Can anyone direct me to a site or know of a good diet plan for teenagers?
I have limited time and I can only home-work out like two or three times a week. I would also like a complete lists of what I should/shouldnt do while working out.
Also, a nutrition plan would be great as well. Some stuff I can pack in a lunch would be helpful for school and such. I do have limited time, so it can't be a plan that requires to much preperation. :-2
I am pretty overweight, to embarassed to say. but its pretty bad.
A good diet/excersize plan
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Shweet tatersalad
- Posts: 1061
- Joined: Fri Dec 16, 2005 11:52 am
A good diet/excersize plan
you can start there,look for links too go too.
and look into getting a stationary bike,put it in front of your TV and/or get a Walkman or MP3 player,music very helpful too keep good pace and rhythm.
And most important,SEE YOUR DOCTOR,get his/her approval.
make a check up appointment in six months too check your progress.
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Lizard Lips
- Posts: 107
- Joined: Sun Jul 09, 2006 3:11 pm
A good diet/excersize plan
Teens require extra calcium & iron. Make sure you are taking a multi-vitamin.
You didn't mention how much weight you would like to lose, but if it sounds like a herculian task, I would suggest recording weight loss in increments of 10% & celebrate those losses.
A food diary is most helpful (though I found it to be a pain in the a$$). Weight Watchers is by far the most do-able & sensible diet plan that I've ever researched.
I have a friend who has a master's degree in nutrition & she concurs with this assessment.
I've never been in need of losing a lot of weight until after I hit 40. I found myself needing to shed 50lb & have lost 25lb since April. Here's what works for me.
Eat something every 3 hours. Go for foods with protein. Protein will metabolize slower than carbs & keep the blood sugar steady for longer periods of time. This really helps with the hunger that people needing to lose weight struggle with. By the time you feel hungry, your 3 hours is up & you should snack on something again. My faves are 2% mozzarrella cheese sticks, low fat or non fat yogurt or a Luna bar (they taste as good as a candy bar, trust me on this one!).
Drink a lot of water. If you don't like water, try iced tea or the no calorie flavored waters or beverages like Crystal Light. Avoid artificial sweetners such as aspartame.
Give up the soda pop. You might as well fill a cup with sugar, get out a spoon, and eat it.
Avoid or limit your intake of refined carbohydrates. White rice, regular pasta, white bread & sugar. Go for brown rice or barley, whole wheat pasta, whole grain breads & natural sugars like fresh fruit.
Become a label reader. All foods are required to have a nutrition run down on the package. Look at calories, fat, sugar, protein & fiber.
Keep healthy snacks readily available. Keep pre-cut fruits & veggies in the refrigerator where you can grab one quick. The RDA for fruits & veggies is 5-7 servings.
Never ban a favorite treat from your diet, just have smaller & less frequent amounts. You don't want to feel deprived.
Pack your own lunch & eat it. Do not allow temptation from the vending machines or the deli next door or the school cafeteria to derail you.
Exercise! You say you don't have time? Park your car as far back in the parking lot as you safely can & walk. Take the stairs instead of the elevator. Walk the dog or offer to walk a family member's dog. Check the personal ads for dog walkers. You can get paid to walk other people's dogs. Buy some hand weights & use them at home.
Take a school P.E. class
Dance
Good luck. Nutrition & exercise is a favorite topic of mine!
You didn't mention how much weight you would like to lose, but if it sounds like a herculian task, I would suggest recording weight loss in increments of 10% & celebrate those losses.
A food diary is most helpful (though I found it to be a pain in the a$$). Weight Watchers is by far the most do-able & sensible diet plan that I've ever researched.
I have a friend who has a master's degree in nutrition & she concurs with this assessment.
I've never been in need of losing a lot of weight until after I hit 40. I found myself needing to shed 50lb & have lost 25lb since April. Here's what works for me.
Eat something every 3 hours. Go for foods with protein. Protein will metabolize slower than carbs & keep the blood sugar steady for longer periods of time. This really helps with the hunger that people needing to lose weight struggle with. By the time you feel hungry, your 3 hours is up & you should snack on something again. My faves are 2% mozzarrella cheese sticks, low fat or non fat yogurt or a Luna bar (they taste as good as a candy bar, trust me on this one!).
Drink a lot of water. If you don't like water, try iced tea or the no calorie flavored waters or beverages like Crystal Light. Avoid artificial sweetners such as aspartame.
Give up the soda pop. You might as well fill a cup with sugar, get out a spoon, and eat it.
Avoid or limit your intake of refined carbohydrates. White rice, regular pasta, white bread & sugar. Go for brown rice or barley, whole wheat pasta, whole grain breads & natural sugars like fresh fruit.
Become a label reader. All foods are required to have a nutrition run down on the package. Look at calories, fat, sugar, protein & fiber.
Keep healthy snacks readily available. Keep pre-cut fruits & veggies in the refrigerator where you can grab one quick. The RDA for fruits & veggies is 5-7 servings.
Never ban a favorite treat from your diet, just have smaller & less frequent amounts. You don't want to feel deprived.
Pack your own lunch & eat it. Do not allow temptation from the vending machines or the deli next door or the school cafeteria to derail you.
Exercise! You say you don't have time? Park your car as far back in the parking lot as you safely can & walk. Take the stairs instead of the elevator. Walk the dog or offer to walk a family member's dog. Check the personal ads for dog walkers. You can get paid to walk other people's dogs. Buy some hand weights & use them at home.
Take a school P.E. class
Dance
Good luck. Nutrition & exercise is a favorite topic of mine!