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19-01-11, 04:33 AM
Join Date: Sep 2010
Slightly's Guide to Losing Weight!
Hello. I'm Slightly, and I've been on TeenForumz for the best part of 4 months (or so), and I thought I'd contribute a simple weight loss plan that anyone can use, and most can benefit from. Please note that I am not a weight loss expert, so my word is not final on anything to do with weight loss. I am just a user of this method, and it has worked very well for me (male).
The first thing you need to realise is that the magic pills and the secret diets that tell you to eat only celery for a whole month are rubbish, generally counter-productive in terms of health... and a monumental waste of time. There are simpler methods that work just as well, but you also need to realise losing weight isn't something that happens over night. It's about a lot of small actions that lead to big results. When you come to this realisation, you're ready to lose some weight.
Step One - Find Your Daily Caloric Intake
This step is quite simple, and can be solved with a simple mathematical equation (it's really not that hard!). Please find out your weight
and your height
. The equation is generally said to be used for adults, but I used it and am not yet an adult, and I was able to lose a satisfactory amount of weight with this, so it should be acceptable for teenagers. If you use the metric measurement system (like I do), you can use a calculator on the internet.
Imperial to Metric WEIGHT Calculator: http://manuelsweb.com/kg_lbs.htm
Imperial to Metric HEIGHT Calculator: http://manuelsweb.com/in_cm.htm
Now that you've written that down somewhere, let's get to the equation! The equation is different, depending on your gender, so if you're a guy, do the male equation, and if you're a girl, do the female equation.
655 + (4.3 x WEIGHT in pounds) + (4.7 x HEIGHT in inches) - (4.7 x AGE in years) = ?
66 + (6.3 x WEIGHT in pounds) + (12.9 x HEIGHT in inches) - (6.8 x AGE in years) = ?
The answer that you get is ROUGHLY you daily caloric intake. There is error to a degree, so be careful. Before we move on, you should do a test equation to make sure that you're calculating the equation correctly. THIS IS IMPORTANT
, as I've told this equation to others and they've done it incorrectly, so DO NOT SKIP THIS PART
Practice Female Equation:
Sandra is wanting to lose some weight. She weighs 202 pounds
and is 63 inches in height
. She is also 16 years of age
. Now, do the calculation. If your answer is 1744.5 calories
, you've done it right, and can now do your own equation.
Practice Male Equation:
Andrew is wanting to lose some weight. He weighs 240 pounds and is 76 inches in height
. He is also 19 years of age
. Now, do the calculation. If your answer is 2429.2 calories
, you don't it correctly and can now do your own equation.
Please DO NOT forget that this is a rough equation, and when I found out my daily caloric intake, I immediately took off 200 calories from my result, just to be safe. The number should be around 1800-2200 for both sexes, but it gives you a rough idea of how much calories your body should be taking in. The key is to try and come under the amount of calories each day.
Step Two - Daily Activity
Now, we need to alter your daily caloric intake
depending on how much exercise we get. DCI means Daily Caloric Intake from here on.
IF you rarely exercise:
DCI x 1.2 = ?
IF you sometimes exercise:
DCI x 1.3 = ?
IF you exercise most days:
DCI x 1.4 = ?
IF you do rigorous daily exercise:
DCI x 1.5 = ?
IF you are in athletic training (which I doubt you are):
DCI x 1.6 = ?
Now you've got the FINAL product. FINALLY!
Step Three - Now... WTF do I do and WTF is a DCI useful for?!
Don't worry, it's useful. Say you did the equation, and your DCI came out as 2000 calories. This means that your body (JUST BY EXISTING) uses 2000 calories. No exercise, no movement... nothing. JUST... BY... EXISTING. That's why we multiplied it in step two, depending on your activity rate.
So this means that if your DCI is 2000 calories, and you eat less than 2000 calories per day, every day, you're bound to lose weight. So it's as simple as coming in under that number of calories. The goal is to eat less than 2000 calories of food per day, BUT... BUT, you can't eat too few, otherwise you'll lose muscle, you'll probably damage your health, and you'll be losing so much weight so fast that you'll have a lot of excess skin when you're done. We don't want that.
So, a bit more maths here. It's grade one stuff, so don't worry.
3500 CALORIES = 1 POUND OF FAT.
So... if you say to yourself "Alright, my DCI is 2000 calories, so I'll eat 1500 calories of food per day, and by the end of a week (7 days), I will have lost 3500 calories (1 pound)." THIS MEANS that you'll be losing roughly a pound a week, which is quite productive. So take your DCI and minus 500, and that's how many calories you should consume per day. If you want to lose 2 pounds per week, minus 1000 from your DCI (but only do this if you're really overweight), and don't EVER go under 1200 calories a day without speaking to your doctor first. It may not seem like a lot, but you just need to keep at it, and the weight will drop off.
Step Four - Coming Under The Limit... HOW?!
You've got your DCI, and you've minused either 500 or 1000 from it to find out how many calories you should consume per day. Now you just need to keep under the limit.
When I underwent this diet/program, I didn't keep a book of the foods I ate because I didn't think it was necessary. I noticed that most products display their nutrition valories in kilojoules and no calories, so I found a conversion calculator from kilojoules to calories. You do not
need to remember the conversion rate unless you want to be accurate. You just need to know that:
250 Kilojoules = ABOUT 60 Calories
500 Kilojoules = ABOUT 120 Calories
750 Kilojoules = ABOUT 180 Calories
1000 Kilojoules = ABOUT 240 Calories
You should be able to work out roughly the amount of calories in a product from that. Just remember that fats, sugars and other contents are usually not taken into account, so the number of OVERALL CALORIES in a product can cometimes be higher. This is why when you're dieting, you should try to avoid junk foods, and only eat them SOMETIMES.
On average, people consume around 500 to 600 calories at dinner, and around 300 to 500 at breakfast and lunch, depending on the meal. Try your best to find out the calories in your meals.
So now we're finished the main part of the guide. Quite simple, right? It's just a bit of maths and a bit of applying yourself... the next parts are just a few exercise tips and general advice to help you on your way. Good luck!
Step Five - Exercise!
You can choose whether or not you want to exercise, but I recommend going for a walk at least three times a week for at least half an hour each time. If you can run on a treadmill, or have an exercise machine at home, use it as much as you like. The main part of this regime is to come under your daily caloric intake, so exercise isn't extremely essential, but if you have the time (and you SHOULD make time), please do at least SOME exercise. It really does count towards something.
Step Six - General Tips/Advice
- When on a treadmill/exercise bike, or out at the gym, listen to an MP3 player. It makes the exercises less boring, and sometimes motivates you (this depends on whether or not you're playing Eye of The Tiger )
- DON'T weigh yourself every day. I know that it seems like a good way to record results, but it can be really demotivating. The fact is that it's unlikely you'll drop a couple of pounds/kilograms in a day. So don't disappoint yourself. INSTEAD, try weighing yourself at the end of every week/fortnight/month. This will produce far more results and is more productive.
- If you become weak (don't worry, we all do) and decide to binge one day... and you go to the supermarket and buy a bag of lollies/candy, don't worry. All you need to do is pour a handful out in a bowl and hide the packet from yourself, where it's somewhat hard to obtain. That way, you can gradually eat the lollies/candy day by day, and it's unlikely that you'll get back into bad eating habits.
- Stay away from products with high levels of SATURATED FAT. This is bad... don't ask why... it just is.
- Limit junk food of any sort to once a week or less. This doesn't mean that your diet has to be spinach leaves, lettuce, tomato and cucumber for the rest of your life. You can have meat, fish and eggs and still lose weight.
- Eat food with protein in it... especially if you exercise a lot. This will help burn the fat.
- Soft drink isn't that great, but if you have to have something... make sure it's diet.
- Tell your family/friends that you're on a diet if practicle/possible. This way, there's less of a chance of your friends offering you food that might not be so good for a diet and there's less of a chance of your dad/mum coming home with junk food from the supermarket.
Calculating Your BMI
You should always calculate your BMI, because it gives you an idea of how healthy you are weight wise. So it's very useful, and it lets you know if you're achieving. The best online BMI calculator is: http://www.nhlbisupport.com/bmi/ This calculator can be used in the Spanish language, and either in Imperial or Metric measurements. You should aim to be around the middle of the "Normal Weight" classification.
My Testimonial and Bibliography
I (Slightly), used this method. This isn't something I created, per say. It's just a general knowledge dieting method. This is a practical diet, because it doesn't make you eat cucumbers for a month to lose weight, or take magic pills that could be unhealthy and generally bad for your wallet. I successfully lost 10 kilograms (22 pounds) while on this diet for 2 months. Although I wasn't overweight, I wanted to lose a bit of belly and leg flubber, and I was very impressed with the results. I recommend this general weight loss method to anyone that wants to lose weight because I found it really easy. So good luck with losing weight, everyone!
DCI Calculator from: http://weightloss.about.com/od/eatsm...lcalintake.htm
Thank you, everyone who has read/will read/might read/is thinking about reading this guide. I hope it helps you like it helped me. I hope that nothing is too confusing. PLEASE, PLEASE, PLEASE, if you find anything confusing in this guide, contact me in this thread, or via PM, and I'll edit this post to clarify it, or I'll send you back a message to help you. Please note that I am NOT a weight loss expert, and I am a male, so I can only testify that this guide works on males (though I see no reason it shouldn't work on females). Remember to contact your doctor before going on any serious diet, and if you have health concerns relating your dieting, that your doctor knows best. So talk to him/her/it.
Last edited by Slightly; 20-01-11 at 04:14 AM..
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