Q. My daughter is thirteen, 5' 10" , and weighs 169 pounds. She is starting 8th grade in about 18 days, how much weight do you think she could lose in that time? She has somewhat of a binge eating disorder, but it isn't very bad. Please help me and my daughter.
A. Your daughter could lose up to 15 pounds in that time frame SAFELY by following these tips:
1. You MUST exercise if you want to lose weight and keep it off, so do something every day, even if itâs just a 15-minute walk around the neighborhood. Donât say you donât have time for exercise; you have to MAKE time. Yes, it takes time and effort, but youâre worth it, right?
2. Walk as much as you want, but donât do cardio for more than 40 minutes at a time. If you do, you risk burning muscle instead of fat. Walking is the preferred exercise for weight (READ: FAT) loss because it burns fat almost exclusively and it burns almost as many calories per hour as jogging. You can also breathe much easier while walking, and walking doesnât pound the heck out of your ankles, knees, and hips like jogging does.
3. If you do strength training, use light weights and do lots of repetitions. Thatâll really help you âtone up.â If youâre at all concerned about your midsection, youâll need to do abdominal exercises that hit all the major muscle groups (upper abs, lower abs, obliques, transverse abdominis, and back muscles) every other day. WARNING: Ab exercises burn very few calories, so donât rely on them to burn fat. What they will do is give your gut that âsucked inâ look 24/7 if you do them regularly. Google each muscle group with the word âexercisesâ and youâll find websites thatâll show you exercises to work that muscle group.
4. Your diet will make you or break you. You have probably learned bad eating habits over time (most people do). Thatâs not your fault, but now you have to deal with it. Make a commitment to yourself to unlearn those bad habits and re-learn better habits.
5. Eat breakfast every day within an hour of getting up. It kick-starts your metabolism. Studies have shown that people who skip breakfast are 450% more likely to be overweight than those who eat breakfast every day.
6. Eat six small meals or snacks per day instead of three squares per day or one big meal per day. If you eat too much at one sitting, your body stores the extra calories as fat. Go too long between meals and your metabolism slows down. Your body expends energy digesting your food, so eating smaller portions more often keeps your metabolism running high because youâre constantly digesting food.
7. Avoid these as much as possible:
-- Trans fat (any type of partially or fully hydrogenated oil)
-- High fructose corn syrup (soft drinks are LOADED with it)
-- Fast food
-- Junk food
-- White sugar, white flour, white rice, white potatoes
-- The deadly Câs (cookies, cakes, candy, chips, cola)
8. Build your diet around these trim-body-friendly foods:
-- Nuts, any kind (almonds are best)
-- Beans/Legumes
-- Fresh vegetables (green is GREAT!!!)
-- Dairy products (as long as theyâre low-fat or non-fat)
-- Eggs
-- Lean meats (fish and poultry top the list)
-- Olive oil
-- Whole grain breads/cereals/pasta
-- Fresh fruits (anything that ends in âberryâ is a winner)
-- Tea (green tea or black pekoe tea)
-- Cold water or ice water (your body has to expend extra calories to heat it up)
9. Desserts and treats are the exception, not the rule. Having said that, however, (1) you can have a couple of pieces of chocolate every day â just donât overdo, and (2) Allow yourself one âcheat mealâ every week where you eat and drink whatever you want as long as you donât gorge yourself. Thatâll help keep you from feeling deprived and itâll make it easier to stick with your new healthy eating plan.
Good luck!
âThe three great essentials to achieve anything worthwhile are first, hard work; second, stick-to-itiveness; third, common sense.â
-- Thomas Alva Edison, inventor extraordinaire
1. You MUST exercise if you want to lose weight and keep it off, so do something every day, even if itâs just a 15-minute walk around the neighborhood. Donât say you donât have time for exercise; you have to MAKE time. Yes, it takes time and effort, but youâre worth it, right?
2. Walk as much as you want, but donât do cardio for more than 40 minutes at a time. If you do, you risk burning muscle instead of fat. Walking is the preferred exercise for weight (READ: FAT) loss because it burns fat almost exclusively and it burns almost as many calories per hour as jogging. You can also breathe much easier while walking, and walking doesnât pound the heck out of your ankles, knees, and hips like jogging does.
3. If you do strength training, use light weights and do lots of repetitions. Thatâll really help you âtone up.â If youâre at all concerned about your midsection, youâll need to do abdominal exercises that hit all the major muscle groups (upper abs, lower abs, obliques, transverse abdominis, and back muscles) every other day. WARNING: Ab exercises burn very few calories, so donât rely on them to burn fat. What they will do is give your gut that âsucked inâ look 24/7 if you do them regularly. Google each muscle group with the word âexercisesâ and youâll find websites thatâll show you exercises to work that muscle group.
4. Your diet will make you or break you. You have probably learned bad eating habits over time (most people do). Thatâs not your fault, but now you have to deal with it. Make a commitment to yourself to unlearn those bad habits and re-learn better habits.
5. Eat breakfast every day within an hour of getting up. It kick-starts your metabolism. Studies have shown that people who skip breakfast are 450% more likely to be overweight than those who eat breakfast every day.
6. Eat six small meals or snacks per day instead of three squares per day or one big meal per day. If you eat too much at one sitting, your body stores the extra calories as fat. Go too long between meals and your metabolism slows down. Your body expends energy digesting your food, so eating smaller portions more often keeps your metabolism running high because youâre constantly digesting food.
7. Avoid these as much as possible:
-- Trans fat (any type of partially or fully hydrogenated oil)
-- High fructose corn syrup (soft drinks are LOADED with it)
-- Fast food
-- Junk food
-- White sugar, white flour, white rice, white potatoes
-- The deadly Câs (cookies, cakes, candy, chips, cola)
8. Build your diet around these trim-body-friendly foods:
-- Nuts, any kind (almonds are best)
-- Beans/Legumes
-- Fresh vegetables (green is GREAT!!!)
-- Dairy products (as long as theyâre low-fat or non-fat)
-- Eggs
-- Lean meats (fish and poultry top the list)
-- Olive oil
-- Whole grain breads/cereals/pasta
-- Fresh fruits (anything that ends in âberryâ is a winner)
-- Tea (green tea or black pekoe tea)
-- Cold water or ice water (your body has to expend extra calories to heat it up)
9. Desserts and treats are the exception, not the rule. Having said that, however, (1) you can have a couple of pieces of chocolate every day â just donât overdo, and (2) Allow yourself one âcheat mealâ every week where you eat and drink whatever you want as long as you donât gorge yourself. Thatâll help keep you from feeling deprived and itâll make it easier to stick with your new healthy eating plan.
Good luck!
âThe three great essentials to achieve anything worthwhile are first, hard work; second, stick-to-itiveness; third, common sense.â
-- Thomas Alva Edison, inventor extraordinaire
How do you kick a binge eating habit?
Q. Any suggestions are appreciated, no matter how weird or out there they may be. If you've struggled with bad binging habits and found some unique little way to get yourself out of it, I'm open to your suggestions.
Thank you!
Thank you!
A. Usually there's a specific time of the day when you are really tempted to binge eat: mine was right after school. What I did was I'd stay at school for as long as I could so that there would be no cabnet full of food right there, and then once I got home I'd lock myself in my bedroom until dinner. After then I was fine. I also repeated phrases over and over to myself like "Nothing feels better than how being thin feels." and "Let the food rot, not you." It sounds kind of like an obsessive way to do things, but I got over it in about a week and haven't binge eaten since.
For ppl who have overcome bad eating habits: how did you do it?
Q. Did you used to have junk food addictions or binge eating, or just generally unhealthy eating habits, as in eating a lot of foods high in salt, carbs, fat, sugar, or sodium and few fruits or vegetables? If so, what ways worked for you to kick those habits to the curb for good, and keep a healthy diet? What other factors did you find fit int the situation that helped clear up the habits?
I am over 30 and I need to change my eating habits because soon I may have serious health problems as a result. I ain't 18 anymore! LOL Hence the reason I'm asking the question.
Just an extra detail even though there's less than a day left on the question. LOL A couple of you have mentioned losing weight; that's not an issue for me, I've always been skinny (luckily). I'm trying to change my habits so I STAY that way, and of course avoid the health issues. :)
I am over 30 and I need to change my eating habits because soon I may have serious health problems as a result. I ain't 18 anymore! LOL Hence the reason I'm asking the question.
Just an extra detail even though there's less than a day left on the question. LOL A couple of you have mentioned losing weight; that's not an issue for me, I've always been skinny (luckily). I'm trying to change my habits so I STAY that way, and of course avoid the health issues. :)
A. First, let me validate your decisioin to change your eating habits. I did mine and I don't regret it at all! It seems the body can take only so much of the same old diet then it starts to rebel.
What I did is I started to learn asian cooking...and have never regretted it. Besides eating mostly rice and chicken now, I think one of the main changes was to Peanut Oil. I have now come completely off of "vegetable oil", which seems to have been clogging my skin pores and making me feel generally tired and crappy. Also, I gave up on rapeseed (Canola) years ago. Seems it is also "toxic" to a degree. But I have no problem so far with Peanut Oil. It's a bit more spendy, but well worth it! My skin pores are gradually clearing out and they can breathe better. My color is returing and I'm even beginning to exercise!! I'm not 18 anymore either, but if you treat your body well, it should rebound.
Good luck!
What I did is I started to learn asian cooking...and have never regretted it. Besides eating mostly rice and chicken now, I think one of the main changes was to Peanut Oil. I have now come completely off of "vegetable oil", which seems to have been clogging my skin pores and making me feel generally tired and crappy. Also, I gave up on rapeseed (Canola) years ago. Seems it is also "toxic" to a degree. But I have no problem so far with Peanut Oil. It's a bit more spendy, but well worth it! My skin pores are gradually clearing out and they can breathe better. My color is returing and I'm even beginning to exercise!! I'm not 18 anymore either, but if you treat your body well, it should rebound.
Good luck!
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