Does anybody know any free weight loss programs or routines for a 16 year old girl who is 230 pounds and 5'8

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  1. PBS and/or other educational TV channels usually have early AM exercise programs (around 6 AM) -Walk, outdoors in the fresh air every day. Increase how far you walk each week -Go to the library and take out books on Beginner's Yoga and Beginner's Aerobics--and get started very slowly -Don't eat anything FRIED -Don't eat FAST FOODS (unless it is the baked potato or salad -Don't drink SODA -Don't put MAYONNAISE on anything -Don't eat CHOCOLATE (cake, cookies, candy, etc.) -Don't eat: SAUSAGE/BACON/PEPPERONI/HOTDOGS, etc. Eat non-fat yogurt for dessert - it comes in many flavors, and is good for you Eat a lot of fruits and veggies Eat healthy cereals (Cheerios, Shredded Wheat, Oatmeal) Drink a lot of water and juices Use 1% or Skim Milk Eat only the recommended portion size of meats--be sure they are broiled, boiled, or barbequed--not fried
  2. I recommend combination of good nutrition, cardio and strength training . http://exercise.about.com/cs/exbeginners/l/blbegstrength.htm http://exercise.about.com/cs/exerciseworkouts/l/blbegstrength2.htm http://exercise.about.com/library/blbeginnerstrength3.htm 1. Fat At every meal, you must eat an adequate amount of good fats. Good fats include Omega-3 EPA/DHA concentrates and monounsaturated fats like extra virgin olive oil. Bad fats include trans fatty acids found in partially hydrogenated vegetable oils and Arachidonic Acid (AA) found in fatty red meats and egg yolks. 2. Protein To keep your insulin levels in the Zone at every meal, you must always consume adequate amounts of low-fat protein (about the size of the palm of your hand or about 3 ounces for most females and 4 ounces for most males). A typical snack contains 1 ounce of protein for both women and men. The best protein sources are skinless chicken, fish, turkey, lean cuts of meat, low-fat dairy products, egg whites, protein powder and soy meat substitutes. 3. Carbohydrates In addition to good fats and protein, you must also eat carbohydrates at every meal and snack. However, not all carbohydrates have the same effect on insulin levels. Starches (like pasta, potatoes and bread), grains and rice elevate insulin levels too much, whereas, most vegetables and fruits do not spike insulin levels (a few exceptions are corn, peas, bananas and dried fruits). While this doesn’t mean you have to completely eliminate starches, grains and rice from your diet, you must eat much smaller quantities of them compared to your intake of vegetables and fruits. It’s as easy as 1, 2, 3. The Zone 1-2-3 Method makes it simple to determine the fat, protein and carbohydrate content of every meal and snack. For every gram of fat you consume you need to eat twice as many grams of protein and 3 times that amount in grams of carbohydrates. Meals for Females At each meal consume approximately: 10 grams of fat 20 grams of protein (2x the fat grams) 30 grams of carbohydrate (3x the fat grams) Meals for Males At each meal consume approximately: 15 grams of fat 30 grams of protein (2x the fat grams) 45 grams of carbohydrate (3x the fat grams) Snacks for Females and Males At each snack consume approximately: 3 grams of fat 6 grams of protein (2x the fat grams) 9 grams of carbohydrate (3x the fat grams) The 1-2-3 method is an easy way to make sure you get the right balance of fat, protein and carbohydrates to “turn on” a fat-burning metabolism and satisfy hunger at the same time. Remember, the above numbers are approximate. So don’t worry about being 100% precise. Hunger control between meals and how your clothes fit are your best barometers for success. Timing Eat a Zone meal or snack within one hour after waking. To keep your insulin levels in the Zone so you are burning stored fat instead of accumulating it, eat every 4 to 6 hours after a meal or 2 to 2½ hours after a snack (including one at bedtime), whether you are hungry or not. Liquid Drink eight 8-ounce glasses of water a day.
  3. find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose. eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism) 5-8 servings of fruit and veggies a day 8 glasses of water have complex carbs for breakfast - they give you energy have protein (lean meat, legumes etc) for dinner - repairs muscle cardio exercise 4-6 times a week for 30-50min, light weight training dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily. ofcourse you can spoil yourself once in a while with a little treat:)
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