This is long--and it works. Copy and revisit as needed, okay? Because you can do this.
Weight loss is about changing the foods you eat, the quantities of food you eat, and how active you are. You don't need to starve yourself or work out like crazy to lose weight or to keep it off. You have to do something...
Best answer: This is long--and it works. Copy and revisit as needed, okay? Because you can do this.
Weight loss is about changing the foods you eat, the quantities of food you eat, and how active you are. You don't need to starve yourself or work out like crazy to lose weight or to keep it off. You have to do something many people consider even harder:
You have to make permanent changes, for your whole life, to lose weight and keep it off.
First step: Don't eat anything fried--that's french fries, fried chicken, potato chips, mozzarella sticks, etc. Limit fats like oil, butter, margarine, peanut butter, and mayonnaise, and measure them so you never overindulge. Stop drinking soft drinks and juices except sugar-free, and those sparingly. (One a day, tops.) No more candy or sweet baked goods, no ice cream. What, never?
You can still have these things, but only as a special-occasion treat, and in controlled portions. Yes, have cake on your birthday--but only the tiniest sliver on anybody else's birthday. If you're smart, you'll ban very few foods, only the ones which are "trigger" foods, where if you have a little you're going to have a lot. Even those are allowed if you purchase only one portion--the tiny bag of potato chips that go in kids' lunches, for example.
Drink lots of water. If your pee has almost no color, that's enough.
Get 30 minutes of mild (or more vigorous) exercise six days a week--a walk is fine, or active housework or yard work. If you're willing and able, more active exercise burns more calories, even though the secret to losing weight is less about exercise and more about what you eat. Lots of people who are overweight cannot exercise vigorously, but they can walk mile after mile, shovel snow, scrub down the bathroom, and vacuum. Note that your difficulty exercising sounds like you're just unused to it. If you work at it, your ability to do physically demanding things will improve. You don't start with a 10K run; you start with a half-mile walk-run-walk.
What to eat? Healthy foods, healthy portions. Eat low-fat dairy products, fat free if possible. (Skip fat free cheese; it's wretched.) Eat low-fat protein sources like lean burger, fish, and white-meat chicken or pork, one portion being the size of a deck of cards. Limit portion sizes on carbs (rice, bread, pasta, cereal) to the size of your fist, and whenever whole grain is an option, take it. (It keeps you full longer.) Eat at least nine servings of fruits and/or veggies every day. Any time you're itching to binge, go for fruit or veggies.
Ask whoever's bringing the binge food into the house to scale it way, way back or stop altogether. See if those bad foods can be stored out of sight as well.
Snack intelligently, planning something reasonable in a decent portion size before you're starving. Identify your "satisfied" foods, the ones that make you feel full for a pretty long time. (Simply filling your stomach doesn't do it, as you probably know.) For me, that's a measured amount of cereal, some berries or banana, and almond milk--holds me for hours.
You don't need to count calories, but when you're getting started on changing your eating habits, it's a good idea. Aim for 1600-1800 per day at first. You won't be hungry, I promise. Don't drop below 1500 for the day, since you're in your teens. The weight loss will be slow because that's a fair amount of calories, but if you go lower, your body saves its fat for the starvation it thinks is coming and uses muscle to meet your demands. You don't want that, since muscle at rest burns calories.
It won't be easy and it's going to take a long while, but people manage to do this. I know people at Weight Watchers (which basically has you doing what I just explained) who've lost 50 or 100 or 150 pounds and kept it off for years. Many of them still struggle and make the occasional mistake. If you backslide, get right back into eating wisely, not tomorrow or next week but starting right now.
It's not a diet, it's changing what you eat to a healthy variety for the rest of your life.
19 hours ago