d lose. So thanks again for the information. I’ve never purchased anything like this before because they are usually full of trash, but 3WD has been a pleasant surprise.

Get started today!

keep a diary of what you eat and when.
be honest with the food diary
13 is a hard age for a girls body-I weighed 185 lbs when I was 13. I am 5’4″—

I got plenty of exercise, and was ‘busy’ all the time…nothing helped except ‘growing out of it’ somewhere around 16 things got way better.
And yes I know over two years sounds like a long time, but 13 is a very difficult age to go through-for you and your body.

If you start excercising and just hanging out walking around the Mall with your friends and eat healthy choices in food you will lose weight.

I don’t want you to start thinking about how big you are and the weight you need to lose. When I was your age I weighed the same if better and I lose it as I got older.


You don’t need to lose weight! You’re weight is completely perfect. You’re BMI is 21.5 which is right in the middle. Right now, you need to focus on having a healthy and balanced diet with plenty of physical activity, which is what youre already getting. Every day is more than enough. You should take a break once in a while.

Obesity is normally caused by a combination of overeating and a lack of exercise. Avoid full-fat dairy products, fatty and sugary snacks such as biscuits, cakes, crisps and nuts, high-fat meats such as sausages, bacon and minced beef.

Eat plenty of complex carbohydrates, found in pasta, potatoes, brown rice and wholemeal bread, fresh fruits, vegetables, salads and pulses, lean meat, poultry (without the skin) and fish. You might want to read an article on slimming.

foolproof, healthy way to lose weight at a young age:
stick to 100% whole grains and avoid ANY products made with refined flours and sugars
eat lean protein
eat LOTS of veggies and fruits at every meal
eat 3 normal sized meals a day
only eat when your hungry
Exercise: bike ride, run, walk your pet, play sports, do anything you like! just make sure to do something active for atleast 30 mins every day. good luck!

a good healthy well ballanced diet of fresh fruits and vegetables,fish ,chicken (free range) a little red meat,wholemeal bread ,with seeds and grains ,lots of water,green tea,herbal tea,a little coffee, (if u must )filtered is much better than instant.and of course exercise.strict diets work wonderfully in the short term,but u always regain the weight PLUS extra,so concentrate on healthy and let the weight go slowly .
ps .weigh youself no more than once in 4 months.

Find ways to get busy. Get involved in a sport that you enjoy, like dancing, swimming, basketball, etc.
Try to get exercise everyday, even if it’s only a few walks around the block.
Then, watch what you eat: how much and what kinds.

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