Im 16 years old and really obese. Well I think Im obese, not one of my friends think so. I get called all the cruel names you could imagine, I'm really big for my age. I have a gym memership and never have the mind to go. I walk once a day for 30-60 minutes.I also have tried so many diets but they never work. Everything I do seems like im packing on more and more weight. I need so much help. I have been big my whole life and it runs in my family. And I don't want to keep the family tradition for long.
Janelle

Janelle, you've come to the right forum. You'll find a lot of friendly people here who have been there and who know what they are talking about. I'm not an expert in that area so I'm leaving that to those who are. You're already on the right path and you WILL reach your goal!

Im 16 years old and really obese. Well I think Im obese, not one of my friends think so. I get called all the cruel names you could imagine, I'm really big for my age. I have a gym memership and never have the mind to go. I walk once a day for 30-60 minutes.I also have tried so many diets but they never work. Everything I do seems like im packing on more and more weight. I need so much help. I have been big my whole life and it runs in my family. And I don't want to keep the family tradition for long.
Janelle


Janelle... you posted this exact paragraph in the 'female' section... have you read the stickies at the top of this section yet? read through what they say and try to put something together based on that information... then post it here and ask for help tweaking it... you'll get a lot of help if you use some initiative and try to do it yourself first... it's really great that your here, there is a TON of information here and a lot of really good people that will help, but we're not here to do it all for you... we're here to help you ;)

we could help even more if we knew a bit more about you too... how tall are you? how much do you weigh? what are you eating right now (typical day)?

the keys to losing fat are:
1: diet
2: weight lifting
3: cardio

in that order... and most importantly patience and perseverance... pick a plan and stick with it... give a new plan two months before you decide if it's right for you or if it needs changing ;)

Janelle... you posted this exact paragraph in the 'female' section... have you read the stickies at the top of this section yet? read through what they say and try to put something together based on that information... then post it here and ask for help tweaking it... you'll get a lot of help if you use some initiative and try to do it yourself first... it's really great that your here, there is a TON of information here and a lot of really good people that will help, but we're not here to do it all for you... we're here to help you ;)

we could help even more if we knew a bit more about you too... how tall are you? how much do you weigh? what are you eating right now (typical day)?

the keys to losing fat are:
1: diet
2: weight lifting
3: cardio

in that order... and most importantly patience and perseverance... pick a plan and stick with it... give a new plan two months before you decide if it's right for you or if it needs changing ;)

What are the stickies?

What are the stickies?

at the top of this forum (fat loss) there are three threads at the top that say "sticky"... those are threads that have been 'stuck' at the top so that they can always be found ;)

These are the posts that stay stuck at the top of each forum. Read through those to get an idea of what you're asking about.

Check this one out:

http://forums.johnstonefitness.com/showthread.php?t=1222

It can get a little complicated. Spend the time to figure a lot of it out, don't worry too much about the calculations. But your diet is the most important, and then getting active up to 6 days a week would be a great start. The simplest thing you can do right now is to cut all refined sugars from your diet (candy, snacks, soda, etc), eat smaller and more frequent meals, and start paying attention to everything that is going into your mouth.

Keep reading!


What are the stickies?

I too am no expert, but I can tell you a couple of things. Like any other problem in our lives, admitting the problem exists is the first step, so congrats to you! I would look at what you are eating. It may be hard to drop the soda, Mc D's, little Debbie's, ect, but you will drop the weight right along with those foods. I can tell you that from personal experience. Also some people have "comfort foods" that add to the problem. If you do, try to change those foods to apples, or other healthy foods.

I am sure one of the health guru's will be along soon to give you better advice though. Hang in there. :tu:

at the top of this forum (fat loss) there are three threads at the top that say "sticky"... those are threads that have been 'stuck' at the top so that they can always be found ;)

How does everyone think this is for a meal plan
Breakfast-Whey protein shake with some kind of fruit/
Or cerial
Snack-An apple
Lunch- 1 can of campbells vegetable soup (no crackers no nothing)
Snack-10 baby carrots, and cucumber(no dressings)
Supper-Frozen vegetables, chicken breast./
Or chicken ceasar salad.
Snack-Fruit or Veggies

How does everyone think this is for a meal plan
Breakfast-Whey protein shake with some kind of fruit/
Or cerial
Snack-An apple
Lunch- 1 can of campbells vegetable soup (no crackers no nothing)
Snack-10 baby carrots, and cucumber(no dressings)
Supper-Frozen vegetables, chicken breast./
Or chicken ceasar salad.
Snack-Fruit or Veggies

From what I've read I don't think it is too bad. However, just because the shakes and soups feel lighter in your stomach doesn't mean they aren't converting into fat. Liquids are digested faster than solids. Plus, you can still feel hungry. Personally, to lean out, I eat low carb, low fat solid foods with a healthy portion of veggies. Occasionally soup and shakes. But, you really should read the stickies. :)

that meal plan would be starving yourself.
i think Christian Bale had a similar diet when he was losing wieght for "The Machinist" (http://www.imdb.com/gallery/ss/0361862/Ss/0361862/KEYSETPHOTOLOWK_370_.jpg?path=gallery&path_key=0361862)

Lets look at each meal individually...

Breakfast-Whey protein shake with some kind of fruit/
Or cerial
Cerial would be a good choice depending on the cerial.
kashi makes some healthy cerials.
I say eat 4 egg whites, 2 whole eggs, 1/2 cup of oatmeal, fruit
It's very important that you try to get some protien in every meal.
save whey protien for after working out only. get in the habit of using real-food protien choices.



Snack-An apple
an apple and what else?
how about some chicken?
maybe some tuna or cottage cheese?
I also think you need some good fat sources in your meals. almonds, peanuts, flax oil, whatever you want.
so this meal should look like: 1/2 cup cottage cheese, 1 apple, 1/4 cup almonds



Lunch- 1 can of campbells vegetable soup (no crackers no nothing)
cambells soup is nothing but sodium.
give all your soup to your local homeless shelter.
how about this: Salad + low fat dressing + chicken + 1/4 cup peanuts + 1/2 cup of brocoli



Snack-10 baby carrots, and cucumber(no dressings)
have some dressing, dont worry about it.
try some tuna too. remember, protien is your best friend when trying to lose fat.



Supper-Frozen vegetables, chicken breast./Or chicken ceasar salad.
looks good! throw in some peanuts or almonds or flax seed oil.



Snack-Fruit or Veggies
fine, but choose something high-fiber here.
rasberries have tons of fiber, so does broccoli.
also - salmon. has lots of good fats and proteins in it.

this is a start, but each meal of the day try to think "am i eating protien and good fats?"
if the answer is no, try to get some in there.

You might want to start out a little slower. As was already said, cut out sugar first and become more active. Walk every day, at a brisk pace, for 30~45 minutes. Have small, frequent meals - it can even be foods you currently eat (so long as it isn't fast food or pizza, obviously...). Baby steps... if jumping in full-force is something you think is sustainable, go ahead and try. I, for one, do not advocate drastic changes... smaller, "bite sized" changes are more palatable to me and I can make those stick better than tossing everything I am out the window for something new.

Most importantly, remember that you have to start making smarter choices if you want this to work. Remember that the body you have now reflects the current lifestyle you live. In order to change that body permanently, you must change your lifestyle permanently.

Keep reading, and formulate more than just one diet/meal plan. Include some variety. You have to give this real thought... I'm sure you're making that realization now.

-R

WhoAreMe's post was a good one, but I'd also like to ask about your homelife for a moment...you're only 16, so my guess is that your parents generally feed you...are they supportive and willing to help you purchase the foods that will help the most (the things WhoAreMe mentioned such as salmon, rasberries, almonds, etc.)? If they are, his post is right on target! If not, perhaps you could convince them to change their lifestyle as well...keep posting your diet (just write it down during the day and at the end of the day tell us what you ate) and we'll help you until you get it right.
-Andrew

You might want to start out a little slower. As was already said, cut out sugar first and become more active. Walk every day, at a brisk pace, for 30~45 minutes. Have small, frequent meals - it can even be foods you currently eat (so long as it isn't fast food or pizza, obviously...). Baby steps... if jumping in full-force is something you think is sustainable, go ahead and try. I, for one, do not advocate drastic changes... smaller, "bite sized" changes are more palatable to me and I can make those stick better than tossing everything I am out the window for something new.

Most importantly, remember that you have to start making smarter choices if you want this to work. Remember that the body you have now reflects the current lifestyle you live. In order to change that body permanently, you must change your lifestyle permanently.

Keep reading, and formulate more than just one diet/meal plan. Include some variety. You have to give this real thought... I'm sure you're making that realization now.

-R

Great post. Janelle, you're getting some blue-ribbon advice from several folks on this forum.

Is that you be consistent in your effort and not allow mistakes or slips to cause you not to try.

Start keeping a record of everything you eat and record the calories. Either look on the back of the packet or search the web for a calorie counter site (loads about). Once you know what you are currently eating you can then make steps to reduce it.

I also have tried so many diets but they never work.

No what you mean is you didn't stick at them long enough. The reason you probably didnt stick at them is not because you are lazy or dumb, its most likely because you do not have belief and confidence that you can be slim. From now on (as another posted stated) realise that success in dieting (and everything else) is all dependant on consistency.

You must be consistent, if you are good at anything you are consistent. So in my opinion you are better off slowly reducing calories and slowly increasing activity rather than going on some starvation diet. You need to have a mindset that you are in this for the long term. You aren't starting a diet but a new way of eating, it will be a permanent change, for the better.

Get a pen and paper, write down 20 positive things about being over weight, then write down 20 negative things... everytime you want to go off your diet read what you wrote down and realise that you can and will do this for yourself, not anyone else.

FWIW you'll feel better when you eat healthly and take regular exercise.

Its also worth noting this is one amazing forum, the only forum I know of that isn't full of idiots. Everyone here seems very helpful and genuine, its also great for motivation.

Good luck :)

The best way for me to handle it was to not eat anything that I didn’t plan for a day in advance. If I knew that there was an ice cream function coming up the next day, then I would change my diet to accommodate. I would choose healthier things the day before. If anyone offers you food, and you didn’t plan on it the day before, don’t eat it. Tell your self this is your rule. It keeps things really simple.

Hi Janelle -

I'm far from a veteran of these forums, but the quote above is right out of one of those 'stickys' and has made a HUGE difference for me. I plan what I eat. If it's not something I planned, I don't put it in my mouth. For me, it hasn't been nearly as difficult as it sounds.

As has been mentioned, it's a change of lifestyle. Read the sticky's and see how others have managed this type of change in their lives and I'm sure you'll find one that will help you, perhaps even inspire you, to make a similar change in your life.

GO GIRL!! You're on your way!! :claplow:

Nav

How does everyone think this is for a meal plan
Breakfast-Whey protein shake with some kind of fruit/
Or cerial
Snack-An apple
Lunch- 1 can of campbells vegetable soup (no crackers no nothing)
Snack-10 baby carrots, and cucumber(no dressings)
Supper-Frozen vegetables, chicken breast./
Or chicken ceasar salad.
Snack-Fruit or Veggies
While you've got plenty of veg and fruit which is a good thing you've got barely any protein, from what I can see you have about 50g at most.

Protein is something people here and at bodybuilding/fitness forums talk about a lot, but it really is essential that you get a fair amount of protein for your age and weight, for so many reasons. The amino acids are essential to your well being, and while they are in fruit and veg, there isn't enough. :nod:

If I where a 16 year old female at whatever weight you are, I'd start off by eating healthy whenever you feel like eating and get use to eating the healthy food, where it's not going to make you think "Can't wait to get off this diet and eat normal food". That's not going to work. You need to get use to eating this way and hopefully continue it for the rest of your life as part of your lifestyle. I started with a diet of eating about 1000 calories a day and I dropped weight but I looked no different. My protein intake was about 20g a day I'm guessing, and the rest was just veg and fruit, after so long on that diet I took 3 months off (without realising) eating junk food and gained it all back. I had not made a commitment.

You could try other members recomendations and mine (they wont be very different, if at all in the end) and try something similar tothis:

Breakfast-muesli/oatmeal/decent cereal with milk, handfull of almonds or peanuts (or any nuts)l
Snack-An apple with 2 slices of whole wheat bread, mayo (low fat if you wish, i use real), 1 can of tuna
Lunch- chicken breast, veg (such as brocalli, sprouts, carrots..)
Snack-same as above, as much low calorie veg as you wish
Supper- chicken ceasar salad (with some olive oil, watch the dressings however and if you really need it, use a very small amount, they are a calorie bomb :rolleyes:, olive oil is fine though, good stuff)
Snack- Boil up 3 or 4 eggs, have a handfull of nuts.

I don't have time to count the calories but I would say its a decent amount. Don't use it word for word, find what works for you and use it, maybe you don't need the much food, maybe you need more, get it? They are *just* suggestions and I'm not sure about eating for women, I'm sure a member here can go over it properly who knows a bit more.

I'd suggest if you have the cash to buy Jeremy Likness's ebook/cd, it got me through a hard time.

Remember, it's consistancy that matters. You won't see automatic results and become a fitness model in 2 months, realise it's going to take time, but the results are worth ten times more than the effort needed I reckon. It is so much easier when you come to realise a lot of things about how it's your lifestyle, just like junk food would have been the previous one. diets don't work, living life does.
:gl:


Edit: Regarding protein shakes, you don't need them but they can be helpful in replace of a chicken breast in times where you are very busy, but do not make a habit of it. Real food is better. Whey is designed for workout nutrition as it is a fast absorbant protein, if you don't need to use protein that fast it won't be effective.