I am 15 years old, 5 feet and 5 inches tall, and my weight about 147 pounds. I have a pour diet and I would like to change that. I started researching nutrition and stuff to see how I can properly begin to doing so. I researched about BMI and BMR and I figured out that I am suppose to consume about 1400 calories per day. The thing is; right now I'm worried that I will continue to gain weight. I don't want to continue eating the way I am. Right now the BMI said I am in a "healthy" stage, and I want to stay here, but just improve my eating habits. So, before I actually start my new eating habits. I want more help, research, and to brainstorm how I could go by this. I wrote down some things I could start with; calorie counting, serving sizes, making healthier choices, elimination in foods/junk, how much I eat per meal, eating healthy snacks and activity level. Then, I made a list of strikes that I don't think I should be having at all, or so much. Which is; NO pop, juice, bread, candy, any kind of sweets, fast food, potatoes, and junk food. Then, I researched how to read nutrition labels so I really know what I'm eating, and if it's really healthy just because something says "fat free". But, I know what's going to make this VERY challenging is that, my family, and school won't make this any easier. The food all around me is unhealthy. My strike list kinda crosses off main things I eat. I need help, I'm not in school right now, but I'd like to figure something out so I won't have to eat greasy pizza everyday with a shameful conscience. It's hard to find something in the house that's "healthy" or not make me guilty.
In conclusion; my question is, am I going at this the wrong way? If so; how can I begin my journey? Or should I not even be worrying about it? Like am I to young to do anything? Do you have any advice, tips, or information I should know. Thank you in advance.
First, I'm not sure if you are a boy or a girl. If you are a girl, then chances are you are at your top height and a healthy eating plan of 1500-1800 per day will allow you to lose 1-2 pounds per week provided you walk everyday for 30 minutes- the more you walk the better.
A 5.5 girl should weigh,on average,120 to 140lbs. Everybody has different bone and muscle structure, so BMI will not account for that.
If you are a boy, 1400 calories is too little to eat (not sure where you got those numbers, but they might be for adults) 1500-1800 calories per day is also a good place to start. On average a 15 year old boy should also weigh 120-140 depending on muscle and bone structure, If you are a boy, then chances are you are still growing and your average weight will increase as your height does. Your physician can give you a better idea of what a healthy weight should be for you.
Stick with healthy foods like fruit, vegetables, lean meats, chicken, fish, pork, whole grains,low fat dairy, and then add some healthy oils in the form of salad oils or from nuts everyday. A multivitamin OK'ed by your doctor will ensure you are getting your daily recommended vitamins.
Writing down your food, keeping track of the calories will keep you on board and you can adjust your eating as needed. There will always be fattening foods in your life, so you have to write down your goals and everyday ask yourself what you will be doing that day to help reach your goals. If you want to eat cookies, candy, pizza you will notice that their calories are high and you can eat very little. If you eat healthier foods, you will be able to eat every few hours, so you won't get hungry. Don't forget a daily walk for at least 30 minutes. Good luck, I'm sure you will do well. Laura Kraemer,Slimkids.com
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