I am 14 years old and I would like to lose weight. At 164 tall, I weigh 79 kg. I wanted to see a specialist, but my mother thinks it's a waste of money. I believe that I should lose weight because in the end I want to be accepted by my peers and I want to be he althy. The worst problem, however, is that I have kidney problems and I don't know exactly what to eat.
Kasia, it is a pity that you did not write exactly what your kidney problems are. I will not be able to help you in this matter.
As for weight loss, it is very important to know the exact plan for the day for the next day so that, for example, you will not be surprised by hunger. You have to plan what to eat tomorrow each evening. If you know you are going to extra-curricular activities after school, take one extra meal with you. This is very important, otherwise if you come home you will eat way too much. Your diet should include vegetables, fruit, lean dairy, poultry, fish, skim milk and lean dairy products, eggs, water, and olive oil. You should definitely give up sweets, fried dishes and sauces. If you want something sweet, eat jelly, but try to control your appetite. Establish your regular meals, starting with breakfast and ending with dinner eaten 3 hours before bedtime. Eat meals every 3 hours (+/- 30 minutes).
Below is an example of meals:
Breakfast
Glass of milk 0.5% fat, 3 tablespoons muesli, mandarin
Second breakfast
Small apple, low-fat natural yoghurt
Lunch Boiled chicken breast without skin 150g, rice 40g before cooking, grated medium carrot with lemon juice, green lettuce with a spoon of lean yogurt, small kefir 3% fat, half a glass
Afternoon tea Salad of favorite vegetables (2 glasses), a flat spoon of olive oil, spices
DinnerGrahamka, chicken sirloin 30g , tomato with onion, half a pepper, one-day-day carrot juice.
In between meals, Kasia, do not eat. Instead, drink 2 glasses of still water. What I highly recommend is regular physical effort at least 5 times a week for 40 minutes, e.g. an intense walk.
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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