Your dancing is a good exercise plan. You can also try jogging. As for healthy eating, stick mostly with fruits, vegetables and lean meats ; limit fats, sweets and carbohydrates. Drink water and fruit juices ; limit milk and soda and, obviously at your age, no alcohol.
Hey, Thisby, I agree with most of this. But I would stay away from the juices and not drink any soft drinks at all.
(Obviously no alcohol
, which is full of calories and makes people eat more, aside from everything else.) Just drink plenty of water or milk
. Most fruit juices are nearly pure sugar water. Juice is better than soft drinks because it has vitamins, but you will do even better by eating the fruits instead. Because juice has no fiber in it, you absorb the sugar really fast, which apparently makes you more susceptible to gaining weight. I don't understand how this works, but I've been reading about it recently.( I'm writing a diet book with a professor of nutrition.) It's much better to eat oranges or apples than to drink orange juice or apple juice. If you do drink juice, drink the kinds that are full of pulp. Like carrot juice or oj with as much pulp as you can stand... Make sure to get LOTS of fiber, especially "soluble fiber," like the pectin in apples
. Fiber fills you up, so you don't feel so hungry, and makes the food go through you faster, which means you don't extract quite as many calories from it. Fiber makes you lose weight and reduces your risk of diabetes and heart disease. It will make you live longer if you get into the habit of eating lots while you are young. You can get lots of high fiber cereals now that are great for breakfast. But don't eat them all day, as too much cereal may cause weight gain (I'm not sure about this, but the scientific papers seem to say that). And look on the side of the cereal package and make sure that at least half the fiber is the soluble kind. Eat raw foods
because they are harder for your body to digest and will tend to give you fewer calories for eating the same amount of food, so you are still full. Like raw carrots vs cooked carrots. If you like salads, eat the kind that are green
(versus just iceberg lettuce) and don't put too much dressing on it, as that is high in fat and often sugar too.
I also agree about the exercise being good for you and your growing out of your round stage in a few years (try to be patient). My two sisters and I were all plump when we were teens and we all got skinnier when we got older. My older son did the same thing.
Another thing, Do Not Diet Strenuously!
I mean don't try to lose actual weight at your age, just try to grow into the weight you are. You definitely need lots of nutrients and energy for all your activities and growth. So don't go around starving all the time.
Also, Get Plenty of Calcium
for your bones, because this is the age when you can make your bones really dense. You are building the bone in your back and hips and legs that will last you the rest of your life and you want them to be really dense and hard. You do that by getting lots of calcium, lots of vitamin D, and by stressing the bones by jumping and running and dancing. Bones are actually made of living cells that build more bone the more you stress the bone by shocking it. If you sit around doing nothing, your bones become thin and bubbly, like a sponge and also more brittle. You don't want that!
When you are old you will be glad you drank lots of milk and danced now because you won't have broken hips like some of your friends and you'll still be able to jump around and dance.:) (It sounds weird now, but NOT having a broken hip is a fabulous thing when you are 80.) You can get calcium from milk, yogurt, and cheese and also many green vegetables and sardines
if you like them (you can look all this stuff up). With all the exercise you do, you probably don't have to drink non fat milk, but maybe stick to 1% or 2% milk for cereal and don't eat too much cheese or ice cream.
Be moderate. Eat lots of small meals, and stop as soon as you aren't hungry any more. You can always eat again later if you get hungry. But don't let yourself get so hungry you want to eat a whole lot at once. Pretty much eat as much fruit as you like. Nuts, like almonds, are good
too, but treat them as high protein, high fat food. They are good for you, but they are not low calorie. Avoid fried foods and high-fat, high-sugar things like donuts.
And I still agree with all those people who said not to worry about boy friends yet. That can wait, really.
But I don't blame you for not wanting to be called names. If it were me, I'd feel awful and want to go home and cry. If you would feel safe doing this, talk to one of your parents, or a counselor or a teacher at school and ask if the teachers and the administration can't do something to educate the other kids about not calling each other names. More and more schools are open to the idea that verbal abuse is not acceptable. Names CAN hurt. There are programs--people can come in from outside and give presentations, things like that.
You probably don't want to be singled out as the person who complained, but if there's someone you can trust, maybe you could say something confidentially and get something started. I bet you aren't the only kid this is happening too and everybody would benefit from some kind of anti-name calling program. Otherwise, just keep your chin up and have faith that you'll get through this happy, healthy and beautiful before you know it.