 Healthy Way to Get Results |
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=> I have been over weight since I was 8 or 9, and now I am almost 16.
I’m going to exercise every day for over an hour, but as far as eating...? Is there a healthy way that will ensure results?
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 Exercise is so important for weight loss. Many kids have questions about what to eat! For a few days keep write down everything you eat and the time of you are eating. For example,”¯ On Monday at7:30 A.M I ate a bagel with cream cheese, orange juice and a banana”¯, or”¯ for lunch at 12:30 P.M. I ate Big Mac with large fries and a large soda”¯. Be sure to include snacks too. After a few days, review what you have written and see if you can make any changes. For example,”¯ For lunch instead of a Big Mac I will have a turkey sandwich and baked chips with a diet soda.”¯
Be sure not to over restrict your calories. The calories you pick should be healthy ones to give you energy to exercise. Having a journal or note pad to write in helps you become aware of what your eating habits may be. It is also helpful to bring it to your doctor or nutritionist to review so they can offer some suggestions. Good luck.
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| Losing Motivation |
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=> I was wondering what keeps kids motivated to lose weight? Because every time I decide I’m going to do this I am really high and confident and then it just I lose my confidence. I really want to get rid of my weight because I’m going to be a teen soon and apparently it is a lot more harder to lose weight when you get older especially in that area. Can you give me some tips for motivation?
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There are all kinds of ways kids find motivation to lose weight. Some kids will want to lose weight so they feel better, physically and emotionally. Some kids are motivated to lose weight because they want to play a sport. Other kids may be motivated to lose weight because they want to feel better about how they look. Motivation is what keeps you going when you want to give up. You may have many reasons to want to lose weight which is usually the big motivator, but you also need other motivation to keep your spirits high and encouraging you along the way. This can include people to say encouraging things to you like telling you what a great job you are doing. Some times just accomplishing a goal like exercising a few days a week is motivation. Take a note book and write down why you want to lose weight and what motivates you to want to do so. Then write in your “Motivation”¯ note book daily keeping track of anything you have accomplished, or new motivations along the way, such as “I lost one pound this week”¯, or “my clothes feel looser than before.”¯ Eventually your note book will be motivation, and if you are ever feeling like you are losing you motivation you can take a look at why you want to lose weight. Good luck! |
| I Drink A Lot of Soda! |
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=> I'm really active and I eat healthy, but I drink
soda constantly. What can i do? Please help me... thanks.
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This is a great question! Calories in drinks like soda, juice, sweetened iced tea and lemonade are “sneaky”¯ calories. People grab something to drink because they are thirsty. Drinking one can of regular soda is like eating a baked potato! It has about the same calories. In fact the can of soda has a few more. The calories in a soda can are sometimes called empty calories. The calories are not very nutritious. The same can be said for juices too. It is much healthier and nutritious to eat the fruit! When you are thirsty, try and pick diet soda or juices, unsweetened iced tea and diet lemonade. Just by changing the types of beverages you pick, you will be cutting out calories you do not need! |
| Am I Doing Enough Exercise to Lose Weight? |
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=> By doing 30 min on an exercise bike and 30 curl ups everyday, how good do you think that would work to lose weight? Do you think it would at least help me to lose 1-2 lbs a week? Keep in mind, I don't ever exercise, so this will be a change in what I’m used to.
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You sound very motivated! Great job! You are on the right track with including an aerobic activity like riding a bike. The curl ups will help build muscle which will speed up you metabolism, which means you burn more calories even when you are resting! Be sure to also pay close attention to which food you chose at meals and snacks. Sometimes kids take too many calories during the day than what they are burning doing exercise! Take a look at these web sites which will give some tips about eating healthy and exercising. Keep up the good work!
The American Dietetic Association
My Pyramid
Denise Austin's Fit Kids
Get Fit, Get Right
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| I Have Trouble Breathing Sometimes--I Need to Lose Weight |
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=> I am over weight and want to lose it because I'm still little. I’m only 14 years old. I have trouble breathing, and it’s hard to lie down on my back. I want to get help. Do you have any answers for me so I can get help?
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It is great you are asking for help. It is very hard to lose weight on your own. You need the help of your friends, family and your doctor. To lose weight you need to eat right and exercise. Since you said you have trouble breathing, you should first talk to your doctor about what exercises are right for you before you start. Ask your doctor if there is a nutritionist you could visit with. Nutritionists can help plan meals for you.
The first you may want to list the foods you usually eat, what activities you do and who you have to help you, for example a good friend. See if you may need to make any changes. Start with one or two changes. It takes time to change habits. Take it one step and one day at a time. Good luck!
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| I Eat Right and Exercise, Why Can't I Lose Weight? |
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=> I'm trying so hard to lose weight. I eat right, I exercise and I take the stairs. What's wrong will you help me?
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You are doing a great job eating healthy and exercising. It is not very easy to lose weight! It takes time, and that is a fact which frustrates a lot of kids! Everyone wants to see results of all their hard work and quickly. It is so important you continue doing what you have been doing to lose weight. Think about setting small goals for yourself, and include goals that do not always include number of pounds lost. For example, make a goal to try a new exercise this week. If you enjoy this activity then make a goal to do it at least 2 or 3 days a week. Maybe make a goal to pick a fruit you have never tasted over a snack you usually eat. Once you take the focus off the amount of weight you lost, it might help with your frustration. Once or twice a month take a look at your plan including the foods you eat and the exercises you do and decide if there is anything you may want to change, and add in your new goals. Good luck! |
| What Exercises Can I Do to Lose Weight |
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=> I know everyone just says eat healthy and exercise, but can you give me some exercising tips, not how long I should do it, but what I should do. THANKS!
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Exercise is anything that will get your heart pumping. Walking, riding a bike, swimming, hiking, dancing, aerobics, playing soccer, playing baseball or any other activity you can think of is good exercise. What you need to think about is which exercise you enjoy doing. Any activity will burn calories, but if you do not like to do a particular activity then you will make excuses not to exercise. For example, if you do not like to ride a bike pick walking or swimming instead. At first you may want to start exercising for 10 minutes a couple days a week. Once you feel comfortable with 10 minutes, then you can add more minutes every week.
Some activities burn more calories than other activities, but remember to pick something you like then you will look forward to exercising instead of dreading it. Take a look at a few exercises ideas on the following web sites. Good luck!
Denise Austin's Fit Kids
Get Fit, Get Right
Sparkpeople.com
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| Using Adult Diets |
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=> I’m very overweight and I’m only 11 years old. I've tried so many grown up diets but I will lose some weight then I gain it all back. I have very low self esteem and I don’t know what to do. I need a strict easy diet I can follow that when I end it I won’t gain all the weight I lost back. PLEASE HELP!!
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I think you answered your own question! You mentioned you have tried many “adult”¯ diets. Many of these diets are very strict which means they restrict the amount of food you eat, they cut out many important food groups and they are hard to follow. This is why they do not work and many people like you gain the weight back! What has helped people to lose weight is changing their lifestyle. This means you need to change the way you eat and you need to include exercise. Kids like many adults look for a quick way to lose weight. This way just does not work! This may be what is affecting your self esteem. The diets that offer quick weight loss are too hard to follow so when kids can not lose the weight or gain it back it seems like you failed! Remember you did not fail, the DIET FAILED! Forget “dieting”¯. Try and just to focus on being healthy. There are some helpful and fun web sites that can help you get started. Take a look at the web sites listed below. Good luck!
Denise Austin's Fit Kids
Get Fit, Get Right
Be Active Kids
The American Dietetic Association
My Pyramid |
| I Want to Lose Weight this Summer |
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=> There's no other way to say it. I'm really overweight. I have never been teased about my weight. But my parents are all giving me a hard time about being overweight. And I've trying to lose weight this summer. But I don't exactly know what I should and shouldn't do to lose weight. What's a good way to lose weight and be healthy?
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Your parents may not know how to talk to you about being overweight. Sometimes parents feel like it may be their fault or may feel funny talking about it in general so it may come across like they are not being very understanding. It may be that they just don’t want to hurt your feelings or may think if they get on your case about it, you will lose weight. Make a list of what you think you need help with in order to lose weight. Include things your parents can help you with like buying healthy foods or even just listening to you. To lose weight you have to include eating healthy and exercise. Think about looking for a local class maybe even at the local YMCA where you can learn healthy eating and exercise. There are many web site posted on the Weigh2Rock web site. The most important thing is that you make a plan for each day and make goals you know you can achieve. This will keep you motivated along the way. Good luck!
Denise Austin's Fit Kids
Get Fit, Get Right
Be Active Kids |
| All I Think About is Food |
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=> My problem is that my mind is on food all the time. Sometimes I may not
be hungry, but I will eat because it's there. I’ve tried so much
but it seems nothing helps. I need your help because I want and need to
lose weight, but I don't know how because I'm only 12 years old. If you
can help me I'll greatly appreciate it. Thanks!!
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This is a common problem most kids experience. It is important you realize that you are not hungry, but for some reason, all you think about is your next meal. Have you ever tried to focus on something else when this happens? After a while you will be able to “train your brain”¯ to be able to focus on something else like an activity etc. which will distract that feeling of always want to grab something to eat. Picture a wave in the ocean. When the wave starts is can be small but as it moves towards the beach it gets stronger and bigger. Once it crashes, it becomes small again and like a ripple. That is similar to how the craving or urge to eat feels. Practice at least once a day when you feel like eating, but realize it is not because you are hungry. Make a plan of some things you can focus on like listening to music, going for a walk, calling your friend on the phone or any thing else that will take you mind off of eating. Good luck! |
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