Enough exercise?

Well I am a fourteen year old girl, 5'8 3/4 and weigh about 137 pounds (136 if I don't eat much before weighing myself). At the end of March, I got a back surgery on my spine, which rendered me inable to do any exercise at all. I gained a few pounds, and lost most of my muscle from spending about two months inside the house without leaving. I used to be very active (participated in tons of sports), but I can't join most of them for at least a year.

So now, to get back in shape and down to 130 pounds (my ultimate summer goal), as well as turn all my flab into muscle, I do the following exercises.

At least one hour of walking a day (sometimes more), swimming laps non stop for an hour once or twice a week, stationary bike minimum thirty minutes a day, and a bunch of leg exercises (squats, lunges, the likes).

I can't do any ab exercises right now, since the rods around my spine prohibit me from bending that way for now (and it hurts, I've tried), but I do attempt to do scissor kicks.

So, please tell me, am I getting enough exercise to lose the weight? I've cut out all sweets and whatnot from my diet, and usually, I only eat veggies during the day (with meat twice a week).

Eating only veggies during the day is not a healthy and balanced diet.  Veggies should be a PART of your diet, not the entirety of it.  If you are exercising as much as you say, you need ALOT of carbs and protein to give you energy and help your muscles recover.  As for the amount of time you spend exercising, I think it is a good routine.  A half hour bike ride and an hour of walking, plus some swimming every few days is great.  I don't think you will have a problem losing a bit of weight, but it is your diet that concerns me.  You should be eating things like chicken, turkey, or fish fairly often.  They will give you the protein you need.  And you should eat whole grain carbs like brown rice, wheat bread or whole wheat pasta to give you energy. 

What you are eating does not sound helalthy.   Eating meat twice a week will not build muscle.  You need a variety of food to heal after surgury and be healthy life long.   You should ask your parents if you can see a nutritionist for advice on eating, it sounds like you are making mistakes that many young women make...you may lose weight initially but you are going to mess up your metabolism.   

Well, I've never been very fond of eating meat, but I do eat chicken or a piece of steak a few times a week. As for fish and turkey, that's a no go. I never liked eating them (although I've been told dozens of times that fish will prolong my life, or something along those lines).

I sometimes eat a slice of toast with melted kraft cheese on it, but I only do that once in a while. Anyway, I have always  been a major vegetable eater, and my doctor says that it's alright.

Look, I'm not going to ask my busy mom to cook meat for me every day. I eat it whenever she cooks it.

Then i would recommend other ways of getting protein in your diet.  There are tons of food besides meats that have it.  Eggs are a great example.  If you take out the yolk, not only is it practically zero fat and VERY few calories, but it is filling and almost pure protein.  Egg whites are great for helping you tone your muscles.  Also, low-fat yogurt are good.  Many types of nuts are filled with protein, plus they have the healthy monosaturated fats that you want in your diet.  Obviously you don't want to go crazy with nuts, but a sprinkling of walnuts on a salad is a great way to incorporate them into your diet.  Finally, any soy or tofu product will be high in protein as well.

Don't get me wrong, eating lots of vegetables is very healthy and I think you have a solid nutritional foundation.  But remember that a healthy diet isn't about eating any specific thing, its about creating a balance between many things.  So don't worry if your mom doesn't cook meat too often.  There are tons of ways to get your protein.  You obviously get enough fiber from all your veggies.  Only thing else is those carbs, preferably whole wheat unrefined carbs.  These will give you tons of energy plus help you lower cholesterol. 

I think you are doing a great job so far and its awesome that you are forming such good habits at your age.  I certainly wish I had started earlier, rather than waiting until I was 21 and overweight to really get started.

It sounds like you're getting plenty of exercise! Good for you! =)

As for your sub-par diet... can't you cook? If your mom is too busy, why don't you cook for the family?
You can also try cottage cheese or deli slices. You also need some fats in your diet, too. Without any fats you aren't absorbing much of the fat-soluble vitamins in those veggies. Try almonds or peanut butter for fats and protein.

Thanks. I do have low fat yogurt (when I find some in the fridge, heh).

Me + Using a stove or oven to cook meat = Disaster

We all have different hours, so usually I eat alone, or with my grandmother. I can obviously cook things like pasta, but I am a terrible cook when it comes to meat. I almost blew up the stove once...not so nice. The only kind of meat I can cook is things like chicken nuggets in the toaster oven.

HAVE YOU EVER TRIED POUCH COOKING.  ALTON BROWN DID A SHOW ON FOOD NETWORK AWHILE BACK.  I REALLY LIKE IT BECAUSE IT IS EASY, HAS LITTLE CLEANUP AND GREAT FOR 1 OR 2 PEOPLE.  YOU TAKE A SHEET OF FOIL OR PARCHMENT PAPER PLACE YOU MEAT CHOICE ON BOTTON, YOUR PASTA OR RICE NEXT, THEN VEGGIES ON TOP FOLD UP SIDES LEAVING HOLE AT TOP. ADD SEASONING OF CHOICE ALONG WITH LIQUID. CLOSE POUCH PLACE ON COOKIE SHEET IN OVEN, SET TIMER.  WHEN DONE. EAT.

FOR RECIPES GO TO foodnetwork.com LOOK UP POUCHES.

francescas,

your weight for a girl of your height is sound, so i don't feel you need to lose any.  however, having a 14-year old myself, i know the pressure to be thin.  you need to be careful to eat enough protein and get enough calcium to strengthen your bones and build muscle.  healthy, fatty fish like tuna and salmon would be a great addition to your diet.  i think your exercise is great, if not a little excessive for your condition.  good luck!

I should point out, at 5'9" and 136 pounds, you're a perfectly healthy weight and will be underweight at 130, though only a little. So, while I can understand exercising to build muscle, make sure you're really eating everything you need, rather than trying to lose weight. Especially important at your age, I might add.

EDIT: Weesie, we must have been typing at the same time! :)

EAT PEANUT BUTTER!!! :-) lol

Also, I'd say your workouts are great! Don't worry so much about doing crunches and things of that sort- they're not that effective compared to the others you CAN do (squats, etc...) also, activities like swimming helps tone your core muscles.

I dono, I think you sound like your alright! I'd go nuts if I was stuck in the house so way to get back on the bus!