Overweight, 16 yo

M

Mrs. Taken Correctly

New member
Hello, I was wondering if anyone could recommend me to anything...
I'm 16 years old, about six feet tall and just barely under 200lbs. I jog everyday, limit sodas, and dont eat too much. I'm still a kid that likes to eat... could anyone recommend me to things I could get @ the supermarket that are extremely healthy

(ie: snacks, breakfast, dinner)
I even eat ricecakes as a snack!
 
Eating healthy is only a portion of your problem. You are relatively young so I would not go full out on the discipline part, but you do need to enact some sort of eating restraint. Eating less of the foods you crave should be a good enough start. If you're active, it might be the only change you need to make, providing your eating healthy meals.
 
make sure you eat breakfast-do you like oatmeal? or some other whole grain low sugar cereal. Eggs are good a couple times a week
yogurt is good for a morning snack (low sugar, low fat)
turkey or tuna sandwich for lunch on whole grain bread or pita (light mayo or mustard)
fresh fruit or fresh veggies for afternoon snack
dinner can be lean grilled protein like chicken or even turkey breast burger-
-fresh or frozen veggies-salad

and then another -low sugar low fat snack if you're still hungry

Skipping meals is not good for your metabolism- well balanced is good-try to stay away from high fructose corn syrup -read labels-the less ingredients the better
Also, rice cakes have a lot of salt in them. You should watch how much salt you eat-not good for you-good luck and keep on jogging-try to quit the soda-try water with lemon.
I'm a snapple addict and when I quit it recently, I lost 15 lbs. in 2 weeks
 
Whole fruit and vegetables would be healthy low calorie snacks.

Rice cakes are not that great -- they digest quickly, so they don't keep the hunger away for long.

Sugary liquids like soda do little or nothing to quench hunger, but add empty calories. Juices are only slightly better -- compared to whole fruit, they concentrate sugar and calories but lose fiber.

Note that your weight is only slightly "overweight" for your height (the usual "healthy" weight range for your height is 139 to 184 pounds). However, weight alone does not indicate whether your body composition is high muscle or high fat. You can be "overweight" with muscle and not have the health problems of too much body fat. Or you can be within the "healthy" weight range but still have more body fat than is healthy.

What does a day's meals, snacks, and activity currently look like?
 
I am not unhealthy. I am muscular in some areas but still have excess fat. I eat cereal in the morning and a lunch around 2, a few snacks in between lunch and dinner. Mon-Thur I get about 1hr physical activity. Fri-Sun 1-6hrs
 
To make it easier for others to help you, be more specific in describing what you eat. For example, "cereal" is a fairly useless description, compared to "1 cup of cooked oatmeal with 1/2 cup of skim milk". "Lunch" says nothing compared to "sandwich with 4oz of smoked salmon, two large lettuce leaves, three tomato slices, mustard, on two slices of whole wheat bread".

Activity descriptions can also be more specific. Instead of "1-6 hours of physical activity", you could say something like "ran N miles in two hours, stopped at the gym and did pullups with X pound weight belt, Y pound bench presses, Z pound squats, 3 sets of 8 reps each".
 
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