School diet help for high school student

[pat0307]

Hello! I am new to the forum, and i seek help from the other forum viewers here. Here is a little about me:

sex:M
age:15
height:5'10
weight:167
metabolism:very slow
occupation:student

I have been dieting for about a year now (diet anniversary on April 15th lol) and have lost about 48lbs with no supplements. I did this over the course of a summer from June-Sept. I am a freshman in Michigan and I need some tips from some other students on the forum or other people that could help.

It is the second semester and I haven't lost a pound in FOREVER. I HATE taking my shirt off in front of others, so i wanna be able to lose weight before swimming weather kicks in. I have already taken my gym class so I am stuck in my seat for six hours. My daily diet goes as follows:

Breakfast: Frosted mini wheats
lunch: sandwhich(eaither PB+J or turkey) with a bag of veggies or fruits and a 100 calories snack pack
after school snack: apple with peanut butter
dinner: varies, but there is usually always chicken involved.
exercise: I try to run 1-2 miles every other day and lift weights the others. I can't run on Mondays or Tuesdays cause I am too tired to run.

Is ther anything I can do start losing weight before the summer?

Note: according to my BMI I am at a healthy weight, yet I still have fat in unwanted areas. So i am not an anorexic.

 

[KaraCooks]

Oh so much to say here.

First of all, at your height and weight you are NOT overweight. You do NOT need to lose weight.

Second of all I highly doubt your metabolism is "very slow". Very very very very few people have slow metabolisms and especially not at 15. At 15 your metabolism is close to the best it will ever be - it only slows as you get older. So get that nonsense out of your head right now, because it's just an excuse.

What you need to do is build muscle and get fit. The weights and running is a good start. Read the sticky posts in the exercise area of the board, especially the one titled The Conceptual Side of Weight Lifting. It'll give you a good idea of how you should be lifting weights in order to build muscle. And yes, at 15 you absolutely can lift weights properly and heavily as long as you're using good form.

The thing that's most important for you is not eating less - it's eating BETTER. I would imagine that you're too tired to run - you're not eating nearly enough food and well over 60% of what you're eating is carbs (and a good bit of that is junk).

Breakfast: Frosted mini wheats

Worst breakfast ever. Seriously, a McMuffin is better for you because at least it has protein and carbs. Ditch the sugary cereals. Eat oats if you must have a cereal. Otherwise, try eggs or yogurt with fruit, or something like that. Heck, don't limit yourself to breakfast foods. Some turkey on a slice of whole grain bread, or a serving of peanut butter on whole grain toast and a piece of fruit is a better breakfast than frosted mini-wheats.

lunch: sandwhich(eaither PB+J or turkey) with a bag of veggies or fruits and a 100 calories snack pack

100 calorie snack packs are nothing but junkfood in smaller packages. Get rid of them and have an apple or some string cheese or something like that. Sandwiches are ok, but make sure you're eating whole grain breads. Add more proteins to your lunches.

after school snack: apple with peanut butter

Best thing on the list so far. But keep in mind if you have a pb&j for lunch and then pb for a snack, that's 2 servings of pb, which is high in fat. Even though it's a good fat, you want to make sure you're not eating too much of it.

dinner: varies, but there is usually always chicken involved.

That's good. But what else is involved? How much is involved?

That last question is important - QUANTITY COUNTS. You've said what you eat, but not how much. Are you eating one serving of cereal? (Note that one serving is about 3/4 of a cup.) Or are you eating a whole huge bowl? Are you eating 1 serving of peanut butter (2 level tablespoons) or are you just smearing pb on a slice of bread? Pay attention to serving sizes - because you can eat too much healthy food and gain weight just like you can eat too much junk.