How to do a healthy & sustainable calorie deficit + exercise if you’re still a teen?
Hello everyone! I am 14 and I really really want to lose fat through calorie deficit, but I am worried that it may be unhealthy and make me malnutrition(?) or stunt my growth, especially in height.
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My stats are:
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Age: 14
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Height: 5’0 (My family is naturally short though, so even though I’m just 5’0 I’m already taller than my mom and I am inches away from my dad. Filipinos are also naturally short)
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Weight: 130 pounds
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Biological gender: Female
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Description of my body: I lose weight very easily. I have fat thighs, fat arms esp. in the shoulders and lots of belly fat. I also have stretch marks on my thighs, hips and shoulders.
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My (current) lifestyle:
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Pretty sedentary, especially now that we’re still in lockdown :// lol I spend most of my time on my phone at bed hahahaha
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I have no control over the food I receive, which is usually something fried or store-bought, but I can control my protion sizes—which is exactly why I chose Calorie Deficit.
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We eat rice with everything every single day. This is something that I must eat in every meal of the day. It’s a filipino thing lol
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I eat at normal times: 6am for breakfast, 12pm for lunch, and 7pm for dinner, with an ocassional snack at 3pm. I am actually quite happy with when I eat, and I prefer not to consider intermittent fasting because of this. I don’t have anything against intermittent fasting though. It’s just consistenly eating in the same time every day makes me feel nice.
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I sleep 7-9 hours a day. I sleep 7 on my worst days because I sleep at 11 and wake up at 6. But usually I sleep at 9:30 because my dad forces me to lol. I also wake up at 6am every day, and for some reason I really can’t wake up earlier than that.
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Throughout the day, I can’t exercise because my brothers tease me 24/7 so the thought of them knowing about this is a huge no. Hence, I either have to wake up earlier at 6, or exercise at night when they sleep (which is at 9). (I also don’t have my own room so silence is a must as well.)
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Tools I have for fitness
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We have a pull-up bar that is attached to our door. We have rings, that is currently attached to the pull-up bar on the door bc no one in this household is able to do pullups. We also have a jumping rope and a gym mat? yoga mat? idk tbh bc nobody uses these things in the house. (I also can’t buy any other equipment other than what’s available in the house)
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We have scales in grams and kilogram and a body tape measure. This may be useful for measuring.
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My plan + my questions
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Be in a healthy calorie deficit. I really really dont want to stunt my growth and I know I can just estimate, or “improve my eating habits” but tbh I think my eating habits are already fine as is. It’s just that I eat too much, and I prefer seeing trackable results so that I can adjust my methods along the way. I also see no point in waiting for my growth spurt since fat & stretchmarks are a problem now and its getting worse, so why prolong the pain haha. Hence, I am asking help in how much deficit is too much? Again, I am: 14F, 5’0, 130 pounds.
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Do some sort of exercise. Idk what you can do with no weights and no gym, but we have a pullup bar, rings, jump rope and a yoga mat. Me needs help in what I can do. Plus points if it’s under 30 mins, but an hour is possible too though. Anything more than an hour is a no. Sports are a no right now since there are too many phedos in my neighborhood. I also have a bad history with exercise, because I never stuck with them for some reason.
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Thank you for reading this :)). I hope you can help me.
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