Question by Nina:
I am 15 years old and I sit next to my high school also a dance academy. I dance therefore about 7 hours per week and have at least 3 days a week until around 9 o'clock. Because I have such irregular eating habits, I notice that lately I have arrived. I weigh about 54 pounds at the time and got 1.62. I would like a bit like losing weight. I would like to receive advice on a good diet.
Reply:
I just calculated your BMI and I came on conclusion that you have a healthy weight for your height. Your BMI is 20.6. A healthy BMI is between 18.5 and 24.9. There is really no reason to want to lose weight. But I understand that you might like to want to lose as you were lighter.
I want to first point out that there is not much need to watch your weight. Because you play sports, you also make a lot of muscle mass.
Especially when you engaged with sports it is important that you eat enough. Always eat between every 2 to 3 hours. Never skip a meal and make healthy choices.
Cheeses: mozzarella, goat cheese, cottage cheese, sandwich spreads, light cream cheese, peanut butter light.
Sweet fillings: Hail fruits, apple, jam halva, mice, honey, bebogeen (caramel paste).
Incoming Searching Terms and Tags:
I am 15 years old and I sit next to my high school also a dance academy. I dance therefore about 7 hours per week and have at least 3 days a week until around 9 o'clock. Because I have such irregular eating habits, I notice that lately I have arrived. I weigh about 54 pounds at the time and got 1.62. I would like a bit like losing weight. I would like to receive advice on a good diet.
Reply:
I just calculated your BMI and I came on conclusion that you have a healthy weight for your height. Your BMI is 20.6. A healthy BMI is between 18.5 and 24.9. There is really no reason to want to lose weight. But I understand that you might like to want to lose as you were lighter.
I want to first point out that there is not much need to watch your weight. Because you play sports, you also make a lot of muscle mass.
Eat enough:
If you still want to lose some, try to eat healthy and regularly. Take minimize unhealthy snacks like cookies, candy, chips and other snacks. Always eat at least 2 pieces of fruit and 200 grams of vegetables a day and always choose whole grain products.Especially when you engaged with sports it is important that you eat enough. Always eat between every 2 to 3 hours. Never skip a meal and make healthy choices.
A day would look like this see:
- 7 hours Breakfast: 2 whole wheat bread with margarine and lean filling, 1 cup of tea and 1 cup low-fat milk.
- 9 hours snack: 1 piece of fruit
- 12 hours Lunch: 2 or 3 slices of bread with margarine and lean filling.
- 15 hours snack: 1 piece of fruit
- 18 hours snack (Evening meal): 200 grams of vegetables, 150 grams potatoes / rice / pasta, 100 grams of meat / fish / meat substitute
- 21 hours snack: 1 piece of fruit or slice of gingerbread or other healthy snack
To get an idea of what healthy choices I give you below a few tips:
Healthy snacks:
Fresh fruit, raw vegetables, dried biscuits, soup mug, slice of cake, cracker with lean meats, low-fat yogurt or cottage cheese container, bun or a rice cake (with flavor).Skinny toppings:
Meats: chicken, beef sausage, roast beef, steak tartar, ham, roast, turkey.Cheeses: mozzarella, goat cheese, cottage cheese, sandwich spreads, light cream cheese, peanut butter light.
Sweet fillings: Hail fruits, apple, jam halva, mice, honey, bebogeen (caramel paste).
Incoming Searching Terms and Tags:
- healthy eating plans/ meal plans
- strength training diet plan
- healthy diet fitness/ nutrition workout plan
