iam 13 and i weight 113.8 and iam 5.1 ... but i don't sound fat.. but i look fat ... so plz someone plzz help mee
Nope. You don't sound fat, but you think
you look fat. By now I'm sure you've heard of Anorexia Nervosa
. I'm not suggesting you have it; just that it's something to be aware of to help you see that you don't develop it. In the mean time; I'd recommend:
1. Stay off the scale. It isn't your weight that concerns you; it's your look... and improvements here don't always coincide with weight gains or loss.
2. Pick an exercise you can stand (running, biking, swimming) and try to bring your heart rate to at least 120 for at least 20 minutes, at least 3 times a week. This will do wonders for your cardiovascular health. Weight training with low weight/high reps will also tone your body, without turning you into a boy.
3. No matter how much exercise you do; Diet is important, and no realistic
(see Phelps) amount of exercise will change that. If your username implies you like candy; that is most likely your problem. More specifically; SUGAR is your enemy. Reduce it; and you will reduce fat more effectively than any exercise ever would. Really
Why? Your body runs on sugar. It also prefers the path of least resistance; so it converts food roughly in this order:
a) Converting sugars, high fructose corn syrup, etc into the simple sugar your body runs on is easiest, so if you give it a steady dose, this is virtually all it will burn (you can probably guess what happens with the rest of what you eat).
b) Starches like potatoes, pasta, rice, etc. and the second easiest thing to convert to the simple sugar your body runs on. You may or may not find it necessary to reduce these things; but potato chips, Doritos etc are poison. Stay away from that kind of processed crap.
c) Everything else is basically "free" if you're not overdoing a) and/or b).
Typically, Americans pack so much sugars and starches in their bodies that their bodies seldom ever have to break down proteins and fats into energy. This is bad for several reasons:
a) The simpler a food is for your body to convert; the faster it does so. This results in blood-sugar peaks and valleys throughout the day that make you feel alternately tired or energetic.
b) Said sugar spikes frequently result in diabetes... which is a pain in the ass that would all but disappear if our addiction to sweets was overcome.
c) Excess sugars result in fat deposits on your body which has health issues, as well as aesthetic, issues of it's own.
So, when you get off the sugar; your body will take longer to break down the other foods you eat, which in turn will work to stabilize your blood sugar levels... which will all but eliminate your energy peaks and valleys as well as much of the unwanted fat. You will feel
much better too.
Think of the animals: Those who consume meat for a living have a tendency to be lean, mean killing machines, while those who graze tend to store more for "later." Notice that animals that have binocular vision (focus both eyes on the same target) are natural predators and need to stay lean and strong to catch their food. That is your ancestry. Gathering meat is the reason you needed depth perception (binocular vision), so it follows that if you eat like a predator; your body will respond accordingly... and it does.
Anyway, for most people and especially most people in their teens, getting rid of the sugary treats alone will have a dramatic effect on their body weight. I'll add my own experience just for example, though your results may vary.
I hit about 200 pounds almost a decade ago... which wasn't terribly fat on my frame; but I decided I didn't like the gut I was developing... and my weight seemed to be on a one way street; UP! I read Dr. Atkins book and several competing diets and decided to give his a try. His seemed to make the most sense.
I should mention that my diet at the time was as deplorable as it could be. Fast food, ice-cream by the half gallon, and a half a dozen cans of Coke a day.
Step 1: I spent about a week eating nothing but meat, cheese and eggs; which shocks your body into a state known as ketosis. Put simply; by depriving your body of everything that's simple to convert to energy; it goes hyperactive on converting the hardest things to convert (fats and proteins). During this week I ate about a half a dozen eggs, a pound of cheese and a pound of beef every day... and lost about 7 pounds, anyway, which I found as astounding as it was encouraging.
Step 2. I became conscious of my carbohydrate intake, as according to the book everyone has a "personal carbohydrate" number per day:
Consume less than that number; you lose weight.
Consume more than that; you gain weight.
Consume exactly that; you maintain weight.
The trick is to add to your daily carbohydrate intake number once a week until you've found your "personal carbohydrate" number. Once you know this; you can move your weight up and down at will. Note: Lifestyle changes, like exercise, will automatically add to this number, so if you want more carbs, earn
Truth is, I never finished step 2... because it became evident that I didn't really need to. I pretty much resumed eating what I wanted, minus Ice cream and Soda, and tried not to overdue the fast food too much. After about 6 months, with no other changes, my body weight settled at about 165 and I was happy with that. In other words; excessive Ice Cream and Coca-cola added about 35 pounds to my body, and removal of same reversed it just as easily. Its just sugar... and it really is that simple.
Years later after opening a restaurant and while paying no attention at all to what I ate, I climbed back up to 195... and realized that I had again resumed eating sweets and drinking soda. No biggie. This time I just gave myself a quick visit to ketosis (happens really fast after you've done it once; your body remembers), consciously cut the sweets out, switched to Coca-cola "Zero" (<--awesome stuff, that), and Miller Genuine Draft Light 64 (Not great, but okay once you get used to it), and that's it.
6 months later I'm again walking around at 165 with my 40 year old belly all but gone, and I'm feeling pretty damn good about it. Other than avoiding sweets (usually), sugared soda, and full-fat beer; I eat any and everything else I want and can easily maintain this weight forever. If I feel like cheating; I do... but follow Atkins advice and limit splurge days to no more than once in a week or two. Btw, during that "cheat day" it doesn't matter how much you cheat, so go nuts!
The moral to the story is; "diets" should be considered changes in your daily diet; not temporary weight loss solutions. Eating healthy is the obvious goal, but weight-wise there need be no limit on quantity whatsoever. Those fortunate enough to have a metabolism like mine need only give up a few things... but everyone has a threshold or "personal carb number" that will tell them how much they can get away with; if they're patient enough to identify it. I wasn't, but again, I didn't need to once I realized sugar is the enemy; not fat or even food. Just sugar. It really is that simple.
Good luck, and best wishes.