Mend Your Diet

What should my goal for one month of dieting be?

Im setting up a chart for myself to keep me from giving up on dieting, and I want to set up a reasonably high goal to aim for in terms of weight loss. What is a healthy amount of weight to lose in the course of ONE MONTH. For extra details, im 14 (turning 15 in two months), I weigh between 164-170lbs, Im on my school swimteam in which we swim over 4000yds every practice (6 practices per week + meets on thursdays) and I also plan on fitting running for 15 minutes into my schedule at least every other day. I dont eat junk food or fast food, but I eat a lot of things like crackers and popcorn, which I will be giving up for more fruits and veggies. I dont eat much dairy, just skim milk, and I only eat whatever meat my parents cook (which is always healthy, since my parents are very health concious) Some of my fat is probably also muscle (im a black belt in karate) and I also play a lot of DDR. A lot of info to swallow, but any advice? I also drink a lot of coffee (yes, I know how unhealthy that is for growth at my age ^^;), but I plan to switch that out with green tea.

Public Comments

1. The healthiest is to eat less, exercise more and drink lots of water. Cut the salt intake which causes you to retain water and avoid caffeine it can dehydrate you. Water flushes your sytem and if you drink 6-8 glasses of about 8-10 ounces each that is sufficient. Healthy and realistic # is 1-3 lbs/wk or 4-10 lbs a month.
2. Your goal should be 2-3 lbs a week. You should cut your calorie intake to around 2000 a day and exercise for at least a half an hour a day three times a week. Also remember that if you gain muscle it weighs more then fat so take that into consideration.
3. I think you're on the right track. And I do think that you probably have a good bit of muscle there that isn't fat. A safe amount to lose in one month is about 8-10 lbs. Doesn't sound like a lot, but you can lose 10 lbs of fat and it make a big difference in size. Like the previous post mentioned, reduce the amount that you eat, increase your exercise, and drink lots of water. Try to drink 2 liters of water per day. Try to stay away from full fat items, watch the carbs (don't avoid them, just make sure they aren't the main contributor in your diet), and get protein and water. Good luck to ya! :)
4. Dont drink soda or carbonated drinks...start drinking water, juice and things like Gatorade. You will lose a lot of weight just make sure you stay active(exercise wise) and the weight should come off. Take me for example...I dont drink soda...i dont eat junk food or fast food and im very active. i exercise every day for about 3 hours and the weight comes off. Im only 18 and i had a baby when i was 16 and the weight was getting off slowly but once i changed what i ate and drank, i lost a lot of weight and i also stay active..Eat your fruits and veggies. I think its really good of you to be on a swimming team because most of the kids your age are sitting on the couch playing video games and complaining about their problems unlike you, you are keeping yourself active...keep it up and eat right. Just keep in mind not to eat yourself full but to were you are content..in other words dont stuff yourself. Instead of eating a whole cheese burger, eat half of it...Just cut your meals in half...Good Luck!!!!