What do I eat to manage my weight?

Question

Hello doctor,

I am a 16-year old girl, and I weigh 174 pounds. I barely eat unhealthily. The only times my family and I eat unhealthy food are on the weekends. On the weekdays we eat fish and vegetables every day. I exercise every day. Either I cycle for 15 minutes or walk for an hour. I take in a lot of candy and chips. I need to know what to do and what to eat, and what not to eat. I want to be of the appropriate weight.

Answer 1

Hi,

Welcome to icliniq.com.

You are 28 lbs overweight for your height. Do you mean to say you eat junk foods on weekends? I did not understand the first two lines of your query.

As you are still young, gradually reduce and stop eating all kinds of junk foods.

1) Avoid processed foods, sweets, bakery products, sodas, fried snacks, alcohol, organ meat, etc.

2) Do not stock junk foods at home. This way, you can reduce consumption.

3) Replace healthy snacks with junk snacks.

4) Follow the food timings properly so that you do not feel hungry and tired.

5) Fish and vegetables are okay.

6) Fatty meals make it once a month.

7) As a family, you start eating healthy, nutritious foods, and it will be beneficial for all.

8) Increase your activity levels to 45 minutes to one hour daily. It will be easy for you to lose weight and reach your target if you follow my advice.