YaY asked in HealthDiet & Fitness · 9 years ago

How to lose weight for a teen girl?

I need to lose 40lbs to be in the healthy rang. My BMI is 29 for my height of 5'6" and losing 40lbs would put me at 140. Don't plan out my food, but please tell me how many calories I need; how fast I can lose it, what food help you loose/gain weight. My places I need to lose weight is my inner thigh and tummy. =/

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  • ?
    Lv 7
    9 years ago
    Favorite Answer

    Eat your BMR and all of your activity will be burning fat.

    Whether you want to gain weight, lose weight, add muscle, or maintain, you should use the same diet. In other words, everyone should be eating essentially the same macro nutrients (carbs, fats, protein), micro nutrients (vitamins, minerals, fiber, etc.) barring special health or medical considerations because we all have essentially the same physiognomy and there is only one version of peak health. Here is how we should all eat according to the US National Institute of Health who are among the best health professionals in the world and the people doctors listen to in the US.

    OPTIMAL INTAKE

    Eat varied, wholesome, and high quality foods such that your daily caloric intake is about equal to your daily caloric burn while keeping your macro nutrient ratios at about 55/25/20 (%calories from carbs/fats/protein). Only slight changes should be made in the macro nutrient ratios to accommodate the extreme demands of special activities such as extreme athletics or inactivity due to illness.

    Note: Here are the details in case you're interested:

    http://health.gov/dietaryguidelines/2010.asp

    http://www.nlm.nih.gov/medlineplus/nutrition.html

    You get to make the food choices (no supplements without a doctor's recommendation) based on your location, culture, available foods, personal preferences, personal resources, food allergies, etc. However, the words "varied", "wholesome", and "high quality" are important. And, you should consume your food in 4-6 daily meals with healthy snacks between such that you're nourishing yourself every two hours when awake.

    VARIED means a variety of foods including fruits, dairy, meats, vegetables, grains, nuts, etc.

    WHOLESOME means as unprocessed, unrefined, nutritious as is practical.

    HIGH QUALITY means using the best ingredients, the least contaminants or fillers or unnecessary chemicals, etc.

    •FAT LOSS: If you want to lose fat, simply adjust your portion size (the amount you take in at meals and snacks) down such that your daily caloric intake is about equal to your BMR. If you eat your BMR in calories daily, you will have plenty of nutrition and food choices and all of your activity will go toward burning fat. Most people can lose one pound per week averaged over the term of the diet by eating their BMR. You can calculate your BMR here ---> http://www.calculator.net/bmr-calculator.html

    TRACKING

    Nutrient tracking is necessary to ensure you have the optimal caloric intake and macro nutrient balance. For most people, tracking is only required for fat loss because of the difficulty in cutting intake and nutrients while maintaining digestive and appetite satisfaction. Tracking makes it necessary to read labels, look up food nutrients, record data, plan meals and recipes, etc. And, as annoying as it may be to have to track, it is easier to do today than ever before with the help of website such as My Fitness Pal ---> http://www.myfitnesspal.com/ . And, once the fat loss dieter reaches goal weight, tracking my be discontinued. Here's my tracking as an example --> http://www.myfitnesspal.com/food/diary/clickmaster . Tracking will also force you to make good food choices because bad ones will either drive your caloric intake over the limit or create periods of hunger in waking hours. Ideally you want all your hunger to be while you're sleeping.

    CHEATS - Another benefit of tracking is planning "cheats". "Cheats" are great because they ensure you can stay on track but still enjoy some of your birthday cake or have that pizza to celebrate a holiday of decadence. "Cheating" is important because there's more to life than just dieting.

    BANKS - You can also "bank" calories simply by adding up all the calories you've saved by eating below your limit over the past week and then indulging yourself by that much excess without interfering with your fat loss. It's like putting calories in the bank for use at the end of the week. Cool huh?

    Of course, cheats and banks should be you used judiciously so as to not interfere with the loss rate. The tracking numbers will help keep you honest.

    I can't stress the importance of tracking enough. Trying to control your body composition without tracking is like driving blindfolded. You know where you want to go but you can't see the hazards so you will eventually run into trouble.

    Good luck and good health!!

    PS: Here are some good websites you may find useful.

    • BEST FOR TWEENS & TEENS http://teenshealth.org/teen/

    • EMOTIONAL EATING http://www.youtube.com/user/josielenore#g/a

    • A MUST FOR DIETERS http://www.freedieting.com/

    • BEST DIET TOOL ON THE WEB http://www.myfitnesspal.com/

    Source(s): • NUTRITION DOT GOV http://riley.nal.usda.gov/ • ALL ABOUT FOOD http://www.mypyramid.gov/ • FOOD DATABASE http://nutritiondata.self.com/ • US NIH WEBSITE http://nih.gov/ • BEST HEALTH WEBSITE http://health.discovery.com/ • MAYO CLINIC ON FITNESS http://www.mayoclinic.com/health/fitness/MY00396 • ALL ABOUT HEALTH http://www.hsph.harvard.edu/ • DIETARY GUIDELINES 2010 http://www.cnpp.usda.gov/dietaryguidelines.htm • DIET TIPS FOR FAT LOSS http://www.examiner.com/diets-in-phoenix/jennifer-... • EZ CALCULATORS http://www.calculator.net/weight-loss-calculator.h...
  • 5 years ago

    1

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  • Anonymous
    4 years ago

    I found the book to be very informative and easy to read.

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    It clearly works and if I'd followed it exactly I think it would scare the living daylights out of me because of the amount that I'd lose. So thanks again for the information. I've never purchased anything like this before because they are usually full of trash, but 3WD has been a pleasant surprise.

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  • Anonymous
    6 years ago

    Stay free from glucose, food made of starch and saturated fats. Drink heaps of fluid, healthier fruits and vegetables, nut products & go by foot at least one half an hour a day to start (:

    Take care-

    RE:

    How to lose weight for a teen girl? -

    I need to lose 40lbs to be in the healthy rang. My BMI is 29 for my height of 5'6" and losing 40lbs would put me at 140. Don't plan out my food, but please tell me how many calories I need; how fast I can lose it, what food help you loose/gain weight. My places I need to lose weight is my inner thigh and tummy. =/

    Source(s): fastest way to lose weight: http://servicesarticles.com/LoseWeightProgram/
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  • Anonymous
    6 years ago

    I lost weight when I studied abroad in the Czech Republic. You do a lot more walking in Europe, and the food is generally a lot better for you. I'm not saying you won't gain weight if you're chowing down on the same unhealthy foods we eat in the US, but if you go native, you may actually lose weight.

  • Anonymous
    6 years ago

    Losing weight is a long term project, weight needs to be burned as slowly as it was accumulated.

    Ingest a wee bit less and burn off a little bit more, and be persistent, accomplish it each and every day with out overdoing it however, keep going for many years, probably 4 years.

    take care..

  • Anonymous
    5 years ago

    Stay at arm's length from all kinds of sugar, starches and unhealthy oils. Drink loads of liquids, fresh fruits & vegetables, nut products & go by foot at the very least half an hr a day to begin with-

    Good Luck!

  • 5 years ago

    Eat 5 6 small meals a day instead of 3

  • Anonymous
    5 years ago

    Stay at arm's length from sugars, food made of starch and unhealthy oils. Drink loads of fluid, healthy fruits & vegetables, peanuts & take a walk at the very least half an hr a day to begin with.

    Hope I helped..

  • Anonymous
    9 years ago

    If you go at it and stick to your plan, you can lose it all by summer. Eat between 1200 and 1500 calories a day. Try to walk or run as much as you can. Maybe do some yoga.

    Source(s): I've lost 10-15lbs since June. I'm 15 (almost 16 =D), 5'3". and about 145lbs with a BMI of 25.7 and my BMI used to be in the high 26 range and I used to weigh almost 160. I'm still losing weight.
  • 4 years ago

    Volunteer to offer meals or help build property.

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