13 year old weight loss journey

How Does a 13-Year-Old Lose Weight Fast?

Not just adults are overweight. Teenage obesity is a dangerous problem that can promote serious medical conditions, such as type 2 diabetes. Fortunately, there are a variety of ways to shed excess pounds without counting calories or spending numerous hours in a gym. You can quickly lose weight by changing bad habits -- and creating a few new positive ones.

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Exercise for 60 Minutes a Day

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Exercise for at least an hour every day to shed pounds quickly. You can exercise for 60 minutes straight -- or break it up into shorter increments. Any type of physical activity counts such as dancing, jogging, riding a bike to school, shooting baskets at lunch or walking home instead of driving. You can also join a school sport or community program such as gymnastics or ballet. At home, stay active with chores or even interactive video games that are designed to get you physically moving.

Reduce Portion Sizes

Reduce your meal and snack portion sizes to quickly lose unwanted weight. Restaurants, school lunches and packaged foods are sometimes served in larger portion sizes, making it easy to overeat without even realizing it. Check the suggested serving size on food labels so that you don't end up eating two or more servings. It can take up to 10 minutes before you get the signal from your brain that you are full -- so eat slowly and stop eating when you no longer feel hungry.

Eat Breakfast

Eat breakfast every day. A nutritious breakfast can increase your metabolism, helping you to burn more calories throughout the whole day. Although high-fiber cereals and whole-wheat products are ideal, you can also snack on last night's dinner or on nuts and fruit. Breakfast can also keep you feeling fuller longer, preventing you from overeating at meal times or indulging in unhealthy snacks in between meals.

Don’t Eat While Distracted

Avoid talking on the phone, watching TV, texting or playing video games while you eat. These types of distractions prevent you from hearing your brain's fullness cues. Instead, sit in the cafeteria or at the kitchen table during meals and snack breaks. Eat slowly, savoring every bite so that you feel satisfied even if you have less food on your plate than usual. Use silverware, taking time to cut up your food if possible -- this will help you to focus on your food and make it last longer.

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Permanent Weight Loss Motivation: What It Takes

Research reveals how some people manage to step off the diet treadmill for good.

Posted December 9, 2019 | Reviewed by Hara Estroff Marano

• What Is Motivation?
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Your doctor warns your weight could become a serious health concern. Your partner insists you join a gym or start a weight loss program together. You make a deal with yourself to eat healthier so you can impress your friends and family.

Odds are if you’ve had these kinds of thoughts, you’ve been unable to maintain consistent, long-lasting weight loss. Maybe you lost a little when you first started, saw a bit of a change in your physique, and even started to feel more determined about the journey. But after a few good days, you found yourself right back in the same old self-destructive routines. Wait! Wait! What happened?

Hmmm, maybe you just didn’t try hard enough. So, you try again, telling yourself you will succeed this time. Maybe you recruit a support network—people to keep you motivated by consistently reminding you how much they believe in you. You chose a proven exercise routine and meal regimen, start working out, and put one hundred percent of your efforts into eating healthy. Maybe you even get a personal trainer to encourage you, but every day it seems to get harder and harder to push yourself, until, eventually, you find yourself in another slump!

If you are now trying to lose weight, or have tried in the past, it’s likely you can relate to this scenario. As it turns out, the difficulty you’re experiencing may have very little to do with the particular dietary program in which you’re enrolled. More likely it comes down more to the type of motivation that drove you to attempt the weight-conscious change in the first place.

The Two Types of Weight Loss Motivation

There are two major categories of weight loss motivation which produce radically different results: intrinsic vs. extrinsic, or motivation from within vs. motivation from outside yourself.

Extrinsic motivation can kick-start your weight loss in a fast and furious way, but it is much less likely to carry you through to the finish line or to keep you from sliding back. For a more permanent change, you’ll need to muster reasons from within and allow yourself to become a different kind of person with regards to food than you’ve been to this point. Long-lasting weight loss requires at least some identity change.

The good news is, when you understand how this all works it can be a lot easier than you’re probably thinking right now. Also, you should not think that extrinsic motivation is bad. In fact, as you'll see below, the research suggests you can use outside (extrinsic) motivation as a nitro-boost to get started, provided you also develop intrinsic motivation as you progress on your journey.

Below I summarize the research on extrinsic vs. intrinsic motivation to better arm you for inevitable rough spots and begin to give you a glimpse of how you can power through.

Extrinsic Motivation

Individuals who use motivation from outside themselves (extrinsic motivation) generate fast, extreme results in the best-case scenario, but also tend to experience a quick rebound once they feel they’ve come close to their goal, or when their original extrinsic motivation disappears or changes. In other words, extrinsic motivation can kick things into gear but is unlikely to provide the staying power to achieve and maintain goals long-term because it comes from outside yourself. Moreover, the research suggests that extrinsically motivated people seem to develop a continuous cycle of dependency on external motives, losing weight in the short term, only to gain the weight back again and again. Many extreme weight loss plans such as drastic dieting or fasting are extrinsically motivated. So are most "diet betting" programs and those which involve accountability to others, etc.

There are two subtypes of extrinsic motivation: Guilt Avoidance and People Pleasing .

Guilt avoidance is an effort to avoid feeling humiliated that you don’t look like others and/or how society as a whole thinks you should (Durayappah-Harrison, 2015).

People pleasing, on the other hand, is derived more from the desire to win approval.

Two examples from my own life serve to illustrate.

One day when I was a chubby 13-year-old, my dad came over, pinched my stomach, and said “getting fat” in a voice that still echoes in my head to this day. I felt awful, and I’ve always dreaded ever having that feeling again! Then, after I’d started losing weight my mother said “You look so thin and handsome Glenn. You’re doing such a good job, let’s go buy you some nice clothes to show you off.”

The experience with Dad provided extrinsic motivation to avoid feeling humiliated, and the experience with Mom motivated me to people-please and win more of her approval, as well as the external rewards she provided (clothing) when I did. It’s very important to note both events produced extrinsic motivation. Both gave me a nitro-boost in weight-loss motivation. But both also had only a temporary impact since they were both coming from outside myself.

Intrinsic Motivation

In sharp contrast to extrinsic motivation, intrinsic motivation is made up of internal, meaningful reasons to lose weight such as the idea that both the process and the journey will produce “energizing emotions such as interest, enjoyment, and challenge” (Durayappah-Harrison, 2015).

Whereas extrinsic motivation makes you feel like a slave on an ancient ship rowing hard to avoid being whipped by your master, intrinsic motivation makes you feel like you’re on a grand adventure, excited not just by the destination but by what lies in front of you. You’re eager to learn new skills, forge new weapons against “the monster” (that internal voice which always pipes in to say "we can start eating healthy again tomorrow"), and make new friends to help on the journey.

Intrinsic motivation is much more successful in accomplishing consistent, long-term weight loss because it comes from inside you, not a reliance on outside accountability. Intrinsically motivated individuals look at maintaining their physical health as a continuous lifestyle habit and understand that permanent results take time. They focus more on progress vs. a time-sensitive, designated goal. They allow themselves to enjoy every step of the way, even when the journey becomes arduous.

How do you cultivate and enhance intrinsic motivation? According to self-determination theory, it’s fueled by feelings of competence, relatedness, and autonomy. (Deci & Ryan, 2000). In short, in order to muster enough intrinsic motivation to lose weight permanently, a person must feel confident in their ability to succeed, believe they have independently chosen their dietary rules without too much outside influence, and ideally have a sense of belonging with people who support them in their goal. Taken together, cultivating these three feelings can produce a change in identity that carries you beyond the initial weight loss goal.

Not all types of support are effective, however. The perception of autonomy is a critical part of the pathway to success. Therefore, forms of support that require dependency, accountability, sponsorship, etc. may sometimes do more harm than good by generating a reliance on external motivation. They signal the individual they’re doing it for the approval of an outsider, not themselves. On the other hand, supportive communities that create a sense of belonging, provide cheer-leading for the individual’s own intrinsic goals, and help the individual pick themselves up and keep going when mistakes are made can be of tremendous help!

Dr. Stephen Covey, author of The 7 Habits of Highly Effective People , explained the difference to me during a call in which our organizations were trading consultations. He said “Glenn, 'dependence' is the state into which we are all born. Dependence says 'I need you, and I can’t do it without you.' Independence is the next phase of maturation, wherein people realize 'I don’t need you; I can do it all by myself.' But independence is not the ultimate goal; there’s a step above it to which we should all strive: Interdependence. Interdependence says ‘I don’t need you; I could indeed do it without you, but we can accomplish more together than apart.’”

It is this interdependent sense of community and belonging which is helpful in increasing people’s weight loss motivation. Not a sponsor to report into, but a sense that there’s a whole tribe behind you, cheering you on every step of the way. Social fitness sites like Strava or Daily Mile are good examples.

There’s even more good news to report about intrinsic motivation, as it seems to produce a multitude of positive outcomes that go well beyond diet! These include “improvements in mood, physical fitness, and body image ” (Teixeira, 2006), all of which, in turn, support long-term weight maintenance.

Plus, intrinsic motivation not only applies to the dietary aspects of weight loss, exercise counts too. If you can become internally motivated to exercise, research suggests you’ll increase the longevity of your weight loss motivation too. (Silva et al., 2010.) In other words, if you can get yourself to enjoy moving, some of that feeling will likely spill over and increase your motivation to stick to your diet too!

Unfortunately, the converse is also true: Feeling incompetent to actually lose weight, perceiving oneself to be trapped into compliance with a diet imposed by others, and feeling isolated from a supportive community of the type described above leads much less frequently to permanent results. It can also produce a reduction in mood, fitness, and self-esteem , as well as a higher likelihood of unhealthy coping behavior. (Georgiadis, Biddle & Stayrou, 2006).

Clearly, before we set out on a weight loss journey it’s critical we (1) choose a dietary style we 100% believe will be sustainable and produce results; (2) be convinced that our diet, starting date, and goal have been chosen autonomously and not “assigned” to us from others and; (3) seek a community of supporters who’ll bolster our spirit and determination while simultaneously respecting our autonomy.

Finally, it’s worth noting there’s one area which at first glance may seem to be external but is perhaps the MOST powerful intrinsic motivator of all. I’m referring to the sudden necessity to lose weight for health reasons. In a 2009 study, newly diagnosed individuals were significantly more likely to adopt healthier habits, including those which would lead to weight loss. (Keenan).

Moreover, witnessing the negative effects of obesity, diabetes, and other weight-related conditions in close relatives can also serve as ample cause to become weight conscious. For example, Cheskin and Donze found obese patients were most willing to change their attitude (and health habits) when a recent family event such as a heart attack or stroke reinforced the need to be more cautious (2001). And Meyer, Schelling, Munsch & Margraf (2010) note this is most likely because even though the event was extrinsic, individuals can extrapolate the implication for their personal well-being. In other words, most people know health is a personal issue influenced by personal choices. Health concerns and the will to avoid an early death thereby become self-motivating, intrinsic forms of motivation regardless of whether they occur in the individual themselves or their loved ones.

Sadly, many people wait until they are staring mortality in the face, either their own or a loved one’s, before becoming willing to take their physical health more seriously. Luckily, you do not have to wait for such an event to achieve success in the weight loss journey, because it’s entirely possible to begin the journey with extrinsic motivators, and shift to intrinsic ones over time.

Shifting from Extrinsic to Intrinsic Motivation with Time

Even if your initial weight loss motivation comes from external factors such as the opinion of loved ones or society’s opinion of you, you do NOT need to wait to get started, because external factors can and do provide the necessary fuel to get moving, and more recent research indicates “the source and nature of motivation for weight loss [can] markedly shift during the course…” (Teixeria et al., 2012).

Regardless of how you start your weight loss journey, by adopting the mindset you’re working to lose weight because you actually want to, and understanding maintenance is necessary in order to sustain the life you want, you can begin to shift your motives towards the intrinsically fueled end of the spectrum as you go. You do this by consciously cultivating personal meaning behind your weight loss goals wherever you can find it, and by staying focused on the process vs. the quantifiable goal. (Teixeria et al., 2012).

For example, if you’re going to include movement as part of your weight loss plan, a good tactic is to find a hobby or physical activity you actually enjoy. Werle, Wansink & Payne found that “framing a physical activity as fun,” as opposed to labeling it as exercise, was very effective in influencing their research subjects to maintain exercise (2014).

By participating in various types of physical activities, all three psychological needs are met: The need for relatedness and community support is achieved through active participation amongst teammates and competing with like-minded others. Autonomy is achieved through the conscious choice to participate in “challenges and experiences [that help] develop the sense of ownership and mastery which underpins autonomous regulation.” (Silva et al., 2010). Finally, the need for competence is achieved by building new skills and becoming proficient in the activity through practice.

When you choose a fun activity for your exercise you usually get support from others, a sense of autonomy from mastering the challenges, and competence from building new skills. It’s a positive trifecta! Researchers have also found looking at your exercise as a fun activity helps control both how much AND how healthy you eat! “Labeling a physical activity as fun reduced the number of calories consumed afterward,” and “perception of fun during a race positively influenced the choice of a healthy snack.” (Werle, Wansink & Payne, 2014).

Ultimately, your goal is to move from “should” to “want to!” (Silva, 2010).

Bottom line? Use whatever it takes to get started, but then try to make weight loss and the associated physical activity fun. Then it becomes much easier to adopt it as a permanent way of life, and suddenly maintaining a healthy weight becomes less of a challenge.

Also, as you move along your journey try to stop asking “how much weight can I lose.” Instead, try to ask “what kind of person will I become and why will that make me proud?”

There are two major categories of weight loss motivation – extrinsic vs. intrinsic, or motivation from without vs. motivation from within. Motivation from outside yourself can give you a big boost to kick your weight loss routine into gear, but in and of itself it rarely carries you to the goal or helps maintain weight loss after you reach a goal. For that, you’ll need to cultivate motivation from within. This requires you to believe it’s entirely possible to achieve success (competence), to ideally recruit a network of people who’ll support your independent efforts (community), and to really OWN each and every one of your goals of your own free will (autonomy), not merely to comply with goals imposed by others and/or society as a whole.

In short, to lose weight for good, you must become a different person around food (and possibly exercise) than you’ve ever been before. This isn’t nearly as difficult as it sounds, and it’s perfectly OK to start the journey based solely on external forces, then cultivate internal motivation later on. In fact, both my thousands of hours of coaching experience with clients AND the hundreds of surveys we have received suggest that’s how MOST people do it!

See here please for more practical tips and tricks to lose weight and stop overeating .

Cheskin, Lawrence J., and Laurie Friedman Donze. “Appearance vs Health as Motivators for Weight Loss.” Jama, vol. 286, no. 17, July 2001, p. 2160., doi:10.1001/jama.286.17.2160-jms1107-4-1.

Durayappah-Harrison, Adoree. “Weight Loss Motivation: Secrets to Staying on Track, Part 1.” Psychology Today, Sussex Publishers, 10 June 2015, https://www.psychologytoday.com/us/blog/thriving101/201506/weight-loss-… .

Georgiadis, Manolis M, et al. “Motivation for Weight-Loss Diets: A Clustering, Longitudinal Field Study Using Self-Esteem and Self-Determination Theory Perspectives.” Health Education Journal, vol. 65, no. 1, 2006, pp. 53–72., doi:10.1177/0017896906066067.

Keenan, Patricia S. “Smoking and Weight Change After New Health Diagnoses in Older Adults.” Archives of Internal Medicine, vol. 169, no. 3, Sept. 2009, p. 237., doi:10.1001/archinternmed.2008.557.

Meyer, Andrea H., et al. “Initial Development and Reliability of a Motivation for Weight Loss Scale.” Obesity Facts, vol. 3, no. 3, 2010, pp. 7–7., doi:10.1159/000315048.

Ryan, Richard M., and Edward L. Deci. “Self-Determination Theory and the Facilitation of Intrinsic Motivation, Social Development, and Well-Being.” American Psychologist, vol. 55, no. 1, Jan. 2000, pp. 68–78., doi:10.1037//0003-066x.55.1.68.

Silva, Marlene N., et al. “Exercise Autonomous Motivation Predicts 3-Yr Weight Loss in Women.” Medicine & Science in Sports & Exercise, vol. 43, no. 4, 2011, pp. 728–737., doi:10.1249/mss.0b013e3181f3818f.

Teixeira, Pedro J., et al. “Exercise Motivation, Eating, and Body Image Variables as Predictors of Weight Control.” Medicine & Science in Sports & Exercise, vol. 38, no. 1, 2006, pp. 179–188., doi:10.1249/01.mss.0000180906.10445.8d.

Teixeira, Pedro J, et al. “Motivation, Self-Determination, and Long-Term Weight Control.” International Journal of Behavioral Nutrition and Physical Activity, vol. 9, no. 22, 2012, http://www.ijbnpa.org/content/9/1/22 .

Werle, Carolina O.c., et al. “Is It Fun or Exercise? The Framing of Physical Activity Biases Subsequent Snacking.” SSRN Electronic Journal, 2014, doi:10.2139/ssrn.2442383.

Williams, Geoffrey C., et al. “Motivational Predictors of Weight Loss and Weight-Loss Maintenance.” Journal of Personality and Social Psychology, vol. 70, no. 1, 1996, pp. 115–126., doi:10.1037//0022-3514.70.1.115.

Wu, T. M. Van, et al. “Long-Term Effectiveness of Diet-plus-Exercise Interventions vs. Diet-Only Interventions for Weight Loss: a Meta-Analysis.” Obesity Reviews, vol. 10, no. 3, 2008, pp. 313–323., doi:10.1111/j.1467-789x.2008.00547.x.

Dr. Glenn Livingston is a psychologist and author of the book Never Binge Again . His unusual insights on overeating derive from decades of research and his own recovery.

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How to Lose Weight As a Teenager

Last Updated: March 9, 2024 Fact Checked

This article was co-authored by Pouya Shafipour, MD, MS and by wikiHow staff writer, Janice Tieperman . Dr. Pouya Shafipour is a Family Medicine Specialist, Primary Care Physician, and a Weight Loss Specialist based in Santa Monica, California. Dr. Shafipour specializes in dietary, nutritional, behavioral, and exercise counseling to manage obesity and medical conditions related to excessive weight gain or loss. Dr. Shafipour received a BS in Molecular and Cell Biology from the University of California, Berkeley, an MS in Physiology and Biophysics from Georgetown University, and an MD from the Loma Linda University School of Medicine. He completed his internship in general surgery at UC Irvine and a residency in family medicine at the University of California, Los Angeles, and became board certified in family medicine in 2008. There are 26 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 2,878,199 times.

If you want to lose weight , know that you’re embarking on a long-term journey with significant health benefits. Instead of going on a drastic fad diet, focus on making small changes to your diet and lifestyle to meet modest weight loss goals at first. Focus on eating whole, healthy foods and getting physically active. Keep track of your progress and update your goals as you start to see some results and within a few months you’ll be well on your way to a healthier, happier you! This article is based on an interview with our board certified family medicine specialist, Pouya Shafipour. Check out the full interview here.

Managing Your Weight-Loss Goals

• Keep in mind that your natural body type will determine how your weight is distributed. Don’t expect to look like another person with the same height and weight; each body is different.

• When you see smaller amounts of weight drop off, you’ll start to feel more motivated to set and achieve new goals as time goes on.
• Don't be disheartened if you don't lose any weight in the first week. Stay positive and stick to your plan and you’ll gradually start to see results.

• Try using a website or weight loss app to help record your diet and exercise. Many of these tools automatically estimate the amount of calories consumed or worked off for each line item.
• Analyze the contents of your food diary to see what’s working and what isn’t so you can adapt accordingly. For instance, if you notice that you always have a vending machine snack after swim practice, you can start bringing a piece of fruit along so you have something healthier to eat.

• Weighing yourself every single day can lead to weighing scale obsession, or an unhealthy fixation on daily results. Water retention in the body can add as much as five pounds per day, so the scale can also be somewhat misleading.
• Remember that weight loss is an ongoing process. Developing healthy habits and losing weight takes months and years; it won’t happen in a matter of days.

• If you spend a day vegging in front of the TV instead of hitting the gym, don't beat yourself down. If you indulge in a bunch of junk food after a stressful exam, don't worry too much. Just commit to getting back on track tomorrow!

Following a Healthy Diet

• A 14-year-old boy who’s heavily involved in sports might need up to 3,000 calories, whereas his classmate who doesn’t lead a very active lifestyle might need only 2,000. However, a 14-year-old girl with a moderately active lifestyle would need about 2,000 calories per day as well. [10] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
• If you do eat too many calories on Monday, don’t restrict your intake on Tuesday. This will only result in an unhealthy cycle of overeating and starving yourself.

• Drinking enough water throughout the day will help you feel more full.

• Instead of taking a whole chicken breast at dinner, cut it in half and save the rest for tomorrow’s meal.
• Tell the lunch lady that you only want 1 scoop of casserole instead of the usual 2.

• Pick baked, grilled, or steamed proteins over fried or breaded foods.
• Look for “light” or “low-calorie” options on restaurant menus when you go out to eat. This will ensure that you still have a great time and a delicious meal while sticking to your weight loss plan.

• Avoid indulging in midnight snacks; drink water or herbal tea to quench your cravings instead.
• If your friends tend to snack on junk foods, offer to bring a healthier snack like hummus for everyone to share.

• Try munching on an apple, a packet of unsalted nuts, or a granola bar in between meals.

Getting Physically Active

• Small spurts of exercise quickly add up. Try signing up for a 30-minute gym class at school, doing 10 minutes of basic stretches and aerobic exercises as soon as you get home, and going for a 20-minute run with your family dog in the evening.
• Rather than playing soccer video games with your friends after school, suggest that you all go out to the park and kick around a soccer ball.

• Consider a competitive sporting team, an intramural sports team, or a group that just plays for fun.
• Don’t be discouraged if the first few sessions of your fitness class are really tough. You’ll build strength and stamina as the weeks go by.

• Walk at a brisk pace but slow down if you start getting out of breath.
• Instead of slouching, stand or sit up straight to engage your core muscles. Standing will burn more calories than sitting. [29] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
• Rather than taking the bus or catching a ride to school, try bicycling to and from school if you live nearby.

Sample Diet Plan

Expert Q&A

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• Enlist the support of your parents or guardians. If you let your family members in on your weight loss goals, they may be able to provide help and moral support. [30] X Research source Thanks Helpful 0 Not Helpful 0
• Get into the habit of reading nutrition labels on packaged foods. Thanks Helpful 0 Not Helpful 0
• If you’re considering losing some weight, make sure you want to do it for the right reasons. Weight loss should be about keeping your body and mind healthy, not about trying to look a certain way to impress someone or feel better about yourself. Thanks Helpful 0 Not Helpful 0

• Never try to starve yourself or purge the food you’ve eaten. [31] X Research source If you’re concerned about a possible eating disorder, speak with a doctor, counselor, or trusted adult about getting help. [32] X Research source Thanks Helpful 0 Not Helpful 0
• Avoid fad diets and “miracle” weight loss supplements. These typically aren’t effective and can lead to unhealthy habits. [33] X Research source Thanks Helpful 0 Not Helpful 0

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• ↑ https://www.rush.edu/health-wellness/quick-guides/what-is-a-healthy-weight
• ↑ Pouya Shafipour, MD, MS. Board Certified Family Medicine Specialist. Expert Interview. 8 May 2020.
• ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752
• ↑ https://www.health.harvard.edu/blog/why-keep-a-food-diary-2019013115855
• ↑ https://health.clevelandclinic.org/when-is-the-best-time-to-weigh-yourself
• ↑ https://www.norfolk.gov.uk/care-support-and-health/health-and-wellbeing/adults-health/ready-to-change/how-to-lose-weight/begin-your-weight-loss-journey/keeping-track-of-your-weight-loss/taking-body-measurements-to-track-weight-loss
• ↑ https://kidshealth.org/en/teens/lose-weight-safely.html
• ↑ Tara Coleman. Clinical Nutritionist. Expert Interview. 22 October 2020.
• ↑ https://www.healthychildren.org/English/ages-stages/teen/nutrition/Pages/A-Teenagers-Nutritional-Needs.aspx
• ↑ https://www.nhs.uk/common-health-questions/childrens-health/how-many-calories-do-teenagers-need/
• ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
• ↑ Jennifer Lease, RD, CDN. Registered Dietitian & Trained Chef. Expert Interview. 15 September 2021.
• ↑ Adrienne Youdim, MD. Board Certified Internist. Expert Interview. 11 September 2020.
• ↑ https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/weight/perfect-portions/top-tips-for-portion-control
• ↑ Amy Chow. Registered Dietitian. Expert Interview. 6 October 2022.
• ↑ https://www.girlshealth.gov/nutrition/healthy_eating/choosemyplate.html
• ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2720872/
• ↑ https://kidshealth.org/en/teens/portion-size.html
• ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/breakfast
• ↑ https://www.cdc.gov/physicalactivity/basics/children/index.htm
• ↑ https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/understanding-calories/
• ↑ https://www.niddk.nih.gov/health-information/weight-management/take-charge-health-guide-teenagers
• ↑ https://www.helpguide.org/articles/healthy-living/how-to-start-exercising-and-stick-to-it.htm
• ↑ https://medlineplus.gov/ency/patientinstructions/000894.htm
• ↑ https://www.girlshealth.gov/nutrition/healthyweight/lose.html
• ↑ https://www.beateatingdisorders.org.uk/get-information-and-support/get-help-for-myself/going-to-the-doctor/

About This Article

If you want to lose weight as a teenager, try bringing a healthy packed lunch to school and leaving your money at home so you’re not tempted to buy junk food. When you find yourself getting hungry between meals, go for healthier snacks, like fruit, nuts, or Greek yogurt, to keep you going. You should also drink plenty of water every day, which helps reduce your appetite and keeps your digestive system healthy. If you want to lose weight quickly, try to exercise 3-4 times a week, whether it’s walking, swimming, lifting weights, or playing your favorite sport. For more tips, including how to stay motivated with your weight loss when you have a bad day, read on! Did this summary help you? Yes No

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Everyday Health Special Report: Weight Loss Reframed

I help people lose weight for a living — here’s what most get wrong.

For one, weight loss is way more mental than physical.

Editor’s note: Sarah Molhan is an employee at Lose It!, which is part of the Everyday Health Group network. She shared her story with Everyday Health writer Jessica Migala .

By the time I was 20 years old, I weighed 315 pounds (lbs). Actually, I don’t know if that was my highest weight. All I know is that that was the weight my scale topped off at.

The day I saw 314.9 lbs register on my scale, I was thrilled. “Oh my gosh, this thing can finally measure me!” I thought. I went on to lose more than 100 lbs.

So when people share their stories of weight loss with me, I know how challenging it is to change your behaviors and mindset. From Everyday Health’s Weight Loss Reframed Survey and Report, released in 2024, it’s clear that these factors play a role in weight loss success. And as a principal product manager at Lose It! , I’ve learned a lot during my decade of working here.

RELATED: Everyday Health's Survey and Special Report: Weight Loss Reframed

My professional and personal growth has happened concurrently — there is no boundary between work and personal with me. I think that’s made the impact I’ve been able to have at my job more potent. I’ve had so much time to think about this problem of weight loss and work to find solutions that help others.

Here is what I’ve realized — and what might help you as you’re on your weight loss journey.

You Have Value, No Matter What Weight

I grew up defining myself as someone who was overweight, and who shouldn’t be. I believed that if my body was smaller, I’d be a more valuable person. I’d have more friends, be more loved, and my value as a human would increase. This led me toward developing an obsession with weight loss. The many failed weight loss attempts enforced that I had very little value, which just led to me grow up with pretty deep-seated feelings of self-hate.

The problem wasn’t that I was eating too much food and becoming increasingly overweight. The problem was that I used food and eating to comfort myself and manage my emotions, and the more overweight I got, the more I needed to comfort myself, so the more I ate. Every effort to hate myself thin resulted in me comforting myself fatter. I didn’t know any other way.

What I know now is that someone's value as a person is not at all related to the size of our bodies. We all deserve to be loved, have friends, and be cared for, regardless of the way our bodies are shaped. We have value, no matter what.

Food and Exercise Have No Moral Value

You are not “bad” if you ate cake. You are not “good” if you ate a salad. Health doesn’t come from restriction, and when you stop considering your food choices as moral or immoral , it’s freeing.

We Come Together When We Aren’t Silent About Our Struggles

There was a time when I wrote a blog, and one of the entries was about my struggle with binge eating. I shared this post on my public Facebook page. So many people responded that they also had experienced binge eating . It shocked me. These were people who I didn’t expect to have disordered eating and they still shared these same problems. That was a great learning experience. There are so many things that people keep secret, but we don’t actually have to be silent about it.

Speaking of binge eating, I learned that the best way to overcome it is to stop restricting. Eat the things that you like, but learn to fit them into your diet plan. My recovery from binge eating disorder occurred after my son was born. It wasn’t just me that I had to worry about, I had someone else depending on me. I wanted to model healthy behaviors for him and take good enough care of myself to be able to raise my son.

The Best Tool for Weight Loss Is Therapy

Thinking about my inner voice and how to improve it is so important. Although I’m not in therapy anymore, it’s so important to address your feelings about yourself and your weight. And we have many of them, clearly. In Everyday Health’s Weight Loss Reframed Survey, 75 percent of respondents reported that their weight affects how they feel about themselves, and 69 percent reported that having a “normal” weight does or could make them happier.

I’ve personally been managing so many emotions with food for my entire life. At the same time, I felt emotionally stunted. I had never learned how to recover from being disappointed or angry or bored without food. So, it was a learning process to stop using food as a coping mechanism — and it’s something I’m still working on. A couple of strategies I use that have helped others are:

• Being reminded that all feelings are okay and that they’re temporary
• Creating space between you and the emotion: For me, I imagined looking at myself and the emotions I was experiencing from a third-party perspective. This helps give me the sense that whatever I was feeling would pass.

The Main Purpose of Exercise Is Not to Lose Weight

I lost 120 lbs in a year. During that time, I was really restricting my diet while following WW . I was obsessed with losing at least 2 lbs per week, and I focused my entire life on eating as little as I could. I was also going to the gym for more than an hour every day after work.

In truth, the thinking around exercise and weight loss is outdated. According to Everyday Health’s Weight Loss Reframed Survey, 65 percent of respondents reported that they turned to increasing exercise or physical activity to lose weight (the second most common weight loss tactic reported, after eating fewer indulgent or high-calorie foods).

In truth, weight loss has a complicated relationship with exercise, because when you move more, you feel more physically hungry. It’s easy to get into the mindset that you deserve to eat XYZ because you exercised that day.

That said, there are other valid reasons to work out for your physical and mental health, such as longevity and confidence. It’s rewarding to see growth and improvements in what I’m able to physically do. For example, thanks to my continued commitment to strength training and managing my weight, I was able to do my first-ever pull-up earlier this year, which was a lifetime goal. Exercise and fitness have changed how I see myself and see what my body can do. I think they were a big part of proving to myself that I have a lot of reasons to love and appreciate my body, which was helpful after decades of hating it and just wanting to be thin.

There Is No ‘Best‘ Diet for Everyone

With so much marketing behind dieting, it’s difficult to come to realize that there is not one best way to eat. People make money convincing you otherwise. The one thing that matters most for weight loss is getting into a calorie deficit. That’s when your body will start to burn your fat stores. There are so many ways you can get into that deficit, and it’s important to find the eating plan that you enjoy and feels sustainable to you — not a trendy diet.

Motivation Alone Isn’t the Key to Weight Loss Success

People think they need to feel motivated to lose weight, and lack of motivation was the most commonly reported barrier among respondents to Everyday Health’s Weight Loss Reframed Survey. Maintaining motivation always is not realistic for most people. Motivation is a great way to kick-start your goal. But if you’re depending on the feeling of motivation all the time, you’ll quickly find out that life happens. You’ll get an unexpected project at work, your child will get sick, it will rain and you won’t take your walk, and so on. It’s all about developing sound habits, coping mechanisms, and the right mindset. Have confidence that you can overcome every obstacle.

Consider what’s maintainable for your schedule — and what you might enjoy. For example, my ideal might be going for a walk and making my breakfast and lunch the night before. If that’s too much, at least I can go for a short walk and have healthy food in my fridge that I can quickly grab or toss together. Motivation might get you going, but once you’re going, you have to figure out the daily habits that help you be the person you want to be.

Regarding mindset, realize that the habits that work for you now won’t necessarily be the things that carry you in the future. Over time, changes are inevitable, so it’s important to be flexible and adaptable with your lifestyle. For me, my child will grow up; I might live somewhere different. For every season of life, it’s up to you to figure out the right combination of healthy habits that work for you.

Realize the ‘Goal Weight’ Is Arbitrary

It’s good to have a goal, but you don’t have to get down to what’s considered a healthy body mass index (BMI) range unless that’s something you and your doctor choose. In my experience, a more doable approach is to get to a weight that you can maintain where you can live a life you enjoy. The other option is to restrict and reduce the fun things in your life to maintain a lower weight. The brilliance of this is you get to choose! You don’t have to get down to a weight that someone else tells you to because you’re the one living your life in your body — not them. You can also choose not to lose any weight at all.

When I was 315 lbs, the idea of reaching a healthy BMI would have required me to drastically change my day-to-day behaviors. At one point, I was down 130 to 140 lbs from my initial weight. That was when I went vegan , and I found I didn’t have many food options to eat, which resulted in extreme calorie restriction and weight loss. Still, I was still swimming in self-hate. My motivation to eat healthy and move my body was still driven by these negative feelings.

Today, I’ve happily maintained a 100-pound weight loss since my heaviest weight. Truthfully, I am working to slowly lose more weight, about 5 lbs at a time. I can see myself maintaining 10 to 15 lbs lower than I am now, but it’s not a high priority. I feel great, my weight and body don’t stop me from living the life I want, and my health biomarkers are all excellent. If I wanted to maintain a lower weight, I’d need to change my lifestyle a bit more than I’d want to.

I’m 37 years old now. Only in the last three years have I found self-love, appreciation, and positive thinking. In the past I was much more focused on being good enough and leaning into perfectionism very hard. I’m focused on enjoying — not changing — who I am and who I can become.

Understand That Weight Loss Is Not Physical

Whoa, I know. So much of weight loss is mental and emotional. My identity was all about being super overweight, and when I lost a lot of weight and I wasn’t anymore, it was also a challenge to figure out who I was again. Going through that identity shift makes this journey complicated. But know that we’re here as a community if you ever need to talk about it.

Important: The views and opinions expressed in this article are those of the author and not Everyday Health.

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10 Lessons I Learned from My Weight-Loss Journey

I've kept 70 pounds off for more than 10 years. Here are 10 key lessons I've learned along the way.

Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life.

• 1. You've Got to Meet Yourself Where You're At

2. Never Eliminate Anything Completely

3. you can do anything you set your mind to, 4. your get-moving options are endless, 5. invest in your own personal wellness, 6. reward yourself for the small wins, 7. you will not be perfect, 8. water really is your bff, 9. the mental transformation is just as important as the physical.

• 10. If You Want Lasting, Permanent Change—It's about Your Lifestyle

From a young age growing up in the Connecticut suburbs, the number on the scale ebbed and flowed as my relationship with sport did as well. At age 14, I was a soccer whiz, running laps up and down the field feeling confident and great. Come 17, I didn't make the junior varsity volleyball team because I couldn't run a sub-10:00 mile, and my interests became a lot less active. As I leaned heavily into the arts and a local youth group, the pounds crept on. Despite feeling excited by my extracurricular activities, I began feeling self-conscious and uncomfortable in my own body.

This carried on to college, and like many, I gained the freshman 15—or perhaps the freshman 30 would be more accurate. In the spring of 2007, I was procrastinating studying for a final exam when I decided to step onto a dusty scale I had tucked under my bunk bed. After what felt like an eternity, waiting for the screen to populate, the number that glared back at me from the floor took my breath away. I was forced to come to terms with a harsh reality: I had to change. While I believe that people can find health at different sizes, I was definitely not healthy or more importantly, happy. I knew that making changes wouldn't be easy, but even so, I was ready to start.

Over the next three years, I lost 70 pounds through making healthier eating choices and learning to love running. Today, movement is my medicine, enabling me to better show up both personally and professionally. Now a nine-time marathoner, certified personal trainer and run coach, and wellness coach with her own podcast , I've learned a handful of lessons along my journey that empower me to give back to others and help them determine what wellness looks like for them. Here's what I learned during my personal transformation, plus some insight into why I feel like a forever work in progress.

1. You've Got to Meet Yourself Where You're At

Especially in the age of social media, it's easy to compare yourself to others. Your journey is just that: Yours. Instead of being made to feel like you're not good enough based on what you see someone else doing, focus on where you are and progress from there. This is important in all aspects of wellness, whether it's trying out a new strength training routine or shifting your eating habits. Just because you can't do a difficult movement like a dumbbell snatch, for example, doesn't mean you won't get there one day. Have some grace, embrace honesty, and the rest will come with time.

Many popular diets advertise cutting things out—at least in small portions—like complex carbs or sugar. When we eliminate things from our diet, it's almost guaranteed that we will crave them more. In my experience, I'd binge the very thing that I told myself I couldn't have. (The restrict/binge/repeat eating cycle has been confirmed in a 2020 Binge Eating article.) Instead of eliminating things from your life, the practice of moderation and portion control is a much safer alternative. It's a practice that truly helped me along my journey.

Instead of nixing my college's famous banana chocolate chip ice cream completely, for example, I let myself have a scoop on Fridays. When it came to indulging in Grandma's Sunday sauce, I made sure to also serve myself a hearty helping of salad in addition to the oh-so-good pasta bowl. By embracing the foods that made me happy in smart amounts, I was able to enjoy the process without feeling like I was missing out.

I really, really wanted to love running. But in the earliest stages, I felt as though I would never. I felt as though because I wasn't "good" at it (see the high school volleyball reference above), it would never be for me. Toward the beginning of my personal weight-loss efforts, I worked at a summer camp, without access to a typical big box gym. This really encouraged me to give running another hard try, as it was one of the few ways I could get active and really break a sweat without any equipment.

The first week of running was awful. I did it for about 15 minutes per day, and ran the exact same route every single time. However, after a week of sticking it out, I slowly got to a place where I realized that it was nowhere as bad as I had been making it out to be. With time, the enjoyment grew. I didn't have to be the best runner. I just had to be me— running. This realization empowered me to try and stick with other things that felt hard in the past.

I went through phases over my three-year journey dabbling in a slew of different fitness modalities. I've done it all, from barre and Spin class to dance cardio and even CrossFit. Some of these love affairs lasted longer than others, but what I most enjoyed about the process was that I had the opportunity to mix up my routine as often as I liked. There was no reason to stick with something that didn't bring me joy or light me up. By diversifying my go-to sweat method, I had a lot more fun, and even made some great friends along the way. Plus, research published in 2020 in Translational Behavioral Medicine has shown that adding variety to an exercise program can increase your physical activity.

During the summer of 15-minute runs, I lived in Hanes white v-neck T-shirts and cotton leggings from Target. Over time, I began to realize that if I wanted to perform better and feel more comfortable, I needed to invest a little bit more in my workout wardrobe. The good news: There are tons of great options out there, from Old Navy to Champion, that have technical gear at lower price points. Rather than buy six-packs of T-shirts every month, I started to accrue a collection of gear that lasted the washing machine test, and also made me feel more confident when the workout began.

When I started my weight-loss journey, I didn't set out and say "I want to lose 70 pounds." Rather, I set SMART (specific, measurable, attainable, relevant and time-bound) goals that helped me go in the right direction. For instance, a goal like " I want to drink three bottles of water every day before 6 p.m. "

If I made it through two weeks of this goal, I would take some time to celebrate the positive progress, whether that be with a trip to the local mall or simply setting aside some "me" time to take an extra long walk come the weekend. When the journey is long, the small wins are what keep your tank fueled up and help you stay motivated for more.

How many times have you told yourself "OK, today I'm going to have a good day of eating," and then a few bites of a chocolate bar later, you feel as though you've completely blown it? Listen, we've all been there.

Here's the thing: That all-or-nothing mentality isn't going to do you any good. Have some grace with the idea that from time to time, things aren't going to go as planned. There will be slip-ups. Rather than get angry and throw your hands up in the air, be proud of yourself for prioritizing your own wellness in the first place. Every single second, you have an opportunity to start with a clean slate.

I've never been "good" at drinking water. I don't particularly love the taste of it (which sounds weird, perhaps) and making sure to get enough felt like a total struggle. Alas, H20 accounts for 60 percent of our body—or about 11 gallons or 92 pounds inside a 155-pound person—and is essential to every cell.

When I made getting healthier a priority, I started downing at least six glasses each day. With that, I started to notice a real difference. I felt better, my skin looked better, and I performed well when it came to my regular workouts, staving off that ever-annoying headache that likely was a result of previous dehydration.

Honestly, I'm still working on my inner dialogue and being kinder to myself. When a big transformation happens on the outside, it's important to take the time to really think about who it is that you are, what's important to you and who you want to be going forward. As a self-proclaimed forever work in progress, I find that regular journaling and making time to reflect on my feelings helps me stay grounded. I'll never forget about the teenage girl who had trouble finding jeans that fit standing in her local mall. But I know, now, that she's not who I am anymore.

10. If You Want Lasting, Permanent Change—It's about Your Lifestyle

This is something I can't stress enough. No amount of exercise will help you against an unhealthy diet. Remember how you feel once you hit your goal weight. Returning to that feeling of pride and happiness will empower you to continue to make healthy decisions going forward. This makes maintenance easier, and helps you keep a level head when it comes to the occasional overindulgent meal or streak of exercise-free days (and those can be important, too!). We want to focus on lasting change and better health for years to come.

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The 3 Stages of Weight Loss, According to Dietitians

Here's what to expect if you're embarking on a weight loss journey.

“Embarking on a weight loss journey is akin to a marathon , not a sprint,” says Dalia Beydoun, R.D . “Each person’s weight loss journey is unique , with its own timeline, hurdles, and milestones. But for the majority of people, safe and sustainable weight loss takes time ."

In general, though, weight loss can be delineated into three stages: rapid weight loss, gradual weight loss, and maintenance. The length of each stage depends on the individual, Michelle Routhenstein, R.D. , preventive cardiology dietitian says. Being able to identify these stages may be a key sign of healthy and sustainable weight loss.

Ahead, dietitians spell out what you should know about the difference stages of weight loss, how much weight you can lose safely, and more.

What are the stages of weight loss?

There are a few.

Stage 1: Rapid Weight Loss

It's not uncommon to see substantial drops in weight right at the beginning of a weight loss journey, as the body adapts to new habits, expands Tiffany Ma, R.D.N .

“[This] ‘rapid weight loss’ stage is the initial, and typically, the shortest stage. This is the time when diet modifications have just begun and there is a significant drop in body weight within a short period,” says Beydoun. During this stage, individuals usually experience a pronounced decrease in water weight, likely due to a reduction in glycogen stores which are used up for energy when the body is in a calorie deficit.

“This stage can last anywhere from a few days to a few weeks, depending on factors such as starting weight, dietary changes, and physical activity levels," she says. "While rapid weight loss can be motivating, much of the initial drop on the scale can be attributed to fluid loss rather than fat loss."

People often incorporate drastic calorie restriction or extreme exercise regimens to hit this rapid weight loss stage quickly, says Routhenstein—as you might see wrestlers do right before a weigh-in, or when someone needs to lose a few pounds to fit into a suit for an occasion. “This approach can lead to muscle loss, nutrient deficiencies, and potential health risks such as gout attacks and liver issues."

Stage 2: Gradual Weight Loss

Gradual, or slow weight loss, is the next stage of losing weight. “As the body adapts to the changes introduced during the rapid weight loss phase, progress may slow down during the second stage,” says Ma. “This phase involves a more gradual and sustainable rate of weight loss, typically ranging from 0.5 to two pounds per week.”

During this stage, individuals may focus on incorporating healthier eating habits, regular physical activity, and behavior modifications to support long-term weight management. It can last for several months or years, depending on the individual.

“The pace of weight loss slows down compared to the initial rapid phase, but it is often more indicative of true fat loss rather than water weight," says Beydoun. You may be losing weight less quickly, but this stage of weight loss is what creates your success for the long haul. It allows for better preservation of muscle mass, reduces the risk of negative health consequences, and promotes long-term weight maintenance.

Stage 3: Weight Maintenance

Once you’ve reached your goal weight range, your attention shifts to sticking at that weight for the months and years to come. This stage may come unintentionally—what was once your calorie deficit becomes your maintenance calories as you lose weight.

“Weight maintenance refers to the phase following successful weight loss where individuals actively work to sustain their achieved weight through continued adherence to healthy habits and lifestyle changes,” says Beydoun. “This phase is key for preventing the regaining of weight by anchoring those long term habits. It involves finding a sustainable balance between calorie intake and expenditure without excessive restriction, maintaining regular physical activity, and monitoring progress."

Weight loss isn't always linear.

If you’re noticing that you don’t go directly from rapid weight loss to gradual weight loss, you’re not alone.

“Between the rapid and gradual weight loss stages, it’s common to experience intermediate phases of weight fluctuations and plateaus. While weight fluctuations are normal, plateaus may often require adjustments to dietary and exercise strategies,” says Beydoun. These stages might make your weight loss journey more challenging, but they do show the value of long term lifestyle changes as opposed to rash, short term extreme diets.

Fluctuation between stages happen when individuals encounter obstacles like plateaus, cravings, and social pressures, Routhenstein says. "Successfully navigating this stage involves adapting strategies, building resilience, and seeking support to overcome setbacks and continue progressing towards long-term weight loss goals."

How fast can I safely lose weight?

As we touched on above, to ensure sustainable, healthy weight loss, most people don’t want to lose more than two pounds a week.

“Rapid weight loss is not recommended, as losing more than two pounds in a week can cause muscle loss and increase the risk of gout attacks and liver scarring,” says Routhenstein.

Is there a difference between fat loss and weight loss?

Not all weight loss is fat loss .

Fat loss refers to a decrease in body fat mass specifically, while weight loss encompasses any reduction in overall body weight, including water weight and muscle mass, says Routhenstein. “Prioritizing fat loss through healthy lifestyle changes is preferred over simple weight loss for improved body composition and overall health."

The key concept here is zooming in on long-term fat loss over weight loss . It's essential to focus on sustainable fat loss rather than simply chasing a lower number on the scale since preserving lean muscle mass will promote overall health, says Ma. To avoid losing muscle mass while losing weight, prioritize strength training and keep up your protein intake.

How do I maintain my weight loss?

Maintenance requires ongoing adherence to the healthy eating habits you participated in while you were losing weight and participating in regular physical activity, and whatever other lifestyle modifications you utilized—like limiting alcohol and avoiding cigarettes and other drugs, Ma says. “It's a lifelong commitment to health and well-being and is often considered the hardest part about one’s weight loss journey, emphasizing sustainable habits rather than short-term fixes.”

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Losing Weight After 60: 13 Practical Tips To Lose Body Fat And Maintain Muscle, According To Experts

Change is possible at *any* age.

The first reason? Muscle loss. “Studies show that people lose a lot of muscle mass with age for a wide variety of reasons,” says Colleen Tewksbury, PhD, MPH, RD, an assistant professor of nutrition science and obesity treatment specialist at Penn Medicine. “The less lean body mass you have, the few calories you burn and the harder it’s going to be to create a calorie deficit and lose weight.”

Even so, you can still see major changes in body composition after 60. “We have found that it is no harder for older individuals to lose weight compared to younger people with over 600 persons in our weight loss studies,” says Sue Shapses, PhD, RDN, a weight loss researcher and professor in the Department of Nutritional Sciences at Rutgers Robert Wood Johnson Medical School.

In this chapter of life, being strategic with how you approach weight loss can help make a difference on the scale. From targeted strength workouts to prioritizing high protein meals , here’s what doctors and nutrition experts recommend for losing weight after 60.

Meet the experts : Colleen Tewksbury, PhD, MPH, RD, is an assistant professor of nutrition science and obesity treatment specialist at Penn Medicine. Mir Ali, MD , is the medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center. Sue Shapses, PhD, RDN , is a professor in the Department of Nutritional Sciences at Rutgers Robert Wood Johnson Medical School. Steven K. Malin, PhD , is a metabolism researcher and associate professor in the Department of Kinesiology and Health at Rutgers Robert Wood Johnson Medical School

Why is it so hard to lose weight after 60?

As you get older, your body tends to hold onto less lean muscle mass . The problem with that is that lean muscle mass burns calories and impacts your metabolism. When you have less lean muscle mass, “you need fewer calories to maintain your weight—that's where the difficulty comes in,” says Mir Ali, MD, medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center.

Your diet and eating habits can also make weight loss harder. If you’re eating the same amount as you always have, the food you take in “may be more likely to get stored [as fat] compared to used as energy,” says Steven K. Malin, PhD, a metabolism researcher and the associate professor in the Department of Kinesiology and Health at Rutgers Robert Wood Johnson Medical School.

Various other factors can impact your ability to lose weight, like hormonal changes, navigating life post-menopause, and health conditions like hypothyroidism , which can induce weight gain. That said, it is possible to lose weight over 60. Here's how.

13 Tips to Help You Lose Weight Over 60

1. get aerobic exercise..

Aerobic exercise —walking, cycling, swimming, and more—increases the amount of calories you burn, Malin says. “Also, the ‘afterburn’ effect, as it is commonly referred to, is also higher from aerobic exercise when done at moderate to high intensity,” he says. Meaning, you can burn calories even after you’re done working out. Exercise can also indirectly help with weight loss by promoting good sleep, Tewksbury says. That can help you feel re-energized and ready to tackle the next workout, as well as lower stress levels, she says. Note: The Centers for Disease Control and Prevention (CDC) recommends getting at least 150 minutes a week of moderate-intensity physical exercise.

2. Start strength training.

Lifting weights and doing resistance exercises can help combat the loss of lean muscle mass, Tewksbury says. Not sure where to start? She suggests talking to a personal trainer (most gyms have one you can consult for free) for ideas. Aim to do strength training at least twice a week for the best results, per the CDC's recommendation.

3. Try to avoid processed foods.

This is a tried-and-true weight loss tip for anyone who wants to shed extra pounds. “ Studies show there is a higher percent body fat in those who consume ultra-processed foods,” Shapses says. Ultra-processed foods are also linked to a higher risk of several diseases, she adds.

That said, it can be difficult to cut back on how many of these foods you eat, Tewksbury says, especially if you're 60 and up and have been accustomed to a specific diet for a while. “Many people may eat more unintentionally when they're served them,” she says. If you're struggling to moderate processed foods, start slow and be patient with the process—after all, the goal is sustainable weight loss.

4. Keep a food journal.

Sure, not everyone is into writing down everything they eat, but experts say it can be eye-opening and helpful for weight loss. “A food journal is a great way to self-monitor to see how much you’re eating,” Tewksbury says. It can also help you see how full you feel after eating certain foods and for how long, she says.

5. Drink lots of water.

Dehydration tends to be more common older adults, Shapses says, and the Centers for Disease Control and Prevention (CDC) says that their water intake is "significantly lower" than other adult age groups. The U.S. National Academies of Sciences, Engineering and Medicine recommends that men aim to get 15.5 cups of fluids a day and that women try to get 11.5 cups daily (from both food and liquids). Also, your brain can mistake your thirst cues for being hungry, so if you frequently have the urge to snack, it may be time to up your water intake.

6. Enjoy healthy snacks.

That said, snacking on its own isn’t bad, Malin says. Instead, it’s what you snack on and how much you have. “If snacks fall within the total caloric needs of the person, then it is generally OK,” he says. “Snacking on fruits and vegetables, nuts, dairy, and whole grain carbohydrates could be a practical option for people to get adequate fiber and protein throughout the day.” Just take a pass on having things like refined carbs—they can make you feel even hungrier and raise the risk that you’ll overeat later in the day.

7. Load up on fiber.

Fiber “can really help slow down digestion and keep people feeling fuller, longer,” Malin says. Try reaching for fiber-rich foods like leafy greens, broccoli, oats, and nuts and seeds to help. The daily recommended intake is 25 grams a day for women and 38 grams a day for men—aim to hit that.

8. Get plenty of protein.

Having good protein intake while you’re on a diet lowers the risk of losing lean body mass and can even improve the quality of the rest of your diet, according to Shapses’ research published in Obesity . She recommends aiming to have one to 1.2 grams of protein per kilogram of your body weight (one kilogram is about 2.2 pounds).

9. Manage your stress levels.

Sure, this is easier said than done—but stress can work against your weight loss goals. “Stress often leads to insulin resistance. Insulin is an important hormone that can act on the brain to stimulate metabolism after meals as well as suppress appetite,” Malin says. “But in insulin-resistant states, the body tries to compensate by making more insulin. This can lead to more favorable situations to store fat.”

Being super stressed also spikes cortisol, which can hinder weight loss after 60. “Some work suggests if cortisol levels are chronically elevated, this can lead the body to make more adipocytes or fat tissue, thereby leading one to gain weight,” Malin says.

10. Get plenty of (quality) sleep.

Sleep can set you up for success in a wide range of areas of your life, including weight loss efforts, Tewksbury says. But lack of sleep can also work against you, Malin says. “A lack of sleep is generally thought to create shifts in stress hormones that favor appetite,” he says. The CDC currently recommends that adults 60+ aim to have seven to nine hours of sleep per night.

11. Count your steps.

Although there isn't an exact number of steps a day guaranteed to cause weight loss, experts generally suggest tracking your step count because it’s an easy way to see how active you’ve been over the course of your day or week. “Some studies support using this approach to increase daily activity and contribute to more total energy expenditure,” Malin says.

12. Prep nourishing meals.

A plant-based diet like the Mediterranean diet is best for weight loss, Dr. Ali says, but it can be tough to eat healthy when you’re pressed for time. That’s why Shapses recommends doing meal prep. “If you prepare your own foods, you typically reduce use of processed foods that are associated with higher sugar and fat, lower fiber and fewer fresh vegetables and fruits,” she says.

13. Lean on your support system.

Losing weight is marathon, not a spring—and it’s easier when you have people cheering you on and providing support along the way. This can mean having your family and friends support you, joining a community with similar health goals, talking to a doctor, or enlisting the help of a registered dietitian. “Don’t do it alone,” Tewksbury says.

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How this woman lost more than 130 pounds by 'habit stacking'

Several years ago, Sabrina Osland took her son on a cruise to Alaska. The two were excited for one of the excursions where a helicopter would fly them to a glacier to explore it. But Osland was stunned that she faced an extra charge for the trip because she was overweight.

“If you were over a certain weight then you had to pay extra because apparently it would be taking (a seat) away from somebody else,” Osland, 41, a business sales consultant from Chanhassen, Minnesota, told TODAY. “I don’t know how 20 or 50 pounds really counts for a person. But really it was one of the most devastating things.”

Throughout adulthood, Osland’s weight fluctuated. And after getting married seven years ago, she started to gain weight again. She made quick meals that didn’t always include a lot of healthy options and she often neglected her own health.

“I didn’t always focus on exercise or put myself first,” Osland explained. “When I was gaining weight, you just don’t see yourself gaining the weight as it’s happening.”

When she returned home from her cruise, she decided to exercise at least 30 minutes every day. To make sure she moved, she set reminders on her phone and wrote a checklist of tasks to do every day. Her to-do list includes small changes, such as drinking enough water, exercising and taking vitamins.

“I’m very much type A,” she said. “It’s more of a checks and balances — like I need to get this done by a certain time but if I haven’t here’s my reminder.”

Health & Wellness 20 minutes a day: This indoor walking plan will get you through the holidays

She first started by walking once a day for 30 minutes. As her endurance improved she’d walk for an hour or twice a day. Then she added in some strength training. Soon after Osland first started, the COVID-19 pandemic hit so she had to incorporate these new habits into her work-from-home life and without a gym. But that also presented her with an opportunity.

“All the excuses that I had before where my schedule just didn’t allow it (were gone). I was like, ‘I don’t have an excuse,’” she said. “It really was about taking those small steps.”

She also changed what she ate, switching her focus from “convenient” to “healthy options.” Before she’d often eat chips for snacks and something like pizza for dinner. Now, she prepares fresh veggies for snacks or adds salads into dinner.

“It’s no more work than actually (making) a pizza,” Osland said. “So it is just changing (my diet) with protein and veggies and trying to take out as much of the carbs.”

But she also transformed how she thought about food.

“I would eat because I was either thirsty or bored and not necessarily to fuel my body,” Osland said. “I had a mindset shift that I had to stop and go back to the basics of what my body was really telling me.”

When COVID-19 restrictions lifted, she joined her local Life Time gym. She added strength training to her cardio exercises. She started working out with a group called Alpha Strong and that helps her bolster her strength training regimen and adds accountability, too.

“The strength training is a whole other beast,” she said. “The community in and of itself has just been amazing.”

In a little over a year, Osland went from 266 to 135 pounds. She likes that she can now enjoy more activities.

“There is so much more that comes with leading a healthy lifestyle. It’s not just about what you physically look like but how much it impacts everything as a whole,” she said. “(I) volunteer in our community within our local church organization way more than ever. We have been just even having friends over and hosting people.”

Osland is in the maintenance stage , which can be tough.

“I’ve struggled with my weight ever since I was young so breaking those bad habits I learned, such as being in the clean plate club … it is a lifelong journey,” she said. “I continually have to remind myself day in and day out.”

She shares advice for others hoping to create healthy habits.

1. Consider ‘habit stacking.’

When Osland started her weight-loss journey, she would change one thing at a time. So she’d walk 30 minutes a day until that became a habit. Then she’d add a new habit, such as using a smaller plate or bowl to eat smaller portion sizes.

“I was able to control my portions without having to think I’m giving up something,” she said. “Then I focused on adding (a new habit).”

That new habit might be eating more greens or protein, for example. This approach allowed her to develop healthy behaviors she can stick to easily.

2. ‘It’s progress not perfection.’

Some days, Osland’s workout wasn’t the best. Other days, she didn’t eat as many greens as she should have. That’s OK. She knows that being consistent makes a difference.

“It’s progress not perfection. That’s my motto,” she said. “If I’m not doing something 100% then I feel like I’m failing. And you just need to celebrate those successes along the way.”

3. Find support.

By working with a trainer and joining an exercise group, Osland created a support network that helps her stay consistent.

“The friendships in the community that we have developed … they hold you accountable,” she said. “Developing that community and accountability has been huge.”

Meghan Holohan is a digital health reporter for TODAY.com and covers patient-centered stories, women’s health, disability and rare diseases.

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Just How Can a 13-Year-Old Girl Loose Belly Fat

Table of Contents:

8-Minute Workout for Teens (Back-to-School) | No Equipment | Joanna Soh

♥ Time to go back to SCHOOL!! I know as students, sometimes you struggle to find time. Here’s a short & very effective 8-minute workout to fit in your busy schedule. This will help you to study better too. ��. ♥ LIKE, SHARE & SUBSCRIBE for exciting content every Monday, Wednesday and Friday: https://www.youtube.com/user/joannasohofficial SHARE your fitness pictures, tag me @JoannaSohOfficial #JSohActive. ♥ HER Network is NOT sponsored. It’s an online network I started bringing together strong, passionate and like-minded women, driven by the same vision of wanting to support other women across the world to be the best version of themselves.. ♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach.. “We aim to offer you meaningful content that will continue to add value in your life. The videos will range from health & fitness, food, lifestyle, beauty, fashion, travel, life guide, parenting, and more.”. Filmed at Be Urban Wellness: http://beurbanwellness.com. Stay connected and follow us: https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/. Joanna Soh: http://joannasoh.com/. https://www.instagram.com/joannasohofficial/. https://www.facebook.com/joannasohofficial/. https://www.youtube.com/user/joannasohofficial. https://twitter.com/Joanna_Soh. (Subscribe to my website for printable workouts & recipes). This is a short and effective total body workout which you can do either first thing in the morning or before you end your day. It’ll help to stretch your body, boost your metabolism and burn calories! Exercises. 1) Squats / Jump Squats. 2) Shoulder Tap Push-Ups. 3) Lunge & Twist. 4) Burpees. 5) Mountain Climbers. 6) Leg Kickbacks. 7) Leg Lifts. 8) Plank In-Out. Sequence: 8 intervals (45secs Workout 15secs Rest). Total Time: 8 minutes (1 set). You can repeat 3 4 to make it a full solid workout. Rest 1 minute in between set to keep your heart rate constantly elevated.. To progress: Perform 3-4 sets.. Lift some weights to make the exercises tougher or add jumps.. Choose the advance version.. MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY. 10,000 Squat Challenge in 30 Days. https://youtu.be/g83v1m2P4_g. Beginner Fat Burning Morning Workout. https://youtu.be/1fDHrKRqy34. How to Lift Dumbbells to Lose Weight (Gym Training). https://youtu.be/70GpsTPeNFs. Burn Back Fat & Bra Bulge (4 Exercises). https://youtu.be/Cljf5O_3vIs. Kickboxing to Lose Flabby Arms / Bingo Wings (No Equipment). https://youtu.be/hDLRNuezpZA. 4-Week Toning Butt & Abs Challenge. https://youtu.be/5rReZm8uDM0. Gentle Morning Yoga Stretches to Feel Energized. https://youtu.be/Ib1e_eOFZRo. 30-Minute HIIT Yoga for Slimmer Legs. https://youtu.be/MWpNoFdGh4Q. 30-Minute Beginner HIIT Yoga for Stronger Core. https://youtu.be/FxJ3VWscT3I. Here’s the complete playlist to more than 50 videos: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

Video taken from the channel: Joanna Soh Official

How To Lose Belly Fat For TEENAGERS At Home In 1 Week

START YOUR 90 DAY TRANSFORMATION Email [email protected] . FOLLOW ME! ►Facebook Page ”Ram Ghuman”. ►Instagram https://instagram.com/ramghuman/. ►SnapChat ramghuman. ►Twitter https://twitter.com/ramghuman

Video taken from the channel: Ram Ghuman

How I Lost 50 lbs At 13 Years Old

This video is me explaining what I did to lose 50 lbs when I was 13 years old. I began my fitness journey at 149 lbs and after a year I got down to 99 lbs. I am very happy with where I am now and what I’ve done.. My Top 4 Most Important things: Motivation: You will never start losing weight until you are motivated. You have to find what works for you. For me that was watching endless youtube videos which inspired me to get healthy.. Mentality: Your mindset has to be dead set on your goals. If your are going to alter your whole life and physically change yourself, you need 110% determination and commitment.. Exercise: This is a very important aspect of losing weight. Find the exercises that work best for you, and provide you the most results. This may take a few months, but its worth it to know what is good and what does nothing for you.. Diet: You have to find the perfect balance between what you can mentally handle eating daily, and what helps you physically.. Thanks for watching everyone, I hope this video helps and inspires you! #weightloss #fitness #motivation

Video taken from the channel: Evan Eissler

13 year old, Weight Loss Journey

hope y’all enjoy.. instagramtrippiekayla. snap-yup-bruh. twitter-trippiekayla

Video taken from the channel: Kayla’s Life!

13-Year-Old Undergoes Weight Loss Surgery

Just a couple months after the American Academy of Pediatrics issued its report endorsing bariatric surgery for adolescents as young as 13 who are living with severe obesity, Robin Blackstone, MD, performed surgery on her youngest patient to date. The 13-year-old girl’s parents were both severely obese when she was born, which Dr. Blackstone says elevated her predisposition to also live with severe obesity. However, research shows weight loss surgery like the gastric sleeve can prevent the genetic component of severe obesity from being passed down to the next generation. Learn more at http://bannerhealth.mediaroom.com/teenbariatric. For more latest news: https://bannerhealth.mediaroom.com/. Find a doctor at https://doctors.bannerhealth.com/. For more information, visit us at https://www.bannerhealth.com/. Blog: https://www.bannerhealth.com/healthcareblog. Facebook: https://www.facebook.com/BannerHealth. Instagram: https://www.instagram.com/banner_health/

Video taken from the channel: Banner Health

How to Lose Stomach Fat for Teenagers FAST in a week

How to Lose Stomach Fat for Teenagers FAST in a week. 7 steps to lose stomach fat in a very healthy yet fast way. Try these tips and tricks for amazing results! ☑ Like: If you want to get rid of belly fat. Comment Below: How did it feel when you “sucked it in, tucked it in, and did it all again”? Which 3 places will you do this for the 7 days? (͠≖ ͜ʖ͠≖)�� If you enjoyed this video Please Subscribe to my channel: https://www.youtube.com/subscription_center?add_user=prettykeli. Did you subscribe? Are you one of my Pretties? AMAZING! Click here to learn our ��handshake: https://www.youtube.com/watch?v=8421IrBd9PM. Here are some High Intensity Interval Training workout videos: https://www.youtube.com/watch?v=_9Wls5hni0E. https://www.youtube.com/watch?v=VhdXXqcoco0. Last Video➜ https://www.youtube.com/playlist?list=PLh0FrzumqzGyJmAktqro1XvFPJpkon6JT. Missed my Thigh Fat Series? You’ve got to see it while you wait for the rest of the waist series: https://www.youtube.com/playlist?list=PLh0FrzumqzGwl2cav7mNTnKD4i4O8iunW. �� Video Schedule ��. Weight Loss tips for Women. NEW Videos EVERY WEEK. My TOP SECRET Weight Loss Playlist that will help you lose weight (15-30lbs) in 2 weeks or less: https://direct-link.net/33372/prettykelisecretplaylist. �� Business inquiries: ✉ Email: [email protected] . �� Text or Call: (213) 447-0404. (͠≖ ͜ʖ͠≖)�� Subscribe: https://www.youtube.com/subscription_center?add_user=prettykeli. ★ Follow me for inspirational pics on Instagram: ★. http://www.instagram.com/prettykeli. ✩ Add me on Snapchat: https://www.PrettyKeli.com/snapchat ✩. ★ For Weight Loss News follow me on twitter: ★. http://www.twitter.com/prettykeli. ✩ “Like” me on Facebook For the latest news on upcoming videos: ✩. http://www.facebook.com/prettykelifanpage. ★ Become my Friend on Facebook (I hardly have any) ★. http://www.facebook.com/Iloveprettykeli. ✩ Still on Myspace? Add me there too! ✩. http://www.myspace.com/PrettyKeli. ************************************. Frequently Asked Questions. What camera do you use? This http://amzn.to/1OiUgOz or this http://amzn.to/1tjT8jL. What editing software do you use? http://amzn.to/1OiVc5p & http://amzn.to/1tpfjpm. Where can I buy your intro song? http://amzn.to/1PTgdnA. Do you offer any services online? YES Email me: [email protected]

Video taken from the channel: PrettyKeli

How To Lose Weight FAST for TEENAGERS! LAZY FITNESS HACKS

► SHOP MY MERCH HERE: https://teespring.com/en-GB/stores/n-i-c-o-l-e-t-t-a-x-o. CHECK OUT HOW TO LOSE WEIGHT FOR TEENAGERS FOR SUMMER EDITION HERE: https://www.youtube.com/watch?v=gfmN_NZB5Ug. CHECK OUT MY PART TWO of HOW TO LOSE WEIGHT FOR TEENAGERS HERE: https://www.youtube.com/watch?v=5IXPbd-G9vQ. Check out my HOW TO LOSE WEIGHT FAST FOR College Students: https://www.youtube.com/watch?v=Ccjw6bv4To4. Hello loves! Today I am sharing how to lose weight fast for teenagers! some lazy fitness hacks! LIKE UP FOR MORE!! Don’t Forget to SUBSCRIBE and join the Nicolette’s FAM JAM. LETS BE FRIENDS ♥. ♥ INSTAGRAM: @nicolettaxoyt. https://www.instagram.com/nicolettaxoyt/. ♥ TWITTER: @nicolettaxo. ♥ SNAPCHAT: nicolettaxo. ♥FACEBOOK: @nicolettaxoyt https://www.facebook.com/nicolettaxoyt/. MY VLOG CHANNEL HERE: https://www.youtube.com/channel/UCQsa0dUgnkTUQwMbcDsZCPA. LATEST VIDEO HERE: 10 MINUTE AB WORKOUT: https://www.youtube.com/watch?v=4pVg8vA1JJc. OTHER FULL WORKOUT VIDEOS HERE: 1. Intense Abs Workout Routine | 10 Mins Flat Stomach Exercise | NO Equipment: https://www.youtube.com/watch?v=eso1RcYshlk. 2. 10 Minute BUTT and Thigh Workout How to get a Bigger BUTT FAST: https://www.youtube.com/watch?v=L4BOpsUEz6M. 3. 7 Minute KENDALL JENNER INTENSE Full Body Workout At Home | NO EQUIPMENT: https://www.youtube.com/watch?v=WnUyWxIgI4k&t=86s. 4. MY GYM WORKOUT ROUTINE! Get FIT with me: https://www.youtube.com/watch?v=sAbsOEuxsPw. 5. MY REAL Healthy Morning Routine: https://www.youtube.com/watch?v=kRJz03DvFi8&t=139s. COME Check out my FULL FITNESS PLAYLIST HERE: https://www.youtube.com/playlist?list=PLdyZ5CwGaxYkmlpI-XH4UlgLZ9Hsz9FBr. CREDIT for Effects: https://www.youtube.com/channel/UCSFPjKLX2K1Y2Pf0sssur0w. FTC. This video is NOT sponsored. All opinions are my Own and HONEST! XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX. BUSINESS INQUIRES ONLY: [email protected]

Video taken from the channel: Nicoletta xo

Ask your doctor for a more precise figure for your size and habits, but 13-year old girls generally need about 1,600 to 2,000 calories per day. Eating more without burning it off will make you gain weight. If you don’t exercise, you’ll need fewer calories to avoid weight gain.

Get Active.Drastically cutting calories to lose belly fat when you’re a teenage girl isn’t wise. You need optimal nutrients because your body and brain are still growing, and you’re building bone. Calories provide you with the energy to be alert and focused during school, too.

First of all,you LOSE belly fat.You don’t “loose” it -_ Secondly,you can’t lose fat in just one area.You’ll need to lose fat all over,and to do this you’ll need to eat a healthy,balanced diet and.Hit puberty!!!

I’m kidding, well kinda. Listen kid even if you have hit it you only thirteen you body is changing. Keep eating healthy and exercising but let your body mature.The best ways to lose fat are running, jogging, swimming, climbing, and cycling. There is one exercise I like to do to target my belly fat: You lay.

Lose Belly Weight With Activity. Teens can lose their belly fat by being more active. A 2013 study published in the American Journal of Physiology, Endocrinology and Metabolism found that teens could lose belly fat with 60 minutes of aerobic exercise three days a week 9. Beneficial activities include walking briskly, riding a bike or taking an aerobics class.On the other hand, some teenage girls struggle with their weight, and they look for effective ways to lose belly fat.

There are several techniques to help teenagers reduce stomach bulge. With patience and willpower, these young ladies can achieve their ideal body image within a.Eat nutritious foods to lose fat. A preteen who wants to lose weight should always eat foods that have a high nutritional value when attempting to become leaner. In order to decrease fat that accumulates in the stomach area, foods such as vegetables and fruits should make up at least 80 percent of your diet.

When you and your child’s doctor have determined that your child needs to lose weight, a serious attempt to treat the problem should be undertaken.Here are some tips to get you started. Set goals.Teenage obesity is a dangerous problem that can promote serious medical conditions, such as type 2 diabetes. Fortunately, there are a variety of ways to shed excess pounds without counting calories or spending numerous hours in a gym.

You can quickly lose weight by changing bad habits and creating a few new positive ones.Belly fat is embarrassing for most people. If you’re a teen it can be especially hard. Cardio, strength training and a healthy diet will help you lose that fat.

How do I lose my belly fat as a teenager? → It is a life long journey, you need to first of all make up your mind that you will regularly do some exercise till the end without any excuse. Because as a teenager your body is getting habituated to generate and store adipose tissue in your waist area.If your a size 8-12 and that your a 13yr old everyone gets even abit of stomach fat on them its life, while you grow up you most likely will lose it thats if you eat heathly, exerise 30mins 3-4.First of all, it’s natural for all girls to have a little bit of fat on your stomach, it’s just how we are made. If you want to lose a little weight on your stomach you have to lose weight all over.

It’s difficult to focus on just one area. So be sure to do cardio (running, biking, swimming, etc.) for at least 30 minutes 3-4 times a week.Walking is a moderate-intensity exercise that can be easily incorporated into your daily life.

Simply walking more often can help you lose weight and belly fat, as well as provide other excellent.

List of related literature:

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• Exercises for any 55-Year-Old to Loose Belly Fat
• So How Exactly Does a 14-Year-Old Loose Belly Fat
• Just How Much Should a 14-Year-Old Girl Eat
• Diet for any 16-Year-Old Girl Who would like to Slim Down
• How you can Sweat to Loose Belly Fat
• I Eat Well and workout, Why Can’t I Loose Belly Fat

NOAH BRYANT

Hardcore strength training is what I am about. I am a personal trainer, author, and contributor to lots of different lifting and fitness magazines.

I was a 2x NCAA champion in the shoutput at USC and I represented the USA at the 2007 World Championships as well as the 2011 PanAm Championships.

Contact me to find out more about my personalized online training and how I can help you reach your goals.

Education: Bachelor of Science (B.S.), Public Policy, Planning, And Development @ University of Southern California

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I’m 13 I’m overweight i wanna lose my belly fat so i can play in a attacker position in my football/soccer team any tips of how long it would take and what to eat and do plus i play football 3 times a week but i just eat a lot of junk food so yh any tips?

I swear my mom feeds me when I’m not hungry and being the submissive child I was taught to be, I eat it all. I think that’s what’s making me bigger, and I don’t want my parents thinking I’m anorexic:(

Its still surprises me, how lots of people don’t know about Custokebon Secrets, despite the fact that lots of people get great results with it. Thanks to my work buddy who told me about Custokebon Secrets, I’ve lost lots of weight with it without starving myself.

This diet program “Kοnοnοz yyd” (Google it) is perfectly amazing! Second time making use of this tutorial and have witnessed a big change in my bodyweight! Immediately after 14 days, I burned my 10lbs of my very own bodyweight. The details that was given can help improve your system from within!

I am so sorry to say but the exercises were so hard.I couldn’t even do 3 push ups�� I was sweating but I couldn’t do anything.Thanks for the help though.

Im 13 and not overweight. Its just i used to be the fast kid, the athletic kid. Now im slow, i’m not mad about myself because im strong. But i want to get back in that athletic shape i was

Ok so I was eating 1400 calories for a while then I find out I’m supposed to be eating over 2500 calories how have I not lost any fat!

Honestly I try eating healthy but my parents go and make unhealthy supper and I have to eat it bc I have too and they sometimes surprise me with slushes or ice cream and I don’t wanna be rude

How tf do i walk with a belt/ribbon under my uniform, i.e, a long black dress, the whole day-please adviseu����

For those who feel really itchy it’s because the sweat coming out of your body makes your skin feel itchy so it’s normal because of the sweat so don’t worry �� ��

The only problem is that my mom cooks a bunch of unhealthy stuff for dinner like rice, fried pork chops, fried chicken, yeah idk how I am going to do this…

Me having a mental breakdown Bcs I’m allergic to fruits and vegetables and nuts and I can barely exercise rn Bcs of a heart problem✌️

What is the best way to lost crazy amounts of weight? I read lots of superb opinions on the net about how exactly Custokebon Secrets can assist you lost crazy amounts of weight. Has anyone tried this popular fat burn diet plan?

Tip to not taste veggies in smoothies: FREEZE THEM!!! I will freeze half to 3/4 of a zucchini chopped up overnight and throw it in my smoothie, taste like nothing I swear ��

Sucking your belly in isn’t good like read this

The compression of your organs can also slow digestion and make prolapses worse.” The health problems don’t end there. The compromised breathing caused by sucking in your tummy can cause problems for asthmatics, and lead to shoulder pain, neck and jaw pain, and headaches

Sooo no ty imma wait till I can get a tummy tuck��

Me while watching the video: huh…it’s easy…. Me after 5mins doing the exercise: save me I’m dying.. Me after 1hr: eating pizza…��������������

Yep Greek yogurt gets rid of stomache issues but it only gives me stomachs issues bc I’m allergic to dairy

1 like = 1 more day of this workout for me! . Bring. it.on! . Edit-5 ok . Ok honest with you guys its day 7 and I can feel my body dying

hi guys, i just want to let you know real quick that your beautiful, no matter what gender, and i’m really proud of you for getting into shape:)

I’m just sticking to the water and no eating past 7PM idk if that’ll do anything but at least I’ll be healthier

Okay so like she said get a lot of sleep and I’m over here watching this at like 1 in the morning ����

Ooh yea I feel it burning

Next day:woah…..ahhh my muscles are soo sore that’s it I will pretend I got some biceps

One like is one day of doing this, bcz I need motivation lol. But like fr, I’ma do this. (Also, I’m homeschooled lol, so it isn’t for back to school, it’s because I just want to get fit. I’m 5’3 and I’m 55 kg, and chubby, so my goal is 45 kg. Wish me luck uwu)

Ok guys im Sooo lazy but want to do this and I saw people getting a like to motivate them

1 like 1 day

Starting today I really wanna have a glow up.

Day 1 is about to be complete gosh I’m nervous Day 3 is out the way God someone help me I’m dying haha

If ur mom doesn’t want you to have health foods all the time how do u help her am sick and tired of my weight

For the push-up instead of doing an actual push-up if you can’t just go on your knees and do it. It’ll still be effective and then you work your way up to an actual push-up.

Am I the only one wrapped up like a borito with the blanket in bed just thinking ‘is she even a teen��’…..

I don’t have a tape measurer…or a ruler…����

When I sucked it in tucked it in and did it all again I got cramps�� but after doing it a few more times it actually felt kinda good. As for food my mother will kill me if I don’t eat.��

I’ll be accepting yur all challenges, it will be taking time, but surely I’ll be accepting yur all challenges ��������, nd Yu r amazing ������������

As I started following diet and training plan from NextLevelDiet, I took my confidence to the next level. Girls finally started noticing me.

I wanted to ask you something…. We have to do this exercise daily?? Right… So I was thinking of doing this workout daily in the morning after getting up and daily at night before going to shower…is it good to do before shower at night ������

I want to loose fat but I also want to increase my height, some of these exercise do not promote height growth ������

When I saw eight minutes i was like ” That can’t be so bad, it’s just eight minutes. EIGHT MINUTES LATER: I am dead on the floor in my sweat.

If there are any gamers out there, I reccomend doing 5 pushups per death in game which helps a lot if you play something like team death match

Anybody else watching this cause they want to be skinny for school after quarantine this summer ����

This is 2020 coronavirus is going on and school is closed for the entire year so I need to lose weight because I want to stop being laughed at

I’m not trying to lose weight as much as just remove belly fat, I’m pretty muscular, in my arms alone I look pretty muscular, however my stomach does look like a tire

So instead of a hill could I just sprint on a treadmill with its incline all the way up for like 30 seconds?

•_*.Notes•_*. Measure yourself Suck it in tuck it in (deep breaths while you travel girl:) Wrap some belt around your tummy and when it’s uncomfortable stop eating No beef Sugar Beef Pork DRINK WATER YOU DEHYDRATED BEAST STOP EATING AT 3 PM-7PM YOU FATTTTTTTT GURL BE ACTIVE AFTEE YOU EAT WIERDO cardio �� I can’t run at all so that’s funny Ab workouts �������� Ice bath or contrast showers but I ain’t doing this… Alarms �� Kill your older brother�� Repeat ( I wrote this for myself)

Thank you so much for such an amazing workout. I really felt only you who can suggest such great exercise steps. ☺️��

I have abs but I just have a lot of extra skin how do I get rid of that also I’m 13 so I’m looking for teens

Ram: it’s not gonna happen in a week Title of the video: How to get a six pack for teenagers in 1 week

Saw the video: 8 minute workout for teens Me: Lets do this Scrolled through comments n saw Ppl giving up Me: Aah i can prove em wrong 1:11 She: Nice, gentle easy squats Me LYING on the floor after 5 seconds of “workout”: yeah feels great now��

This is actually soooo helpful! Thank you so much I’m gonna start doing this! Getting my summer body!! ����

I had a six pack and then changed schools and then some reason, I got a little fattter. I want the six pack again so I have to watch this lmao

I realized that when I thought I was hungry I really was not I was just thirsty so people if you feel your hungry just drink WATER

I can’t really control when I eat dinner. Usually it’s between 6-8pm. Also no alarms Girl I’ve missed too many lessons during online school I need one Ya so likeeee I’ll try I made a little page in my binder dedicate to this 🙂

My sister saw the boiled eggs and went “eWwW!!! There is boiled egg! iMaGiNe how BaD her fArTs will SmElLlL!!!!” ����‍♀️

1) sleep for 8h at least a day 2) drink more water 3) eat all your meals 4)make sure you pack all your lunches (don’t eat out) 5)eat healthy meals, start off with less, then more and more 6)make smoothies endted of eating the food 7) workout

I have a question so..i wanna know from what im doing if i just became vegetarian a year ago..i might be overthinking so anyways 1i only drink water and rarely drink milk anymore i dont drink it as much 2-i basically eat salad almost everyday but ofc i need protein so i get a bit of chicken 3i dont eat sweets anymore and everytime i think of eating them as a snack i dont and i just either drink water or get an apple 4i actually dont eat a lot of protein as i used to which kinda made me suspicious

So i know this might be just me starting a better lifestyle but im not sure if its a sign that i became a vegetarian all of a sudden.

I’m about to start my freshman year and I want to glow up over the summer so I make a good impression. I’m all honors and got excepted into our 16 voice choir as soprano 1 (vocal ensemble) and I want to look cute too so thank you Nicolette! This is so helpful����

Just visit website Next Level Diet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

Next Level Diet website makes it simple. Select food you like and they give you PERSONALIZED meal plan with tips, TRAINING PLAN and healthy recipes.

Belly fat is more than just a wardrobe malfunction-learn how to reduce belly fat! Try #1 Fat Loss Solution, For A Limited Time Only::: Welcome to =>> BellyFat.4YourHelp. Com (remove space and open the website)

I’ll fallow all of these except the “no meat” part, my mom would question me and think I was starving mah self, XD plus I’m already intermittent fasting so

HAPPY SUNDAY LOVES! I hope you enjoy the video! leave any requests you have done below 😉 LOVE YOU XO

Her: So it’s going to be a push-up with tap. Me: *can’t even push myself up* Ok lemme just do the taping of shoulder lmao

Neither i wnt to boost my metabolism nor i want to focus in school… all i need is to look thin n good. . . . . . I am such an idiot������

I’m just wanting to lose weight and belly fat. Trying to convince myself to do exercise and get in a healthy shape:)

I am an early bird and I get tired at 8 PM almost every day but I always wake up in the middle of the night:/

I LOST 40lbs!!! You ask how? I visited website called *Next Level Diet*. I selected only food I like and they provided me with DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS and HEALTHY RECIPES.

What is the best way to lost crazy amounts of weight? I read plenty of superb opinions on the net about how exactly Custokebon Secrets can help you lost a lot of weight. Has anybody tried using this popular weight loss method?

im gonna keep track of me exercising

day 1: day 2: day 3. day 4: day 5: day 6: day 7: day 8: day 9: day 10:

also, every like is another day✨��

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How to start your weight loss journey: 5 beginner-friendly tips

Here are 5 beginner-friendly habits that can help you shed pounds and build a healthier, happier you..

In a world where fitness trends come and go, the desire to lead a healthier lifestyle is the ultimate goal. For many, this journey often begins with the aim of shedding those excess kilos. However, for beginners, navigating the vast array of weight loss information can be overwhelming. To cut it down to the basics, Simran Khosla, a nutritionist, took to Instagram to provide a guide for beginners looking to start their weight loss journey on the right foot. Here are 5 beginner-friendly tips to get you started:

1. More fibre

Khosla recommends individuals incorporate foods high in fibre to their diet , such as fruits, vegetables, whole grains and legumes. “Fibre helps you feel fuller for longer, aids digestion and can prevent overeating,” she added.

Ritika Samaddar, regional head – south zone, nutrition and dietetics, Max Super Speciality Hospital, Saket told indianexpress.com that a high-fibre diet helps with losing belly fat. “Soluble fibre found in whole grains like oats and pulses mixes with water to form a viscous gel-like substance that helps remove excess fat and sugar from the body, particularly aiding in reducing abdominal fat.”

Additionally, Samaddar mentioned that consuming a good amount of fibre, i.e., 10 grams per 1000 calories, encourages the growth of good bacteria and promotes a healthy gut. “Various studies have shown that a healthy gut contributes to healthy weight.”

2. More protein

On your weight loss journey, “protein helps build and repair tissues, boosts metabolism, and keeps you feeling satisfied, reducing cravings or unhealthy snacks,” said Khosla.

Adding, Samaddar said that replacing fats and carbs with protein helps to lose weight in a healthier way, as it operates at the hormonal level. “It reduces the hunger hormone ghrelin and boosts the appetite-reducing hormone GLP1. When we consume proteins, more calories are burnt to metabolise and digest protein — known as the thermogenic effect of food.”

She advises including protein in every meal, such as eggs, lentils, nuts and seeds, lean meats like chicken and fish, and dairy.

  View this post on Instagram   A post shared by Simran Khosla| Nutritionist |Weight Loss Coach (@buttlikeanapricot)  

3. More steps

According to Khosla, increasing your daily physical activity by taking more steps throughout the day is vital. You can achieve this by walking, taking stairs instead of the elevator, or engaging in activities like dancing or gardening. “Regular movement burns calories and improve overall health,” she said.

Similarly, Samaddar pointed out that weight loss essentially boils down to the balance of calories burned versus calories consumed. “So, aim for 150 minutes of moderate-intensity exercise per week.”

4. More resistance training

Resistance training not only helps build muscle mass that can increase metabolism, but also improves body composition by reducing body fat. “Incorporate resistance exercises such as weightlifting, bodyweight exercises, or using resistance bands into your workout routine ,” Khosla suggested.

Explaining the reasoning, Samaddar noted that resistance training helps with healthy weight loss by preserving muscle mass and boosting metabolism. “The more muscle mass one has, the higher the metabolism, resulting in burning more calories.”

She recommends 2 or more days per week of muscle-strengthening resistance exercises, alongside aerobic exercises such as walking, running, or swimming for optimal weight loss.

5. Less stress

Khosla explained that chronic stress can lead to emotional eating and weight gain, thus managing stress is crucial for successful weight loss. “Practice stress-reducing techniques such as mindfulness , meditation, deep breathing exercises, or engaging in hobbies you enjoy,” she recommended.

“Remember, progress takes time and consistency, so be patient with yourself and celebrate every step forward!” Khosla concluded.

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