How to lose weight for a teen girl?

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Eat your BMR and all of your activity will be burning fat.

Whether you want to gain weight, lose weight, add muscle, or maintain, you should use the same diet. In other words, everyone should be eating essentially the same macro nutrients (carbs, fats, protein), micro nutrients (vitamins, minerals, fiber, etc.) barring special health or medical considerations because we all have essentially the same physiognomy and there is only one version of peak health. Here is how we should all eat according to the US National Institute of Health who are among the best health professionals in the world and the people doctors listen to in the US.

OPTIMAL INTAKE

Eat varied, wholesome, and high quality foods such that your daily caloric intake is about equal to your daily caloric burn while keeping your macro nutrient ratios at about 55/25/20 (%calories from carbs/fats/protein). Only slight changes should be made in the macro nutrient ratios to accommodate the extreme demands of special activities such as extreme athletics or inactivity due to illness.

Note: Here are the details in case you're interested:

http://health.gov/dietaryguidelines/2010...

http://www.nlm.nih.gov/medlineplus/nutri...

You get to make the food choices (no supplements without a doctor's recommendation) based on your location, culture, available foods, personal preferences, personal resources, food allergies, etc. However, the words "varied", "wholesome", and "high quality" are important. And, you should consume your food in 4-6 daily meals with healthy snacks between such that you're nourishing yourself every two hours when awake.

VARIED means a variety of foods including fruits, dairy, meats, vegetables, grains, nuts, etc.

WHOLESOME means as unprocessed, unrefined, nutritious as is practical.

HIGH QUALITY means using the best ingredients, the least contaminants or fillers or unnecessary chemicals, etc.

oFAT LOSS: If you want to lose fat, simply adjust your portion size (the amount you take in at meals and snacks) down such that your daily caloric intake is about equal to your BMR. If you eat your BMR in calories daily, you will have plenty of nutrition and food choices and all of your activity will go toward burning fat. Most people can lose one pound per week averaged over the term of the diet by eating their BMR. You can calculate your BMR here --- http://www.calculator.net/bmr-calculator...

TRACKING

Nutrient tracking is necessary to ensure you have the optimal caloric intake and macro nutrient balance. For most people, tracking is only required for fat loss because of the difficulty in cutting intake and nutrients while maintaining digestive and appetite satisfaction. Tracking makes it necessary to read labels, look up food nutrients, record data, plan meals and recipes, etc. And, as annoying as it may be to have to track, it is easier to do today than ever before with the help of website such as My Fitness Pal --- http://www.myfitnesspal.com . And, once the fat loss dieter reaches goal weight, tracking my be discontinued. Here's my tracking as an example -- http://www.myfitnesspal.com/food/diary/clickmaster . Tracking will also force you to make good food choices because bad ones will either drive your caloric intake over the limit or create periods of hunger in waking hours. Ideally you want all your hunger to be while you're sleeping.

CHEATS - Another benefit of tracking is planning "cheats". "Cheats" are great because they ensure you can stay on track but still enjoy some of your birthday cake or have that pizza to celebrate a holiday of decadence. "Cheating" is important because there's more to life than just dieting.

BANKS - You can also "bank" calories simply by adding up all the calories you've saved by eating below your limit over the past week and then indulging yourself by that much excess without interfering with your fat loss. It's like putting calories in the bank for use at the end of the week. Cool huh?

Of course, cheats and banks should be you used judiciously so as to not interfere with the loss rate. The tracking numbers will help keep you honest.

I can't stress the importance of tracking enough. Trying to control your body composition without tracking is like driving blindfolded. You know where you want to go but you can't see the hazards so you will eventually run into trouble.

Good luck and good health!!

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PS: Here are some good websites you may find useful.

o BEST FOR TWEENS TEENS http://teenshealth.org/teen/

o EMOTIONAL EATING http://www.youtube.com/user/josielenore#g/a

o A MUST FOR DIETERS http://www.freedieting.com/

o BEST DIET TOOL ON THE WEB http://www.myfitnesspal.com/

https://answers.yahoo.com/question/index?qid=20111028185603AAVcP4D
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