What’s a structured weight loss routine for a 15 year old girl?

April 7, 2012 by  
Filed under Common Questions

Question by cookie_dough412: What’s a structured weight loss routine for a 15 year old girl?
So I am 15 years old, 5 feet 1 inch, and weight about 135 pounds. I dislocated my knee back in April and have been going to physical therapy, but it isn’t much of a workout. I might start going to a gym, but I have no idea on where to start in terms of a proper diet or workout routine for good results. I want to lose at least 2-3 pounds a week, but I’m not sure if this is reasonable. Can anyone with workout/weight loss experience help me out?

Best answer:

Answer by Jakku
Okay I’m going to tell you exactly how to lose weight.

Step one: Count your calories. Count up the amount of calories you eat every day. DON’T FORGET ANYTHING INCLUDING DRINKS!

Step two: Aim to eat around 1500 calories per day. You can do this by only drinking water, eating healthier foods or just eating less food.

Step three: Get a plan for the day. This is mine right now

Breakfast (322 cal)

Morning snack (10/11 am) around 100 cal

Lunch another 300-400 cal

Evening snack (3/4pm) around 100 cal

Dinner (6/7 pm) around 500 cal

Supper (9/10 pm) around 100- 200 cal

Step Four: Try to burn 200 – 300 calories per day doing some sort of excersize. Get on a running machine and let it count the calories you burn for you. Just to let you know wii fit is good for tracking your weight but you won’t lose much using it.

Step Five: Set your goal and stick to your regime! If you want to lose 50 pounds then lose 50 pounds. Don’t think about time. Time doesn’t matter you have what 70 years ahead of you?

Step Six: If you mess up one day, don’t let it get to you. Just continue on like it never happened.

Also try not to weigh yourself every day. Your weight will go up and down all the time for no real reason. This will discourage you.

It might seem hard but its easy trust me. You just have to count the calories you eat and suddenly its only a case of “oh I’ll have some light crisps at 10:30 instead of those 300 calorie ones.”

Good luck!

What do you think? Answer below!


4 Responses to “What’s a structured weight loss routine for a 15 year old girl?”
  1. Vicky says:

    u have to tell 1st ur daily routine. According to ur age this depend on ur meal ?
    Just sleep 6 to 8 hours, 1 hour morning walk (fresh air n take long breathing)
    n after dinner 1 hour evening walk (don’t long breathing).

    this is basic for healthy life or always work.

  2. Tie Boostar says:

    People who want to lose weight commonly, and first of all, think about reducing the amount of food they eat. This may be quite a solution but not exactly the best there is. In fact, depending on the amount you reduce in your food intake, it may even be dangerous to one’s health. So how does one lose weight effectively and safely? Here are some points one should consider when trying to lose weight:


  3. Curtis Dawson says:

    I could sit here for hours and tell you different tips for losing weight but you can view them all here:


  4. Victor L says:

    I am a weight loss expert. I determined your body fat percentage densitometrically based on your age, sex, height and weight. You have a body fat percentage of 49%. I believe since you are inactive you should aim towards 13% because anything lower would be unhealthy.

    A good way to burn fat is through exercise specifically anabolic. This will increase your metabolism and expel the fats digesting in your system from the foods and other sources. High intensity workouts are beneficial to burn the fat stores.

    Since you have a fractured knee I believe any stress you exert onto your body will be intensified along the knee area as it is already inflamed. You can opt for weight loss pills that do the work for you at increasing your metabolism. There are several different kinds of weight loss pills, I suggest that you go through all of them to see which one will work for you. The below site contains detailed accounts of weight loss pills.

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