Hi everybody, i am almost 14 and i weight 73, and im here to find a way to get rid of my ass fat, stomack fat and leg fat. It's realy hard to stay on a diet for me, i eat all the time, i eat around 5 times a day(big meals), i think i gained all the weight cause i just stayed at home to much, so my primory target is to loose fat, not gaining muscels, i have dumbbells at home but i have really no time, i go to school at 7o clock and come back at 6:30, i am going to go to the pool twice a week but i think that is not enough, i managed to stop eating junk food but diets are just not for me, are there any exercise programs to do at home? Thankyou

Let's see. You want to lose weight but:
- you don't want to diet
- you don't want to exercise
- you don't want to lift weight

I'm not sure what to tell you.

The facts are that you HAVE to manage what you eat in order to lose weight effectively. Exercise helps and it's good for you, and lifting weights means you'll lose fat and not lean muscle ... but if you're eating junk or even eating a lot of healthy food, you won't lose weight. Bottom line.

Until you're ready to control what you eat and how much you eat, exercise of any kind is just kind of blowing into the wind.

well I guess the only way to do it is walk it's not an exercise it's just our regular day to day routine. walking is also really effective to lose weight.

I would argue with this statement. It depends on how the walking is done. It most certainly can be a form of very effective exercise and not just the by-product of existance that you imply and which it will be for some. I walk a minimum of 6.5 miles per day - and when I do it on my treadmill and can accurately calculate such things I aim to do it at 4.3mph. I challenge anyone to say that they have done that and not done any exercise.

I do however think that walking more is good advice for the poster - but since he claims that he has no time for exercise he may well not be able to find the time.

Well, you don't have to "go on a diet", but you definately need to control your diet, that is that you need to figure out how many calories your body needs to subsist on every day, and you need to eat less than that, essentially.

Most if not all diet programs that you go on are either unnecessarily restrictive, or 1 size fits all plans that are based on counting calories, but not taylored specifically to your needs. To form your own diet plan (which is just a fancy way of saying "what you eat every day"), you can lose weight at a healthy rate without being restrictive on your diet. You'll probably have to make some tough decisions - cutting out junk food was a good start, but don't think that you can never have another dorito, slice of pizza, or chicken wing ever again. Thats being unnecessarily restirictive and will make it difficult to stick to. As long as you're keeping track of calories, your diet can, to an extent, be made up of just about anything you want. However, you will feel more satisfied by eating stuff like vegetables and chicken because you will literally feel like you have to gorge yourself to get a good amount of calories.

As for excercise, there are lots of options. Check out the exercise section of the forum for some stickies on exercises you can do at home. There are also workout DVD's you can try if you're into that kinda thing. There's a home program called P90X that seems to be pretty popular lately, although I don't know from first hand experience. You can do bodyweight exercises - pushups and bodyweight squats and pull ups. If you have stairs, run up and down them for 20 minutes, or do 1 minute on, 1 off for intervals. "Not having time" is one excuse I will never accept. Anybody can take a half hour before bed and do a quick workout. Anybody can wake up an hour or 2 early in the mornings to go for a run or to the gym. For a while, I worked out during my lunch break at work, either oing out for a run, or going to the work gym. Fortunately my job provides the adequate fitness center and locker rooms with showers. "Not having time" is just a bad excuse to convince yourself that its just not possible to do something, so that when you don't do it, its not your fault.

Most importantly, you really have to want to lose weight for the right reasons. You have to want to be healthy, and you have to realize that living healthy is going to seem like a job, especially at first, and you have to realize that its something you will probably have to work at for the rest of your life. As soon as you realize that, and really decide thats what you want - well thats more than half the battle right there.

Listen and learn kid, this is true advice. I was hitting the weights and doing cardio, but still eating junk and too much. The result? Bigger biceps. Bigger gut.

So you need to make real change for results Good luck!!

If you are not into lifting weights, then try a bodyweight workout. It can give you similar results as long as you focus on increasing difficulty over time.

In the end losing weight is about two things. Eating less and exercising more. You don't have to go to the gym to exercise. Find a sport or some other activity of interest. Rock climbing is one activity that burns lots of calories.

Don't just follow what everybody else is doing. Do those things that are of interest to you and you will stay on the program for much longer, but listen to what Karra had to say.

Good Luck.

KaraKooks is right!

You need to work really hard on achieving your desired weight and eating and working out is what you actually need.

You need to dedicate your time and focus on any weight loss program that you choose.

This article might help you out (spam deleted)
Set realistic and achievable goals and commit on losing weight.

Hope this helps!

Maybe I am the only one to catch this, but you are 14 years old and 73 lbs... Normal weight for a 14 year old is 77 to 114. I don't see where you need to lose weight! You are at a safe and healthy level. I am sure you have the normal eating habbits of a teenager, my suggestion would be to change some of your foods to healtier foods. I have had teenagers and one just starting the teenage years. Becarefull not to fall into the BDD... (Basically a warped sence of self.) Just my 2 cents!

Hi Itachi95 if you have started to cut out junk food then well done you, you have done the hardest thing, you have made a start. You just need to replace the wrong foods with healthy options and just because they are healthy does not mean they have to be boring.

You say you do not have time to do exercises, why not try going to bed 30 minutes earlier and then get up 30 minutes earlier than you normaly do. You can pack in a good work out in 30 minutes. To get what you want out of life you have to put some hard work in to it.

And you think that is good advice for a 13 YEAR OLD...

That is the worst advice that I have seen in a long time...

Hey x
We sort of in the same situation at the moment. I am 14 and I weight about 66kg which is 10st 4lb about. A diet isn't something you go on for a few months until you lose weight it is a change of your lifestyle. To lose weight you have to burn more calories than you consume, by exercising. It is impossible to lose weight without doing any exercise and eating healthier.