MARCHING ON

15 year old girl needs help losing weight.?

I’m begging you, skip the lecture. I do NOT think I’m fat, however, I’m uncomfortable with how my body looks and I’m a little alarmed at how much weight I’ve been gaining recently when my fat intake hasn’t really increased. I’ve been in marching band gaining muscle (yes, it really does give you that) but I don’t think that’s the only problem. I’m fifteen, 5’5″, and about 154 lbs. It mainly shows in my stomach, thighs, and a little neck. I’d like to lose weight as fast as I can, but my school life is pretty busy right now. I’ve looked online and at many guides for weight loss but they all seem to disagree. Are there any tried-and-proven weight loss guides for me? Thanks in advance. [:

The only nonsurgical way to lose weight is to eat fewer calories and/or burn more calories. If you ever hear anything else it’s either a complete myth or it involves unnecessary and possibly dangerous metabolic changes to your body for the loss of only small amounts of weight.

You’re already doing a physical activity that gives you some exercise (burn more calories). So the next step is to learn more about healthy eating and eat less (eat fewer calories).

After you take that step, and make sure that you’re comfortable with it and following through with it, then you should also probably start adding in some additional exercise, like maybe just 15-25 minutes daily at a higher intensity than marching band gives you. Marching band is probably a good endurance building exercise but probably not that good for aerobics.

You should make whatever exercise you do as convenient as possible for you, like an exercise video or something, so that you can make sure you’re doing it everytime instead of having to go far out of your way to get it done. You could also try to get into something else at school like cross country or swimming but those changes might be too big for you to make right now.

The best online diet site I’ve seen is anne collins.

http://www.anne-collins.com/

They have a lot of helpful information not only about diet and nutrition but also about exercise, general health issues, calorie tables, etc.. Just look through it and you can get a lot of your questions answered there instead of coming here and having to sort out truth from falsehood. There’s huge amounts of misunderstanding and misinformation, plenty of fad diets, fad supplements, etc. to be found all over the web, but I’ve never found anything misleading or incorrect at the anne collins site.

I am not trying to sell you any one site or method, I have no financial interest, and I don’t even use any specific anne collins program myself (because I don’t need to), but I’ve answered a lot of these sorts of questions, have done my research, and I think this is definitely one of your best choices.

The important things for you to remember as you set off on this 2 point diet and exercise program are probably as follows:

Don’t worry about rapid weight loss or starvation diets. Just learn to estimate calorie content of the foods you eat and learn about portion sizes; learn about basic nutrition and develop an ability to identify healthy and unhealthy foods; and develop good habits like eating smaller portions more frequently, eating from hungry to not hungry rather than not hungry to full, eating more slowly and enjoying each bite, drinking more water and zero-calorie beverages rather than consuming your calories in liquid form, and not eating at night.

That’s going to be plenty to learn and by the time you get all that down well you will already have lost a good deal of weight and have the knowledge and habits you need to lose more. Rapid weight loss just won’t seem as urgent a need by the time you’ve learned all that but you’ll be able to do it if you still want. Honestly you should probably never be losing more than 2-4 pounds a month max in my opinion … slower is better. You can lose weight faster but what you really want to do is lose it at a sustainable rate with a diet you can stay on. If you can’t or won’t learn these things then you won’t have the tools and habits you need to keep the weight off.

Also, in this process you’ll get rid of your mistaken ideas and learn to spot the myths that others promulgate. For just example, one thing you said suggests that you think that eliminating fat from your diet will cause you to lose weight, but it won’t necessarily do so and could be bad for you.

As a student you probably face some special challenges such having only a single scheduled lunchtime for 8 full hours. I’d recommend a small breakfast, carrying a snack or two to school (like a nutrition bar and a piece of fruit or a carrot or raisins), eating a small healthy lunch at school, and then eating two small meals after school (one when you get home and one later that evening). Don’t eat your snacks all at once but eat them before band practice and when you get hungry. This sounds odd that I’d be telling you to eat more often but, in fact, it’s part of ultimately eating less.

You should also not worry about being too skinny or getting into what I call the “thin-sickness” mentality. 150′s is not really all that bad and I’ve seen women your height for whom the 140′s is probably the right weight, but it’s not common. I expect that the 110′s to 130′s is more likely to be about the right weight for you. You already indicate that you know that retaining muscle is just as important as losing weight so that’s good.

I hope this has helped some and some of my other answers in diet & fitness might help you as well.

Good luck!

edit: John Peters also gives some good advice so take a look at his answer too.

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