good diet.plane for a 15 year old that gos to school

[alngel]

I need a good diet and exercise to lose whight I have been over whight fo my whole life pretty much. And I am just asking for,help I am ready to change my life around. So people plz help me out that would be. Great

                  Thx

[ClaudiaAngelina]

I am almost 17 years old, I am around 115 lbs and 5'4, my weight before injuring my knee was 92 lbs, which I know is underweight, but that was my bodies healthy, so now I'm sluggish feeling all the time.

One way you can healthily lose weight, which can be difficult as a teen because we don't select what foods are in the house, try to eat less "white" grains (whitebread, white rice, white flour). Instead, opt for wheat or whole grain bread, brownn rice, and unbleached flour (or just eat less flour). Also, avoid white sugars when you can and opt for honey, agave nector, or sugar in the raw. Try to avoid fast food, soda, caffeine, and koolaid. Instead go for orange juice, water, grape juice, apple juice, and coconut water (expensive). Maybe your milk is a problem? If you like milk, try 1%. If you can avoid drinking milk, go for soy milk or almond milk. Eat less fried foods. Cook/butter toast with coconut oil or olive oil. :) eat veggies and fruits. Don't work out too much and over stress your body (my ex coach did that to me at Dance camp, that's why I have an injured knee). Try not to focus or stress about losing weight, just stay healthy and avoid diet pills and unsafe methods.

Best of luck :)

[ducky406]

Can you tell us a little more about yourself? Being young can make it dangerous to loose weight because you're still growing. So it has to be done carefully. Also do you know what your bad points are? Knowing your weaknesses can help you figure out where to start.

How much are you overweight? What is your age, sex, height? Do you play sports or walk home from school? Does your family eat out a lot? What does your daily diet currently contain? Is your family all overweight? Do you have a family history of thyroid diseases, ovarian cysts, PCOS or other hormone problems?

Not knowing anything else about you what I suggest is get 9 hours of sleep. I've battled insomnia and I can tell you first hand a good sleep schedule does wonders for your metabolism.

Second eat every meal plus. The saying breakfast is the most important meal of the day cannot be said enough. The first time in my life I ever lost weight was because I started sleeping like a normal person and I started eating every meal. Try to throw in a low calorie snack like a boiled egg, fruit, or yogurt at least in between lunch and dinner. It's also important what you're eating. Stay away from cheap processed foods- anything in a box really. These can have large amounts of sodium and fat and almost nothing in other nutrients. Depending on your school cafeteria foods it might be a good idea to start bringing your own lunch. Also try to have about half of a dinner plate full of veggies-frozen or fresh (canned can have tons and tons of sodium). Make sure you're mixing up these veggies too- each veggie had a different amount of nutrients and sticking to only one or two means you're missing out.

Make sure you're getting enough water in a day. Try to keep a 1 liter water bottle on you at all times, do your best to go through 2 of these. Your body needs lots of fluids to function and water really is the best so even if you can't reach 2 liters, just replacing water for lots of juice or junk like soda will help a lot.

Last try to get at least 30 minutes of exercise for 5-6 days a week. This can be something as simple as P.E. at school or walking/running with a dog. Just remember be safe if you're going to walk about- wear bright easy to see clothes and avoid any dangerous areas. If needed ask a friend, sibling or parent to start walking with you. This will also help give you accountability as well as a buddy.