I need to lose weigh fast?!

I need to lose weigh fast?

i need to lose weigh fast until my vacation am thinking to do a juice diet but i dont think thats good what should i do and im 11 years old

In order to lose weight, you have to burn more calories than consume. A pound of body fat is 3,500 calories so In order to lose one pound, you have to burn that many calories.

You still have to eat. If you starve yourself, your body will go into survival mode. It will means that you metabolism will slow down. You will still lose weight, but one you start eating more food again, you weight will increase to previous levels, if not a few pounds more (Yo Yo Dieting). This is not healthy for anybody especially children and teens.

You need to do cardio (at least 30 mins) for most days of the week. It is a good idea to also lift weight for about 2-3 times a week to perserve muscle mass. Muscle aid in losing weight. The weight is best light to moderate with about 10 reps.

Your diet needs to have low fat and fewer calories with out starving yourself. This can be done by eating smaller portions of calories dense foods (beef, fried foods, most desserts) and eating more nutrition dense foods (fruits and vegetables). A trick that some people losing weight use is eating 4-5 smaller meals instead of 2-3 large meals which help regulate insulin levels instead of shooting up after each meal. Another trick some people use is "Zig Zag Dieting" this means to consume different amount of calories each day. (Monday- 1500, Tuesday -2000, Wednesday, 1800) etc. This trick the body and prevents "starvation mode" from setting in.

Take you time in losing weight, you can't lose weight too fast because starvation mode will set in and you will also be losing more water and muscle than fat. This will end up causing weight gain once the "diet" is over. The best amount of weight loss per week is 1-3 pounds.