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I am 13, any suggestions on how to lose weight fast, efficiently, and healthy?

My BMI says i am at risk of being overweight and i just want to be healthy and maintain a healthy weight. i need easy suggestions that i can do on my own (mind my age) for free and that will be quick. i need to lose about 12 pounds.

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5 Responses to “I am 13, any suggestions on how to lose weight fast, efficiently, and healthy?”

  1. Bionnaa. said :

    Okay dear, I have the perfect thing you need to do. You literally can’t go wrong 🙂 just follow the rules. They’re simple and they work.

    #1, don’t starve yourself, but also, don’t eat when you’re not hungry. If you notice you’re eating very little and not hungry, maybe try to fit in a few more fruits and veggies just to make sure you’re not under nourished. The trick to eating is eat when you wake up or within that hour. Eat a decent meal, hungry or not. Throughout the day, eat anything fresh and healthy. Don’t eat over 1250 calories a day!

    #2, drink water whenever you can. Try to stay away from anything else. Maybe a diet soda every now and then, or some vitamin water is good too! 🙂

    #3. no matter what you CAN’T avoid working out, so here’s some simple things to do. Every second day, go for a 30 minute walk, straight. If its on a tredmill, walking in a mall, downtown, bike ride, anything for a straight half an hour. On the days inbetween when you don’t have cardio, do this.

    Take weights (5 pounds is what I use), lay on your back with your knees up. keep arms straight the whole time, bring your arms straight up in the air, then down above your head till they almost hit the ground. Do this thirty times, and PUSH YOURSELF! Take breaks when needed.

    Lay on your side and bring your knee to the ground, then kick into the air keeping other leg slightly bent. Do this thirty times for each leg 🙂

    Squats! Just stand with your feet hips width apart, feet facing out, and squat as low as you can while keeping a straight back. Do this thirty times.

    Situps! Keep those toes on the ground, do a sit up, twist to the side, then repeat, twisting to the opposite side. Do this thirty times.

    Opposite sit ups! Lay on back and raise legs with knees bent at a 90 degree angle. Raise your butt off the floor, keeping your upper body on the ground. Do this thirty times.

    This should keep you good for a while 🙂 the cardio helps to loose the weight, (jogging and running work good too! Start off small though!) eating healthy helps make sure you’re also loosing the weight, and working out keeps you more firm and toned so you wont only be skinny and feeling great, but will be tight and muscluar but not manly 🙂

  2. ✴Alex✴ said :

    Here are some tips:

    Drink only water
    NEVER skip a meal
    Eat breakfast an hour within waking up
    Stop eating 3 hours before you go to bed
    Switch to healthier alternatives (yogurt instead of ice cream, etc)
    Bring your own lunch to school
    Avoid white breads as much as possible (hot dog buns, white bread for sandwiches)
    Walk places rather than car, (library, friends house, store)

    For exercise, I started jogging at my school track most days of the week. I started off by jogging/walking a mile, then as the days went by, I was able to jog 1 mile, then 2 miles nonstop. To jog nonstop you should go at a slow steady pace, (fat burning zone)

    Another thing I do is ride my stationary bike for about an hour a day. So if you can get to one of those, use it, if not then go on a bike and ride around town or try riding on your school track when no one is around. Go walking with your family or dog after a meal, do jumping jacks, jump rope, crunches during tv commercials. Keep moving.

    I started this plan when I was 14 years old, 5’1 and 161 lbs. Now I am 15 years old, 5’1 and 1/2 and 116.5 lbs. I never thought I’d get this low since I have been overweight most my life. But if you give the effort and 150%, it will come off as easy as it came on.

    Coming from a girl who couldn’t stick to a exercise routine or diet, you need to find an activity you really enjoy, try them out, you may be surprised. I was, I never thought i would enjoy jogging, but I get excited to go do it every night, and it helps me relax for the night. Do something you love doing, and exercise will not be a hassle at all.

    Take Care, Alex

  3. Anna said :

    You should check this out this program that I tried. It works fast for me and I lost 13 pounds in 3 weeks. You can find more information here

  4. Mary said :

    one simple way is to supplement all ur drinks for water

  5. katty said :

    First start an exercise routine. Daily 30 minutes am and 30 minutes before you go to bed. The am routine is designed to get you going and the pm is to relax you and prepare you for restful sleep.

    Diet can be simple changes. Omit fried foods and sodas. Better yet all fast food. Drink 6-8 glasses of water to stay hydrated.

    sample menu:
    meal 1
    1/2 cup soy milk with 1 cup low sugar instant oatmeal “any flavor”
    1/2 cup berries or banana

    meal 2
    apple with cheese slice or 1 tsp peanut butter or 1/4 cup walnuts

    meal 3
    2 cups raw veggies “carrots, celery, spinach or salad mix”
    3 ounce can tuna with Pack of Kashi crackers
    limit yourself to 1 tsp salad dressing or lemon for dressing

    meal 4
    cranberry juice or v 8 juice

    meal 5
    3-6 ounces of a lean protein
    2 servings of veggies ( 1 cup raw is a serving or 1/2 cup cooked)
    *potatoes are ok too!
    1 slice bread, 1/2 cup pasta or rice (you need a grain)

    It is ok to eat desert 1-2 x weekly Just not every meal or every day.

    am workout ( no equipment or $ needed)
    Yoga : go to Yoga Journal . com and look at their am routines for beginners. Add some breath work aka as Pranayama
    Jog in place for 5 minutes or jump roap
    walking lunges, pushups, crunches, bicycles and stretch

    pm workout or midday ( You can do all three)
    walk/ jog for 30 minutes
    walk 10 minutes, run or jog for 1 minute, walk again for 2 minutes and repeat the jog walk sequence for 5 x that is 15 minutes. Then finish with a 5 minute walk.
    Look up a pm Yoga routine

    You can even cut the exercise down to 20 minutes. It will make a huge difference.

    There are many great routines on line. What makes them work is that you enjoy it and will actually do it.


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