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About Laura Kraemer RN,BSN,CPN
Expertise
Please, no anorexia, weight gain, or adult weight loss or health questions, only questions pertaining to children and teenager weight loss issues. Developed the Slimkids.com Healthy Weight Control Program. Uses only approved methods for weight control and can help puzzled parents, children and teens with their weight loss issues.
Experience
Laura Kraemer RN,BSN,CPN has 28 years experience in the health services. Her background in nutrition, pediatric nursing, child development, and child health education combined with a commitment to promoting healthy living, has led to the development of the Slimkids Healthy Weight Control Program for kids and teens found at Slimkids.com.
Education/Credentials
Certified pediatric registered nurse, BSN in Nursing from SUNY Brockport, NY.
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You are here: Experts > Health/Fitness > Eating Disorders > Nutrition & Dieting > weight loss help please
Expert: Laura Kraemer RN,BSN,CPN - 10/25/2009
Question
Hello laurie,
My name is Michelle and I just turned 18 years old . I would really appreciate it if you can please help me on some nutrition and diet facts . Im 5'3 and 178 pounds I really need to lose weight, my self esteem is very low and I just want to be healthy over all so if you could tell me what kinds of foods I need to be eating, how many calories I should take in, I just joined a gym so how much exercise I should be doing and what kinds...cardio, free weights exc. What time I should be eating...my meals in detail..breakfast, snack, lunch, ...exc..please it would be greatly appreciated...im very determined to lose weight and become healthy. Thank you ,
Michelle
Answer
Dear Michelle, Entire books are written on the subject of diet and exercise, so to give you your meals in detail and your exercise regime in detail all in one e-mail is impossible. What I can do is make some suggestions. The gym you joined should be able to set you up with a program to follow. Most gyms offer that as a free service, just ask them. I suggest in the meantime, get out and walk for at least 30-45 minutes per day, everyday. The weight lifting will be extra exercise to build muscle and increase metabolism. Your diet should consist of foods from all the food groups. Limit pasta, rice, excess bread, sugar drinks, cookies, and crackers. Concentrate on eating lean meats, chicken, fish, whole fruit, vegetables, non fat dairy, whole grain bread, and healthy fats like those in salad oils. Try to eat 1500 calories per day. Read labels, and look up the calorie count of each food you eat. You should be able to lose 1-2 pounds per week eating that amount of calories. Hope that helps, Laura Kraemer,Slimkids.com
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