Originally Answered: How to lose weight as a teenager? Please help :)?
I'm going to give you meal suggestions for all five meals. During a diet, you should eat 5 small meals with 200-250 calories each, in order to prevent your metabolism from slowing down. If you eat 3 meals, your metabolism might slow down in between, which will lead to weight gain again after the diet.
A Glass Of Milk + 2 Slices Of Wholemeal Bread (PLAIN)
Note: Do not drink more than one glass of milk. The calcium in one glass of milk is sufficient for bone development. Drinking more than a glass of milk is unnecessary and leads to weight gain :) Preferably, get fat free milk :D
4 Small Stalks Of Celery
An Apple / Orange / Pear / A Slice Of Papaya / 15 Grapes / Half A Mango
Note: For grapes, do get the darker colored ones as they are proven to have more vitamins :)
A Cup Of Yogurt [Fat Free]
A Small Piece Of Steamed Chicken Breast [Without Sauce]
Mashed Potato/Half Of A Whole Potato [With A LITTLE mayo + bacon bits]
Note: For yogurt, get fat free because some brands of yogurt are made with lots of cream in them. So get fat free, they are made without the cream in them and healthier ingredients :)
A Yogurt Bar
Note: A yogurt bar is a really small muesli bar coated with yogurt on top. DO NOT CONFUSE with muesli/energy bars. Yogurt bars should only have a maximum of 150 calories, while energy bars have up to 400 calories each.
Note: Yogurt bars do contain quite a bit of sugar so only eat it MAXIMUM 3 times in a week. Replace other days with more fruits or vegetables. Celery and spinach are really good :)
Grilled Chicken Breast (Minimal Sauce)
Coleslaw (Minimal Mayo, make your own :))
10 Pieces Of French Fries - I know its nice but no more than 10 :P
Even better, go without the fries or reduce to 5 or something.
These are suggested meal timings. However, if you cannot follow these timings, you can plan the timings yourself, AS LONG AS the meals have AT LEAST 3 hours in between them, MAXIMUM 4 hours.
Breakfast - 8am
Snack - 11am
Lunch - 2pm
Tea - 5pm
Dinner - 8pm
:) yep ^^
Personally, for weight loss of 8kg, a gym isn't necessary, the following are exercises you can do at home everyday.
200 Sit-Ups, 30 at a time
200 Crunches, 30 at a time
1 Hour Hula Hooping - 30 minutes at a time
1 Hour Rope Skipping - 100 Jumps at a time
Basic Stretches [Warm Up Your Body]
Note: If you do not know how to do a proper crunch or want even better ways to improve stomach muscles, there are gym videos on Youtube that give you guidance as well :)
Alternatively, if you like dancing, you can do 30 minutes everyday :) If you want some cardio exercise, you can do 2 hours of swimming during the weekends. A short jog in the early mornings or evenings are good too :) As long as you don't do anything vigorous within 45 minutes after eating, you should be fine :)