Obese teen in need. please help

[ddr411]

Hi my name is julian and i just bought DDR extreme for ps2 with a foamed dance pad.
age: 13
Current weight: 208
height: 5'9
Target weight 175 and lower.
my BMI is 30.7

what am trying to do is getting 2.5 jogging miles worth of DDR play. everyday. and more if possible. 2.5 as minimum. and an extra slim 3 block of walking to stretch out. and what am tryign to do is
making wheat/turkey sandwiches for breakfeast and dinner and school lunch for breakfeast. which am sure is under 2k calories. is this enough or no? mind you i have school. if you have any better food suggestions please give them to me but pelase mind am only 13 so i need stuff i can make myself. i really need to lose these 33 pounds.

please help. and no bagels please hehe

[abrannan]

Welcome, youngling (I'm more than 2x as old as you, so I get to call you youngling).

First off, a few suggestions:

-Don't judge your workouts by the number of jogging miles. If you want to judge by jogging miles, go jogging. Pick a time length for your workouts, and stick with that. My recommendation is 30-45 minutes/day, 6 days a week. Make sure you're playing at a difficulty level that gets you sweating, but not so much that you can't breathe.

-Cooling down/stretching is very good, and will help you recover between workouts faster.

-As for your diet, variety, variety, variety. If you try to do a long term diet on just one food (Turkey and whole wheat), you're setting yourself up for failure. Yeah, you might be able to survive eating that one thing for months at a time, but when you limit yourself, you just end up resenting that one good, healthy food. And that leads to cheating, and eventual failure of the diet. Set yourself some simple rules, and when you go to eat, ask yourself "What would a person who is fit and healthy eat?" and eat that. As for cooking, there really isn't anything you can't make yourself at your age (Well, maybe some of the advanced desserts like creme brulee that requires a blowtorch, but otherwise...).

The goal here is not to lose 33 pounds, the goal is to change your eating and lifestyle habits to more healthy habits. If you do that, you won't even need to worry about the 33 pounds, cause they'll be gone. It won't happen overnight. It takes a minimum of a month to really develop and adopt a new habit, if you're dedicated to it. The weight didn't come on overnight, it's been building up for 13 years. It won't come off overnight either, but if you successfully change your habits, it will come off and it will stay off.

[ddr411]

oh. thats explains alot thanks!
so you dont reccomend more than 45 minutes a day?

any dinner and sandwich lunch recipes?

[abrannan]

You can do more than 45 minutes/day, but you'll get results and benefits from the 30. The key is to not overdo it on any one day, so that you can continue to workout every day.

[ddr411]

ok thanks abrann!