Teen Weight Loss - Real Advice That Works

[Kernowjames]

Break down
-About Me
-Motivation
-Diet
-Fitness

About Me

I'm 16 and have lost a fair amount of weight over the last year. This time last year I was 15 stone and now I'm just under 10 stone. I was extremely unhappy with my body image and hated being out the house, in public places and especially school. Yes, I am only 16 but with losing this amount of weight and trying different things I believe I have a lot of advice to offer. If I am able to help change one persons life the way I managed to change mine this post would be worth every second. I have now achieved what I wanted, hope this helps you do the same!

Please note I am going to be totally honest in this post of my views and opinions.

Motivation

Before even attempting to lose weight and change your body image you need motivation. This could be anything from a target weight, a better shape or to pull a certain girl. Personally my motivation was girls. From the very beginning my motivation was to look better to attract girls in my school and let's face it the better you look the more attractive girls you will have a chance with. Without having something serious to motivate yourself through weight loss you will struggle to be successful. During all the tough times of exercise and diet I would think why am I doing this, what's the point...everytime I would remind myself if I want to get with this really hot girl, I need to keep going! Find something that can motivate you. Something I would suggest which many would disagree with is don't do it for yourself, do it for someone else! Show that person you can do it!

Diet

There are many diets around which claim to aid weight loss which simply don't work and are extremely misleading.

First I'm going to list some tips so if you don't want to try the diet I suggest you'll be more than capable creating your own extremely effective diet.

1. Check all food packaging for its calorie content AND it's carbohydrate content.(Especially cereals, they're the worst for calorie content!)
2. Never use shakes which claim to aid weight loss, they're a total waste of money!
3. Eat vegetables instead of fruit where possible.
4. Stay away from products claiming to be healthy (they're usually not!)
5. Low fat doesn't mean low calories!
6. The biggest tip I can give is fat is better than carbohydrates. (they're both energy sources but fat takes long to digest whereas carbs if not used are turned quicker into body fat)
7. Track calories using 'myfitnesspal'.
8. Eat less!
9. Have a calorie deficit each day! (eat less than you need e.g 1500 calories instead of 2200)
10. Drink water and coffee! (drink coffee when you are hungry! It fills you up!)
11. Drink water while you exercise, you will be able to drink a lot more and it helps burn fat!

I used a diet which I know as 'the caveman diet'. This diet is challenging but worked for me!
This diet consists of eating anything the cavemen had acess to. This means lots of meat, vegetables and no processed food! This diet is extremely low in calories which means calorie deficit.

Foods I would avoid
1. Bread
2. Crisps
3. Bananas
4. Any fancy cereal. Stick to simple things like cornflakes.
5. Chocolate

If you have any other questions about diet feel free to ask! Stay away from fats and carbohydrates you can't go far wrong!

Exercise

This is all about logic and the afterburn effect. A simple way of putting the logic part is working a small muscle for example the bicep will burn less energy than a much larger muscle like the muscles in your thigh.

The exercise routine I used (5 sets)...NO EQUIPMENT NEEDED!
1. 10 press ups
2. 10 sit ups
3. 15 squats
4. 10 burpees
5. 10 jumping jacks
6. Sprint on spot for 8 seconds.
7. Rest for 30 seconds

This routine is purely for weight loss, muscle gains will be minimal.

Exercise tips
1. Complete all reps fully
2. Intensity is key! Reduce rest times to a minimal, knock of 5 seconds rest each week.
3. Drink plenty of water

[Renata_cmp]

I know a lot of stuff about nutrition, so i'll try to "complete" what you wrote.
-Eat vegetables at every meal, as well as proteins and complex carbs
-Do daily cardio (cardio is far more efficient than any kind of workout for weight loss, and it doesn't burn muscles), 20 min to 45 minutes everyday
-Drinks a lot of water
-Sleep well and long enough (at least 8 hours every nights)

Foods to avoid:
-Every kind of pre-made meal or any kind of products with more than 10 ingredients, or anything that contain stuff that you can't pronunce (like 'maltodextrine de soja" or whatever)
-any simple carbs like white bread, potatoes, white rice, sugar, etc...
-Anything with sugar added, if you want sweet stuff, eat things with natural sugars like fruits.

and finally, don't reduce your caloric intake more than 20% below what you need. (if you need 2500 kcals, go to 2000 per example) cutting more than that may result in muscle loss instead of fat loss. It'll be a very long process, but you'll be assured to lose fat, and not water or muscle.

[shadysam]

half of this isn't even true tf.
it doesnt matter what you eat as long as youre eating below maintenance.
"eat vegetables instead of fruit"
wtf are you talking about?
"water helps burn fat"
i have no words

[Ben_Frost]

Water doesn't help burn fat per se, it's the fact that it fills you up with 0 calories instead of filling that extra space in your stomach with more food.

All you said was mostly true, but personally I think both vegetables and fruits make a good addition to your diet, I think maybe you meant more vegetables than fruit. And about the coffee, I went into a diet that helped me lose 40 pounds in 6 months, it may not be impressive, but it is impressive for people with low motivation and difficulty to start a diet, and I never had to take a single sip of coffee. I personally would avoid it, caffeine just makes you go on a rush and supress hunger at the cost of your body reserves and water, and that can't be good for long.

Also, I never stopped eating sweets and junk food, I just learned to balance it all with healthy food so that my calories never exceeded my daily needs. It just won't help you if you totally forbid yourself from a little treat every once in a while. For me it worked. And I never used an app to track my progress, I went for good old paper and pencil, I found it was better to write down my progress myself and feel the satisfaction of having things done by myself.

Another tip I'd like to add is, don't eat the same amount of calories everyday, shift them. One day eat what you need, the next day eat less than that, the next even less, the next one a bit more over what you need, then reset, and then randomize the pattern. It did work for me and now I weight my healthy 135 pounds.

[shadysam]

Another tip I'd like to add is, don't eat the same amount of calories everyday, shift them. One day eat what you need, the next day eat less than that, the next even less, the next one a bit more over what you need, then reset, and then randomize the pattern. It did work for me and now I weight my healthy 135 pounds.

not true, randomizing the pattern is a placebo at best and won't help you anymore than strict dieting and will most likely hinder your progress.

how tall are you also? 135 is rather slender, especially for a guy.

[Ben_Frost]

not true, randomizing the pattern is a placebo at best and won't help you anymore than strict dieting and will most likely hinder your progress.

how tall are you also? 135 is rather slender, especially for a guy.

It is true, since you're not adjusting your metabolism to a set amount of calories for a long period of time I also never said it was a loose diet and not strict, you have to be strict into not eating super fatty meals, excessive amounts of sweets and any other unhealthy food. I never exercised and maintained my calorie balance under the required amounts for most of the time, it also has a psychological basis, it works better than strictly adjusting to a set amount, because having a little more space to eat once in a while makes it easier to stand than never having any chance of eating what you like. Never said strict dieting wasn't useful.

Also, my height is 1.73 mt

[shadysam]

It is true, since you're not adjusting your metabolism to a set amount of calories for a long period of time I also never said it was a loose diet and not strict, you have to be strict into not eating super fatty meals, excessive amounts of sweets and any other unhealthy food. I never exercised and maintained my calorie balance under the required amounts for most of the time, it also has a psychological basis, it works better than strictly adjusting to a set amount, because having a little more space to eat once in a while makes it easier to stand than never having any chance of eating what you like. Never said strict dieting wasn't useful.

Also, my height is 1.73 mt

Sources to the metabolism thing?

also by strict I mean staying in your calorie range. you can lose weight on unhealthy food as long as your intake is under your maintenance. the psychological basis is also void, as you can eat what you want, as long as you portion it so you dont go above your calorie range.

[Ben_Frost]

Sources to the metabolism thing?

also by strict I mean staying in your calorie range. you can lose weight on unhealthy food as long as your intake is under your maintenance. the psychological basis is also void, as you can eat what you want, as long as you portion it so you dont go above your calorie range.

Guyton and Hall Textbook of Medical Physiology.
Ganong's Review of Medical Physiology.
Harrison's Principles of Internal Medicine.
Cecil's Internal Medicine.
Porth's Pathophysiology.

I've based my claims around medical textbooks, not internet "fad diets" in case you may have been wondering. About the unhealthy food, I didn't claim you couldn't lose weight eating it, so I agree with you on that part. You could go on a diet with only twinkies and still manage to lose weight.

[shadysam]

Guyton and Hall Textbook of Medical Physiology.
Ganong's Review of Medical Physiology.
Harrison's Principles of Internal Medicine.
Cecil's Internal Medicine.
Porth's Pathophysiology.

I've based my claims around medical textbooks, not internet "fad diets" in case you may have been wondering. About the unhealthy food, I didn't claim you couldn't lose weight eating it, so I agree with you on that part. You could go on a diet with only twinkies and still manage to lose weight.

can you actually link me to the specific studies that show randomizing your caloric intake increases metabolism? not that i don't trust your sources, but i shouldn't be the one to do research to validate your claims.

[Renata_cmp]

shadysam, seems like you don't know anything about good nutrition, but i know you won't listen a damn about what people say, so i'm not even gonna try telling you why you're wrong, and i pretty much encourage all the people visiting this thread doing the same and just ignoring him.

[dauntless]

I get tired really really quickly and I can't do the excercises. I litterally have no will and eat too bad. My case is desperate

[Renata_cmp]

No it's not, if you think you don't have the will to exercise and change drastically your eating habits, you can try the small substitution method, it works great for the majority of people and it's absolutely not deprivating. You just have to substitute something you eat (or drink) journally that you know is unhealhy by something healthy. Per example, if you drink soda everyday, drink water instead. If you have potato chips or sweet stuff as a snack, eat a fruit like an apple instead. Just these subltes changes can make a big difference in the long run.

[Gamma Male]

I eat a vegan diet and get lots of legumes and fresh vegetables, I mostly drink water and sweet tea. It's working great for me so far. I also use chocolate soy protein powder. Just mix it with some soy or almond milk. I would definitely recommend it, just make sure you keep your iron and b12 intake up.

[ImagineRepublicCity]

Just a curious question, (because I've got a Food Science exam sooner or later and knowing as much as I can will be helpful) is that fats are better than carbs things really genuine? From what I remember, out of protein, fat and carbs, carbs does make up most of our diet. I understand, hey, monosat fats are good, but you know...

[Ben_Frost]

Just a curious question, (because I've got a Food Science exam sooner or later and knowing as much as I can will be helpful) is that fats are better than carbs things really genuine? From what I remember, out of protein, fat and carbs, carbs does make up most of our diet. I understand, hey, monosat fats are good, but you know...

Poliinsaturated fats are what most people like to call "good fats" just like everyone calls HDL cholesterol the "good" cholesterol. Carbs do make up most of our diet because they're the energy we need to perform our daily activities and that's why they should be taken in more quantity than the other components. Still a good diet is actually based around carbs, because if you take in too much energy it's stored as fat, and it's saved for later use. Hypercaloric diets are only good for people doing intense exercise, most people who eat tons of sugary stuff won't do any kind of intense exercise therefore, all those sugars will be stored as fat.