Originally Answered: What Is The Best Way To Lose Weight Quickly Without Any Machines Or Anything.I Need To Lose 30lbs! Please Help?
First of all, for most, it is a lot harder to lose weight than gain weight.
Especially at your age, I suggest baby steps - not a "lose weight quickly" plan. I know that's not what you want to hear, but let me tell you a personal story: I was 13 when I decided I wanted to lose weight. I was probably the same height and weight as you too. I ate less and less and thought that once I hit my target weight I could start eating normally again. I lost 20 lbs and only about 1-2 pants size. So, in other words, I lost a lot of body water and muscle. Why? Because I was not nourishing my body to support my muscle mass and BECAUSE I LOST WEIGHT TOO QUICKLY. Out of frustration and malnutrition, I decided to eat whatever I wanted because it stopped working and my body was screaming at my brain to tell me to eat, eat, EAT! As a result, I gained it all back AND THEN SOME.
I yo-yoed back and forth a little bit after that, finding healthier and more effective (and longer-term results) as time went on and I kept at it. Like you I started with very little knowledge about exercise or nutrition, but have done my homework and experimented with the things I learned. I will try to break down the essential bits of knowledge in a nutshell to help you get started:
Exercise. In my opinion, strength training (push ups, crunches, lunges, etc.) is the most important thing you can do for long-term weight loss results, even more than cutting calories. Cardio (jogging, brisk walking, jump rope, biking, rollerblading, etc.) burns more calories in a shorter period of time to help burn away fat, but by itself it does not do enough to maintain muscle tone and doing too much cardio can cause your body to start attacking your muscle mass. You don't want your muscle to go away because that will slow your metabolism. Muscle is the key to a fast metabolism.
Control your portions. Even with exercise, you can prevent weight loss or even gain weight if you reward yourself with the wrong kinds of or too much food. As your metabolism begins responding to the exercise, your body will eventually begin asking for more food to provide the energy to support your activity. If extra weight crept up on you, you were most likely eating too much, so it is vital for you to watch your portions whether you start exercising a lot or not.
Try this: 15 servings of carbs (bread, rice, cereal, pasta, fruit, etc. at about 15 g carbs or about 70 calories per serving), 6 servings of protein (eggs, meat, nuts, etc. at about 10 g protein or 40 calories per serving), 12 servings of fats (nuts, butter, meat fats, egg fats, olive oil in cooking, etc. at 5 g fat or 50 calories per serving), and if you choose to track water intake try for 8 servings (8 oz or 1 cup per serving) each day. That's about 2000 calories per day, the recommended amount for most people. Start with that and give it at least a few weeks. If absolutely nothing happens, then cut down little by little, but you'll be surprised what eating the recommended 2000 calories is like.
Since servings may vary (1 serving of carbs could be 1 or 2 slices of bread, depending on the brand), you'll have to familiarize yourself with the groceries you have at home. Outside of home, it's safe to guess - your (honest) estimates will break even at the end of the day - trust me. Let me give you an example of how to count your servings: Let's say you eat 2 eggs, 2 pieces of toast with about 2 tablespoons of peanut butter total, have a tall glass of 1% milk, and a banana for breakfast. Between the two eggs, thats about 1 serving of protein and 2 servings of fat. Each slice of bread has 100 cals, so 200 cals divided by 70 cals makes it about 3 servings of carbs. 2 tablespoons of PB has about 10 g protein and 15 g fat, so 1 serving of protein and 3 servings fat. A tall glass (2 cups) of 1% milk has about 30 g carbs, 20 g protein, and 5 g fat, so that's 2 servings carbs, 2 servings protein, and 1 serving of fat. A banana has about 30 g carbs, or 2 servings carbs. In all, you had: 7 servings carbs, 4 servings protein, and 6 servings fat.
Does it sound like servings go fast? THEY DO! I kept track by filling in circles on my wrist or a little slip of paper in my pocket until I got the hang of it. :) Not sure about the nutritional facts of the Domino's pizza, Perkin's slice of pie, or leftover food your family brought home that you had? Try CaloriesPerHour.com and click on: Food Calories & Nutrition Calculator. There are also lots of other articles and things for educational purposes on that site. I love it! You can even keep track of your food on there.
Anyhow, start with exercise and portion control, then read and learn from there. There's no quick and easy answer. Set small goals, like 1-2 pounds a week and build your progress from there. I commend you for wanting to live a healthy lifestyle, but don't let your family get to you. Whatever you do for your body is for you and only you. :) Good luck!