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What's the Best Thing for me to do

Hi, I'm a 16 year old boy and I weigh 218 lbs.  For the past couple of months I've really been noticing how fat I am becoming and I hate it.  I eat breakfast everyday and I know it isn't a good one (2 donuts and 1/2 % chocolate milk)   at 7:30 AM.  My next meal usually is a 12:30 and consists of a fried chicken sandwich and some fries along with another milk.  Then I go home and eat dinner around 6 PM and I have started eating salads with grilled chicken ( no sauce) with low fat dressing and fresh fruits for desert.  I really want to lose about 40 lbs because every time i change or look at myself I get depressed and angry; however, I don't really know what to do.  As for exercise, I have a 1 hour PE class at my high school and usually I'm active in it.  However, i don't tend to get much exercise out of school.  I also fence once a week for about an hour and it really works my legs.  Can anyone give me some advice on what I should be doing?
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1339332 tn?1329854366
Hi CM,

I think it is totally awesome that you are looking for ways to lose weight and eat more healthily. You didn't mention how tall you are which is important for setting a goal weight.

You've already got some good habits---eating 3 meals, being active in PE and fencing. Is the PE once a week or every school day? Ideally, you want to fit in some exercise 5-6 days a week. Walking, increasing your fencing practice, playing a sport you enjoy. Something you like doing so it's easier to stick with it.

Great job on eating 3 meals a day. A lot of people who want to lose weight start by skipping meals and that's NOT the way to go. What you need to do is make the meals healthier. Lowfat milk is great. Cereal or oatmeal would be a better choice than donuts at breakfast. You can sweeten it up with some fruit. (Trust me. I hate those magazines that say "eat this, not that" and tell you to replace potatoes with cauliflower or a hot fudge sundae with vanilla yogurt with a drizzle of 1/2 teaspoon of syrup. So I KNOW cereal and fruit is not equal to donuts! But, you can find some high protein, good tasting cereal and knowing that you're getting closer to your goals by eating it helps you miss the donuts a little less!) Do you buy your lunch at school? You could purchase or bring a healthier meal of grilled or poached chicken. Avoid fried foods as much as possible. Keep portions reasonable. Eat lots of fresh fruit & especially veggies. Drink water and avoid soda.  If you're hungry between meals, you can save some of your mealtime calories and eat a snack in between meals. In fact, eating 5 smaller meals a day can help keep your metabolism rev'ved up and hasten weight loss. At 16, your body's still growing so you want to be sure to get all the nutrition you need. Your doctor or your school nurse/nutritionist may be able to help you determine an ideal weight and a healthy diet to help you achieve it.

Good luck, CM, with achieving your goals!
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Avatar universal
Alright thank you very much and I started today with better eating.  I do fencing once a week and PE one hour every day.  I noticed you said my height would be a big factor in my weight so I went and measured earlier and I'm 5'11"
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1339332 tn?1329854366
P.S. There is a nutrition forum where you can "Ask the Expert". Renee, a dietician there, may be able to help you figure out the number of calories you need to maintain or lose weight. There's also advice online though you have to be careful that you're on a reliable site that provides solid, safe information. Also, some are free and some charge a fee---sometimes hidden, sneaky fees---so beware. Here's a site where you can calculate your calorie needs for free: http://www.dietitian.com/calcbody.php  They also have a link for Teens & Adolescents that may be helpful to you though I haven't explored it at all. Do things sensibly, CM. No rapid weight loss---just slow & steady, focusing not on "skinny" but on "toned, strong & healthy."
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