I’m 14, 5’8, somewhere between 350-400 lbs, and I’ve been overweight my whole life. My parents are also overweight and don’t really seem interested in changing, which means we eat out a lot and have unhealthy meals at home. We can’t afford gym memberships or fancy equipment, and I’ve never been consistent with working out or trying to eat better. I’ve thought about giving dieting a try but feel so stuck. I really struggle with how I see myself and feel like my weight makes me less. I’m so tired of feeling this way, but I don’t know where to begin. Any advice?
Getting started is the hardest part. Once you build a habit, it gets easier. Maybe ask a friend or someone close to join you; it can make a huge difference. I hope you find something that works for you and keep us updated.
Hey. I’ve lost 90 lbs so far (I started at 286 lbs), so I’ve been there. It’s not going to be a quick process, but it can definitely be done. Focus on making small, lasting changes to your eating and activity. For example, try to burn more calories than you eat; this is called a calorie deficit. Drink lots of water, and try eating more whole, real foods. You don’t need to go all-in right away, just start small. If you need someone to talk to or have questions, I’m happy to help. You’ve got this.
If you have an off day, don’t give up. Just keep going like normal the next day. This mindset really helped me stick with it.
You’ve got time on your side. You’re only 14, so starting now will make a huge difference over the years. Use an online TDEE calculator to figure out your calorie needs, and try tracking your meals with an app like MyFitnessPal. If your school has a gym, don’t be afraid to use it. Everyone starts somewhere, and asking for help is normal. Also, try walking and finding exercises you enjoy. Little steps now will add up later.
Start small and do what you can. Even walking around the house, going up and down stairs a few times, or doing some light exercises in your room can help. For meals, try simple swaps like drinking water instead of soda or ordering smaller portions. Since your parents handle most of the groceries, just focus on making better choices when possible.
Remember, you’re worth so much more than your weight or appearance. Treat yourself kindly, and focus on decisions that make you feel good long-term.
Phoenix said:
@Dex
Thank you so much, this really helped motivate me.
I’m so glad. I’ve been in a similar spot before, and being kind to yourself is the best thing you can do. It’s easy to get down on yourself, but that just makes it harder. Focus on balance and keep reminding yourself that you’re worth the effort.
Use a food tracking app like MyFitnessPal to keep an eye on what you’re eating, aim for 10,000 steps a day, and try to talk to your doctor about your options. Progress takes time, but even small wins will keep you motivated. Good luck.
Start walking regularly and cut back on sugary snacks and drinks. Small changes can make a big difference over time.
Intermittent fasting worked well for me. I stop eating at 7 PM and don’t eat again until 11 AM the next day. Also, cooking your own meals can make a huge difference. Try eating more red meat; it keeps you feeling full longer. I lost over 60 lbs doing this. If you’re working out, creatine can also help, and it’s great for focus too.
A lot of people can tell you what to eat or how to exercise, but the real challenge is the mental side of things. I recommend looking into Cognitive Behavioral Therapy (CBT). If your parents can get you a therapist, that’s great, but if not, there are books and workbooks on the topic. It really helped me change my mindset around food and habits. Let me know if you want recommendations.
You don’t need a gym to lose weight. Most of it comes down to eating less than you burn. Keep it simple and focus on food first.
You don’t need a gym. Just put on your shoes and start walking. It’s great for your body and your mind.
Walking is free, and it’s easy to fit into your day. Start small, like adding an apple to your breakfast or swapping out sugary drinks for water. Over time, learn about what’s on your plate; fiber, carbs, proteins, fats; and aim for balance. Oatmeal is a cheap, filling option with lots of variety. If you can, talk to your parents and see if they’ll take you to a doctor. And if you have internet access, there are plenty of free home workouts like dance videos, yoga, and more.