I am 13 years old, I am 162 cm tall. I need a nutritional plan to lose weight and a full day plan like when to exercise, when to go down, what time to eat meals. Unfortunately, I don't know anything about it myself and that's why I am asking for help.
You can start by dividing your day into 5 meals (breakfast at home, lunch and lunch at school, lunch and dinner at home). Eat your first meal after the morning toilet. If you don't have enough time in the morning, get up 5 minutes earlier. Your first meal is important to get you through the first hours of school. Eat dinner around 19.00. Just don't eat it too late or you'll be behind. You lose weight while sleeping, so make sure you get at least 8 hours of sleep. Exercise at least 6 times a week, not including school activities. I suggest cycling, swimming, jogging, walking or any other form of exercise that you enjoy. Training should last at least an hour. Always eat your meal after training, never before.
What to eat? The fastest breakfast is sandwiches made of wholemeal bread with lots of lettuce and a slice of cheese or ham. Take a second sandwich, one fruit, a handful of almonds and a liter of mineral water to school. For dinner, you can eat your favorite dishes, but respect the principles of he althy eating. For dinner, choose fish, beef, turkey or legumes with lots of different vegetables. For this, add groats or other whole grains. Most of them, however, are to be vegetables. You can also eat your favorite dishes for dinner, but exclude anything that contains wheat flour (even a minimal amount) and animal fat. Sometimes there will be days when you will want something different. This is normal. You can set a specific day when you eat something extra. However, on this or the next day, do an additional 50-minute workout. With proper nutrition, water must not be missing. Drink a minimum of 4 half-liter bottles every day.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Katarzyna PryzmontKatarzyna Pryzmont - dietitian, psychodietician, owner of the ATP dietary office. He specializes in losing weight for adults, conducts workshops and lectures on motivation when changing eating habits, among others. "How to deal with temptations while losing weight".More at www.katarzynapryzmont.pl
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