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need help putting a diet and workout plan for my 16 yr old daughter - Bodybuilding.com Forums
Hi everyone, i could use some help with a diet plan and work out plan.
My daughter 16 and over weight i would like to help her get in shape but she also has astnma.
I would like to make it fun for her so she doesnt lose interest.
If she doesnt start working out and get into shape she will have medical problems with her asthma.
So i hope someone can help me out with a good diet and workout plan.
Thanks concerned father.
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Hey there!
Since she's only 16, might I suggest that you use this time to lay some groundwork towards a healthy attitude about food?
Rather than giving her a specific "diet," how would you feel about simply allowing her to have plenty of whole foods (unprocessed foods: fresh vegetables, fruits, meats) with some healthy starches (sweet potatoes, Ezekiel Breads, slow-cooked oats to name a few) and the occasional treat of a 70% cacao bar.
It's deep, dark, delicious chocolate and one little bite makes you feel great.
It's just a suggestion and I'm sure you'll get plenty more!
As far as workouts go - is there any sport in particular that she enjoys?
Swimming? Hiking?
Boxing? Yoga? You might want to center her training around something like that.
Say, if she likes boxing, use punching bags or a cardio-kickboxing class for cardio.
Then start her off with a simple full body workout 3x a week or an alternating "upper/lower" workout - something simple!
You don't want to overwhelm or over-complicate things, right?
Then, when she feels how good eating right and working out feels, she may want to pursue the whole thing to an entirely different level!
Just a few ideas.
. .
Good luck and way to go, looking out for your girl like that.
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Quote: : hi everyone, i could use some help with a diet plan and work out plan.
My daughter 16 and over weight i would like to help her get in shape but she also has astnma.
I would like to make it fun for her so she doesnt lose interest.
If she doesnt start working out and get into shape she will have medical problems with her asthma.
So i hope someone can help me out with a good diet and workout plan.
Thanks concerned father.
I don't know what kind of foods you eat at home and how consistent you are about eating healthy, but I know if my family we'd go on these health kicks that would last for maybe a month and then go back to eating nothing but processed foods.
I would say consistency is the key for eating healthier, and practice what you preach.
I'd also try doing some fun physical activities with her, but try not to be too pushy about eating healthier, losing weight, and so on.
If you push too much your going to do the opposite and she's not going to want to do anything.
If she sees how healthy you're eating and how active you are, even if its just going for a walk after dinner, it shows a positive attitude towards being healthier.
Good luck:}
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As a Mom of 2 grown daughters (17 and 22) I can say that both of the responses above are right on the mark.
Helping your daughter make healthier choices and move a little more are really all you should be doing right now...a "diet" is sending the wrong message -- and "forcing" her to workout is going to back-fire big time.
I would take the advice given above and see how that goes.
I also wanted to say that its very refreshing to see a Dad take interest in his daughters health and well-being -- only because usually those are the Mom's issues!
LOL
Best of luck to you both
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Quote: : hi everyone, i could use some help with a diet plan and work out plan.
My daughter 16 and over weight i would like to help her get in shape but she also has astnma.
I would like to make it fun for her so she doesnt lose interest.
If she doesnt start working out and get into shape she will have medical problems with her asthma.
So i hope someone can help me out with a good diet and workout plan.
Thanks concerned father.
I used to be about 221 pounds and I also have asthma.
When i was a teen i lost the weight the same way I do now, cut junk and eat clean, but that was my choice.
I agree with the ladies above, don't "put her on a diet" just change the food in the house all together with healthy options.
Walking was my first workout, i couldnt breathe enough to do anything else.
Once i got the weight off, now run, sprint, spin classes, and I'm an endurance road cyclist.
I still carry my Ventolin with me everywhere I go, but I havent had an attack in 7 years now that im fit
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It's hard to eat bad if you don't buy unhealthy foods and keep them stocked at your house.
I would say your first rule of business would be to go through the cupboards and ditch a lot of the unhealthy processed, boxed foods.
Perhaps you could donate them to a food bank locally.
I'm not sure what exactly your family dynamics are, who does the shopping, etc - but it sounds like YOU should be doing the grocery shopping, so you are in control of what's being purchased.
Make sure to buy whole, nutritious items.
Plan dinners in advance and try to aim for a healthy protein with a veggie on the side for all meals.
Healthy snacks in the home could be nuts, low fat string cheese, greek yogurt, fresh fruit or veggies, hard boiled eggs, etc.
Maybe you could even make it a bonding experience with your daughter and try out new recipes?
I don't know if you two are into cooking, but you could try 1 new healthy recipe a week that you prepare together.
It's fun to try new foods and it's fun to learn new ways to cook them.
I would try to take things slowly and ease into it.
If your entire family is committed to eating healthy, it will make it easier.
GL
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Thank you all for all the information and ill use it well.
Being a single father, i just want to help her all i can and make her fell better.
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Quote: : thank you all for all the information and ill use it well.
Being a single father, i just want to help her all i can and make her fell better.
Good luck! Asthma becomes so much easier to live with when you get rid of the excess weight.
I still get a little tight in the chest when I run/cycle in the dead of winter.
Cold air is always a trigger, but make sure she keeps her rescue inhaler on her during exercise and start off gently.
Perhaps you offering to go for a walk with her might be good?
That way it seems like time you're spending together etc and once she begins to feel better, she might start walking on her own and take it from there.
My other half helped me much the same way, we'd go for slow walks together and then once my lungs/heart got stronger and weight started to shift I went for walks on my own, and then graduated to hitting the gym 6 days a week.
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Getting healthy requires a commitment to a lifestyle change and not just a diet.
The physical activity has to be based on things she enjoys or it will never become a long term part of her life.
Find healthy foods that she enjoys and then find a way to prepare them in unique ways so she is happy with her meal plan.
My best training partner is my iPod, get her involved with something that can help keep her motivated whether its music or a friend to workout with and she will be much more likely to stick with it.
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You do not want to push the health craze on her to fast.
Gradually introduce her to it, by cutting out all junk food, chips, ice cream, etc.
But occasionally giving her a cheat day so she doesn't go nuts.
My gf's dad was a health nut, but when it translated to his children his one daughter took it overboard and had to feel like she had to impress him at all times.
Well she is now anorexic and has serious health issues because of it.
So don't push too hard.
Just bring in lots of veggies, fruits, healthy stuff.
Get healthy recipes either from here or elsewhere and you also need to get healthy (if you aren't already) so she will try to follow in your footsteps.
But congrats on being a proactive father, there need to be more proactive parents out there!
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Quote: : hi everyone, i could use some help with a diet plan and work out plan.
My daughter 16 and over weight i would like to help her get in shape but she also has astnma.
I would like to make it fun for her so she doesnt lose interest.
If she doesnt start working out and get into shape she will have medical problems with her asthma.
So i hope someone can help me out with a good diet and workout plan.
Thanks concerned father.
Go and get the 'eat clean' diet book.
it is awesome with laying out the foundation, and the importance of the foods etc
http://www.eatcleandiet.com/
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