Need Major Weight Loss Help!

Okay, so first off, I am new here.  I need a lot of advice on how to lose some weight. I ordered the Gazelle Edge tonight so it should be here in 1-3 weeks.  I know I need to eat healthy and exercise and all, but the more I read, the more confusing it gets!  I was just wondering if anyone could maybe post some tips on what to eat, how to exercise, etc.  I would also appreciate if you had any guides or what-not to help me.  Maybe like what to eat each day, and them a guide to beginning exercise like what equipment besides the Gazelle would be useful.

So here are my stats or about them:

Sex:  Male

Height:  between 5'8" and 5'10" (I am not sure since I have not checked lately)

Weight:  208-209 (as of today at the doctors)

Age:  14 (15 in December)

I guess I should also mention, I do not eat real healthy. At least I didn't...  I would overeat a little and drink a lot of sodas.  My parents are going to start limiting me though.  I am also giving up some stuff like cookies and brownies for now because I would always sneak more then what they let me have. 

I appreciate any and all help!!! Thanks!!!!!!!!!!!!!!!

Do you eat a lot of fruit and vegetables?  How about switching to diet soda?

I don't really eat them.  If my mother makes carrots or green beans I'll eat them because she makes me.  I mean I do not care, I just don't like green beans, carrots are okay.  I am switching to diet soda, and still cutting down too I guess.

Don't think in terms of what you are giving up, or limiting or dening yourself of.  Dont look at this as a temporary situation.  Think of this in terms of habits, life long habits.  Some bad habits you have you need to change, and some good habits you dont have that you need to acquire.

For example soda and other sugary drinks are a bad habit that probably isnt ever going to work for you.  Find things to replace the soda with. Seltzer is a great alternative if its the fizz that you really like about soda.  If its flavor, try tea or unsweatened juices.   But dont get denial blues over the soda, save it to have as an occassional treat, and factor it into your calories once and a while.  Beter to loose weight slower and have that treat every so often, then to sabotage yourself with feelings of denail and quit your diet.

Also keep in mind that diet soda while low in calories is still not a healthy drink, especially while you are still growing.

Yeah, like on Monday after school, I would go buy 2 bottles of soda. Something like Vault and this blue Mountain Dew. Of course, the Mountain Dew is diet or I think it is, that was partially okay.  Then I would drink one that night, and one the next day. Then after school on Wednesday, I would go to Walmart, so I would get me a large drink from McDonald's and just mix them up.  I would also probably get one Friday or Saturday, whenever my mom goes to Walmart again.  So in other words, I would drink soda about every day of the week.  Now, if I were to make iced tea, would Splenda be better then sugar?  I basically use a lot of sugar when I make iced tea, just because it has to be so sweet or else I don't like the flavor.  I would probably use about 8-10 tablespoons of sugar in the container, which is about 2 quarts of it, then use maybe 3-4 tablespoons of sugar for like a big water bottle  of it. I would guess the water bottle is maybe 18-24 oz but I am not sure.  I guess that would be a tiny bit ok, since I don't make it often. I might make it once in 2-3 months depending on how I feel and if I want it or not.

Try the splenda.  The sugar would be adding empty calories to the two quarts.  (16 calories per teaspoon) Its a better choice than the soda, but not the best choice.

Well, I figure I would probably cut down on the sugar if I still used it anyway since I am trying to lose weight. I will probably try Splenda next time I make the tea.

You have to find what works for you.  I cold brew my tea one cup at a time and use about a quater of a teaspoon of sugar.  I know that adds about 5 calories to a zero calorie drink, and that I can drink all I want of it.

So, basically make one cup of tea at a time? Sorta like if you made hot tea? That is a good idea... Sounds easier, and better for me.

The main thing you'll want to focus on is eating healthier.  Cutting down on your sugar intake will help alot.  You also want to figure out which fruit and vegetables you *do* like.  No need to eat green beans if you don't like them - but you do need to eat vegetables in general. 

You'll probably find it a lot easier to keep your calories down to a reasonable level if you eat primarily real food (whole foods like fruit, veg, grains, meat that hasn't been processed within an inch of its life, dairy, that sort of thing)

Thank you for that! I guess I should start trying to find some fruits and vegetables I like. I mean, I sorta like apples and bananas, I just don't feel I could eat them every day.

Young men at are a distinct advantage with weight loss and usually only to change a few behaviors.  I would suggest watching what you eat (cut out the junk: chips, soda and fast food)  and get active.  If you can find a sport to play in school that would be good.  Hopefully your school has an athletic program that offers a variety of sports you might like to try.  There are solo sports as well.  You can try biking, jogging, hiking...

I would also recommend a strength training program.  You can look them up on the fitness forum.  There are a multitude of exercises that you can do with no equipment; pushups are amazing. 

You're at a good age to set positive life long habits. Many of the illnesses you hear about are from lifestyle choices. It's ok to eat junk on occassion but eat well 85-90% of the time and move everday.  

Thank you for the advice!  There are sports at school:  football, basketball, track, etc.  The problem with that is, I don't like sports, and I don't want to have to remember to go to practices or games.  So that is ruled out. I do have a bike though. Once I get more active and a little better stamina, I might try to go back out riding.  Like, I can go one time around our block, but after that I am too tired to go again.

Do you think you might like to try to cook? It might be fun for you to try out different healthy recipe's....and it will be something you can really use later in life too.

If you don't really like sports, find something you do like.....walking, wii games, roller blading, something that will get you moving to start with.

Pick a new veggie every week to try...and make it yourself (that always helps me to try new foods....if I have to make it myself.) It is easy to look up "How to cook.......(Whatever you have)"

make healthy "shakes" with banana, skim milk, ice, honey, and a little peanut butter

Good luck! It is great that you are taking an interest when you are young.....little changes are all you need to start with :)

I used to weight OVER 200 pounds and I am only 5 feet tall so I looked like a snow woman trapped in a bubble. I tried every diet that exists and realized that diets & programs like Jenny Craig DO NOT WORK. You need to do something that you can live with for the rest of your life without torturing yourself.

I took a nutrition course at my local college, learned how to eat, and lost the weight. I kept my ideal weight for 7 years, but I had a baby and gained some of the weight back (about 80 pounds), and now I am back on track. I am just 10 pounds away from what I used to weight when I was 18 and I am 36.

When you lose weight the right way is not hard at all; I used to eat ALL day long and I ALWAYS felt hungry because I was eating empty foods. Most foods high in calories are very low in nutrients so I wasn't getting what my body needed to survive and that was what made me feel hungry regardless of the amount of food I consumed. When I started eating more of the good foods I eventually craved more of the good and less of the bad until I made it a way of life that does not feel like dieting AT ALL!!!

I eat EVERYTHING that my body needs so I don't feel hungry therefore I don't need will power. I don't feel like cheating because I enjoy what I eat, and I always feel satisfied. But if I ever want to eat something yummy I just exercise extra for the extra calories I consumed and go onto the next day WITHOUT guilt.

I average about 1,600 calories a day and keep within my allowed Carbs & Fats. I rather eat low cal foods so I can eat more than waist my calories in foods that are high in calories and are less nutritious. I also drink 2 glasses of water before every meal or snack & that helps a lot. I don't feel hungry throughout the day because my body is getting what it needs.

We often confuse thirst with hunger & when we don't get the nutrients we need from foods it feels like hunger. Your body won't tell you "OH!!! by the way I am lacking vitamin A" If you don't eat what your body needs you'll feel hungry no matter how much you eat which is why most diets don't work. losing weight and maintaining your ideal weight needs to be a way of life that you enjoy doing. Most people focus on what they should NOT eat rather than what they SHOULD eat so they won't feel hungry and eat less of the foods that are not good for our bodies.

If I did it anybody can!!!

Just wanted to say how much I LOVE my gazelle!  I got mine with a doc's okay (and physical therapist) when I was working on rehabilitating a knee.  It really did help and honestly I just followed the exercises listed in the book.  At first I could only manage a half hour.  But that 30 minutes was better then sitting on my rear on the couch and after a while it got easier.  I found that distracting myself with the tv when going for longer periods (since I watch the clock badly!) did help a lot, or that when I put on my ipod and rock out I'm able to push myself harder.  Something about getting in that zone really does help!

To sports... a team could be fun, if there was something that sparked you.  I ended up joining our local roller derby team and it's been nothing short of a miracle for me.  I'm having fun, exercising (hard) and getting out with people.  It's what I needed right now and after losing 5# last week I got that kick I really needed!

With regards to cutting or giving up stuff... it's hard to do.  I got "off" chocolate going cold turkey and then after a few weeks I added in just a little bit at a time and would literally freeze the rest.  Now, I can have chocolate without triggering any kind of a binge.  Wasn't easy but after trying to just have a little bit and going over the only thing that worked was that cold turkey period first.

If you need anything, even just a pat on the back feel free to drop me a line any time.  You're off to a good start by taking a hard step... just keep doing little steps and you'll get there!

Keep in mind this isn't a diet.  It's learning to live healthy.  While I think it's a good idea to give up some foods for a few weeks, just to force yourself to break the habits (well, it works for me, doesn't mean it will for everyone), don't cut them out completely - not even "just until I lose the weight."  This a) makes you feel deprived and likely to eat too much if you do ever have the occasion to eat those foods, and b) means that this is a lifestyle you won't stick to - as soon as you stop your "diet" you'll start eating poorly again and gain the weight back, usually with a few extra pounds.  Instead, make room for a treat now and then.  There's nothing wrong with the occasional treat. Make room to go out with friends and splurge now and then, too - just work out a little extra the day before, day of, and day after, and maybe watch your calories for the rest of the day a little more closely.

Make sure you're getting enough calories for a growing teenage guy.  Your body's working hard right now to develop, and you don't want to screw that up.  I don't have the link to the appropriate calculator for teens, but if you look around the site you can find it.  If you haven't seen a nutritionist, you should use it to figure out your caloric needs and make sure you're not cutting them too low.

Experiment with fruits and vegetables that you do like, find new ways to cook the ones you don't (ever try sauteing green beans with garlic in a little olive oil?), and unfamiliar foods.  Try to get a good mix of protein, carbs and fiber, and fat, which will help keep you full.  Spread your meals out if you can, this helps a lot of people feel fuller throughout the day. 

If you're hungry and you don't feel you should be eating yet, drink a glass of water.  You might just be thirsty.  If you're still hungry, have a small snack and see if you feel better.  Try not to drink too many calories, since these aren't usually filling.  I think sugar in your tea would be fine - at least you like tea!  I'm trying to acquire a taste for it, but haven't been able to do it yet, not even if it's heavily sweetened.

As for exercise, find something you like.  The gazelle is great, and a nice way to get started.  Try to add activities you enjoy, like a sport or biking, so that it doesn't feel like a chore.  In my case, my family started taking karate as a group.  I love my classes, even if they do kick my butt and make me sore.  Keep the gazelle and other simple exercises available for workouts on days you can't do that activity.  Add enough things that you have some choices and don't get bored with a routine.  Try weight lifting a couple of days a week as well - muscle burns more calories than fat, and putting on some muscle will raise your metabolism and make you look more toned.

Most importantly, don't give up.  Even if you have a bad morning, eat everything in sight, and skip a workout, KEEP MOVING FORWARD.  Finish the day with healthy meals, allow yourself to make that a day where you eat your maintenance calories or maybe a little more to make sure you get proper nutrition that day, and start the next day out fresh.  Don't let a mistake or two psych you out of this.  Don't be in a hurry, either.  This takes time, and the important thing is that you're learning to live a healthy life and take good care of yourself - not some number on a scale.  That's just a nice side effect of the new, healthier you.

Good luck!

Wow! I leave for school in about 7-8 hours and I get a lot of good replies! To the people that said not completely stop eating something but just limit it, I will probably cut out a few things I can live without for a while, and keep some things for a treat every once in a while.   I can't think of much else to type here, except does anyone have like a link to a calculator or anything that could help me figure out what all I should be getting every day?  The one calculator (I forgot the name) said I should eat about 1800 calories a day.  I have been logging my food, or trying to, since Friday and I have been pretty darn good about being near 1800. It was Sunday or Monday  that I ate about 2100 calories.  I guess I could start trying new vegetables, maybe buy one of them (a small one at that in case) and try it, or google some healthy recipes I might like.  I think I will also try to get some smoothie recipes that are healthy and have it for tomorrow (we are going to Walmart tomorrow) and that way I will have them.

I'm not sure if this is the calculator normally linked, but this is one I've seen used.

http://www.bcm.edu/cnrc/?PMID=0

I'll try again later to find the one I keep seeing, if this isn't it.

Sounds like you have a plan, and that's great!  You'll have to adjust a little here and there as you figure out what works for you, but it's really not as hard as it sounds.  Remember, the first two or three weeks are usually the hardest, as you try to break those old habits and establish healthy new ones.  Don't give up!  Make a deal with yourself to stick with this for at least a month and see what happens.  During that time, keep trouble foods out of the house - which should be easy since your parents sound really supportive - and focus on making good choices.  After the month, you'll likely see the progress you made and be used to the new healthier habits, and you won't want to stop. :) 

Remember that fiber, protein and water help you feel full.  Good fats help too.  Also remember that you might lose a lot of weight the first week or two, and then it slows down after that.  This is normal, just water weight, and don't be discouraged by the slow down - all progress is good progress, and slow weight loss is better anyway.  Your scale will fluctuate, so if it's up slightly, don't panic - there are a lot of reasons to see a small gain or only a little loss, and it all averages out. 

Good luck!

Hi again!!! Remember that the key is to do something you live with not a diet you HAVE to put up with. Is like marriage, you have be in love to make it last  You can figure out your required intake through the Calorie Count calculator or use this formula:

Calculate Your BMR

Your BMR is the amount of energy your body needs to function. We use about 60% of the calories we consume each day for basic bodily functions such as breathing.

Other factors that influence your BMR are height, weight, age and sex.

Step one is to calculate your BMR with the following formula:

Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Please note that this formula applies only to adults.

Calculate Activity

Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:

• If you are sedentary : BMR x 20 percent
• If you are lightly active: BMR x 30 percent
• If you are moderately active (You exercise most days a week.): BMR x 40 percent
• If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
• If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent

Add this numberto your BMR.

The result of this formula will be the number of calories you can eat every day and maintain your current weight. In order to lose weight, you'll need to take in fewer calories than this result.

As you lose weight, you can re-calculate the formula to assess your new BMR.

Now a days most restaurants have low cal foods, and like I mention I prefer to eat foods low in calories and high in nutrients so I can eat more. Again don't think of what you shouldn't eat eat more of the things you should eat then you'll eat less of the bad and eventually make it a way of life that you enjoy doing.

Feel free to contact me with any questions you may have and I'll be glad to help. GOOD LUCK!!!

Gaby