I need to lose 10-13 pounds. How do I do it in an efficient manner?

[Deleted member 56360]

Hey guys...I'm 14 years old and weigh 163 pounds. I'm 5 feet and 9 inches.

I am new to the whole weight loss thing. Never tried it before, so I'm coming to people who may be more experienced than me in this field.

I've got a bit of belly fat, which is enough to see with a shirt on...I don't know how to explain it. It's like, you can see a small round bulge when I put a shirt on; you know?

Hopefully getting down to 150 will increase my stamina and speed while on the tennis court. As well as making me feel better about myself and looking better. I am willing to do anything it takes to lose this extra weight. How can I lose this 13 pounds?

 

[nfor304]

I think most would say a calorific deficit is the best way to drop the weight, but i'm no expert.... I think Rickson is the best poster to listen to about this. Try doing a search on weight loss and you will find some good info. There's a poster named Ano who also has some really good advice in these threads when I last searched.

 

[tennisgeek84]

I am not expert but I would make sure you eat fresh fruits and veggies as well as foods high in protein like chicken and fish. Probably consume 1000-1500 calories a day and make sure you do 1-2 hours of cardio a day for 6-8 weeks. This should do the trick. Just have to stick to it.

 

[cncretecwbo]

I am not expert but I would make sure you eat fresh fruits and veggies as well as foods high in protein like chicken and fish. Probably consume 1000-1500 calories a day and make sure you do 1-2 hours of cardio a day for 6-8 weeks. This should do the trick. Just have to stick to it.

thats the wrong way to do it^^^

if hes a 14 year old guy it better be more like 2000 a day and definitely not cardio every day. play tennis or do 30-45 minutes of cardio 5 or 6 days a week, not 7.

also lift some weights if possible.

 

[Dover]

-Drink lots of water
-Eat 5 portioned meals a day
-Workout (tennis, running, rollerblading, etc...) once / twice a day.

 

[TheFuture101]

Hey guys...I'm 14 years old and weigh 163 pounds. I'm 5 feet and 9 inches.

I am new to the whole weight loss thing. Never tried it before, so I'm coming to people who may be more experienced than me in this field.

I've got a bit of belly fat, which is enough to see with a shirt on...I don't know how to explain it. It's like, you can see a small round bulge when I put a shirt on; you know?

Hopefully getting down to 150 will increase my stamina and speed while on the tennis court. As well as making me feel better about myself and looking better. I am willing to do anything it takes to lose this extra weight. How can I lose this 13 pounds?

I think the best way to lose the fat would be doing weightlifting and an intense ab workout on monday,wed, fri, and then do eight quarter mile windsprints to burn off that fat and help your lung get conditioned for the grueling tennis matches you have coming in your future.

 

[deluxe]

Calorie controlled diet. Stop eating as much. Cut down to ~1000 calories a day and you'll lose 2 pounds a week. You'll have to put up with the hunger though.

 

[Nanshiki]

Calorie deficit. End of story.

 

[OTMPut]

Calorific deficit only leads to hunger not weight reduction. Putting on weight has more to do with than simply eating more.

Get rid of refined sugar and carbs. Eat well and balanced. Sleep well. Get off the internet. Play tennis. You will be ok.

 

[Vermillion]

Caloric deficit = weight loss.

Caloric surplus = weight gain.

It's simple. Don't make it too complicated.

Play a lot of tennis. Eat a little less. You'll be fine.

 

[charliefedererer]

1. Get rid of junk food. That includes soda.
2. It takes a lot of exercise to burn calories, so it is more efficient to eat less than just trying to exercise more.
3. Keep some fresh fruit (like grapes) in the house for a quick snack so you don't feel like you are starving.
4. Eat a salad at night with your evening meal to help fill you up on low calorie food. And minimize the use of creamy dressings that are high calorie.
5. The body stores the fat all over, so don't think you can just lose it in the stomach area, but as you diet and exercise, this will come off.
6. Long distance running is not specifically great for tennis, but is probably the most efficient way to burn calories.
7. Do some "core" work of your abdominals and back both to help your tennis game and to feel better about being really in shape.
8. If you are exercising, don't be disappointed if the pounds aren't coming off too fast. The fat is being replaced by lean muscle.
-Good luck.

 

[swedechris]

I agree..
I tried substituting pork and beef for fatty fish and nuts and eating whole grain breads and more fruit and veggies. Done it for 2 months now , eat lots of the above and have lost 10 bls.. feel great and less heavy.Im sticking with it.

 

[cncretecwbo]

Calorific deficit only leads to hunger not weight reduction. Putting on weight has more to do with than simply eating more.

actually no, the only thing that leads to weight loss is calorie deficit, the only thing.

you can change how that deficit happens, but to loose weight, there must be a calorie deficit, no way around it.

 

[TENNISSLAVE]

Dude, throw in some bike rides and walks and you will lose pounds like nothing.

 

[charliefedererer]

An obvious one, but it hasn't been brought up yet, is to play more tennis. But play it with more intensity than you have ever played it before. Come out of your split step determined to get to every ball, and recover quickly so you can get to the next and the next... And get a deep knee bend and trunk rotation so that you are hitting it with your whole body, not just your arm.

 

[Power Player]

1000 cals a day? lol..wow. I have about 9% body fat and a visible 6 pack and I eat more then that. I just eat clean food and exercise 6 days a week. Lifting weights WILL help if you do it hard 3x a week also.

If you eat only 1000 cals a day it will be counterproductive to be honest. Thats not enough

 

[plasma]

don't eat processed foods, drink lots of fresh juices, avoid sugar eat organic. Feels good to have a six pack. Then again I grew up in the heat, eating lots of fruits and veggies, playing tennis all day...as much as possible....

 

[Nanshiki]

1000 cals a day? lol..wow. I have about 9% body fat and a visible 6 pack and I eat more then that. I just eat clean food and exercise 6 days a week. Lifting weights WILL help if you do it hard 3x a week also.

If you eat only 1000 cals a day it will be counterproductive to be honest. Thats not enough

You should never eat less than 1200 a day. Anyone who says 1000 is an idiot or is a four year-old girl.

1800 is a good target for dieting, for a man. Less for a woman.

 

[geese_com]

DIET, DIET, DIET. What you eat is the most important thing. A diet with a lot of fiber has lots of positive benefits.

 

[no1]

Uh... I don't think you need to lose weight. 163 at 5'9"? That's not too bad. Calorie deficit at your age might not be the healthiest thing (probably still have a lot of growth left).

My opinion anyways. I would talk to a doctor first. If anything, maybe lifting weights and doing some sort of consistent cardio (running 3-5 miles 3 times a week), will get you into the physical fitness level you are looking for; don't just look at your body weight.

 

[Bab01At]

A great way to get rid of hunger when you diet is to chew gum...
Movements of the jaw send messages to the brain saying "we're eating", the brain then sends a message to your stomach saying you will be fed soon, greedy monster, stop gurgling!!! That horrible "hungry" feeling will soon disappear.

Don't chew too much gum, as it can produce laxative effects and give you stomach cramps.

Babs.

 

[Tennis Pirate]

Uh... I don't think you need to lose weight. 163 at 5'9"? That's not too bad. Calorie deficit at your age might not be the healthiest thing (probably still have a lot of growth left).

My opinion anyways. I would talk to a doctor first. If anything, maybe lifting weights and doing some sort of consistent cardio (running 3-5 miles 3 times a week), will get you into the physical fitness level you are looking for; don't just look at your body weight.

This is the best post on this whole thread, for your height you are around you ideal weight. Now im guessing what you really want is to lower your body fat. At your age though you really do need to be well supervised by a physican and perhaps a dietian and personal trainer before starting any type of diet and weight lifting program.

 

[Charles Norris]

Caloric deficit = weight loss.

Caloric surplus = weight gain.

It's simple. Don't make it too complicated.

Play a lot of tennis. Eat a little less. You'll be fine.

He is dead on....keep it simple. I'm a Nutritionist/D.C. The trick (no trick at all actually) is to burn more calories than you eat. Of course, eating more nutritious food is a +, but essentially if you just wanna lose weight keep it to the simple statement above.

 

[SteveI]

1000 cals a day? lol..wow. I have about 9% body fat and a visible 6 pack and I eat more then that. I just eat clean food and exercise 6 days a week. Lifting weights WILL help if you do it hard 3x a week also.

If you eat only 1000 cals a day it will be counterproductive to be honest. Thats not enough

1,000 is way low. Eat right... get the right sleep. Workout... play tennis... read a few lines up on this post... 1,000 cals a day... that is nuts. You do 1,000 cal/day and work out.. you will get dizzy and fall down. Be careful.