Hiya, I'm 17 years old, i weigh 19 and a half stone, and my BMI is 46.9. I've been to the doctors and they put my on a diet pill but that didn't help, I've been on loads of diets and i still cant lose the weight. I need help now as its starting to give me health problems that went away years ago but have come back now. Please say anything that has worked for you or if yhuu can think of anything.
No funny comments about losing a body part or become ill, coz I've heard them all before and they're starting to get old. Thanks x
Answer on 17 years old with a BMI of 46.9!?
The key to healthy weight loss is healthy nutrition including portion control along with exercise. You need to do cardio 3-4 times/week and strength training 1-2 times. Start with just a few minutes then gradually add time and intensity until you are doing 45-60 minutes at once.
The Couch to 5K program is good. It takes you from no exercise to running 3 miles (5K) after 2 months. It doesn’t matter too much what you do - swim, bike, any sport. The best exercise is the one you will stick to. Everyone has something different they claim is the best. Just find something you enjoy that will get your heart rate up and moving with moderate intensity for at least half an hour several times a week.
Cut out sweets, seconds and junk including processed foods and things made from white flour. Use the whole grain version instead like whole wheat or multi-grain bread, whole wheat pasta (which I actually prefer), and brown rice. Drink only water. However, allow yourself one small cheat a week. This keeps you from feeling deprived and gives you something to look forward to the rest of the week.
Some people have no snacks. I find I get headaches if I don’t eat more frequently, especially when first starting to eat healthy and exercise. I’ll allow myself a healthy snack of a small piece of fruit or veggies. Just be sure no dressing or peanut butter with it. Studies have shown that it is better to have 3 medium size meals and 2 small snacks rather than just 3 large meals. This helps keep blood sugar more steady. Plus you won’t feel so hungry at meal times.
Try dividing you plate into quarters. First fill half with fruits and veggies, The other quarters are for the lean protein and whole grain carb. This will help limit your calories and ensure you get plenty of fruits and veggies.