I am not sure how to decrease weight without impeding growth. I know you’re supposed to be in a calorie deficit, but I’ve heard that it can hinder your growth. I’m 14, 200 lbs, and male. What do I do?
Begin eating healthier. Whole foods, vegetables, protein, and healthy fats (such as most tree nuts and eggs)
At your age, tracking calories is not suggested because it is likely to lead to disordered eating.
Please consult with your doctor and parents for support.
Do not take any action without first consulting your primary care physician. It’s great that you want to take care of your health! Do it with the help of an expert. Good luck and avoid developing an eating disorder.
Simply increase your vegetable intake per meal, then consume your protein source (whatever mum makes), then whatever else is in the meal, and only eat till you are full, not stuffed. See where that gets you.
Take your time and do things right. Find out your maintenance calories, and then create a tiny shortfall of 250-300 calories per day. The process of losing weight will most likely not be as fast as you wish, but it will be the safest approach to do so at least.
Reduce your consumption of sugary beverages, treats, and candies. Eat a range of nutritious foods, including veggies, lean protein, whole grains, and fruits. Drink water rather than soda or fruit juice. Consume fewer junk foods. Schedule regular meals and avoid skipping meals. If you are hungry in between meals, eat some healthy snacks. Make sure you eat breakfast. It’s not about dieting; it’s about developing healthy behaviours and eliminating unhealthy ones. Get lots of exercise; walking is an excellent and simple way to do so. Make an appointment with your doctor or a trained dietician, and discuss how your parents can be helpful.
So, truly burning more calories than you eat is beneficial. If you do not acquire enough nutrients, you will have stunted growth. However, speak with your doctor.
Look at the truth at your age, if you simply consume a good diet. Eggs for breakfast, chicken salad for lunch, fruit for snacks, and meat and vegetables for dinner will help you lose weight.
Counting calories and all of this becomes more crucial as you reach the age of 25 or older. As you age, your metabolism slows and you must focus more on losing weight.
If I were you, I’d eat a typical diet and avoid junk food. No sugar. Choose a sport that you enjoy. Basketball or football… The weight will go off so quickly.
The best thing you can do is make it a habit to eat nutritious foods. Fruits, veggies, whole grains, etc. Avoid eating items that are too sweet or salty. Stay active by going for walks outside or spending time with friends and moving about your neighbourhood.