Hey, I wouldn’t say I’m ‘overweight,’ but there are things about my body I don’t like. I feel insecure about my face fat and my stomach fat. I just want to get rid of it. I don’t mind my thighs so much, though I think they’re big, but my legs look nice when I stand. Sometimes, I skip meals or eat less, but I always end up going back to my normal eating habits. It’s like a cycle. I need advice on how to lose weight or get more fit.
For reference, I’m 5’9” and weigh around 60-70kg, though I haven’t weighed myself in about 3 years, so it’s just a guess. Thanks.
Find a type of movement that you enjoy and make it part of your routine. Limit sugary foods (like ice cream and candy) to special occasions. It’s good to have vegetables with every meal and eat slowly, stopping when you feel full.
Your body is constantly changing at your age, so it’s normal for it to be bigger sometimes. That’s okay. The goal is to develop a positive relationship with both your body and food so you don’t end up hating either one.
It’s more important that you enjoy life and feel good about yourself. According to your BMI, your weight is normal.
As a teenager, your body is still growing, so the weight you had 3 years ago probably isn’t accurate now. Skipping meals to lose weight isn’t healthy for someone still developing. I’d suggest talking to someone you trust who can help you form healthy, long-term habits. Stay well.
Honestly, try walking more or walking to places instead of driving. If you can get a gym membership or buy some weights, that could help too.
At your age, you don’t need to worry too much. You’re still growing.
Just stay active and be mindful of what you’re eating. For example, swap sugary drinks for water or diet versions if your parents won’t buy those. Snack on fruits and veggies instead of chips and chocolate.
As a teenager, your body is still growing. How you look now is probably very different from how you’ll look in your 20s and 30s. Having face fat and stomach fat is completely normal at your age. You’ll grow out of it.
Focus on eating healthy. Don’t restrict yourself too much, because dieting can lead to disordered eating. Instead of cutting out things like Taco Bell, try adding a salad or some fruits to your meals. The best way to get more fit is to become more active. Just remember, if you’re more active, you’ll need more energy, so eat enough food.
I’m 5’7 and around 70kg (155lbs). I go to the gym to play basketball, but if you’re not into that, try walking or running on a treadmill to stay active. I also watch what I eat, but I still eat some junk food from time to time. Just keep it limited and don’t eat just for the sake of eating. Only eat when you’re hungry (but don’t starve yourself). It’s a process, but it works.
First, figure out your weight. 70kg puts you at a healthy BMI of 24.1, while 60kg would be 20.7. Recommendations for weight loss vary depending on how light you already are.
Do you do any strength training? Building muscle could help you get leaner.
@Sam
Honestly, the last time I ‘exercised’ was walking home from school with a friend last Thursday. I don’t do much at all, and I know that’s bad. But I’ll definitely look into getting more active.
I recommend eating a bit above your BMR and below your TDEE. Since you’re young, avoid extreme calorie deficits. The goal should be getting enough nutrients while being slightly under your TDEE to create a small deficit. Losing weight slowly is better, so you can get back to eating at maintenance sooner.