I am 12 years old, weigh 61.5 kg, am 161 cm tall and want to lose weight. Yes, I know my BMI is good, but I feel bad about my weight and my body. During the school year, when I get up at 6am and go to school, I don't eat anything. I'm usually in school until 3pm and I don't eat anything so far, but then I "catch up" at home. I will eat lunch, and in 15 minutes I will eat, for example, a sausage, then a second and a third. Then I have a sandwich or two. Then I eat something sweet, etc. Sometimes, when I go out with my friends, I will eat some ice cream, chips, popcorn and drink a Coke. I come home around 9pm and eat chocolate flakes with milk and finally a sandwich. I can eat more during the summer holidays. I don't do any sports at all. I'm just walking with my friends. I know that I eat too much and move too little. But I want to change it, I just don't know how or where to start.
You should introduce relatively regular meals, that is, eaten every 3-4 hours. Begin with breakfast eaten within an hour of getting up. Be sure to take your lunch to school - it can be fruit with natural yoghurt, a sandwich made of whole grain bread with cold cuts and vegetables, or a fruit cocktail with milk / yoghurt.
After returning from school, eat lunch, it can be a portion of meat or fish, vegetables and potatoes / brown rice / groats. It would be good if the meat was not in the form of a breaded cutlet fried in deep fat. It is better to choose lighter dishes: stewed, baked, grilled with a small amount of fat. In the afternoon, enjoy afternoon tea and dinner two hours before bedtime. For dinner, try to avoid eating fruit (they have simple sugars that build up as body fat). Eat a vegetable and protein dinner. This distribution of meals throughout the day will ensure that you will not have fluctuations in blood sugar and hunger pangs caused by it.
Give up eating highly processed foods, fast food, sugary drinks and sweets. Exclude all those sausages, chips, colas, popcorn etc. They just make you want more after eating them and you can't stop eating.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Agnieszka ŚlusarskaOwner of the 4LINE Dietary Clinic, chief dietitian at the Plastic Surgery Clinic of Dr. A. Sankowski, tel .: 502 501 596,www.4line.pl
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