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I am 16 years old with weight 90 kg and height 5' 6 I have a huge belly and I'm very depressed with my weight I want to have a flat stomach and want to lose a lot of weight in just a month please suggest me a diet plan and exercises for flat stomach I also need a cardio workout plan.. please help
You can not lose 'A lot' of weight in just one month. At best, you can lose 3-4 lbs (1.4-1.8kg) a month safely. You are still young, and growing and your body needs all of the important nutrients for that to happen. Our bodies are not meant to lose weight rapidly, and attempting to do so will only make you sick, and possibly cause health problems for you in the future.
The best thing for you to do is set a goal for yourself. Average body weight for someone your age and height (if you are female) is 50-55 kg. This is just an average though, set yourself a goal you are comfortable with. We are not all built the same and should not expect to fit into the same mold. Next step is to start eating healthy. Fill your diet with healthy fruits, veggies, complex carbs (whole wheats and grains) and proteins (fish, lean meat, and chicken) Cut out any exessive sugars (soda, sugary drinks, cookies, cakes) and white breads. Replace them with water, yogurts, and whole grains.
Simply by drinking 8-10 glasses of water instead of soda or fruit juices can help you to lose some weight quickly. Grab a bottle of water and carry it with you everyday. Fill it whenever you are at a water station. Drink from this throughout the day. The water will also help to make you feel less hungry. Many people eat because they think they are hungry, when they are actually just thirsty.
You do not need to kill yourself at a gym or starve yourself to see results either. And you most certainly don't need to count calories. Eat small meals several times a day to help boost your metabolism. Eat a strong healthy breakfast like eggs with whole wheat toast, have a mid morning snack such as carrots with some hummus. Eat a healthy lunch of salad with 3 ozs. Of grilled chicken or fish and balsamic dressing, eat a small afternoon snack of fruits and nuts, for dinner have grilled squash, zucchini, peppers and 3-5oz lean steak. If you would like an evening snack before bed, keep it light, like a nice greek yogurt. Simply eating lots and lots of veggies and proteins will help. Keep the portions small (I don't mean a crust of bread and a drop of butter either) and eat slowly. Give your brain time to register that it is full. You will start to feel healthier and have more energy by eating like this.
Make sure you walk daily. Buy a cheap pedometer and try stay anywhere between 7,000 to 10,000 steps a day. Make a playlist of your favorite "get moving" songs that adds up to an hour. Pick songs that make you happy and want to dance. Walk quickly until that playlist is over. Try to add some hills in to your walk as well. This will help you to burn calories and fat without going to a gym.
As for the flat stomach, work on getting down to a healthy weight. Once you are to that healthy weight, then you can start working on toning your abs and other muscles. But You should really lose the weight you want first, so that you don't build muscle over fat. I know it is frustrating, and it seems like you will never get there, but one day you WILL get there, and you will feel so proud for making it. Losing weight fast will only cause you to gain it back fast. It's called yo-yo-ing and people world wide suffer from it. If you teach yourself a healhty eating lifestyle, and exercise daily, you will lose the weight and keep it off longer. You can still eat snack foods on occasion, don't feel like you need to give up that ice cream or the pizza, you just need to keep it as a special treat, and not a daily treat.
Just remember that it is one step at a time. Good luck!
My first thought is that you eat well and not starve yourself. You need to take care of yourself as a whole person. I feel bad that you are depressed! I will make a suggestion, and you will see results, but please be positive with the results, no matter how little it may seem, because you will lose weight! DIET: Look into the Paleo(lithic) Diet. I am doing this now, though moderately. Take baby steps with this diet. Understand the philosophy so you will learn to apply it. Exercise: Go walking at a regular pace, increasing your speed and distance a little at a time. You will loose weight without starving and feel great! For stomach, I do the Pilates Core. Try (POP Pilates for Beginners - Total Body Workout - YouTube) It works, unlike sit-ups and crunches. I hope you will give this a good try. Eat well! Be filled! Exercise! Think positive! Love yourself! God bless! :-)
The paleo diet or any fad diet for that matter is not what a teenager needs to grow properly. While the paleo diet, is indeed a healthier alternative to many, any diet that tells you to cut out a major food group such as dairy or grains will not be safe or effective for a 16 year old.
This is your opinion. What we've been taught all our lives will not always be right. You need to study further... and we do not need to dispel other people's comments. Let her come to her own conclusions and consult her parents/family.Quote:
Originally Posted by alkalineangel
Regards!
I don't think I am the one who needs to study further. You have advised a 16 year old to consider a diet which requires a person to remove basic food groups. I'm sorry, but 16 is still a child who is growing. And dairy, which contains calcium is important for growing children. If the OP were discussing this with their family, I would bet she would be asking his or her doctor these questions rather than an internet question and answer forum.Quote:
Originally Posted by MJTG
Yes, we've all been taught the "basic food groups" and the food pyramid, based on the USDA recommendations, which I may add, has changed over the years! Yes, I studied beyond this, and continue to. We all need to.
I advised a sixteen year old to look into a diet (lifestyle) that does give you all the nutrients you need, but in a natural, digestive, and healthy way, without the illnesses and diseases caused by processed foods, grains and dairy. For your info, there is calcium in paleo foods that give you way more calcium, and in less food intake... and, you can have too much calcium (gasp). Of course, it goes without saying, you need to learn what you are getting in what you eat, and adjust accordingly. Just as you would with any diet.
I'm sorry, but claiming that it is healthier to eat a diet which cuts things our bodies are meant to have is senseless to me. Especially when it cuts something as important as dairy. We are born to drink milk! It is supplied to us through nature! The problem with our culture is not that we are eating the wrong foods, it is that we are eating too much and not moving enough. You don't need to resort to ketogenic diets to keep yourself thin. You need to just eat less and move more. Cutting all carbs and loading up on fats (which is what the paleo diet, a ketogenic diet does) is not good. Yes this causes your body to burn the fats at a high rate, but are you aware of what placing your body into ketosis can do to your kidneys and liver? People are all about fast results, but they don't pause to think about what those fast results will do in the long run. Teenagers, especially should be aware of this.
To say that eating like people who lived thousands of years ago (and not that long of a life, might I add) in an environment that no longer exists, with creatures that no longer exist is ridiculous. Ask any doctor and they will tell you that the answer is NOT some fad diet, it is eating all your food groups IN MODERATION, drinking water, and exercising. Plain and simple. You don't have to eat processed foods either, buy Organic. This is easier than ever now. This diet (or lifestyle) is continuously ranked poorly. What does that tell you? Any diet is not the answer here, healthy eating is.
The following article explains exactly what I have been trying to say.
Better Than Fad Diets - Healthy Lifestyle Changes
The paleo diet is not all about losing weight. It is neither a no-carb or no calcium diet. You make many good points, but you exaggerate what paleo is meant to be. Paleo dieting goes from mild, to moderate, to extreme; like in other diets. You adjust according to your intake. You tailor it to your needs. Studies are still being done, and I, myself am mild to moderate. An extreme paleo dieter would really know what they're doing in getting all they need without grains and dairy.
To be cynical on how paleo man lived and ate is irrelevant to how it really can work. It was a doctor that actually introduced this diet to my husband, and my dentist is also doing this.
Here is a video for you:Paleo Diet-USDA Food Pyramids Vs Paleo Food Pyramid - FREE Explained - YouTube
Hi coolkid!
Just as alkalineangel shared, you are still growing, and it is not good to lose weight rapidly. No crash diet is good for anyone!
If you choose to look into the paleo diet, make sure you get help from your parents to plan your meals. They can also get involved. Whole families are doing this. The Paleo Diet is not a weight-loss diet. It is a lifestyle change. Even a mild application of it is nutritional and beneficial.
Here is some information on a paleo meal for a kid in comparison to a USDA rda meal: Paleo Magazine (September / October) – Feeding Kids: What the USDA Recommends vs The Paleo Diet | Balanced Bites | Holistic & Paleo Nutrition Coaching & Seminars
Take care of your whole self! I end here. :-)
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