I am a 13 year old girl needs to lose weight. i am 5 foot 4 inches and weigh roughly 128 pounds. i have been on this so called diet with my mom but it is barely working. i need to know a set diet that can help me. remember i am in school and cant do things during the day.
You don’t need to lose weight though, your BMI is fine.
Being a girl myself I know there is no use telling you that you dont need to lose weight but the truth is sweetie you are not overweight. If you would like a slimmer and more fit look try doing some ab, thigh, and calf work. Remember muscle weighs more than fat so even though you will weigh more you will look more fit. Its not how much you weigh but how you carry it. Also eating the right food is important too. Its not so much that you need to watch how much you eat but more what you eat. You might want to consult your family doctor on what foods you should be eating. Make sure to not under feed yourself. That is the worst thing you can do when trying to lose weight. If your body doesnt get the right amount of fats it needs it will start to store what fat you do eat to live off of.
First off, you are 13 so be prepared for a lot of people to tell you that you don’t need a diet. I don’t think you need one because to me that sounds like an average weight. I gained 10 pounds every year until I hit 160.
But, here are some tips (I know they work because I have done everyone of them-even when I was your age):
1 When you are in your room alone or whenever you have down time, invest in a little barbell and some weights. Come up with a routine and make it a habit to do that before you go to bed.
2. Watch your portions and eat snacks in between meals…take it from someone who got to the point where I was eating 1 meal a day…the more often your body eats the higher your metabolism. I now eat 5 or 6 times a day-normal size meals with a small snack in between-and my body burns stuff up so quickly…I honestly never thought that eating more would work and I was actually scared becuase I thought I’d gain weight (I’m kind of obsessed with staying healthy and not getting fat)…but trust me 3 meals with a snack in between or 5 smalls meals is the way to go.
3. Drink water instead of soda, matter of fact take soda completely out of your system…your body deserves better than that crap.
4. Take a mulitvitamin.
5. Build up muscle. The more muscle you have the more calories you’ll burn in a day.
6. Don’t eat within 3 hours of going to sleep.
7. Get adequate rest.
8. Be able to discern between cravings and actual hunger. You can have an appetite all day every day…but are you ACTUALLY hungry??
9. Also, view food as fuel…nothing more than fuel. If you do this you will a.) be more likely to pick good foods because who wants to put junk fuel in their body and b.) you will not overeat because you will know that you only need enough sustinance to carry you to the next meal…if you have a problem with overeating than once you know you have eaten enough ruin the rest of your food by pouring water in it or mixing something nasty in it like too much salt…whatever will get you to not eat it.
Be prepared!! When you begin to lose body fat your body will go into starvation mode and you’ll want to eat everything in sight (it’s a self-preservation, defense mode type thing-so that if you were actually starving in nature your body would want you to cram food down your throat to prepare it for starvation). When you feel those cravings hit (and they usually do about 2 days into a diet) just stop yourself, tell yourself “this is a good thing, this means I’m losing body fat”…and IMMEDIATELY find something else to occupy your time and your mind (I clean-you can ALWAYS find something to clean or reorganize). Eventually the cravings will lessen.
Keep in mind it’s all about body composition not numbers. How do you feel in your skin? How do you look when you look in the mirror. I always thought to be some dainty female I should weigh like 115…but my body is built for muscle, so I can’t weigh any less than 140 without looking sickly. Nobody is built for fat, that’s not what I’m saying but don’t look at the numbers so much.
Again, keep in mind that you are 13…I don’t feel you should be on a “diet” but I do feel that if you made these positive changes that I have listed, you will get to where you are going. It is good to be conscious of the effects that food has on your health at such a young age and it’s good to seek knowledge, but DON’T let it become an obsession and remember, you are still growing and your body is changing. Treat it good and it’ll treat you good. Your body deserves nothing but the best.
Good luck girly!!
P.S. You are a queen and queens deserve the best…never forget that!!!
im a 13 year old girl and im about 5’7 and i think that your height and weight is just fine. You really DONT need to go on any sort of diet at your age because your bmi is fine.
If you feel you do have a big problem try cutting out the everyday choccies and junk food baye safe it for 1 a week and keep doing excersise( i know its hard ) but try playing outside with your freinds OR GO SHOPPING! you know how much calories you lose just by walking around the shops, its just like walking for about 3 hours exept you get GREAt clothes as well!!! LOL
Well good luck
wish you all the best
The fastest way is to take the alkaline liquid diet.
Fats are nothing more than stored acid. If you continue to take acidic food, even with exercise you cannot get rid of fats. Therefore you must solve the weight problem at the source : eating acidic food. By taking alkaline food, you prevent the intake of acid to create more fats. Besides doing exercise, you must eat only alkaline food.
Read the book “pH miracle for weight loss”. See photos of people losing weight at ease. If you want to loose weight super fast, there is an alkaline liquid diet. According the book, people are loosing 10 pounds or more within the first 8 days. Go to the website below to see which food (and even fruits) that are acidic.
I’ve tried many diets and couldn’t make anything work. Since having my first child, I’ve been carrying around an extra 30 pounds. This diet just made sense and showed me that everything I was doing before was wrong and a waste of my time.
The plan was so refreshing and so simple to follow. I did everything plan said and lost 23 pounds in the first three weeks. I’m now starting the diet again to lose 7 more pounds. This plan has changed my life.
Get started today!
Honey… you do not need to loose any weight. I am only 5’1″ and my optimal weight is 122. Be very careful trying to get too thin. I have seen time and time again where at a young age a girl will loose too much weight and when she hits the age (usually between 21 and 23) where her metabolism changes she balloons up and fights to no avail to get the weight off. You are a healthy weight for your age and height. Don’t worry about loosing or gaining…. just stay fit. You are high school age, take a weight training or aerobics class in school and don’t worry about it anymore. You are growing right now and teaching your body the habits it will maintain in adult hood. If you try to get too small now you are training your metabolism to store up. When your metabolism changes in your early twenties it will do what it thinks it needs to to as you have trained it. And it will begin to store up and you will really have a weight issue on your hands… for real.
Seriously… don’t try to loose any more…. just stay fit with cardio or muscle toning classes. In the long run, which is truley what you want to live for, you will be better off not trying to loose too much – your height and weight right now are almost too small .. and that is not a good thing, nor is it flattering. Think ahead.
Good Luck! Hope this helps.
As a side note… shame on mom for encouraging you to try to loose weight at that size… you could really cause some health problems with a girl that young and that small.
128 pounds is good weight, but there are several reason you feel that way. Most foods that you might ate that made you feel that way.
Most foods that you bought from regular stores that have full of chemicals and altered way the food grown that would make you feel that you got to lose weight. Also the industry companies put additives chemicals to make you feel hunger, crave, and addicted to the foods, so they can make more money from you especially other people, too.
Switch from regular foods to organic foods. Organic foods are naturally grown and no chemicals. You can find them in health food store. They have more benefits and often taste better than food bought from regular stores.
Also, meats and diary products have full of antibotics and hormone growth that cause weight gain or stop weight loss. So buy organic meats and diary products only that will help a lot.
Avoid bottom feeder seafoods and porks (all foods from pigs). Avoid any animals that eat meats (eat vegeterian animals only). Eat scales on fishes and were raised in WILD only because fishes are raised in farm are full of chemicals and dirty that will harm your health.
Stop go out to eat because most resturant have full of chemicals in foods.
Note: do not buy organic labeled foods that are from large company trade that sell non-organic foods.
Ask your mother to take you to health food store and look for organic foods.
Check at the maker diet book (you can buy it from any bookstores and health food stores). It is natural way to be healthier and feel thinner but you do not have to lose a pound.
Pack lunch with organic foods to school that would be a huge help.
I hope you understand why diet wasn’t working for you.
Calories are what determine whether one gains or loses weight. If one exceeds their caloric maintenance level, more than likely, the individual will gain weight. If one creates an energy deficit, preferably through cardiovascular activity/restriction of calories/weight training sessions, the individual will more than likely lose weight. Simple as that!
There’s a rule-of-thumb formula for estimating your caloric maintenance level. For men: Add a zero to your weight and then add twice your weight. For women: Add a zero to your weight and then add your weight. For example, I’m a 220 lb. male, so my daily caloric maintenance level is 2,640 calories. If you were engaged in a regular aerobic exercise program, you would require more calories. On the average, walking or jogging a mile consumes about 100 calories.
A pound of fat equals 3,500 calories. To lose one pound a week you will need to expend 3,500 more calories than you eat that week, whether through increased activity or decreased eating or both.
Experts agree that to lose weight you need to exercise for at least 30 minutes at 60%-70% of your Max Heart Rate (MHR). A simple way to calculate MHR is 220 minus your age. So if you’re 45 years old, for example, your MHR would be 220-45=175. 60% of 175 is 105, and 70% of 175 is 122.5. So you should exercise daily for 30 minutes at a heart rate between 105 and 123.
You don’t need additional equipment—infomercial products like the Ab Lounger, Sauna Belt, etc. are all worthless gimmicks so don’t waste your money.
Eat breakfast, and eat five small meals per day instead of three big meals. If you don’t wake up ravenous, then you ate too much the day before. Cut back on the foods you eat with high fat and high sugar content. Become familiar with websites like http://chubbyloser.com that contain good information on what to eat, including supplements.
Don’t consume alcohol—alcohol is nothing more than empty calories with no nutritional value. Some people will argue that alcohol has some health benefits when consumed in moderation—I’m not debating that—but we’re talking about weight loss here. Lay off the booze if you want to lose the belly.
Drink lots of water, then drink more. Not tea, not Gatorade, not milk. Water. If your urine isn’t almost clear, you need to drink more water.
keep diversity in your food and follow these rules:
1-in the morning before anythingelse drink two full glasses of water.(very important- will decrease your appetite)
2- have your ordinary breakfast(not too heavy not too light)(very important- will decrease your appetite)
3- jog an hour a day
4- have little light lunch.
5- have no dinner, instead, have a few number of fruits or some vegetables like lettuce and carrots.
6- try to have high body activity during the day.(or exercises)
this has worked very well for me.
but you do not seem to be overweight.
anyway hope this helps 🙂
At 5’4 and weighing 128 you are a good weight already. You are also going to be growing some more. I hope you can find a way to be happy with the way you are.