Well, youre only 13years old which is one of the most important stage of growing taller... so I strongly advise you don't push yourself to lose that much weight in such a short time...besides.. its practically impossible to lose 5kg a month... like losing 2-3kg month would even be considered alot... but heres the fastest method that I know of as of now...
Breakfast: 1-2 sweet potatoes
Lunch: a SMALL amount of what you normally would eat
Dinner: 1 sweet potato or yogurt or any fruit
**AVOID OILY, FRIED, SWEET, OR SUGARY STUFF
Actually...NO SWEETS ALLOWED
For the sweet potatoes, you could always switch the menu out for salad, fruits, yogurt, or other starch :) mix the menus around each day so you dont get tired of the same menu (the least thing you want to do is tiring yourself out with the same menu over and over again)
**Dont eat or drink anything (other than water) after 6pm
-running or even fast walking (NO WALKING) for about 30min each day is really helpful (fast walking actually burns alot more calories than running and works you out more) With running or fast walking, make sure you move your arms alot.
-50-100squats each day will definitely tone your legs and hips
-Horizontal bicycle or situps workout your stomach (I personally find that horizontal bicycles work me out more than situps)
Sooo yuup!! Thats basically it:)) Just keep a strong mentality so that you dont breakdown and eat a whole lot to relieve stress or anything
Hi there. At 13, your best source of information and help is your parents. They are the ones that buy your food and okay your schedule. I would also set a realistic weight loss goal with your parents help. Some young people strive to be super thin and that can be unhealthy, so don't think we should be making recommendations here for you as you are so young.
Eat a well balanced, healthy diet with variety to it. Lean protein, vegis and fruits. Take a multi vitamin and get plenty of water and sleep. Monitor your portion control so that it isn't too large but do not restrict yourself too much. If our body goes into a mode of 'starving'-- your metabolism will actually slow down. So, it is important to eat at regular intervals making healthy choices.
Exercise is important and 30 minutes of day of 'something' (anything) that makes your heart rate increase (this is where you can still talk but are breathing harder) is important-- do this 5 times a week.
Again, talk to your parents and allow them to help you. good luck
Here is the answer to this question. In order to lose weight, you have to subtract calories. Safe weight loss is 1-2 lbs/week, so in order to lose 1 lb/week, you'd have to drop 500 calories from your BMR each day (1 lb is equal to 3500 calories, so 500 calories X 7 days = 3500 calories or 1 lb). OR you can drop 250 calories from your diet and increase .....