Diet for 13 year old is what I need. I need a diet for 13 year old because I am 13 and 154 pounds and I feel like a lardo. I work out at the gym but can’t seem to lose weight, I was wondering what the most effective diet would be for a 13 year old? Hailey. [via Ask Questions]
A good diet for a 13-year-old is a balanced diet. You are young and growing, so it is important to supply your body with a wide variety of vitamins, minerals and nutrients. The fact that you exercise is great, it is important to be physically active at any age, but if your goal is to lose weight, you need to focus on what you eat. Too much exercise is not going to help you lose weight. Too much exercise will make you hungry and it leads to overtraining. If it takes you more than 1 hour to complete your exercise program, you are overdoing it. Read the how to tone up fast and why sugar detox is awesome posts for more information.
As for your diet, you can eat anything you want except simple carbohydrates and fast food. In other words, stay away from soda, sugary snacks and cereals, fast food, white bread, white rice, pasta, pastries, cookies, cakes, ice cream, candies, fruit yogurts, etc. Do eat a wide variety of vegetables, fruit (preferably berries), lean proteins, healthy fats, and complex carbohydrates.
I am not saying you cannot drink soda, eat ice cream or have a piece of cake. The trick here is to eat healthy on most days (think at least 5 days a week) and have a designated “cheat” day or days during which you can eat anything you want (ideally once a week, but twice a week is also acceptable). Do not make things complicated. Assuming your diet consists of plenty of vegetables, proteins and healthy fats, you do not need to count calories.
The most important thing is to find a way to eat without depriving yourself. Do not focus on short term weight-loss goals – such as losing 20 pounds, for example – focus on long term goals. It is easy to lose 20 pounds by counting calories and eating skinless chicken breast with steamed broccoli, but is it sustainable long term? Do not search for a perfect diet, it does not exist. Find a diet that fits your lifestyle. Again, always think long term.