1

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What should portion sizes look like for a teenage girl who wants to lose weight?

Answered on August 19, 2014
Created November 12, 2012 at 8:30 PM

14 years old, 149 pounds, 5'3". I want to lose fat around my belly and legs. I need to get lighter for running as well.

For breakfast I've been having 3 eggs and 2 slices of bacon + 35g of butter (which I'm thinking is too much?)

Lunch is a salad, which isn't huge. 1 salmon fillet with 6 or 7 nuts and some lettuce and leaf things. :P

Dinner is a cut of meat (not usually fatty and not very big) and some steamed veggies. The meat would probably be palm sized.

Then I usually have a bowl of fruit. Strawberries and blueberries and around 5 tea spoons of Greek yoghurt.

I've been doing this for around two weeks now. I'm not sure about satiety signals, because if i'm not hungry for lunch I can't just leave it and eat it at, say, 3:00PM. I'd get some weird looks if I was in class. And some days I'm hungrier than others. But does this look like too much food for weight loss? I will also start HIIT in the form of running when I clear my cold.

I'm scared that I eat as much as men haha.

Medium avatar

(310)

on November 14, 2012
at 01:17 AM

I agree, for now eat as much as you feel that you need. You don't really need to worry too much about calorie counting for awhile :-) Maybe decrease the fruit just a little, and increase the meat just a little, but really your diet looks fine. I can totes relate to the last part, we have lunch at like 11:30 at school, which is earlier than I'd normally have it but I can't exactly eat in class later without it being weird :P

66a7ef84ed129bba4ea2dc3aea26f67f

on November 13, 2012
at 04:32 PM

Thanks Janknitz. If I listen to my body would I get to a natural weight? I want to get a flat stomach but people have posted saying it isn't possible/isn't healthy for some people. I have heard it's ok to have a little fat, especially when you're growing. I hope that's not the case for me. I'm vain. :P

66a7ef84ed129bba4ea2dc3aea26f67f

on November 13, 2012
at 04:31 PM

Thanks JayJay. :)

66a7ef84ed129bba4ea2dc3aea26f67f

on November 13, 2012
at 04:30 PM

Thanks JayJay. If I listen to my body would I get to a natural weight? I want to get a flat stomach but people have posted saying it isn't possible/isn't healthy for some people. I have heard it's ok to have a little fat, especially when you're growing. I hope that's not the case for me. I'm vain. :P

66a7ef84ed129bba4ea2dc3aea26f67f

on November 13, 2012
at 04:28 PM

I could probably eat all that, if I'm honest :P thanks Luckie. :)

61f9349ad28e3c42d1cec58ba4825a7d

(10490)

on November 12, 2012
at 10:18 PM

Don't be afraid of your appetite at this time in your life!!! When I was a teenager, I did eat more than a lot of men. Srsly. We're talking a 5'4" teenage girl scarfing down a 20oz steak, two big baked potatoes with cheese and bacon (I didn't like butter or sour cream back then), big salad, huge pile of green beans (the only "veggie" I would eat as a teen, lol) and finish it off with a big dessert and my dad's leftovers. I could NEVER eat that much now! I mean couldn't, as in physically couldn't, not that I would gain weight. JayJay's right - eat "approved things" and listen to your body!

61f9349ad28e3c42d1cec58ba4825a7d

(10490)

on November 12, 2012
at 10:15 PM

As always, fantastic answer. I completely agree!

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2 Answers

6
3846a3b61bc9051e4baebdef62e58c52

(18635)

on November 12, 2012
at 08:40 PM

For a 14 year old girl eat as much as you want from the approved list and don't concern yourself with portioning. Do, however eat slowly and pay attention to your hunger signals. Do pay attention to emotional eating. And do get out and have some fun.

No, what you have posted does not look like too much food at all.

61f9349ad28e3c42d1cec58ba4825a7d

(10490)

on November 12, 2012
at 10:15 PM

As always, fantastic answer. I completely agree!

66a7ef84ed129bba4ea2dc3aea26f67f

on November 13, 2012
at 04:30 PM

Thanks JayJay. If I listen to my body would I get to a natural weight? I want to get a flat stomach but people have posted saying it isn't possible/isn't healthy for some people. I have heard it's ok to have a little fat, especially when you're growing. I hope that's not the case for me. I'm vain. :P

66a7ef84ed129bba4ea2dc3aea26f67f

on November 13, 2012
at 04:31 PM

Thanks JayJay. :)

2
3491e51730101b18724dc57c86601173

(8395)

on November 12, 2012
at 09:07 PM

This is NOT a calorie restricted diet. If you pay attention to your hunger and satiety signals and eat nutritionally dense foods including plenty of good fat, you will lose weight naturally.

66a7ef84ed129bba4ea2dc3aea26f67f

on November 13, 2012
at 04:32 PM

Thanks Janknitz. If I listen to my body would I get to a natural weight? I want to get a flat stomach but people have posted saying it isn't possible/isn't healthy for some people. I have heard it's ok to have a little fat, especially when you're growing. I hope that's not the case for me. I'm vain. :P

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