[Heaven100]

Hi I'm 16, 5'3" and I weigh 140 lbs. I would like to get down to 120 lbs. I've tried to go to the gym and do the treadmill thing and it worked but that was in the summer, before I had a job and before school started. I am very limited on my food budget as I am the only member in my family working. I would really appreciate any help I can get! Thanks!

[DoulaLC]

Since the gym is not an option you will have to be disciplined to doing it more on your own. Start by getting some sort of exercise everyday... sneak it in where you can. Park farther away for work and school (if it is safe to do so) and walk that little extra bit. Use stairs when you can instead of an elevator. Do some exercising while watching TV, during the commercials at least. Put on music and dance for half an hour or more. If weather permits, get outside and walk. Try and get a family member or friend to join you if you think having someone to talk to will keep you going longer. Depending on the credits you still need in school, maybe consider two PE classes (as an elective perhaps) or at least one that is more strenuous. The point is, get moving in some way everyday and slowing increase the amount of time, speed, and/or frequency. Everyone could do more if they really wanted to and were disciplined to do it!

As far as eating, you already know which foods and drinks are healthy and which aren't, so focus on making any changes in regard to what you eat and drink. It can be unrealistic to say you are never going to eat or drink this and that, but you can cut back on the goodies.

Increase the servings of healthy foods and really limit the treats. Limit how often you go to fast food places and if you do go, have a kids' meal.

Watch how much you eat as well. Most people eat far more than they really have to... servings sizes are actually pretty small so be careful as it is easy to end up eating 2-3 serving sizes of something without knowing it. Write down everything you eat and drink for a week, including approximate amounts, and see where you can make changes.

Read labels... avoid too many convenience foods. Look for 100% whole grain foods, a variety of fruits and veggies, try for no more than 3 grams of fat per 100 calories, avoid trans-fats, snacks that are no more than 100 calories, low fat milk, if you drink juices... not too much and go for 100% juice (many are actually only 20% or so real juice!), drink more water, limit your sugar intake, look for things with 3 or more grams of fiber per serving, etc..

It will take time to do it safely and realistically, so try not to get discouraged if it doesn't happen as fast you would like. If you mess up now and then, which will probably happen, don't stop... just start back up again. You want it to be a lifestyle change that you can actually live with and one that will help you to maintain your new weight while improving your overall health.

You're smart to be taking action now while you are young so that it can become just a natural part of your life as you get older. Remember too, that you are still growing, so you don't want to be too strict with what you are doing. Talk to your doctor and PE teacher for help as well, they will be able to give you support and information.

[Heaven100]

Lots of great information! Thank you so much! I've printed this information and stuck it on my fridge! Quick question, is it OK if I buy frozen veggies instead? It is the more affordable option for me.

[justcurious55]

Frozen veggies are good. Just pay attention to which ones you are buying. You don't want to get the ones that come pre-loaded with butter and what not.