Megan
i am 14,5ft,and 120:( i wanna lose some weight so how many calories should i be eating ?
Answer
Absolutly not. I ate 1200 cals a day and well....it got me down a deep hole. If you do it long enough, you can lose you period, lose hair and lose muscle. That is what happned to me. In fact, I overcounted, so I ate less than 1,000, which is NOT healthy at all.
At fourteen (I started my personal 1200 calorie cardio diet when Iw as 15) your body NEEDS more calories than the ideal adult. You see, as a teenager, you body is still develuping. Your bones are still growing, your menstural cycle is still adjusting. Dont ignore this. You might think your not the majority, but news to you: you ARE. I thought "hey, I hjave a slow metabolism, I can get away wil eating 1200 calories AND lose weight..." well I was wrong. I did have a teenage metabolsim which burns quicker. And even though I was dropping weight slowly at first, by the time I reached 113-115 pounds, I was dropping weight so rapidly than I was told to get into hospitilized care. Soon enough I had an ED (eating disorder) and it took me a while to snap out of it. I am taller than you, so 115 for me is not healthy nor does it look healthy. People kept asking me if I was sick. Plus, at my height, even if SOME girls can "pull off" 115 pounds, I have a more bigger frame and larger hips and bigger bones-I just look malnourished with not enoug weight. This all happned with starting an dinnocient diet. As a teenager, it is unsafe to eat below 1400-1500 calories ECSPECIALLY if you are active (sports, dance, PE etc.). I am 16 now and it took quite a while to gain weight back and it was a painful expeireince. I wouldnt want yhou to go through that. You might think it is almost impossible for you to to develoup and ED because you love food too much or dont think you have enough stanima to exercise enough or you think you dont have enough "willpower" to aviod guilty sacks. Well I got news for you-it IS possible. It happned to me, and no, I wasnt "skinny" all my life, either.It just goes to show you, it can happned to ANYONE. I have even heard of stories how overweight girls turn anorexic. I wasn never overweight, but I didnt think it was possible.
If you want to tone up (dont have to lose weight, honey. Dont worry about that now. You are so young and its not worth it to go through this. It will drive you crazy. Believe you me) rather eat healthy, wholesome, nutritious and drin kplenty of water. AND exercise daily. Eat: whatever gives you body benefits, wholegrains, veggies, fruit, NON packaged foods or junk foods or anything too sweet and artificial. stay away from white carbs like pastires and other baked goods and stick to the whole grain. Make healthy choices. Like for instance, have a fajita instead of a burrito, an oatmeal cookie instead of a chocolate chip..you see? Drink water, tea and milk, soymilk, coconut milk, almond milk and HOMEMADE juices (or natural/organic) dotn go for the high sugary ones. Avoid soda and other liquid calories. Consume more lean proteins like lean chicken and meat and tofu. EAT NOT fried foods or anything tha you know has been dipped in too much oil. Stick with olive oil as you source of geed fats (yes, you need to eat fats!)<---but healthy ones like nuts, olive oil and peanut oil.
And exercise about 30 min a day. Do what you like, dont make it a chore. Dance, bike, jumprope, soccer or whatever...just get moving. But dont over do it. You brain needs exercise, too ;)
over all, if you eat healthy, life a healthy lifestyle and drink lots of water and consume no processed junk, you are good. read ingredients, the more the prodict has, the less healthy it is (it is found under the nutrition info on teh packaged product) Tell you family yuou sole decesion to eat healthy. It is alifestyle change, not a "diet". And dont worry, be happy,love!
Absolutly not. I ate 1200 cals a day and well....it got me down a deep hole. If you do it long enough, you can lose you period, lose hair and lose muscle. That is what happned to me. In fact, I overcounted, so I ate less than 1,000, which is NOT healthy at all.
At fourteen (I started my personal 1200 calorie cardio diet when Iw as 15) your body NEEDS more calories than the ideal adult. You see, as a teenager, you body is still develuping. Your bones are still growing, your menstural cycle is still adjusting. Dont ignore this. You might think your not the majority, but news to you: you ARE. I thought "hey, I hjave a slow metabolism, I can get away wil eating 1200 calories AND lose weight..." well I was wrong. I did have a teenage metabolsim which burns quicker. And even though I was dropping weight slowly at first, by the time I reached 113-115 pounds, I was dropping weight so rapidly than I was told to get into hospitilized care. Soon enough I had an ED (eating disorder) and it took me a while to snap out of it. I am taller than you, so 115 for me is not healthy nor does it look healthy. People kept asking me if I was sick. Plus, at my height, even if SOME girls can "pull off" 115 pounds, I have a more bigger frame and larger hips and bigger bones-I just look malnourished with not enoug weight. This all happned with starting an dinnocient diet. As a teenager, it is unsafe to eat below 1400-1500 calories ECSPECIALLY if you are active (sports, dance, PE etc.). I am 16 now and it took quite a while to gain weight back and it was a painful expeireince. I wouldnt want yhou to go through that. You might think it is almost impossible for you to to develoup and ED because you love food too much or dont think you have enough stanima to exercise enough or you think you dont have enough "willpower" to aviod guilty sacks. Well I got news for you-it IS possible. It happned to me, and no, I wasnt "skinny" all my life, either.It just goes to show you, it can happned to ANYONE. I have even heard of stories how overweight girls turn anorexic. I wasn never overweight, but I didnt think it was possible.
If you want to tone up (dont have to lose weight, honey. Dont worry about that now. You are so young and its not worth it to go through this. It will drive you crazy. Believe you me) rather eat healthy, wholesome, nutritious and drin kplenty of water. AND exercise daily. Eat: whatever gives you body benefits, wholegrains, veggies, fruit, NON packaged foods or junk foods or anything too sweet and artificial. stay away from white carbs like pastires and other baked goods and stick to the whole grain. Make healthy choices. Like for instance, have a fajita instead of a burrito, an oatmeal cookie instead of a chocolate chip..you see? Drink water, tea and milk, soymilk, coconut milk, almond milk and HOMEMADE juices (or natural/organic) dotn go for the high sugary ones. Avoid soda and other liquid calories. Consume more lean proteins like lean chicken and meat and tofu. EAT NOT fried foods or anything tha you know has been dipped in too much oil. Stick with olive oil as you source of geed fats (yes, you need to eat fats!)<---but healthy ones like nuts, olive oil and peanut oil.
And exercise about 30 min a day. Do what you like, dont make it a chore. Dance, bike, jumprope, soccer or whatever...just get moving. But dont over do it. You brain needs exercise, too ;)
over all, if you eat healthy, life a healthy lifestyle and drink lots of water and consume no processed junk, you are good. read ingredients, the more the prodict has, the less healthy it is (it is found under the nutrition info on teh packaged product) Tell you family yuou sole decesion to eat healthy. It is alifestyle change, not a "diet". And dont worry, be happy,love!
I want to add healthy fat to this diet with olive oil, how much should I add?
uscgvet
So I'm eating a lot of beans and rice, salad, green veg, yogurt and fruit. It has almost no fat, maybe just a little in the salad dressing, not enough. So I thought of adding some olive oil into the beans and rice. How much should I add per serving? Thanks.
Answer
@phil
Beans rice & grains are largely devoid of fats, the average person needs 45+g of fat to be healthy. A bean+rice+grain serving would provide i would say at most <5g of fat. There is a reason these foods that are a large part of a vegetarian diet are touted as ways of reducing fat intake & lowering cholestrol as the benefit of eating them, because they are not high in fat at all.
OP add about a tbsp, you may want to watch the calories in olive oil it is extremely high (about 120 cals). But other than that it is fine, alternatively you can eat avocados eggs nuts coconuts etc.
@phil
Beans rice & grains are largely devoid of fats, the average person needs 45+g of fat to be healthy. A bean+rice+grain serving would provide i would say at most <5g of fat. There is a reason these foods that are a large part of a vegetarian diet are touted as ways of reducing fat intake & lowering cholestrol as the benefit of eating them, because they are not high in fat at all.
OP add about a tbsp, you may want to watch the calories in olive oil it is extremely high (about 120 cals). But other than that it is fine, alternatively you can eat avocados eggs nuts coconuts etc.
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