AboutLaurie Beebe, MS, RD, LD Expertise As a registered dietitian I am fully qualified to accurately answer questions regarding weight loss, including those from people with health conditions requiring dietary restrictions (diabetes, high blood pressure, high cholesterol, etc) who want to lose weight, or who have been advised to do so by their physician.
Experience I have been a registered dietitian for over 25 years and am certified in Adult Weight Management through the commission on dietetic registration. I also have training in coaching through Coach U and currently work as a diet coach to help people lose weight the healthy way.
Organizations American Dietetic Association, Weight Management Dietetic Practice Group, Nutrition Entreprenuers, St.Louis International Coach Federation, Toastmasters
Education/Credentials Bachelor of Health Science from the University of Florida, 1983; Master of Science in Clinical Nutrition from Case Western Reserve Universitiy 1985; Certification in Adult Weight Management 2006; CoachU core essentials grad 2007.
Question I am 14 years old, going to be 15 in October, and i wanna
lose 20 lbs or more. I am 5 feet tall (maybe a little
taller) and i weigh about 145. I will work at it for months
as long as i see some results or know for a fact that i will
lose the weight. I wanna know what exercises and food i
should eat.
Answer Dear Kelly,
Great job, wanting to be educated about the right way to lose weight and stay healthy! And I'm glad to hear you are ready to wait for the good results--knowing it won't happen in just a week is just part of setting yourself up for success :)
Here is a great website: http://www.mypyramid.gov
It's the food pyramid with lots of instructions. They will tell you how many calories you need, how to plan a healthy and well-balanced diet, and how to keep track of what you eat.
The best thing to do is focus on eating 3 meals a day and a snack or two when you get hungry between meals. Don't skip meals and don't skip on things that are good-for-you (like fruits or whole grains) to save calories.
Stop having "empty calories" that make you gain weight without giving you any nutrition: these are foods like soda and candy bars, fried foods and many desserts.
It doesn't mean you should never have a treat, but that you should only treat yourself once in a while. Have a piece of cake or a cookie or a milkshake once or twice a week--not every day. Avoid french fries and other fried foods, and fill up on fresh fruits and vegetables and rice and pasta (but keep serving sizes reasonable).
If you have any questions about the food pyramid directions feel free to write me back at once!
You should lose about 5 pounds a month. Exercise can be whatever you like that keeps you moving for about an hour a day. It can be fast walking, or roller blading or dancing in your living room! Find a sport you like or someone to walk with and enjoy your exercise time and make it a part of your day you look forward to.
