I Need A 7 Day Healthy Eating Plan? Please!?
Hey, I am 13 and I want to lose weight the healthy way,no faddy diets or anything just excersize and healthy diet.
I just don’t know what IS healthy anymore?
I mean I just grab anything out of the fridge and go I don’t know what to eat.
Could you please, please devise a eating plan for me?
And give me some tips like don’t eat after 6pm?
I know for a fact I eat more calories than I burn, that is why I am getting so fat so I need something low fat and easy for me to do?
Thank you do much I will apriciate any answers x
You’re 13 years old, so please understand that your body is still changing, and you need proper nutrition to make sure you get all of the vitamins and minerals your growing body craves.
It’s great that you are thinking about losing weight the healthy way. The best way you can do this is by making better choices when it’s time to eat, and to get lots of exercise.
Remember when they taught you about “the food pyramid” in school? There’s a reason for that! Having a balanced diet is very important.
Here’s a sample menu for you:
Breakfast:
1 cup of cereal
1 cup of milk
1 banana
Mid-morning Snack
Granola Bar
String Cheese
Lunch
Grilled chicken sandwich
Side Salad with low-fat dressing
2 oreo cookies
Afternoon Snack
Popcorn
Carrot sticks with peanut butter
Dinner
1 cup of chili
1 ounce of cheese
Baked Potato
1 cup Broccoli
Dessert
1 cup of frozen strawberries
1/2 cup of low-fat ice cream
It’s hard to lose weight when you’re a kid, because you’re at the mercy of your parents when it comes to what you eat. If your parents buy a lot of fatty, sugary snacks, it’s easy to make a bad choice instead of a healthy one.
Next time your mom goes grocery shopping, ask to go with her, and see if she will let you pick out some things that you would like to eat. She will probably be happy that you are thinking about living a healthy life. You might even be able to help her prepare a healthy dinner for your whole family!
Good luck!
How about go to the gym 3-4 times a week do not eat after 5 pm, and also drink alot of water cause it would make u fuller, also eat lots of veggies and some fruit.
EDIT
I am only 15 and i have a membership you just need your mom or dad or brother or sister (over the age of 18) to sign u up then ur good to go
well I don’t have time to find you a meal plan,hon
you will see a skinny you by spring 
but I will tell you this!
load your plate for your meal and then put half back.
eat an apple or an orange inSTEAD of the cookies and chips.
limit (not cut) your WHITE foods.
lo cal ranch and carrots are yummy
eat one piece of candy like a little chewy tootsie roll at night for your surprise snack, never tell yourself you CAN”T have something
you can have a little if anything you want.
remember you will be getting taller and your weight will redistribute its self quite nicely if you stick to this plan!
and take a short walk after every meal
I do know actually how to do this, because I’ve been in pageants before (kinda a hobby) and I’m always taking care of my weight.
First of all, there is no ‘healthy weight’ for EVERYONE. Any doctor who tells you that is a moron. Because how can a scale determine if your healthy or not? Seriously. And if you are just looking at the weight the scale shows and not other factors that need to be considered that is not right either. Take in mind that it is like two variables that determine your healthy weight. Height and Weight. The cooperate with each other. I am 5′10 and weight 140. If I were to be 5′0 and weigh 140 that would be a problem. If a person is 6′7 (TALL) and weighs 220 pounds that is healthy! If they weighed 80 like a 8-year-old, that would….well they’d be dead.
Here’s what I have to say about the other things. The keys to reaching or staying at a healthy weight are regular exercise and good eating habits. Some people think exercise and good eating require lots of effort or planning. But that’s not true. In fact, the best way to work them into our lives is by making small changes that gradually become part of our routine.
We’ve all succeeded in making changes that are now ingrained in our lifestyles — learning to brush our teeth, for example. Here’s the information you need to make these other healthy habits just as easy.
Regular Exercise
Teens should get 60 minutes or more of physical activity a day. Note the word “activity”: As long as you’re getting your body moving, it doesn’t have to mean doing complicated exercises or hitting the gym every day. All that matters is that each week you get the right balance of activity, including aerobic, strength building, and flexibility exercise. Make exercise a habit by scheduling some every day.
On days when you have soccer practice or an aerobics class, you may have no trouble exercising for an hour or more. But most of us are busy, and 60 minutes a day of activity seems like a lot of time. The good news is that it’s OK to divide it into shorter “exercise breaks” throughout the day.
Just as you might have a healthy snack to stop yourself getting hungry, exercise snacks can keep energy levels high. So get up 15 minutes early and do some yoga or other stretching activity. Fast walk or jog for 15 minutes at lunch. Do the same thing after school — or walk or bike home. Add to that taking the stairs, gym class, and walking between classes during the day, and you’ve probably reached your 60 minutes.
Here are 10 simple ways to make an exercise lifestyle change:
Start today. Go outside for a walk.
Take the stairs instead of the elevator.
Instead of driving, walk or bike to places like school or a friend’s house.
If you have to drive, park farther away than you need to and walk the extra distance, if it’s safe to do so.
Vacuum your room, wash the car, or mow the lawn. It’s not a chore — it’s an exercise opportunity!
Limit your time watching TV, using the computer, or playing video games — and when you do play, try interactive games that get you moving.
Dance. Even in the privacy of your room, letting loose to your favorite tunes could help you burn more than 300 calories an hour!
Figure out what type of exercise interests you, then give it a try! Take it slow if you’ve never done it before. And if you’re nervous at first, find an exercise buddy to join you. It’s usually easier to stay motivated about exercise if you do something you’re interested in.
If you get bored or lose interest easily, alternate the kinds of activities you do so they always feel fresh.
Be sure to include some activity that gets your heart beating faster, quickens your breathing, and makes you sweat.
Good Eating Habits
Eating well doesn’t mean dieting over and over again. In fact, studies have shown that dieting often doesn’t work — and diets may have the reverse effect, with dieters gaining back more weight than before they started.
One reason diets don’t work is because they can encourage people to think of foods as “good” or “bad,” when the truth is everything is OK in moderation. Diets also encourage people to “give up” certain foods, which can make us feel more deprived. And not only do we feel deprived, diets often deplete our bodies of important nutrients. Teens should eat a variety of foods, and there’s nothing wrong with the occasional treat. A candy bar somehow tastes more special if we treat ourselves once in a while instead of every day.
The best way to stay at a healthy weight (or lose weight if you need to) is to make healthy food choices daily. For some of us, that means changing our mindset about food. Instead of thinking of food emotionally (for example, as a reward for doing well on a test or as a way to deal with stress), see it for what it is — a practical way to fuel our bodies.
Here are 10 tips for making healthy eating a part of your life:
Replace soft drinks, fruit juices, and sports drinks that are loaded with sugar with water, low-fat milk, or sugar-free drinks.
Eat at least five servings of fruit and vegetables a day. The fiber will fill you up and you’ll get the nutrients and flavors to keep your body satisfied.
Choose foods from all the different food groups. In addition to getting your fruits and veggies, include whole grains and lean protein at each meal.
Make healthier fast-food choices. Pick a small, single-patty burger instead of a large one and a side salad instead of fries. Stick to regular servings — don’t supersize! Better yet, avoid fast-food places whenever you can.
Keep healthy foods on hand. If your kitchen is stocked with healthy choices like celery, raisins, and peanut butter you can make ants on a log instead of dipping into the cookie jar (you may need to teach your parents a thing or two about food to be sure they buy you the good stuff!).
Take your own good-for-you snacks and food on the road so you can avoid the vending machine or convenience store. Try carrot sticks, a piece of fruit, or your own homemade trail mix instead of cookies, chips, or processed foods that tend to be loaded with fat and calories.
Eat when you’re hungry. If you’re tempted to eat because you’re bored, that’s your mind telling you to find something else to do.
Eat a healthy breakfast every day.
Don’t eat meals or snacks while watching TV because you’ll probably end up eating more than you intend to.
Pay attention to portion sizes. If a portion is large, cut it in half and put half aside for later — or split it with a friend.
Use your creativity to come up with ways to fit exercise and healthy eating into your life in a way that works for you. We’re all different. Your best friend might prefer to schedule some gym time while you’d rather take your Frisbee-playing dog to the park. Knowing what’s right for you will make it a lot easier to do.
Hope I helped.
Always eat breakfast, it will kick-start your metabolism in the morning. I think it’s good to eat your larger meals at breakfast and lunch, and a smaller meal at dinner. Like you said, don’t eat after a certain hour (6 or 7, I guess it depends when you go to sleep).
Cut out soda… don’t drink too much juice either, it’s usually pretty high in calories. Drink plenty of water…. try for 1 to 2 liters a day. I just buy or fill a big bottle (like the tall Smart Water ones) and carry it with me to class or work or wherever.
If you can’t go to the gym, just try to walk more places instead of driving or taking the bus… take the stairs instead of the elevator.
A few more random things I can think of…
- When you order a salad, ask for the dressing on the side, and don’t use very much of it
- I try to avoid bagels, and have toast or english muffin instead… bagels are between 300 – 400 cals each
- Protein bars (like the Kashi Go Lean ones) taste really good, almost like a candy bar… and they fill you up for a long time
Good luck
too young to diet.
Be careful jogging lol you don’t want to give yourself two black eyes!!
Try walking or jogging around the neighborhood, or if you’re not able to do that, but a jump-rope and jump, it burns a TON of calories and really tones your legs. As for healthy food, anything that man hasn’t touched, such as apples, pears, bananas, oranges, broccoli, cauliflower, almonds, peanuts (low salt is the best), and skim milk. Look for things that don’t have partially hydrogenated oils in them. Any fruits or veggies are good for you. Try low-fat string cheese or even shredded wheat. Also-you could write down how many calories you ate in a day and try to stay under 1400. BUT do not go under 1200, it’s not good for you. Good luck, and try not to eat past 7 pm if at all possible.
here u can use the 1 i use
http://www.bodyforlife.com/nutrition/mealplan.asp
jog a bit too ull lose that way too
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