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What Can I Do To Lose Weight?
Hi, I'm 16 years old and a female and I weight about 160 on a normal day without too much water. I am about 5'6". I do not look overweight but i know i am. I'm currently going to the gym about an hour a day and lost two pounds in about a week. Anything else i can do?
Mon, 9 Mar 2015
Good Morning,
What a great age you are at! You inquired about going to the gym and mentioned that you lost two pounds. That is absolutely great! The Academy of Nutrition and Dietetics recommends 1-2 pounds a week weight loss for safety and the fact it will be easier to maintain. I am hearing that you might be a larger bone girl with perhaps more muscle than other girls your age. That means you only have to take off a few pounds? Your next question is, what more can you do? I would say decrease your calories a little, maybe decreasing a mere 200 kcals per day until you reach your goal since you are already losing with exercise. It takes a 500 calorie deficit per day to lose one pound, theoretically. With your diet, I would gradually introduce fiber of 14g per 1000 kcals as the ultimate goal. You can google fiber for high fiber foods. Emphasize lean proteins (no fried chicken or fried anything). Lean proteins are the white, not dark, meat of turkey, chicken;fish; cottage cheese; mozzarella cheese; lowfat milk; low fat yogurt; lower the carbohydrates (yes, pasta, bread, rice, dough, cookies,sugar) and switch to good fats, olive oil, a few nuts with portion being the key. Lots of vegetables and fresh fruit (no juice). Goodluck. Have a Great Day. Kathy Shattler, MS,RDN
What a great age you are at! You inquired about going to the gym and mentioned that you lost two pounds. That is absolutely great! The Academy of Nutrition and Dietetics recommends 1-2 pounds a week weight loss for safety and the fact it will be easier to maintain. I am hearing that you might be a larger bone girl with perhaps more muscle than other girls your age. That means you only have to take off a few pounds? Your next question is, what more can you do? I would say decrease your calories a little, maybe decreasing a mere 200 kcals per day until you reach your goal since you are already losing with exercise. It takes a 500 calorie deficit per day to lose one pound, theoretically. With your diet, I would gradually introduce fiber of 14g per 1000 kcals as the ultimate goal. You can google fiber for high fiber foods. Emphasize lean proteins (no fried chicken or fried anything). Lean proteins are the white, not dark, meat of turkey, chicken;fish; cottage cheese; mozzarella cheese; lowfat milk; low fat yogurt; lower the carbohydrates (yes, pasta, bread, rice, dough, cookies,sugar) and switch to good fats, olive oil, a few nuts with portion being the key. Lots of vegetables and fresh fruit (no juice). Goodluck. Have a Great Day. Kathy Shattler, MS,RDN
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