how can kids lose weight any exercises ?
i am really trying to lose weight i am 10 and i weight almost 100 pounds help me i dont wanna be fat!!!!!
Dieting is not the same for everyone. Some people can eat junk food and not get fat, while others have to work real hard to keep weight off even if they diet and exercise. Some factors that determine weight gain are: age, metabolism, genetics, lifestyle, diet, etc. Anyone can lose weight. If you eat nothing, it is impossible to gain weight and you will lose weight for sure. However, not eating at all is starvation, which is not healthy.
Here are some tips:
1- Reduce your eating until you are losing between 1 and 2 pounds per week. Losing weight faster usually means starvation, which is NOT healthy.
2- Because you are consuming less food, you will need to ensure that your diet is healthy so you can get your supply of essential nutrients. This is important to maintain your overall health and muscle mass.
3- Exercise! This will build muscle which will eat up even more fat. Start out slow, then work your way up to 45 minutes of cardio and 45 minutes of strength training about 4 times a week of moderate intensity.
4- Eat good whole foods. Examples are: Chicken breast, fish, egg whites, veggies, whole wheat and whole grain products. Eat fruits in moderation because they are still sugar.
5- Keep these foods to a minimum: Deep fried foods, saturated fats, sodas, processed carbs (white bread, trans fats, white flour products, sugar, etc). Remember that fats contain more calories than protein or carbs.
6- Keep these foods moderately low: Food high on the glycemic index, most starches and certain fruits like watermelon.
7- Stay away from fad products (protein bars, diet bars, etc). They are not as good as whole foods, and should only be used when there is no other choice. Mulit-vitamins, iron and calcium supplements are ok if your diet is lacking in those areas due to calorie reduction or specific dieting.
8- Consistency is very important, so unless you are really disciplined, create an exercise routine that you enjoy. If you don’t have money for a gym, find other things to do like power walking, hiking, biking, or other things that keep you active.
If you are still gaining weight after doing these things, you are likely still eating too much, except in rear circumstance like a medical condition. Remember, you cannot gain weight if you are burning up ALL of the food you are eating. Your body may be more efficient than others, which means less food, and possibly more exercise will be required. Good luck!
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