heyy..i know how you feel . i'm 13 too.
heres what i would reccomend:
first of all, you need to have a diet plan and a workout plan. many people slouch and after a few days, they go in to temptation and eat something they shouldnt or they slack off and say theyll work out tomorrow and then they never work out again.
oh yeah if you crave something like a milkshake or something, one day a week, let yourself have something you craved, and that is a reward for dieting and exercising. but DONT eat past 6pm IF you do, then let it be a salad or some sort of vegetable.
and heres some stuff that really helped me:
Tips for a Successful Workout:
Always warm up with several minutes of light aerobic activity, such as jogging in place or jumping rope, and then stretch for five minutes.
Beginners should do only one or two sets of 12 repetitions of each exercise during the first two weeks; add another set or two as you feel comfortable.
Rest for 30 seconds between sets.
After each workout, do the listed stretches once or twice.
Focus on good form to avoid strain and injury, using the video demos as a guide.
A child's exercise and activity levels affect body weight. Body weight results from the relationship between "calories in" from food and beverages and "calories out" from metabolism, growth, and physical activity. Two elements make up "calories out" — regular physical activity, which burns calories, and screen time, or time spent in front of the TV, which reduces time spent burning calories.
The Goal – 1 Hour Of Daily Physical Activity
The consensus of government, health organizations and medical experts is that children should be physically active for at least 60 minutes every day in all kinds of activity, from playing outside after school to riding a bike to the store. This level of activity requires time for active play outside of school hours.
Several societal trends work against children getting the activity that they need. Many young children begin their schooling in pre-school or all-day kindergarten, limiting time for unstructured, active play. The time, space and staffing for physical activity may be limited in day care centers, extended day and after-school programs, and other community settings.1 Opportunities for children to be active at school have diminished, with schools cutting back on recess time or physical education classes to allow more time for academic subjects.
Reasons To Limit Screen Time
Limiting screen time is a key strategy to reduce the amount of time spent in sedentary behavior and encourage the child to find something more active to do. The American Academy of Pediatrics (AAP) recommends limiting screen time for children older than two years of age to a maximum of two hours per day and suggests no screen time for children under the age of two.
It is estimated that more than 25% of school-age children watch at least four hours of television daily and the number of hours of daily television watching has been linked to weight gain.2 Children burn fewer calories sitting in front of a screen than they do playing outside. Furthermore, children who have a television in their bedroom are more likely to develop weight issues, probably because watching the television is so convenient. 3
The effects of childhood television watching may carry into the adult years. One study found that adults who watched the most television as children weighed more, had higher blood cholesterol and were less fit than those adults who watched less television as children.
FOOD IDEAS:
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Honey-Mustard Ham Sandwich
2 slice high-fiber bread spread
1 1/2 oz extra lean deli-sliced ham, approximately 4% fat
1 1/8 item avocado sliced
2 tsp honey mustard
1/4 cup lettuc
/4 cup tomato(es) sliced 1
1 cup grapes
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Fruit & Yogurt Waffles
1 medium low-fat frozen waffle
topped with 1 cup light artificially sweetened yogurt vanilla-flavored
2 Tbsp golden seedless raisins
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Veggie Pita
1 large wheat pita
1/8 avocado sliced
1/4 cup cucumber(s) chopped
1/2 oz feta cheese crumbled
1 medium tomato(es) sliced
1 cup grapes
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Tropical Smoothie
1/2 cup light artificially sweetened yogurt
1 cup canned pineapple, water-packed drained
2 Tbsp sweetened coconut flakes
1/2 large banana(s)
1/2 cup 1% low-fat milk
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READING LABELS:::::
Serving Size
This is what the FDA says is a standard serving, which is uniform across product categories, making it easier to comparison shop. What you need to know is that the amount of nutrients is given per serving, and servings are often a fraction of the package contents. You need to multiply the information given by the number of servings you actually eat.
Servings per Container
This is the number of servings in the entire package. For example, a 20-ounce bottle of soda holds 2 ½ servings. If you drink it all (and who doesn't?), that means that you have to multiply the number of calories -- and other nutrition facts -- by 2 ½.
Calories
This is the amount of calories per FDA standard serving.
Total Fat
This is the total fat per one serving in grams. (Worth noting: fat provides the most calories of any nutrient.)
Dietary Fiber
This is the amount of soluble and insoluble fiber (indigestible forms of carbohydrate) per serving. Fiber is found primarily in fruits, vegetables, nuts, seeds, whole grains and beans. Look for foods that are high in Percent Daily Value (%DV) for fiber.
What About the Rest of the Numbers?
There's a lot of other info on the labels, we know. To help you decipher the terms and focus on factors that are important to you, keep reading.
Percent of Daily Value (%DV)
These percentages indicate how much of each nutrient one serving provides as part of a 2,000-calorie diet. If you eat 1,200 or 3,000 calories a day, this percentage would be adjusted up or down. Five percent or less of the %DV is considered low, whereas 20% or more is considered high.
Calories from Fat
Each gram of fat provides 9 calories so you can figure out the total fat calories in the product by multiplying the total grams of fat by 9.
Saturated Fat
Saturated fats, which are found in meat, poultry, fish, baked goods and tropical oils, increase risk of heart disease. The American Heart Association (AHA) recommends no more than 7% of daily calories come from saturated fat, which is 15.5 grams of saturated fat per day. Opt for foods that have a low %DV of saturated fat.
Trans Fats
Trans fats are even more harmful for the heart than saturated fats. The AHA recommends only up to 1% of total calories from trans fats. On a 2,000-calorie diet, that would be 2 grams. The food label does not list a %DV for trans fats.
Monounsaturated and Polyunsaturated Fat
These are "good" unsaturated fats that may protect your heart when consumed in place of foods that contain saturated or trans fats. Labels may list these fats, but are not required to do so. If the label doesn't list poly- or monounsaturated fats, subtract the sum of the trans and saturated fat from total fat to calculate the grams of monos and polys.
Cholesterol
Dietary cholesterol, which should be limited for heart health, is found in meats, dairy products and in shrimp and egg yolks. The AHA recommends no more than 300 milligrams per day of cholesterol.
Sodium
The amount of sodium and the %DV should not exceed the 2,400 milligram-per-day limit set by the FDA.
Total Carbohydrate
This is the amount of total carbohydrate per serving measured in grams. It includes sugars plus complex carbohydrates that are more slowly digested.
Sugars
These are part of the grams of total carbohydrate but are the natural and added sugars per serving. There is no %DV for sugars. Choose foods that keep sugars low relative to total carbohydrate and fiber.
Protein
This is the amount of total protein the food contains measured in grams. The %DV for protein is 50 grams.
Vitamins and Minerals
Food label are required to include Vitamin C, Vitamin A, Calcium and iron in terms of %DV that the serving provides. They sometimes also list additional vitamins and minerals. Look for foods that provide micronutrients to your diet.
Ingredients
The ingredient list includes all elements in a product listed by weight in descending order of amount contained in the product.
GYM::
If you haven't been to the gym for a while (like, say, since high school PE), you might think that today's fitness centers are intimidating bastions of highly-toned people who all know exactly what they're doing. In reality, gyms welcome people of all skill levels, with a variety of memberships available to accommodate them. You'll be making a commitment to your health, receiving encouragement and professional guidance, and best of all, seeing results in your body and mind. To help you get over whatever apprehensions you might have, here's a guide to what to expect, what to do, and how to get the most out of your gym membership.
Step Inside
There are four basic types of gyms, each with its own appeal:
the neighborhood fitness center—a co-ed all-purpose gym or the local Y
the muscle gym, with no frills and serious bodybuilders
the women's-only center, where you'll find every body type and no singles scene
the luxury megaplex, where the equipment is always sparkling and you can get a massage or relax in the sauna after your workout
Inside, each will have its own look, but expect to find cardio equipment like treadmills, stationary bikes, and elliptical trainers; free weights and machines for strength training; floor space for stretching or classes; locker rooms where you can change (if you don't arrive dressed to work out), stow your stuff, and shower; and trained staff to show you how to use everything. Music will be playing—it's an energy boost, and it helps to keep a beat when working out. Scents may fill the air, anything from good old-fashioned sweat to rubber to aromatherapy.
What to Bring
There are certain must-haves for any gym workout: sneakers, comfortable workout clothes, a towel, a water bottle, and a lock for your locker; ladies, don't forget a sports bra (or two, if you need the support). Beyond that, it's up to you. You might want to pack a healthy snack for afterwards, an mp3 player, or even our printable workout sheet and a pen to record your workouts. Some gyms charge for things like "towel rental," in which case you'll need a little cash. Another possible bring-along: your kids—but only if the gym offers babysitting. Leave home valuables of any kind as well as your cell phone, unless it stays in your locker with the ringer off.
Basic Gym Etiquette
Many gyms have behavioral guidelines posted, but in case yours doesn't here are the essentials:
Be aware of personal hygiene—if you're prone to body odor, do something about it.
Always carry a towel, and wipe down any machine or bench when you're done using it.
If you're taking a class for the first time, arrive early and introduce yourself to the instructor, then claim a space towards the back so you can learn from others (the front rows are usually for those who know the routines).
At peak hours, there may be time limits for cardio equipment—check at the front desk.
On strength-training machines, most people will "work in" with you—taking turns between sets—just be sure to ask first, wipe up after yourself, and re-set the weight to zero each time.
If you see someone you know, it's fine to pause for a moment (provided he or she wants to, of course), but be sure not to hog any equipment while you schmooze.
Mirrors are for checking your form, not for checking yourself out.
In the locker room, let modesty be your guide. You may be comfortable walking around naked, but don't assume that anyone wants to chat unless you're wearing a towel!
You're Dressed and Ready: Now What?
The very first time you enter the gym, you may want to start off slow—on a treadmill or stationary bike. Usually you can just hop on and press "start," but if you need guidance, either a staff member or the friendly soul on the next machine can help. Many gyms offer a free personal training session to new members—and even if you have no interest in weight lifting, take it!
The trainer should show you how to use everything (including stretching mats and balls) and give you a simple routine you can do on your own. After that, you decide whether to follow it, or to sign up for more sessions. If you're interested in classes, pick up a schedule at the front desk and plan ahead—the most popular instructors often have huge followings, so you'll want to arrive in plenty of time.
Make It a Habit
If you're trying to lose weight, aim for about 45 minutes of additional physical activity most days, but don't fret if you can't manage that. The reality is, doing anything is helpful, so hit the gym whenever it fits into your schedule. Even by spending just 15 to 20 minutes on the treadmill every few days you'll be getting your money's worth, and within a few weeks, you'll likely feel a difference. It may not be as obvious as pounds falling off, but you'll climb stairs more easily, see new muscles emerging, or simply notice your clothes fitting better. Chances are, the more you go to the gym, the more you'll want to go—and you'll wonder why you ever hesitated in the first place.
7 Steps to losing weight-
"People struggling to lose weight often talk about their lack of willpower, as if willpower is something that you are either born with, or not," says Palma Posillico, vice president of training and development for Weight Watchers International. "Losing weight is all about 'wantpower'—about recognizing that you already have all the resources you need to get what you want."
These resources include knowing what you want, knowing how to get it and knowing how to keep yourself motivated along the way. Here are some strategies to help you discover all three.
1. Plot out your goals.
It helps to have an action plan to keep you on track. "Storyboarding" is a technique used by movie directors to sketch out a plotline, frame by frame, before they start filming. In a similar way, you can make a blueprint for success by breaking your goal down into parts. Say you've given yourself three months to lose 10 pounds. Make a chart of the timeline and build it up, week by week, with details of shopping strategies, exercise tips and so forth—anything that helps make your goal concrete and achievable.
2. Envision your success.
Athletes mentally rehearse every step of their winning routine to make it feel attainable. In the same way, you can make your own goals as real as possible by visualizing yourself succeeding in particular scenarios, like making the right choices when dining out. Revisit these scenarios often, and think about how good you'll feel about achieving your goals.
3. Don't sabotage yourself.
Many of us unconsciously sabotage ourselves with self-destructive thoughts such as "I'll never lose weight." Whenever you catch yourself thinking this way, try to substitute more constructive statements; for example, "I haven't lost as much weight as I would like, but I can change that. I'm going to start by setting aside time to exercise three times each week."
4. Be your own cheerleader.
Some people believe it's modest to put themselves down. But you wouldn't call a friend "fat" or "ugly," would you? You deserve the same respect, so try becoming your own best friend. Celebrate your progress, and try not to obsess about setbacks.
One way to do this is to make a list of your accomplishments in every area of your life (personal, professional and physical). List the talents and skills that enabled you to achieve them, and look at this list often. Adds Posillico, "Begin a daily journal of everything you did 'right' today." You'll be surprised how quickly it adds up!
5. Avoid being a perfectionist.
Try not to think in all-or-nothing terms—that you've blown your diet, for example, simply because you've overdone it at one meal. "We need to be kinder to ourselves, and learn to regard setbacks as learning opportunities," says Posillico.
6. Follow through with your goals.
Believing you can achieve your weight-loss goals is important, but you have to act too, by changing your eating habits, increasing your physical activity and so on. You can't just think yourself slim, but you can think yourself into the right frame of mind to optimize your prospects.
7. Affirm your self-belief.
Feel your confidence wavering? One way to reinforce your self-belief is with positive affirmations: simple, self-validating statements repeated as often as possible, preferably daily. Try coming up with one or two of your own, and remember to keep them positive. You can—and you will—succeed, as long as you believe you can do it!
Starvation Myth::
Metabolism Slows During Calorie Restriction
Restricting calories during weight loss lowers metabolism1 because the body becomes more efficient, requiring fewer calories to perform the necessary daily functions for survival. Consequently, this can slow (but not stop) the anticipated rate of weight loss.
For example, if an individual needs 2,000 calories per day to maintain weight, reducing intake to 1,500 calories, assuming exercise stays the same, should provide a 1 pound per week weight loss (Note: 1 pound of weight is equivalent to about 3,500 calories). Furthermore, reducing to 1,000 calories should result in a weight loss of 2 pounds per week and going down to 500 calories a day should result in a weight loss of 3 pounds per week. However, if an individual actually reduces their intake to 500 calories, the weight loss would not likely be a steady 3 pounds per week because of the reduced metabolic rate. It would likely be around 2¼ to 2½ pounds. This "lower than expected" rate of weight loss is a lot different than "no" weight loss as the "starvation mode" notion proposes.
It is unclear as to whether the relationship between reduced caloric intake and a lower metabolism follows a straight path or becomes more pronounced the greater the caloric reduction. Some studies have found no significant reduction in metabolism until the caloric restriction is quite large (e.g. 800 calories or less per day).2 Others suggest a linear relationship with small reductions in metabolism accompanying small reductions in caloric restriction, with the gap increasing as the caloric deficit is enlarged.
While there is no biologic evidence to support the "starvation mode" myth, there may be behavioral reasons why weight loss stops when calories are severely reduced. Over-restriction of calorie intake, known as high dietary restraint is linked to periods of overeating, hindering successful weight loss.
Metabolism after Weight Loss
The good news is that after the weight-loss goal is achieved and weight has stabilized, it does not appear that the dip in metabolism is permanent. Several rigorous studies done at the University of Alabama in Birmingham showed that metabolism goes back to expected levels with sustained weight loss,4 discounting the theory that a lowered metabolism helps to explain the common phenomenon of weight regain following weight loss.
Increasing Metabolism::
While many popular publications would lead you to believe otherwise, metabolism can only be boosted in two ways: increasing the body's muscle mass and increasing the body's heart rate.
Muscle Mass
Losing some muscle mass is considered to be an expected part of weight loss because a smaller body needs less muscle to move the body's weight around. Resistance (i.e., weight) training as part of a comprehensive exercise plan can increase lean muscle mass in weight-stable individuals and minimize loss of lean tissue during weight loss. While a few studies have demonstrated otherwise, most studies show that it is not feasible to decrease body weight and simultaneously increase lean muscle tissue.1
A popular theory concerning weight loss, increased metabolism and exercise states that it is feasible to create a sustained increase in metabolism through regular aerobic workouts. The studies that have evaluated this theory for scientific merit have shown very mixed results. The general finding for studies done in humans is that, if this phenomenon exists, the impact on overall metabolism is very small.2 Further, there are no studies that have directly linked the "after effects" of exercise with significant weight loss.
Heart Rate's Impact
A person's heart rate has an impact on metabolism – the higher the heart rate, the more calories burned. Stimulants, whether from a prescribed medication, dietary supplement, or a caffeine-containing beverage, all work to increase the heart rate and fire up the nervous system.
In a controlled study that looked at giving stimulants, including amphetamines or a placebo, weight loss was greater with the stimulant because heart rate and blood pressure were raised and food intake was decreased as a side effect of being "hyper."3
Most dietary supplements and herbal compounds that are sold over the counter to promote weight loss contain stimulants, though at a lesser strength than that found in amphetamines. These products are often marketed as having "fat burning" properties, which are achieved because they increase heart rate and blood pressure and decrease appetite. They can work, but they do so at a cost to the body. Negative side effects include insomnia, nervousness, anxiety and, in extreme cases, death.
Increasingly, some of these products (including the ones that were most effective, like fen-phen and ephedra) have been banned because of their negative side effects.
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hope i helped :]
good luck hun