Originally Answered: how can a 18 year old girl lose weight? with an diet? any exercise tips? any secrets or tips to help me out? motivation tips?
I lost 15 lbs in 3 weeks (got another 10 to go).. so what I am telling you works!
1) find an online calculator to figure out how many calories you need to eat to lose weight. Google, 'how many calories to eat each day' - you'll be asked your age, height, current weight etc.. and then you'll get two numbers - number of calories to maintain your current weight, and number of calories to lose weight.. don't go below the 'lose weight' number. so, in my case, I need 1800 to maintain, and 1500 to lose.. I stuck to 1500 (approximately - I don't like to be too strict about the counting).. never go lower, because you don't want your body to think there is a famine, in which case it will hang onto every calorie you give it.. stick with the number you are given.. you will lose weight..
2) cut out all sugar and everything that is sugar to your body - grains (bread, pasta, rice etc..), alcohol, fruit juice (fruit is good.. fruit juice is basically just water and sugar, with no fiber to slow that sugar down - drinking fruit juice is like drinking a soda - all the sugar goes straight to the bloodstream, and then is whisked into the fat cells, where it turns to fat), white potatoes. Just to clarify - potatoes are healthy, and so are whole grains, BUT they break down as sugar in the body, and if you want to lose weight, it is best to avoid them for now.. later, if you want to, you can eat them in small quantities, but to lose weight, avoid them for now.. the human body does not need fake sugars or grains! Sweet potatoes have more fiber - that slows down the sugar, so they are okay..
3) avoid all processed foods - this is pretty easy if you are avoiding grains and sugars :-) Eat WHOLE foods, that are found in nature.. Preservatives, fake ingredients, especially sugar substitutes INCREASE appetite, and make you gain..
4) eat fat! Fat turns off the appetite switch in the brain. Fat feeds the brain. Fat moves the vitamins around to your cells.. fat has got to be a part of your diet.. google 'nuts and weight loss' and you will find that the slimmest people on the planet eat nuts regularly.. the type of fat is important - nuts and avocados are good fats. butter and oils are easy to overdo.. keep them to a minimum.. a small handful of nuts is a serving - for example, 6 almonds, 3 walnuts or 1/2 avocado.. seeds are also very healthy - snack on pumpkin seeds, sunflower seeds..
breakfast #1 - 2 eggs (could be an omelet with lots of veggies added), fruit, 3 walnuts
breakfast #2 - fruit smoothie or big fruit salad with yogurt, 3 tablespoons hemp seeds
Snacks - whole fruit, nuts and seeds, plain sugar free yogurt, veggies
lunch and dinner - some sort of protein (meat, fish, beans, small amount of cheese), lots of veggies, fruit for dessert
If you do nothing else, just avoid sugar - keeping sugar low, keeps insulin levels low - this keeps you burning body fat..insulin spikes prevent the burning of body fat!
5) consider 'intermittent fasting' . You can learn all about this online, and there are tons of ways to do it.. this has really helped me - As I say, I have 1500 calories to eat - I eat about 600 in the morning, and about 900 in the afternoon at lunch - these are really huge satisfying meals that I really enjoy! Then I am done for the day.. this beats spreading out the 1500 calories into 3 small meals, always having to be careful and count etc.. and the added bonus is that when you fast like this, insulin is kept low - with no food for 17 hours, my body is burning straight body fat for energy - it has no choice.. and honestly, I am not hungry! 9 hours of that time is spent sleeping. It takes only about 3 days to adjust to this way of eating.. There is no scientific proof that we need 3 meals a day, and our ancestors certainly didn't eat that way! Fasting allows the body to heal itself - when we eat, all the energy must go to digesting that food.. no food, all the energy goes into healing..we were meant to fast! The good thing about this way of eating is that, say I am invited out for dinner.. then I skip breakfast, eat a light lunch, and then have all my calories at the dinner.. so, lots of flexibility in this.. personally though, I love to eat breakfast and lunch, when I am active, then skip dinner - after a 900 calorie lunch, I am rarely hungry before 9 pm! At which point I just have a big glass of water and that tides me over until bedtime..