Weights & Measures Day 2017 is on Saturday, May 20, 2017: teenager weight lose help?

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teenager weight lose help?

Drink at least 8 cups of water per day, and only water! No pop, or juice. Make sure you eat plenty of fruits and veggies. Stay away from 'bad carbs' (white rice, white bread). Make sure it's whole wheat or whole grain. Measure out your food, and get a weight loss app. Figure out your daily calorie needs online, and make sure you do plenty of cardio (running, walking, biking) good luck :)

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ARMY- Push ups & Pull ups?

ARMY- Push ups & Pull ups?

For body weight exercises, the best way to get better is to keep practicing. They aren't about being strong, they are about muscular endurance.

Do as many pushups as you can without stopping. Rest one minute. Repeat. Do 3 sets like this, every other day if possible. Or, fit them in at the end of your normal chest/triceps workouts when lifting. The same strategy works for the pullups, either do them on the days between pushups or fit them in with your upper back/biceps lifting days.

Realistically, how much weight could I lose in 10 months?

Realistically, how much weight could I lose in 10 months?

If you do it right, by losing the weight slowly, eating healthy and enough and exercising enough, you should lose at least 22 pounds of fat reserves in 10 months and get to 240lbs or less because you would lose some water weight which would probably be more than your muscle mass gain.

Your healthy weight, at 5’10 would be between 130lbs and 170lbs so your goal could be to lose around 92 pounds to get at the top of the healthy zone.

You could also try losing one pound of fat reserves a week doing 3,500 calories of exercising but you would need a couple of rest days a week so you would have to exercise like 700 calories a day for five days a week. Needless to say, exercising for hours when you’re not eating more to get more energy to exercise (since you want to use your fat reserves) is extremely hard.

(Note: a day where you don’t exercise is not “bad”…it’s just a rest day).

Only once in my life did I lose 10 pounds in 10 weeks and that was so hard that I’ll never do it again. I ate very healthy and enough to cover my Basal Metabolic Rate (BMR) and I had to exercise a lot (aerobics and weight training), without eating more for it.

If I have to lose weight nowadays, I’m wiser and aim for no more than half a pound of fat reserves loss a week, which is 1,750 calories of exercising, like 350 calories for 5 days a week with 2 rest days. In fact, losing weight for me now just means that I have to eat healthier and exercise more and I lose weight without worrying how long it takes and I never have more than a few pounds to lose. Last time I lost 10 pounds, it took 7 months and then I was like “oh…okay…I can eat more now”.

Now, because you have a lot of weight to lose and you’ll need a lot of time, you should lose it very slowly since the slower the loss, the better your chance to not regain it faster than when you lost it.

Losing one pound of fat reserves does not mean losing one pound of weight on the scale because it does not take into account muscle mass gain (which is very good) and water and waste fluctuations, which can be huge and are very confusing and irrelevant since only temporary because eventually, your body settles down. Eating healthier and drinking more water will make you lose water retention (less sodium) and waste (more fiber and better regularity).

Using a tape measure (once a month, when you’re not bloated) to chart your progress will reassure you because when you lose half a pound of fat reserves but gain some muscle mass and some water weight so you don’t lose any weight on the scale…it’s a little depressing, when, in fact, you should be happy, and you get happy when you use a tape measure and lose half an inch somewhere, or even a quarter of an inch (like the thighs) even if you did not lose any weight on the scale.

Women, size 10 and under, go down a dress size when they lose an inch on their measurements, heavier women need to lose 1.5 inch to go down a size.

Muscle mass takes 3 times less space than fat reserves (for the same weight) so when you lose fat reserves (with aerobics) and gain muscle mass (with anaerobics…calisthenics and weight training using small free weights) then you get thinner, even if you don’t lose weight.

Now, VERY important…you’re not eating enough. Your BMR is 2,000 calories (female, 24yo, 5’10, and 262lbs = 2,008). It’s high because you’re young, tall and big. It will get down as you lose weight and grow older. I’m older and shorter than you and I’m 120lbs so my BMR is only 1,233 calories and I would try to never eat less than that. I could eat 1,500 calories if I exercise for at least 35 minutes in my THR zone (Target Heart Rate) so I could still maintain my weight.

As I, you should NEVER eat under your BMR on purpose or your body, that marvelous adaptable system, will adapt to a lower caloric intake by lowering your metabolism. Once your metabolism is down the drain, it will be very hard for you to use your fat reserves but very easy to make more.

You should be able to eat 2,000 calories and lose one pound of fat reserves for each 3,500 calories of exercising that you do. If you don’t, this could mean that you already have a lower metabolism, especially if you already ate under your BMR in the past so your body adapted. Then you have to figure out your adjusted BMR (your calorie intake when you can maintain your weight) and never eat under that or you’ll make it worse.

On a 2,000 calorie diet, you would need (for your organs, brain, skin…) about 20% of good dietary fats like the good oils, fish, nuts, seeds, avocado, olive…You should not get more than 5% of the bad fat (partially hydrogenated fat and fats from animal origin) which you don’t need. Each gram of fat is 9 calories (grams of proteins and carbs are 4 calories) so you would need 45 grams of the good fat and not get more than 11 grams of the bad fat (try to avoid those as much as possible, only getting some in low fat dairies and lean meats and your occasional junk food).

Eating healthy is about avoiding the unhealthy food as much as possible. Once you stay away from fast food (any restaurant food, really), packaged and boxed food (except for bread, pasta and rice, if you don’t make your own bread/pasta), canned food, prepared and processed food, then you’re left with the fruits/veggies, whole wheat food (the brown kind of bread, pasta), brown rice, lean meat, low fat dairies and the good kind of dietary fats.

Also the cooking method can double the calorie content of a meal, so learn about healthy cooking without having to add extra fats, like using a steamer (using water), a rotisserie (using heat and herbs), a slow cooker (using homemade broth and herbs), a pressure cooker, a grill…

Once you cook your own meals, you can control the calorie content because your control the cooking method and all the ingredients. A lot of people are overweight because they keep eating food that they did not cook.

Now, about your “bad days”…try to change your attitude about this. You can have any of the bad stuff occasionally so they don’t become forbidden obsessions. Have a few French fries, or one slice of pizza (with a big side of your favorite veggies and some lettuce so you don’t have to eat two slices) or a cookie, once in a while. It’s not “bad”…it’s enjoying life. Just don’t eat unhealthy food every day and make sure to watch out for proportion sizes.

About your “alcohol” remark…when I was on my 1,200 diet, I could still have a glass of wine for dinner (I’m French) so the key is in moderation.

You should add weight training to your exercise routine. Doing calisthenics (using your own body as weight, like with pushups or lunges) is too hard when you have a heavy body but you could use small dumbbells.

Muscle mass is the weight loss miracle. Not only does it make you look better, thinner and toner but also makes you stronger so your aerobics get easier and more efficient and you burn more calories while exercising. Also carrying grocery bags or anything else is so much easier when you have some muscles in your arms.

Once you get more muscle mass, your metabolism goes up on a 24/7 basis. Each pound of added muscle mass need 35/50 calories a day to maintain (not even counting the calories for the exercise). Think about this for a minute…it’s 12 to 18 thousand calories a year…it’s 3 to 5 pounds of fat reserves a year that you would either lose or at least not gain (if you eat it).

Also on those days when you’re resting and feeling a little soreness because your muscles are repairing stronger, you can rest assure that you’re burning a lot of calories even if you’re not moving.

I think you should aim for half a pound of fat reserves loss a week and 92 pounds total to reach your healthy weight.

You’re thinking, “Wait a minute that is 184 weeks which is 3 and half years! Are you kidding me?!”

You could cut that time by half if you build up muscle mass with weight training.

Also, you should always have low expectation when losing weight so you don’t disappoint yourself. Losing half a pound of fat reserves a week is a great success, whatever the scale says.

People trying to lose one, two or three pounds a week usually mess up their metabolism, slow down, stabilize and then regain the weight. They’re more interested in what the scale says than in exercising for 3,500 calories for each pound of fat reserves that they need to lose and gain muscle mass.

In your case, chances are, the more you lose, the faster you will lose as you will get in better shape, get more muscle mass which will make you burn more calories while doing your aerobics. Add 3 pounds of muscle mass (it takes 3 to 6 months for a woman doing light weight training) to your body and in the course of 3 years, those will devour 27 to 45 pounds of fat reserves that you won’t have to lose with exercising…neat!

Then when you reach your goal, you keep exercising just enough to maintain your muscle mass so you can maintain your weight.

I wish you the best.

Agoda
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