Does anyone like have an exercise plan and dieting plan that worked for them i swim like everyda for my swimteam….and i would like to lose 60 lbs. before July becuase of senior year?…any tips i’m sick of being the fat friend and only fat family member?!?!
oh and BTW i wiegh 245…but for my build 60 is plenty..anymore weight and i’ll look terminal

9 Comments so far

1. ---

   try eating salad alot and veggies and fruits and for dessert eat these special k bars with chocolate on top only 90 calories and after u eat bread make sure to run it off no white bread wheat is good

2. ---

   Eat healthy foods and exercise. That’s for everyone to follow.

3. ---

   its not just the working out you need to do, be careful what you put in your body. try and get about 30 minutes of exercise a day, and stop eating junk. they are severely high in calories and saturated fats. good luck!

4. ---

   swimming is great exercise…burns a TON of calories. after swimming w/ your swim team stay in the pool and swim ten more laps. eat lots of foods and veggies and avoid greasy fast food! good luck!

5. ---

   The word “diet” should not be in your vocabulary! You are too young to be restricting yourself. You just need to learn portion control and calorie-awareness. Go to foodfit.com to read about your body mass index and find an ideal weight for your height. They also have good recipes. You need to figure out how many calories you should be eating in a day (based on your weight and height) and then pay attention to what you are eating. It would be helpful to keep a food journal for a week or 2 to see how much you’re actually eating. Try to eat lots of fruits and veggies, and not too many “bad for you” foods. Good luck and stay healthy!

6. ---

   how much do you weigh? i can’t imagine that you have 60lbs to lose, butsome tips would be to do some weight training. muscle burns more calories. it sounds like you get enough aerobic excercise, just focus on weight training, it will help you be a better swimmer as well.

7. ---

   Sure. Breakfast kashi cereal 1.5 cup, 1/3 cup raw nuts like almonds, skim milk, 1030, snack of a cliff bar, lunch 1/2 cup brown rice, grilled fish or chicken, 6 ounces, and all the steamed veggies you want, mid-afternoon piece of fruit, yogurt or cliff bar, dinner of 6 oz of grilled fish or skinless chicken, and all salad or steamed veggie you want, but nothing on salad but vinagrette and tomato and onion, no ranch our other crap dressing which is calorie loaded, exercise by walking brisk pace 4 days per week for 1/2 hour till you can run for same amount of time, other 3 days weight train with most any program you can find in magazine with focus in short rest between sets, or incorporate pilates with weights, lifting for 1 hour. If you are truly competitve at 16 on high skool swim team you should be getting ton of exercise and no way you could be 60 lbs overweight. As I recall as high school swimmer we swam 10-12,000 yards a day and you would be hard-pressed to keep weight on. Think the question is therefore bs

8. ---

   Dieting Tips

   Be aware of what you drink!
   It’s amazing how many extra calories are in the sodas, juices, and other drinks. Cutting out soda completely can save you 360 calories or more each day. AVOID diet soda too, the artificial sweeteners are probably not good very good for you & they tend to make some people hungry. Drink a lot of water. Switching from whole to nonfat or low fat milk is also a good idea, or switching to soy milk is even a better idea.

   Move your body!
   You may find that you don’t need to give up calories as much as you need to get off your behind. And don’t get stuck in the rut of thinking you have to play a team sport or take an aerobics class – try a variety of activities from hiking to cycling to rowing until you find ones you like. Not a jock, you say? Find other ways to fit activity into your day: walk to school, jog up and down the stairs a couple of times before your morning shower or take a stroll past your crush’s house – anything that gets you moving. Your goal should be to work up to 30 minutes of aerobic exercise at least 3 to 5 times a week – but it’s fine to start out by simply taking a few turns around the block before bed. This may also help you to avoid becoming a TV, video game, or Internet junkie!

   Start small!
   Drastic changes are much harder to stick with than small changes. Try reducing the size of the portions you eat and giving up regular soda for a week. Once you have that down, start gradually introducing healthier foods and exercise into your life.

   Stop eating when you’re full!
   Lots of teens (and adults) eat when they’re bored, lonely, or stressed or keep eating long after they’re full out of habit. Slowing down can help because it takes about 20 minutes for your brain to recognize how much is in your stomach. Sometimes taking a break before going for seconds can keep you from eating them. Avoid eating when you feel upset or bored – try to find something else to do instead (a walk around the block or a trip to the gym are good alternatives). Many teens find it’s helpful to keep a diary of what they eat and when. Reviewing their diary later can help them identify the emotions they have when they overeat or whether they have unhealthy habits. A registered dietitian can give you pointers on how to do this.

   Eat less more often!
   Many people find that eating a couple of small snacks throughout the day helps them to make healthy choices at meals. Stick a couple of healthy snacks (carrot sticks, a low fat granola bar, pretzels, or a piece of fruit) in your backpack so that you can have one or two snacks during the day. Adding healthy snacks to your three squares and eating smaller portions when you sit down to dinner can help you to cut calories without feeling deprived.

   Five a day keeps the pounds away.
   Trash the junk food and buy lots of fruits and vegetables! Five or more servings of fruits and veggies aren’t just a good idea to help you lose weight – they’ll help keep your heart and the rest of your body healthy. Other suggestions for eating well: exchange white bread for whole-wheat; drink lots of water and make sure you eat a healthy breakfast. Don’t skip breakfast. (Having low fat cereal and milk and a piece of fruit is a much better idea than inhaling a donut as you run to the bus stop or eating no breakfast at all!) A registered dietitian can give you lots of other snack and menu ideas.

   Avoid fad or prepackaged diets.
   If we were meant to eat from cans, they’d grow on trees. It’s never a good idea to trade meals for shakes or to give up a food group in the hope that you’ll lose weight – we all need a variety of foods to stay healthy. Teens, in particular, should stay away from fad diets because they’re still growing and need to make sure they get proper nutrients. Avoid diet pills (even the over-the-counter or herbal variety) unless your doctor prescribes them! These can be very addictive!

   Don’t banish certain foods.
   Don’t tell yourself you’ll “never” again eat your absolutely favorite peanut butter chocolate ice cream or a bag of chips from the vending machine at school. Making these foods forbidden is sure to make you want them even more. Besides, you need to have some fat in your diet to stay healthy, so giving up all fatty foods all the time isn’t a good idea anyway. The key to long-term success is making healthy choices most of the time. If you want a piece of cake at a party, go for it! But munch on the carrots rather than the chips to balance it out later in the evening. For more on Fast Foods >>

   Forgive yourself.
   So you were going to have one cracker with spray cheese on it and the next thing you know the can’s pumping air and the box is empty? Drink some water, brush your teeth, and move on. Everyone who’s ever tried to lose weight has found it challenging. When you slip up, the best idea is to get right back on track and don’t look back. Avoid telling yourself that you’ll get back on track tomorrow or next week or after New Year’s. Start now.

   Some Dieting Rules

   Remember, any successful diet means consuming fewer calories, eating less food, but eating healthy food, (see Fab Foods for more). You are fooling yourself if you think a diet that permits you to eat anything you what will help you to lose weight. To lose weight follow these simple rules:

   Don’t eat a large meal in the evening when you’ll have little opportunity for exercise afterwards. It’s best to eat more at the times when you are going to be the most active. Eat a hearty breakfast, a substantial lunch, and a light dinner.

   Never skip breakfast!

   Eat slowly and thoroughly chew your food.

   Don’t eat while you’re doing anything else like watching TV, using the computer or doing your homework.

   Stop frying food.

   If you must snack, stock the fridge with low calorie snacks like raw vegetables and low fat yogurt.

   TWELVE GREAT WAYS TO BURN CALORIES (WITHOUT EVEN REALIZING IT)
   Calorie Burning Tips

   1. Instead of riding elevators or escalators, take the stairs.
   2. At the supermarket park farther away from the door as you usually would. Take a couple extra laps around the market too if you have the time.
   3. Instead of plopping down on the couch during “Friends”, do some house chores or better yet go for a nice brisk walk.
   4. If you take the bus or the subway, stand in the aisle and let someone else have your seat.
   5. Instead of going out to dinner, go out and walk, rollerblade or play pool (something physical).
   6. At work, instead of taking coffee breaks, take walk breaks, and no smoking please!
   7. If possible once or twice a week, ride your bike to work or to the gym.
   8. Instead of sitting back and watching your younger siblings play (or if you are baby-sitting), get on the floor and play with them, at first they may think you are crazy, but they may like it.
   9. Instead of letting the dog out to roam the yard, take the dog for a walk.
   10. Cut your grass (with a push mower), your parents will love this too.
   11. While watching TV, lie on your back and do some leg lifts or some isometrics with your arms while watching.
   12. Wash the floors, it burns calories and uses many muscle groups. A clean floor isn’t so bad either. Just be careful of your knees.

   Good luck dieting and remember to eat smart!

9. ---

   The best way to lose weight/tone up /get in shape or get fitter is cardio! Getting your heart rate up is the best thing you do for your body. Eating right also plays a large role, so up the fruit and veg and eat one carb based meal a day, with lean meats, fish & chicken. Just cut out all the sugary fatty stuff that you know is bad for you. And then get into the cardio. Running, walking, jogging, stationary bike, stepper, cross trainer – anything that gets your heart rate up will burn calories and tone fat. After cardio is the best time to do lunges, squats and crunches. They are more effective when combined with cardio. PLEASE ACTUALLY LISTEN TO THAT. doing situps and crunches are great but wont work anywhere near as well as when teamed with cardio. you cannot choose where you lose weight – your body will take it where it wants to, store it where it wants to – focusing on one area is silly, it wont work.
   Also – try to eat six or five small meals a day instead of 3 big ones. This makes your body think you are going to feed it regularly and therefore thinks it needs to burn quicker. You have to do this every day though, not every second day, your body needs to get used to it. The worse thing you can do is starve yourself or cut down to two meals or one meal a day. Your body thinks it being starved and therefore stores all your fat and all the calories and carbs and turns that into fat instead of burning it and then you stuff your metabolism up and it’ll never be the same. The thing is to still lower your calories by eating fruit and veg and other good stuff but not starving yourself. Hope this has helped!
   It’s all common sense – eating right & burning it off! The best thing about exercise is once you get going and speed your metabolism up it stays fast and burns calories when you aren’t doing anything!