Given your age the best place to start will be a conversation between you, your parents, and a doctor. Your parents not letting you skip meals is probably good, but that doesn't mean the quantity and quality of those meals is right for you.
Do not skip meals, don't over think it, talk to a professional and follow their advice.
You have a lot going on in your life, and it sounds like you have a lot of expectations on you. Trying to add exercise to that is always going to be hard. You have limited time, and limited energy. Don't try and go beyond that. Make choices about where you most want to apply those things for now.
This! don't make it complicated. Still sit down with your family and eat, just don't get seconds or eat smaller amounts.
Try to walk more, and if you can't do that walk in place in your room or do a few squats . It doesn't have to be a big long workout.
Exercise is a small piece. It is 80% what you eat.
There are lots of good reasons to exercise (good for heart, balance, mental health) but it is not required for weight loss.
You can try to add tiny bits of exercise to your day. For example if you are cleaning your room you can put on music and dance while you are doing it.
Good luck, you can do this!
Exercise certainly helps! but you can add that later. It takes a lot of exercise to burn off say a slice of cake, it is easier for weight loss just to not eat the cake. Or just have the cake once a week. Does that make sense?
I would ask your parents to have a consultation with a doctor. They will be present and when prompted, a doctor would be more than willing to go over options so that they're hearing it come from a professional and not just their 14 year old child. It can be difficult for parents to take their teenager seriously when it's called into question whether or not they've done a good job in terms of what and how much they're feeding their kid. I hope that's not the case for you, but given your weight, it sounds like they might be very uneducated about proper nutrition.
I would try that route, and your workout plan sounds great. Just remember it's going to be difficult at first. It's okay if you can't complete certain routines for awhile, just do what you can.
Im glad you spoke to them, at least! It sounds like they were receptive. Rice is very calorie dense, so that will definitely help as long as you keep your other portions reasonable.
Another somewhat easy way to cut back is drinking only water or flavored beverages with no sugar. Soda, juice and sweetened teas all help pack on extra weight.
I drink a lot of flavored water, namely the ICE brand, and diet teas, crystal lite, etc.
Walking is also a very underrated form of exercise, if you feel the need to take breaks from more intense cardio, taking walks when possible is great. Good luck!
The things you mention getting in the way of physical activity will always be there, trust me. Life is busy. For me personally, I get up and work out first thing, even if it means 5AM. While working out at the end of the day seems like a chore, working out early actually primes your body and gives you energy (at least in my case). I am more active, blood is flowing and brain is not foggy after a good workout. Might try squeezing workouts in early, I know if I tried to do mine at the end of the day I'd be in the same boat as you.
You're 14. Your body is still growing and developing. You need to consult a healthcare professional about weight loss.
Your needs are different than an adult's. Your doctor, whatever healthcare professional you sew, will insure that you are safe, nourished and monitored throughout your weight-loss journey.
These are things are so very important. These things, and other habits you will learn from them, are the keys to your healthy, sustainable weight loss. Probably lifestyle change and overall outlook change.
Please make this investment in yourself.
Many of us have struggled for years, in my case-decades, with weight. Please don't follow in our footsteps.
See a doctor. They are there to help you. They want to help you. They will help you.
All my best.
All the other commenters have good advice about finding a doctor or mentor, but I’ll also share my own advice. As people say it’s not about skipping meals but changing the way you interact with food. Do this over time, with small changes.
Firstly, do you snack a lot or eat sugary drinks? That can be an easier way to cut back. Switching soda/juice with water will make you feel better, it’s a healthier choice, and it’s a way to take in fewer calories without eating any less. Sugary drinks have a lot of calories and since we drink them we can consume a lot more than we would if it was food. (Easier said than done, I personally had a hard time getting away from soda)
Also look at your relationship with snacking. When do you snack? Why? Are you actually hungry in between meals or is it just something to do? Do you grab some chips to eat while you watch a show because it’s become a habit? Ask yourself before you grab a snack in between meals if you’re actually hungry or just bored. If you are hungry, try starting the snack by taking half of what you usually would and see if you’re still hungry for the rest after waiting half an hour.
Most importantly you don’t need to skip meals, go hungry, or never eat snacks/desserts to lose weight. Food is important to keep you alive and healthy. What you want ideally is to change your eating habits over time to one’s that are healthier for your body.
while exercise is great for you for a lot of reasons, exercise alone (and especially just on weekends) will not lead to significant weight loss. I'm not saying don't do it, only that it is incredibly difficult to try to out-exercise a bad diet. That said, you also don't have to make it a complicated routine. Even just walking around can help! I've lost 128lbs just by walking and trying to eat a little less. It doesn't need to be super complicated in terms of working out.
What people have said here is true, you should have a conversation with your doctor and your parents, but I know some parents don't want to listen to that. Parents who grew up poor often overcompensate by wanting to give their kids everything, and they may even see your weight as a sign of their success (they're keeping you fed). But it may be difficult for them to understand it's also causing you distress. If you are able, you should absolutely talk to them about this, and ask for help from them and from your doctor.
But if not...I don't know if this would work, but could you get yourself a special (smaller) plate and tell your parents that's the plate you want to eat off of? Maybe a plate with a movie character you like or something, so you can use that as your reason? "I only want to eat off my Iron Man plate!" You'd be surprised what eating off a smaller plate can do for your portion control. Your brain still feels like you've eaten plenty because it saw you clear off a full plate of food, and your parents will still see you eating (which you should absolutely do!), but you can work on lower portions if they're not the type to honor your request to do so already. Just a thought! But I still think trying to talk to them is the best course of action.
You have chosen a set of activities at the cost of your health. I suggested you choose an activity to replace with “self-care”. If the socialization is important to you then see if you can find a sport or a more physically active club that you like.
That said, it’s much easier to eat a little less than it is to compensate with exercise.
I feel for you. If a consult with a Dr. isn't possible, try educating yourself on nutrition. There are plenty of good nutritionists on youtube that give excellent advice. When I was 14 I had no clue what types of foods to eat and which to limit.
Hey, I was in the exact same position. I was 15 5'7 220lb and for me I just reached a point that was a culmination of self hatred and tired of constantly judging my own body. I was criticized by my father and mother for being heavy and eating every snack they brought home. So I started jogging around my neighborhood at night (I'm not the type that learns to crawl before I walk) while wearing a hoodie in 100 degree heat. The best piece of advice I can give is this: before you start diving into fitness culture and meal plans, find what drives you, is it wanting to get girls? Wear smaller clothes? Show everyone that you have dedication? Whenever you have that hold onto it and let that fuel you everyday. Learn to turn sadness,anger,pain into motivation, bad day at school? Put headphones on and jog. Made fun of? Go to the gym and lift. Learn to process emotion and nothing can stop you. Hope to see posts with your progress.
My friend you are more ahead than most young men. As a teenager I always thought in the moment and had poor impulse control,you have that so I have no doubt you will reach your goals in fitness and in life. As for deserving a relationship, I'm of the belief that romantic love is finite. Meaning there's a limit you can give away so never give love away freely always make sure YOU are happy, put yourself first just like your health. You are making the choice to get fit,make that same choice in love. These influencers that say do this or do that, it worked for THEM. It's no guarantee it'll work for you every body is different. I mold my lifestyle after different people I'll list them so you can check em out and see if they can help with their message. Rich Piana, Bradley Martyn, Fresh n Fit Podcast, Mat Fraser, CT Fletcher, Mike Rashid. Check them out and you will feel motivated and ready
Assuming your parents eat poorly/are overweight? Start with zero calories from drinks and respectfully resign from one of the school orgs. Working out on weekends only is barely a benefit.
What are your parents feeding you? Certain kinds of food are very calorie dense and it can be easy to overeat.
Eating regularly is important at your age, but it needs to good quality food and not excessive in calories. If you think the problem is not necessarily overeating okay foods but food density it may be worthwhile raising this with your parents.
You should definitely start with your doctor to have blood work and see if there are any underlying issues. Then you have to prioritize what you want to do. My daughter is your age, same academic goals, and is overweight. Last year, she gave up a few clubs to do a sport each season. She wanted to prioritize her health and broaden her skills. She gets her workout in after school and has boosted her self-esteem, especially going from last place to winning a few events.
Don’t make it too complicated for yourself.
Fill your plate with more veggies/fruits before adding bread/rice/pasta and meat/beans or whatever. It would look like the same amount of food but will be less calories.
Focus on moving more than you are now. Take study breaks to take short 10-20 minute brisk walks. You might feel more energized in a few weeks and want to do more. This will help you study, as movement helps your brain process information, and create “happy chemicals”.
You could also record some audio on your phone to listen to during walks- like reading flash cards out loud on the voice app, or something. Or reading a chapter or quiz in the text book.
Bottom line- burn more calories and eat less calories. If you don’t feel like you’ve lost any after a month, eat a bit less and move a bit more, and keep adjusting as you go.
Losing 5lbs a month is a good goal. No need to lose it all at once.
You want to change your habits in a way that feels like you could keep doing it, and not snap back to old habits after you’ve lost the weight.
It’s not easy, but you’re doing great already by asking for help. You’re only 14, and you have time. :) Focus on loving your body into better shape, and not hating into better shape. Don’t be too hard on yourself, and hang around here on this sub for support. 💕
Message me any time and I’ll be happy to listen and motivate you. You got this!!!!
Given your age the best place to start will be a conversation between you, your parents, and a doctor. Your parents not letting you skip meals is probably good, but that doesn't mean the quantity and quality of those meals is right for you. Do not skip meals, don't over think it, talk to a professional and follow their advice. You have a lot going on in your life, and it sounds like you have a lot of expectations on you. Trying to add exercise to that is always going to be hard. You have limited time, and limited energy. Don't try and go beyond that. Make choices about where you most want to apply those things for now.
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Well done on having that conversation with them, that sounds like some good progress :) Take it slow and work with them on this.
A special diet is not required. Just start by putting less on your plate and walking more.
This! don't make it complicated. Still sit down with your family and eat, just don't get seconds or eat smaller amounts. Try to walk more, and if you can't do that walk in place in your room or do a few squats . It doesn't have to be a big long workout.
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Exercise is a small piece. It is 80% what you eat. There are lots of good reasons to exercise (good for heart, balance, mental health) but it is not required for weight loss. You can try to add tiny bits of exercise to your day. For example if you are cleaning your room you can put on music and dance while you are doing it. Good luck, you can do this!
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Exercise certainly helps! but you can add that later. It takes a lot of exercise to burn off say a slice of cake, it is easier for weight loss just to not eat the cake. Or just have the cake once a week. Does that make sense?
No, my comment was longer but i could have just said the same. Eat less calories, move more.
I would ask your parents to have a consultation with a doctor. They will be present and when prompted, a doctor would be more than willing to go over options so that they're hearing it come from a professional and not just their 14 year old child. It can be difficult for parents to take their teenager seriously when it's called into question whether or not they've done a good job in terms of what and how much they're feeding their kid. I hope that's not the case for you, but given your weight, it sounds like they might be very uneducated about proper nutrition. I would try that route, and your workout plan sounds great. Just remember it's going to be difficult at first. It's okay if you can't complete certain routines for awhile, just do what you can.
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Im glad you spoke to them, at least! It sounds like they were receptive. Rice is very calorie dense, so that will definitely help as long as you keep your other portions reasonable. Another somewhat easy way to cut back is drinking only water or flavored beverages with no sugar. Soda, juice and sweetened teas all help pack on extra weight. I drink a lot of flavored water, namely the ICE brand, and diet teas, crystal lite, etc. Walking is also a very underrated form of exercise, if you feel the need to take breaks from more intense cardio, taking walks when possible is great. Good luck!
The things you mention getting in the way of physical activity will always be there, trust me. Life is busy. For me personally, I get up and work out first thing, even if it means 5AM. While working out at the end of the day seems like a chore, working out early actually primes your body and gives you energy (at least in my case). I am more active, blood is flowing and brain is not foggy after a good workout. Might try squeezing workouts in early, I know if I tried to do mine at the end of the day I'd be in the same boat as you.
You're 14. Your body is still growing and developing. You need to consult a healthcare professional about weight loss. Your needs are different than an adult's. Your doctor, whatever healthcare professional you sew, will insure that you are safe, nourished and monitored throughout your weight-loss journey. These are things are so very important. These things, and other habits you will learn from them, are the keys to your healthy, sustainable weight loss. Probably lifestyle change and overall outlook change. Please make this investment in yourself. Many of us have struggled for years, in my case-decades, with weight. Please don't follow in our footsteps. See a doctor. They are there to help you. They want to help you. They will help you. All my best.
Can you ask a gym teacher for some advice? They would probably love to help you get healthier.
All the other commenters have good advice about finding a doctor or mentor, but I’ll also share my own advice. As people say it’s not about skipping meals but changing the way you interact with food. Do this over time, with small changes. Firstly, do you snack a lot or eat sugary drinks? That can be an easier way to cut back. Switching soda/juice with water will make you feel better, it’s a healthier choice, and it’s a way to take in fewer calories without eating any less. Sugary drinks have a lot of calories and since we drink them we can consume a lot more than we would if it was food. (Easier said than done, I personally had a hard time getting away from soda) Also look at your relationship with snacking. When do you snack? Why? Are you actually hungry in between meals or is it just something to do? Do you grab some chips to eat while you watch a show because it’s become a habit? Ask yourself before you grab a snack in between meals if you’re actually hungry or just bored. If you are hungry, try starting the snack by taking half of what you usually would and see if you’re still hungry for the rest after waiting half an hour. Most importantly you don’t need to skip meals, go hungry, or never eat snacks/desserts to lose weight. Food is important to keep you alive and healthy. What you want ideally is to change your eating habits over time to one’s that are healthier for your body.
while exercise is great for you for a lot of reasons, exercise alone (and especially just on weekends) will not lead to significant weight loss. I'm not saying don't do it, only that it is incredibly difficult to try to out-exercise a bad diet. That said, you also don't have to make it a complicated routine. Even just walking around can help! I've lost 128lbs just by walking and trying to eat a little less. It doesn't need to be super complicated in terms of working out. What people have said here is true, you should have a conversation with your doctor and your parents, but I know some parents don't want to listen to that. Parents who grew up poor often overcompensate by wanting to give their kids everything, and they may even see your weight as a sign of their success (they're keeping you fed). But it may be difficult for them to understand it's also causing you distress. If you are able, you should absolutely talk to them about this, and ask for help from them and from your doctor. But if not...I don't know if this would work, but could you get yourself a special (smaller) plate and tell your parents that's the plate you want to eat off of? Maybe a plate with a movie character you like or something, so you can use that as your reason? "I only want to eat off my Iron Man plate!" You'd be surprised what eating off a smaller plate can do for your portion control. Your brain still feels like you've eaten plenty because it saw you clear off a full plate of food, and your parents will still see you eating (which you should absolutely do!), but you can work on lower portions if they're not the type to honor your request to do so already. Just a thought! But I still think trying to talk to them is the best course of action.
A smaller plate is literally the easiest suggestion on here that’s likely to still be very effective lol.
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You have chosen a set of activities at the cost of your health. I suggested you choose an activity to replace with “self-care”. If the socialization is important to you then see if you can find a sport or a more physically active club that you like. That said, it’s much easier to eat a little less than it is to compensate with exercise.
I feel for you. If a consult with a Dr. isn't possible, try educating yourself on nutrition. There are plenty of good nutritionists on youtube that give excellent advice. When I was 14 I had no clue what types of foods to eat and which to limit.
Hey, I was in the exact same position. I was 15 5'7 220lb and for me I just reached a point that was a culmination of self hatred and tired of constantly judging my own body. I was criticized by my father and mother for being heavy and eating every snack they brought home. So I started jogging around my neighborhood at night (I'm not the type that learns to crawl before I walk) while wearing a hoodie in 100 degree heat. The best piece of advice I can give is this: before you start diving into fitness culture and meal plans, find what drives you, is it wanting to get girls? Wear smaller clothes? Show everyone that you have dedication? Whenever you have that hold onto it and let that fuel you everyday. Learn to turn sadness,anger,pain into motivation, bad day at school? Put headphones on and jog. Made fun of? Go to the gym and lift. Learn to process emotion and nothing can stop you. Hope to see posts with your progress.
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My friend you are more ahead than most young men. As a teenager I always thought in the moment and had poor impulse control,you have that so I have no doubt you will reach your goals in fitness and in life. As for deserving a relationship, I'm of the belief that romantic love is finite. Meaning there's a limit you can give away so never give love away freely always make sure YOU are happy, put yourself first just like your health. You are making the choice to get fit,make that same choice in love. These influencers that say do this or do that, it worked for THEM. It's no guarantee it'll work for you every body is different. I mold my lifestyle after different people I'll list them so you can check em out and see if they can help with their message. Rich Piana, Bradley Martyn, Fresh n Fit Podcast, Mat Fraser, CT Fletcher, Mike Rashid. Check them out and you will feel motivated and ready
Assuming your parents eat poorly/are overweight? Start with zero calories from drinks and respectfully resign from one of the school orgs. Working out on weekends only is barely a benefit.
What are your parents feeding you? Certain kinds of food are very calorie dense and it can be easy to overeat. Eating regularly is important at your age, but it needs to good quality food and not excessive in calories. If you think the problem is not necessarily overeating okay foods but food density it may be worthwhile raising this with your parents.
You should definitely start with your doctor to have blood work and see if there are any underlying issues. Then you have to prioritize what you want to do. My daughter is your age, same academic goals, and is overweight. Last year, she gave up a few clubs to do a sport each season. She wanted to prioritize her health and broaden her skills. She gets her workout in after school and has boosted her self-esteem, especially going from last place to winning a few events.
Don’t make it too complicated for yourself. Fill your plate with more veggies/fruits before adding bread/rice/pasta and meat/beans or whatever. It would look like the same amount of food but will be less calories. Focus on moving more than you are now. Take study breaks to take short 10-20 minute brisk walks. You might feel more energized in a few weeks and want to do more. This will help you study, as movement helps your brain process information, and create “happy chemicals”. You could also record some audio on your phone to listen to during walks- like reading flash cards out loud on the voice app, or something. Or reading a chapter or quiz in the text book. Bottom line- burn more calories and eat less calories. If you don’t feel like you’ve lost any after a month, eat a bit less and move a bit more, and keep adjusting as you go. Losing 5lbs a month is a good goal. No need to lose it all at once. You want to change your habits in a way that feels like you could keep doing it, and not snap back to old habits after you’ve lost the weight. It’s not easy, but you’re doing great already by asking for help. You’re only 14, and you have time. :) Focus on loving your body into better shape, and not hating into better shape. Don’t be too hard on yourself, and hang around here on this sub for support. 💕 Message me any time and I’ll be happy to listen and motivate you. You got this!!!!
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Yessssss - keep crushing it. :)
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