/ot/ - off-topic

-make journal of what you eat to identify problem foods and how big your portions are.
-write down how you feel before and after you eat to see if there's emotional states that make you more prone to eating or foods that make you feel like shit.
-replace problem foods with healthier alternatives, do this slowly so you're not overwhelmed
-up the fiber in your diet
-avoid foods advertised as diet friendly or fat-free, they usually up the sugar content to make up for low-calorie ingredients tasting like shit
-lower your sugar intake overall, too much makes you feel like shit and more likely to overeat
-switch to drinking water or tea
-avoid juices, sodas, even diet, and alcohol
-learn what a proper diet looks like, I recommend starting here: http://www.hsph.harvard.edu/nutritionsource/pyramid-full-story/
-read labels and avoid most packaged foods
-have your end goal to have a healthy lifestyle, not lose weight. If you think it's a temporary thing, it will be temporary

-most of weight loss is diet, but I really recommend taking up exercise too. even if it's just walking 30 minutes a day. There's so many benefits to it beyond just burning calories: https://en.wikipedia.org/wiki/Neurobiological_effects_of_physical_exercise
-if you can get an exercise buddy

>>160421
-Also if you can, do a purge of unhealthy in your pantry. Easy access makes you more likely to cave.
-While you should strive to eat healthy, messing up happens and it's okay to occasionally indulge sometimes, so don't punish yourself for those sort of things.
-Just don't let it become a habit.

fruit and veg is your best friend

meet ana-chan your new bff

Some major questions before I give you some advice:

1) Why do you feel the need to compare yourself to us here?

2) When you look in the mirror, how much do you like yourself?

3) Where does the view of yourself in #2 actually come from?

4) Do you really think thin/fit is ideal for you? Why?

Now as far as advice:

1) Listen to >>160421

2) Stick to lean, white meats, fish, and eggs for protein.

3) Fruits and vegetables are your friend, as >>160423 said.

4) Learn to like filler material. Believe it or not, Ramen noodles can make a good meal as filler material. Do not use the seasoning though, as you don't need it. You can mixed this with scrambled eggs or many other meals to make a decent breakfast. Rice is also good filler.

5) Don't crash diet. EVER. They don't help you and can cause a lot of long-term damage to you.

6) EXERCISE! Diet is a major portion, but exercise is also significant. In particular, build some muscle by either doing calisthenics or weight lift. The more muscle you have, the more energy your body has to use to maintain it. Don't skimp on cardio either. Build yourself up to being able to jog for 30 minutes and maintain (look up Couch to 5K and modify it to suit your needs). If you're getting stagnate, vary it up by running up hills, using speed drills, adding some extra weight, or just jogging for longer times. Don't worry about miles. Cardio helps build extra capillaries so your muscles can receive more oxygen.

7) As >>160421 said, make your motivation "healthy lifestyle", not "lose weight". What happens when you lost that weight? Are you going to quit? Why not since that was your motivation? Starting to see the logic?

8) Think in terms of fat loss, not weight loss.

9) As >>160422 said, people fail sometimes. That is perfectly OKAY! Learn and try again. Sometimes you have to regress to progress.

10) Probably the most important: You got your whole life ahead of you. Learn to love yourself first before you embark on this journey. That will only make you happier as you reach your goal and love yourself more.

underage b&

Research a bit about nutrition. Learn why certain things are better to eat and what in them makes them better. Avoid as much as possible nutritionally devoid but calorie dense foods (junk food, sodas, fast food).

For me, I've found that focusing more on eating meals that are nutritionally balanced lends to eating much healthier than solely focusing on calorie count. (Let's say burger is 700 calories, and if that's all you eat in a meal you could hit your calorie number goal, but is that really healthy?). Eating with nutrition in mind will not only keep you feeling fuller longer, but give you the energy you need for your exercises, as well as nourish your body as it ages into adulthood.

You are 16, and I hope you make really healthy changes, because doing this now will be hell of a lot easier to do and stick to than when you're 40+ and realizing you need to change. What's the food situation like in your home? Talk to your parents if you can about moving towards a healthier lifestyle.

A tip: start learning how to cook. Cooking places control over food in your hands, you become able to learn, understand, and build a relationship with food on your own terms. You will know exactly what you're putting in your body, in what proportions, etc. Much like finding an exercise buddy helps, finding people to cook for/with can also be really fun and rewarding.

Good luck anon.

I'm 17. Easiest thing I found to do when I wanted to lose weight is to use myfitnesspal. Be dead accurate on EVERYTHING you eat.
Meeting the calorie goals for the day was very fulfilling and made me happier than all of the junk food I would have eaten otherwise. And journalling it helped me see where I needed to improve.
Your BMI is just at the overweight level, so don't stress it too much. Just learn to eat well, and get regular exercise. Based on your weight I'd recommend eating to maintain it, while avoiding crappy foods (as you should be doing anyway) and getting in some time in a circuit room.

What would an average day or two worth of food look like to you?

Fav snacks:
>celery w peanut butter
>apples w peanut butter
>celery/carrots with flavoured hummus
>avocado on crackers
Those healthy fats will keep you full between meals so you are less likely to want to gorge on bad things.

bump before this thread dies

>>160430
This thread was made and posted in before the rule, genius.