Diet Fitness Questions and Answers
How do I lose 5 pounds and get a flat stomach!?
Im only 15 and i know some of you will say im being stupidbut although i weigh a normal weight (8 stone 12) and im
5 foot 6 i would like to lose a little weight.Especially around my stomach or at least to get a flat stomach without losing
weight? Ne Ideas?
Answers: Avoid peanut butter, reduce sugar intake and do not eat anything after 6.30pm. If you want that flat stomach to last long term, do a bit of cardio exercises and combined with abdomen Pilates.
cardio(running, walking, jumping rope) will help you lower body fat & will help you drop a few pounds
crunches will help for your abs,
for lower stomach leg lifts really help!.
- for leg lifts you lay flat on ur back and lift your legs up so your body is making a 90 degree angle then lower your legs about 3 inches off the ground keep repeating
Sacred heart diet , do you really lose 10-17 pound in a week?
I dont care if its un-healthy or anything, but does it work?If you google the sacred heart diet , it comes up with what you do and stuff, its free :)
I think you can eat as much soup as you want. BUT not sure.
Comments?
HELP :)
( Btw im 13 and 14 stones LIKE i have said a MILLION times before =] )
Answers: Looks for all the fad diets you want, and you may not care if it's unhealthy either. But realize that the bottom line is you want to lose fat not weight. Losing 10 pounds of fat in one week is not possible.
There are 3500 calories in a pound of fat. At age 13 your body uses at least 1200 calories even if you just laid in bed all day. Lets say your extrememly active and use an additional 1800 calories running around. That would be 3000 calories a day. That would mean in 7 days WITHOUT EATING ANYTHING you would lose 21,000 calories. 21,000 divided by 3500 calories (a pound of fat), equals 6 pounds. I don't know anyone that would recommend it, I definitely don't. It could be deadly.
The sacred heart diet does have you eating, so now you can add those calories and you'll not be losing those 6 pounds. For more information about how bad this diet is check out http://www.everydiet.org/sacred_heart_di...
You didn't gain the weight you had in 7 days, don't try to lose it in 7 days. Eat right and exercise and you'll lose it. If you don't have the discipline to not eat all you want or to exercise, then look in the mirror and get used to it.
Sounds like you have the desire, now just be smart in how you accomplish it.
your first sentence kinda scared me, of course any fad diet will work,(for awhile) WHAT YOU LOSE IN THE BEGINNING IS ALOT OF WATER. it is temporary, fad diets also mess up you metabolism, to lose weight effectivly, is to eat, yes you heard right, concentrate on eating health foods, high in fiber,low in sugar,fat, exercise is key, you must get your heart rate up 30min a day. the weight then will take care of itself.
be healthy
Which is the healthiest protein in these three? A] MILK PROTEIN B] SOY BEAN PROTEIN C] CHICKEN PROTEIN .?
Answers: ok let me settle the score. I am a competing bodybuilder so this question is how I base my diet. After numerous clinical studies protein from chicken is the best. Now if you are a vegan then you will have to opt for soy(which isn't the worst thing just not as benefitial). Protein from meat is absorbed the best and contains more amino acids then any other source. Look into whey protein as well, cheap and extremely effective.
whey protein
When to Eat and How Often
This might sound strange, but you have to eat more often to lose fat and gain muscle. During my transition period, I never ate less than 6 meals a day.
• Try to eat every 2 to 3 hours.
• Do not eat complex carbohydrates after 6:00 p.m. or four to five hours before going to bed.
• Try to eat one gram of protein per pound of lean body mass on lifting days and .8 grams of protein per pound of lean body mass on non-lifting days.
• Never eat more than 70 grams of protein in one meal.
Carbohydrates
When I think of carbohydrates, I think of energy. Carbohydrates supply our bodies with the energy it needs to make it through a workout. Without an adequate supply of carbohydrates, the body goes into carbohydrate deprivation. This is called a state of ketosis (meaning our body is using protein as energy). This is not a good state to be in for long because it will rob the body of muscle tissue in an effort to create energy. On the other hand, if too many carbohydrates are consumed, they convert into stored fat. The idea is to consume just enough carbohydrates to make it through our workouts with sufficient energy. I have broken down carbohydrates into these three categories:
• Simple carbs: These are sugars, or quick energy. They are absorbed very quickly into the body. Ex. Anything with sugar, also fruit
• Complex carbs: This is where you get long-term energy for the day. These are long chained carbohydrates that brake down slower, giving us energy over a prolonged period of time. Ex. Oatmeal, potatoes, pasta, rice, breads
• Fibrous carbs: These are things like vegetables. I think of them as roughage in order to stay regular. Make sure you include them in you later meals when you can't eat complex carbs. They are also a good source of vitamins. Ex. Leafy vegetables like lettuce.
Protein
Proteins are the building blocks of our muscles. Without a sufficient amount of protein in our diet, our muscles will not have the raw materials that they need to build up, or even hang on to what is already there.
Net protein utilization: Not all protein is created equal. Different foods are absorbed more than others. For example, egg white protein is absorbed at 88%. That means we get about 9 eggs to our muscles. On the other hand, chicken breast are absorbed at 68%, meaning we get about 7 breasts to our muscles. It is imported to eat a wide verity of protein foods though; no one protein source has all the amino acids we need.
• Whey protein (100%): the best source of whey protein is from protein supplements. It is also absorbed very fast by the body, so it is best to take this when your body needs amino acids quickly: like right after a workout or when you first get up in the morning.
• Egg whites (88%)
• Fish (78%)
• Chicken breast (78%)
• Soy protein: My one bit of advice would be to try and stay away from soy protein. It is not absorbed very well by the body.
Fats
We normally think of fats as being bad. The fact is certain fats are essential to building muscle and carrying out various functions of the body. There are 2 fat types we need to be concerned about:
• Saturated fats: these are the bad fats. Avoid these fats as much as possible. You will find these types of fats mostly in meats
• Unsaturated fats: these are the good fats. They are a good energy source and help us build muscle. You can find from plant oils. Peanuts are also a good source.
Water
Do not under estimate the importance of water! If you are looking to get lean, water will be your best friend. Drink as much as you can and as often as you can. Also, it is very important to drink lots of water when you're eating large amounts of protein to clean urea from the system.
Vitamins & minerals
As resistance training athletes, we have a greater need for vitamins & minerals. When we workout and bring blood to our muscles it is important that our blood is full of those essential vitamins & minerals if we want to grow.
Supplements
Supplements are just that, meaning they are used to supplement your diet, not replace it. Don't ever think of it that way.
Hierarchy of supplements:
I developed this hierarchy of supplements based on what I thought were the most important and also by price.
• 1. Proper diet: Without proper diet you are just wasting money on supplements. Start here! Do not think that supplements are going to do it for you alone.
• 2. Multi-vitamin & mineral: It is very important to have all your vitamins & minerals when resistance training. Most of us are lacking in some areas, make it a priority to make this your first supplement.
• 3. Protein powder: It is usually very hard to get all the protein you need from real foods. Powders make it much easier. Also, these powders are absorbed fast by the body making them ideal after workouts or before and after sleep.
• 4. Creatine: This is great for harder workouts. It also makes you muscles hang on to water, giving them a better environment to grow.
• 5. L-glutamine: This is an important amino acid in muscle recovery
• 6. Branch chained amino acid: These are great before and after workouts along with L-glutamine because it gives your muscles all the amino acids it needs to repair and grow.
• 7. ZMA: This helps you release more growth hormone while you sleep, increasing your size and strength.
• 8. Thermogenic: These really help in the fat loss process. They also help you hang on to more muscle while dieting due to the fact you can eat more.
• 9. Meal replacement: Although very expensive, meal replacements make it much more convenient to get some of your meals in. Also, you can get in more meals than if you were to eat only real foods.
PLEASE help me to know ..!?
I am 35, 165 lbs, 5.3' .No physical activity because of my job.. I want to know 2 things:1.HOW MUCH CALLORY DO I NEED DAILY?(NORMAL)
2.HOW MUCH CALLORY DO I NEED DAILY TO LOSE 1 POUND IN A WEEK?
thnks for your answers
Answers: normally you need perhaps around 2000cals a day. to lose one pound try eating 1500 cals andexercising 4 times a week. hop i helped!
Your calorie intake (both normal and for weight loss) is going to depend on a number of factors, so it's hard to say without more information. What's important to look at is the kind of food you're eating. A basic healthy diet includes plenty of fresh fruit and vegetables (lots of leafy greens), whole grains, healthy protein sources and "good" fats ( plant-based, like olive oil). Things that you need to be avoiding are trans-fats (any kind of hydrogentated, or partially hydrogenated oil) and high fructose corn syrup). These are commonly found in processed foods, so be sure to read labels. I alway recommend organic, whole foods and locally grown whenever possible.
Whats a healthy weight range for someone of 5'7?
with a small frame? i know it wont be a specific number but theres got to be a range. Thank you.Answers: Well according to the National Institute of Health guideline anywhere up to 159 is normal under 120 for that height is not normal. It is according to your BMI If you weigh 159 your BMI (Body Mass Index) is 25, if you weigh less then 120 with height of 5'7 then your BMI is under 18.5 which is not normal. Here is the scale.
BMI
Below 18.5 Underweight
18.5 - 24.9 Normal
25.0 - 29.9 Overweight
30.0 and above Obese
AND here is the chart so you can figure out according to your weight and height.
http://www.consumer.gov/weightloss/bmi.h...
They only problem with BMI it can over estimate people who are muscular.
Try this graph, it might help you... http://www.weightlossresources.co.uk/bod...
According to the graph, at 5'7 an average would be somewhere between just over 9, and 11 and a half. If you have a small frame, I would imagine 9 and a half to 10 ish. Hope this helps!
im 5'7 and i weigh 110...i dont feel thin though!!
xoxo
How to lose weight from 88 to 72 Kgs?
Answers: You need to change your posture. If you've been the same weight 4while your bodys got use to this posture and no matter how much dieting you'll fall back....
Do all types of different sports, stretch your a** off!
Do pilates or yoga whatever, you need to feel your physionomy is changing.
If you want to lose weight successfully use leaner meats, whole grain pastas/cereals/breads, use lower fat dairy products.
Make sure you are getting protien with your breakfast, eat 5 to 6 smaller meals per day. Have 5 servings of fruit/vegtables per day and drink 4 to 6 glasses of water per day.
Completely cut out fast, fried and junk foods, as well as sodas.
Take a 45 minute walk on your treadmill daily and make sure you are swinging your arms as well. Make it a brisk walk.
Diet pills, shakes and detoxing are not good for your body, and likely wont do much anyway.
This Site Helped Me Alot:
http://loseweight.gamify.com
Good Luck :)
Workout playlist?
what is the best workout playlist?Answers: I have a few playlists depending on what I am in the mood to listen to, but here's a few from my dance / hip hop list:
Delirious - Prince
Toxic - Britney Spears
Start the Commotion - The Wiseguys
IT Takes 2 - Rob Base
Turn This Mutha Out - MC Hammer
Let's Get Loud - Jennifer Lopez
Saturday Night - Ozomatli
Pump It - Black Eyed Peas
I See You Baby (shakin that ***) - Groove Armada
1-2 Step - Ciara
Mambo #5 - Lou Bega
Loose Control - Missy Elliot
Hey Ya - Outkast
Put Your hands up - Busta Rhymes
Jump Around - House of Pain
Holla if Ya Hear Me - 2Pac
London Bridge - Fergie
Hollaback Girl - Gwen Stefani
Here are some from one of my playlists:
Mary J. Blige- Just Fine
Eminem- Lose Yourself
Black Eyed Peas- My Humps
Black Eyed Peas- Pump It (This one is a must)
Black Eyed Peas- Hey Mama
Black Eyed Peas- Shut Up
Survivor- Eye of the Tiger (Theme song from Rocky is another must have!)
Rick Ross- Push it to the Limit
Justin Timberlake- Sexy Back
Lil Jon & the Ying Yang Twins- Get Low
Fergie- Fergalicious
Fergie- Glamorous
Ciara- That's Right
Chris Brown- Kiss Kiss
Chris Brown- Wall to Wall
How to get a good boby by exercise? please read then answer.?
I am a 16 year old Indian boy having weight about 52 Kg .I am vegetarian. I am slim but my friends have more good body, they weight from 63 Kg to 70Kg. they look smart because they look healthy. even my hemoglobin is less but they have 14 Hemoglobin level I get tried soon but they don't I also want to be like them but now a days I don't get time to play for some reason but I can get some time to exercise yoga etc.t don't know what exercise should I do what food should I eat to gain some more weight increase my hemoglobin level and get some stamina my parents don't allow me to go to a gym or any thing else but I can do exercise at home please tell me any link where I can get my answers or you can tell me
Answers: 1) Hey please tell me the nutrition present in food you tell?
I don't understand the question, sorry.
2) Which food is good for which thing?
High protein for building muscle. Low carb for losing fat.
3) Which exercise works on which area?
Chest- Bench Press, DB Flys, Machine Press
Shoulders- DB Shoulder Press, Upright Rows, Shrugs
Back- Lat Pull-downs, Seated Cable Rows, Hyperextensions
Biceps- Preacher Curls, Concentration Curls, Hammer Curls
Triceps- Skullcrushers, DB Kickbacks, Cable Pressdowns
Legs- Squats, Leg Press, Calve Raises
Abs- Crunches
4) What’s the best time to do exercise?
Morning as our Growth Hormone levels are at their highest.
5) Which sports is best exercising game?
As long as you're active it makes no difference.
6) Which time should I eat?
5-6 small meals a day spaced out every 2-3 hours.
7) How much should I eat?
Everyones caloric intake is different but I'd say roughly 2500-3500 calories.
8) How much water should I drink?
1.5-2 gallons a day.
9) Which food is bad for me?
High sugar foods as well as food containing high saturated fats.
Iam going to India on Nov 15th. What can I do to acheive maximum weight loss?Now 64 KG and 5 feet tall?
Answers: go wheat free. No pasta, pizza, bread and so on. And no food after 7 p.m.
I know a woman who lost 60 pounds a month on it. She did nothing else!
I wouldn't say you're overweight anyway.
But if you do want to lose a bit, eat healthier (but still make sure you get 3 meals a day) and exercise more.
Choose a healthy diet that incorporates exercise. "Fad" diets that brag about fast weight loss don't bother to tell you that the quicker you lose the weight, the greater the chance you'll gain it all back (and more!). A healthy diet will have you losing 1-3 lbs. per week after the initial period.
Find a healthy lifestyle that you can stick to.
Get your free diet pills here. Proven safe and effective weight loss formula.
Click the link below.
http://yunjill.4yz.com/freedietpills
Is there a more effective way of doing ab workouts than situps?
Answers: First of all, running will get you there faster, cause sit-ups are hard on the back and sides(!), and they'll get too big before you develop good abs.
Light jogging , the more you do it, the better the abs.
I have discovered after many years, that working the arms develops the back, working the legs develops the front(chest-abs).
Find out for yourself, it's like that!
http://exercise.about.com/od/abs/ss/abex...
Scissor exercises are good, and you should combine them with running or biking. If you do too much of 1 type of exercise, the body gets used to it and you only build mass-fat!-
Combining several such exercises and resting well (if you're not resting, then you're still tense and are not getting profit from the ex.)
If you want to see your abs then you should do a more general workout that burns fat. If you want to tone flabby muscle then situps and the like are what you want. I found a really good Ab workout article at www.healthcareaspects.com/Exercise.php
Help... please!!!?
Hi I am 14 and a half, I'm a 1.76m & I have 60kg (don't know how much do I have now). In Avgust I started to eat less caloric food & staff. The problem is that I don't feel anymore that I need food. I lost appetite & I always catch a flu. My mum is always telling me that I have to eat & every comment she makes is like <you eat so little food>. About an hour ago we had a conversation about me. I know that I have to eat a bit more if I want to be healty but my head always says no. I think that I am afraid of getting kilos. Mum drives me crazy & today she gave me to eat some vitamins. I don't wanna lie but I started to cry when she told me that I must eat it. I felt really bad when that was in my mouth. My parents say that if I continue like this I will get anorexic. Please help me or encourage me to eat because I don't have any volition for it.Answers: Sounds like your all ready on the onset of being anorexic. Here is a definition.
Anorexia is an eating disorder where people starve themselves. Anorexia usually begins in young people around the onset of puberty. Individuals suffering from anorexia have extreme weight loss. Weight loss is usually 15% below the person's normal body weight. People suffering from anorexia are very skinny but are convinced that they are overweight. Weight loss is obtained by many ways. Some of the common techniques used are excessive exercise, intake of laxatives and not eating.
Anorexics have an intense fear of becoming fat. Their dieting habits develop from this fear. Anorexia mainly affects adolescent girls.
People with anorexia continue to think they are overweight even after they become extremely thin, are very ill or near death. Often they will develop strange eating habits such as refusing to eat in front of other people. Sometimes the individuals will prepare big meals for others while refusing to eat any of it.
There are many medical risks associated with anorexia. They include: shrunken bones, mineral loss, low body temperature, irregular heartbeat, permanent failure of normal growth, development of osteoporosis and bulimia nervosa.
This is due to the body feeding off itself. It will break down bone for protein, it will break down muscle for energy.
You are the only one that can fix your feelings of why you shouldn't eat food. In saying that, if you can't figure out how to change that mind set that you have, talk to a professional dietician. Right now your only thinking of why you shouldn't eat, you have to get it in your mind why you should. Your still developing, or at least you should be, without the proper nutrients, you won't. Go for 1500 calories a day minimum. Only eat foods that you KNOW are going to do your body good. Don't let your fear of gaining weight overshadow your knowledge of what will happen. YOU are the boss, not your feelings, and not your body. Your body may resist, but you've got to take control.
yes you should eat and you can. every single person has a certain amount of calories that their body needs. that's why on nutrition labels they always put for a 2,500 calorie diet. your body has a certain amount of calories it needs. if you eat this amount, you won't gain weight at all. my guess is that you are probably around 2,500 calories. so you can eat up to that much without putting on a pound of weight. the scale might say something right after you eat, but within a couple hours you will go back to your weight because the food needed to be digested. believe me 2,500 calories is a lot of food. for an average person that is eating their 3 main meals and snacks too. try it to eat 2,500 calories and see what happens. your body can only gain one pound a week if you eat more than your caloric intake. so just try eating normal for a week and weigh yourself. if it hasn't changed than stick with eating that way and you will be fine. if you noticed that maybe you put a pound on, exercise a little. there is no need to not be eating. people think that if i eat this one thing i will gain a bunch of weight, that's a lie. it's not true at all. yes you will gain weight if you eat a bunch of unhealthy and high calorie things. you just need to set up a nutrition meal plan. take multi vitamins also. they won't put any weight on you at all. they just give you the things that your body needs. that's all. there is nothing to worry about the multi vitamins and nothing to worry about if eating up to 2,500 calories. if you eat more than 2,500 calories than go excercise a little.
PLEASE - I dont care whether healthy or not , i NEED to loose weight ! !?
Ive asked this like a MILLION times but ...PLEASE :)
I dont care whether i die because of it OTHER than starving myself wich will just make me GAIN weight, how can i loose 7-9 pounds a week?
Anything? Any food, excersise or what..
DONT give me pills or diets that cost, im 13 and cant afford it ! x
I weigh 196 pounds / 14 stones and am 5'3 ish :)
I know im over-weight but when i go on a diet, my parents dont exactly help and cook the same UNHEALTHY stuff :@
Any ideas? I REALLY NEED TO GET TO 11 BY DECEMBER !
So a weight loss of 5-7 pounds will help me.
Ive got a bet and it will really help my confidence, im like the looser because of my size, i go to a store and nothig fits, shoes or clothes, my feet are huge and if i just lost 3 stones by new year i'd feel great :)
Ive got health risks too.
I know its my fault because of my weight/size but please help :)
Nothing out of order please x x (L)
Answers: Do you want to lose weight, truely lose weight? Then eat. No, I am not talking about three meals a day. I'm talking about 5 to 7 meals a day. Eat until you are satified not 'til you are full. Eat food portions no bigger than you fist. It's not about what you eat but how you eat. Walk everday for atleast 30 miin and break up you meals to be 5 to 7 each day. Don't be surprised if you lose more than the 11lbs that you are shooting for.
sweetie, there IS no "magic" involved. All you have to do is take in FEWER calories than you're expending, basic mathematics.
Monitor your intake, keep a food log, and GET MOVING. Walking, swimming, weights, even HOUSECLEANING are calorie-burners!
You're 13 years old - why can't you offer to cook dinner some days a week and then choose some really good, healthy food? You can also help your parents by writing a shopping list that includes healthy food, so you're sure that there will be loads of fruits, vegetables, whole grain bread, pasta and other good food in the house.
You know, girl, you won't loose ANY weight if you don't start by adding healthy food to your diet and doing some exercise that you LOVE. It's not really about healthy dieting or not. It's about what WORKS.
Honestly, have you ever heard about anyone loosing 7 pounds a week and not gaining them afterwards? Or rather, gaing even more afterwards.
If you are really determined,
Cycle for an hour every morning.
Eat only Vegetables for 6 days every week for 3 months
Walk as much as you can.
Do sit ups
to lose weight and keep it off required a change in lifestyle. Not a complete change but in routine. Never eat until you feel full. Don't eat fast give your body time to realize its satisfied. and EXERCISE.
NO NOT THAT WORD!!!!!
Seeing as your parents don't cook healthy foods...I'd take in smaller portions. As part of the meal, I'd eat a piece of fruit or some raw vegetables to help fill up. I'd cut out any junk food and no eating between meals (except if it's a granola bar, or some healthy snack). Also, I set a time when I stop eating...like no eating after 9 PM. Eat well...but don't overeat or starve yourself.
That's the small part. Now, the harder part is exercise. Stretch everyday. Take a walk or jog in the morning. If you're not used to it, start off with a mile speed walk or jog in the first week...do this every day. Then next week, increase the distance to one mile and a quarter... one mile and half the next week....etc.. Continue this pattern. You have to be consistent with exercise. It's easy to get discouraged. Get a friend to exercise with you...it's motivating! I like exercising in the morning because I find myself energized for day.
Hope this helped. Good luck with your goal. You can do it!
1) Since you're 13, you are old enough to cook. Make a big pot of fresh vegetables. (carrots, zuchinni, celery, cabbage, potato). Cut in squares and boil with cup of water on medium heat till done. Throw in some salt, pepper, maggie cubes until desired taste. Eat as much as you want any time you want. You can use any vegetables that mom brought from supermarket.
2)Only bake or boil chicken or red meat and only eat half a chicken breast or same size meat once or twice daily, not more. You can have with vegetables.
3)Never over stuff yourself because in between your meals you should have one piece of fruit,(banana,apple,orange)anything you like, one peice between meals.
4)Drink as much water as you can. This helps to rid body of waste.
5) I love green tea. It works. Drink a glass when you wake up. Or half hour before breakfast. Afternoon and before bed.
6)Sugar should be completely taken out of everything. Absolutely no sugar.
7)Prepare some salad (tomato, cucumber,green pepper, lettuce) spice with salt, pepper, vinegar and lemon. Have a bowl daily. And you can have with vegetables or chicken or meat.
8)Best breakfast you can have is boiled egg. It has protein and starts your metabolism. Never skip breakfast.
9)Replace fizzy softdrinks with juice. Look for the ones with the least calories.
10)Walking briskly everyday for 30-45 minutes will definately be the best thing you can actively do to lose weight. This is the most important thing.
11) Never go hungry. If you feel hungry, have some vegetables, or a peice of fruit or a bowl of salad. You can eat all day but make healthy choices.
Remember, no oils except olive oil in salad, no fast food, no soft drink, no sugar.
You seem to have a bit of an unhealthy attitude to weight loss. I'd encourage you to try and achieve and maintain a healthy weight, but you need to consider that sustainable and GOOD weight loss takes time and you shouldn't do anything unhealthy to get there.
As for your dinners - if they're reeeeally unhealthy you could prepare your own, or alter it - if your parents are having meat, veggies and hot chips, just have the meat and veg, and prepare yourself a salad or something. If it's takeout night, get grilled fish and make yourself a salad to go with it. Or if it's a food you really enjoy but it's a little unhealthy just make sure you're good for the rest of the days with your food and exercise.
Healthy weight loss is the goal here - and it's simple and fun! You should aim for between half a kilo and a kilo a week as this is a healthy rate - however if you don't notice a change on the scales don't get discouraged as you may be gaining muscle but losing fat (muscle is heavier than fat but is much more dense so takes up less room - you'll appear to have lost weight and your clothes will be looser).
Basically you should aim to alter your diet and exercise in order to achieve healthy weight loss - you dont need diet pills, fad dieting or any expensive weight loss plan.
With relation to your diet, eat 5-6 small meals a day - breakfast is a MUST for weight loss (it kick starts your metabolism and it makes you less likely to over eat during the rest of the day) - try a healthy cereal (low in fat and sugar....watch the sugar!! so many are loaded with the stuff), low fat milk and fruit, or low fat yoghurt and fruit (i top low fat yoghurt with fruit salad and muesli - yum!), wholegrain toast etc. Go for lots of lean meats, veggies, fruit, grains, good carbs and good fats (found in oily fish like salmon, and in nuts, avocados etc). Don't restrict yourself of anything though - if you feel like a treat, have it, but remember that what you are eating is a 'sometimes' food that can fit into a healthy, balanced lifestyle but should not be your main source of nutrients.
Some healthy snack ideas - fruit, veggies dipped in hommus, low fat yoghurt, toast/english muffins, smoothies (made with low fat yoghurt, fruit, low fat milk), healthy home made muffins (alter your favourite recipe - eg. substitute the unhealthy ingreds like full fat butter with reduced fat marg/spread, sugar can be replaced with apple-sauce or apple puree, white flour with wholemeal, or use a mix of white and wholemeal), wraps (using lavash or mountain rice bread), fruit toast (try bakers' delight - they have the apricot delight loaf and the cape fruit and nut loaf - both with no added fats or sugars!). Try cooking yummy but healthy things to snack on - it will prevent you from getting bored, and you can develop your cooking skills!
With exercise, I would recommend doing at least 30 min of aerobic activity a day and combining this with strength and resistance training (to build muscle which will up your metabolism, making weight loss easier to maintain). Try joining a gym, or gym classes, yoga, walking and jogging, swimming, bike riding, weights, using a cross trainer (I do interval training on an elliptical machine - works wonders and burns loads of fat!). Just try to make activity a part of your daily life. If you work incredibly hard at exercise, or are working out for periods of 60 min or more a day, then definitely give yourself at least a day each week to rest your body and let it recover - otherwise you won't get results, and you'll be prone to injury - which really sabotages your whole exercise regime!
All the best with your goals - talk to your doctor about what is a healthy weight for you, and make this your goal. If you need extra assistance, a dietician may help you with the nutritional side of things, and booking a couple of sessions with a personal trainer could be a good idea just to show you how to correctly perform different exercises. Also - for additional info I recommend the australian institute of sport website - a lot of the nutritional info is targeted at athletes and very highly active individuals, but there are great articles on weight loss and some great (GREAT!) recipes complete with nutritional info so you know how many kilojoules/calories you're putting in, and how healthy the meal/snack is. Basically, if you outweigh what you're putting in (food/drink) with what you're expending through activity then you'll lose weight!
yeah so im 13 too, and i think ur approach is a bit wrong. it needs to be healthy for you, or else you might end up hurting you body, or something. the girl who said 5-7 small meals a day was right. that's what i do. :)