If you want to lose weight as a teenager, you should know that you are undertaking a long process with significant health benefits. Instead of following a radical fad diet, focus on making small changes to your diet and lifestyle to achieve modest weight loss goals at first. Focus on eating whole, healthy foods and staying physically active. Track your progress and update your goals as you start to see some results. In a matter of months, you will be on your way to becoming a healthier and happier person.
Here are a few tips and tricks for you to follow so that you can reach weight loss goals:
Manage your weight loss goals
Use a BMI scale to determine your ideal healthy weight based on your height. Search the internet for a body mass index (BMI) chart. Find your current height and age on the list or enter them in a form. You will see 3 weight ranges described as “normal” or “healthy”, “overweight” and “obese”. If your current weight falls into either of the last 2 categories, look at the upper end of the “normal” weight category to determine what weight you would like to achieve.
If you are already in the “normal” weight category, losing weight will not be healthy for you. Consulting a doctor before making any changes to your diet or lifestyle is highly recommended. Keep in mind that your natural body type will determine the way your weight is distributed. Don’t expect to look like someone else of the same height and weight, as each body is different.
Set yourself small, manageable goals at the beginning of your weight loss regimen.
Instead of starting with a very ambitious or nearly impossible weight loss goal like losing 100 pounds (50 kg) by the end of the season, start with a small goal that you can realistically achieve. In general, most teens can try to lose 1 to 2 pounds (1/2 to 1 kg) per week, which will add up quickly over the weeks and months. Set a small goal for losing 5-10 pounds (2.5-5 kg) in your first month.
When you see that you have lost small amounts of weight, you will begin to feel more motivated to set and achieve new goals as time goes on. Don’t be discouraged if you don’t lose any weight in the first week. Stay positive and follow your plan, and you will gradually start to see results.
Write a food and exercise journal to track your progress.
If you write down everything you eat every day, you will be more aware of how quickly calories can add up. Write a log of everything you eat, every exercise you do, and body measurements or weigh-ins you take. Add up your total calorie intake at the end of each day and record the number of calories you have burned while exercising. Take note of any changes in your diet or lifestyle, and review all this information to see your progress. Use a website or weight loss app to help you track your diet and exercise. Many of these tools automatically calculate the number of calories consumed or expended for each recorded information.
Analyse the contents of your food journal to determine what is working and what is not, so that you can adapt accordingly. For example, if you notice that you always eat a snack from the vending machine after your swim practice, you can start carrying a fruit to have something healthier to eat.
Weigh yourself in the morning once a week.
Get on the scale on the same day each week, at the same time. To get a more consistent reading, weigh yourself in the morning before eating breakfast and after using the bathroom. Also measure around your waist, hips, thighs, and upper arms, so you can see where you’ve lost fat.
If you weigh yourself every day, you will either end up obsessed with your weight or have an unhealthy fixation on daily results. Water retention in the body can make you gain up to 5 pounds (2.5 kg) a day, so the scale can also be misleading. Remember that weight loss is a constant process. Developing healthy habits and losing weight takes plenty of time. It won’t happen in a matter of days.
Be gentle with yourself during the weight loss process.
Emotions and stress can make losing weight seem like a tough battle to win. But with a set of small, realistic goals and a system for tracking your ongoing progress, you can keep a positive perspective. Celebrate every small and big achievement and forgive yourself if you don’t meet your goals or make a mistake from time to time.
If you spend a day in front of the TV instead of going to the gym, don’t be discouraged. If you ate a lot of junk food after a stressful exam, don’t worry too much. The important thing is to commit to getting back on track the next day.
Eat the right amount of calories every day.
The amount of calories you need each day varies based on your age, gender, height, and activity level. Teen boys need 2,000 to 3,000 calories per day, while girls require 1,600 to 2,400 calories per day.Search the Internet for tables that indicate recommended caloric intake or consult your doctor to determine an ideal amount. Then try not to exceed the recommended amount, while planning your meals and keeping track of your daily consumption through your food diary.
A 14-year-old boy who plays vigorously sports might need up to 3,000 calories, while his classmate who doesn’t have a very active lifestyle might need only 2,000. However, a 14-year-old girl with a moderately active lifestyle also requires about 2,000 calories a day. If you eat a lot of calories on Monday, don’t limit your intake on Tuesday. This will only put you into an unhealthy cycle where you alternate between overeating and starving yourself.
Eliminate sugary drinks from your diet.
Avoid drinking soda, sports and energy drinks, fruit juices, and sugary frozen drinks. Better, opt for water or sugar-free drinks. Instead of drinking fruit juices from concentrates, make your own fresh fruit juices at home with a juicer or juicer. Also, drink low-fat milk to add some calcium to your diet.
Drink a minimum of eight glasses of water a day to stay hydrated.
Keep a bottle of water with you throughout the day and fill it frequently so that you consume the equivalent of 8 8-ounce glasses of water daily. If you don’t like plain water, make fruit-infused water or a fruit tea that you can enjoy hot or iced. Drink enough water throughout the day to feel fuller.
Reduce your portion sizes at each meal.
Ask for smaller portions at meals or serve yourself 30-50% less than what you normally consume. Limit the amount of food on your plate so that you are not tempted to finish it all. He also eats from a smaller plate. Remember that you can always help yourself to more if you are still hungry or have not consumed enough calories.
Instead of eating a whole chicken breast for dinner, cut it in half and save the rest for the next day’s meal. Tell the lunch lady you only want 1 tablespoon of casserole instead of the usual. Having less food on your plate doesn’t mean you should eat it fast. Chewing slowly will prolong the duration of the meal and promote weight loss. Also, if you chew well, the body will digest food more easily.
Fill your diet with whole foods, fresh fruits and vegetables, and lean protein.
Avoid processed snacks, baked goods, and greasy junk food. Aim for 5 servings of fruits and vegetables a day and make sure they make up half of each meal. Go for whole wheat bread, rice, and pasta, in addition to lean proteins like fish and poultry. Finish meals with naturally sweet fruits instead of sugary desserts.
Choose baked, broiled, or steamed protein over fried or breaded foods. Look for “light” or “low calorie” options on restaurant menus when dining out. This will ensure you have a good time and enjoy delicious food while still sticking to your weight loss regimen.
It’s okay to enjoy sweets in moderation. No need to turn down your favourite pizza or your friend’s birthday cake. Eat a slice every now and then, but settle for just one. Skip the sodas and swap out the fries for carrots to make your meal healthier overall.
Avoid eating when you are full or depressed.
During the meal, pay attention to how your stomach feels. As soon as you start to feel full, put the utensils aside and empty your plate to avoid being tempted to continue eating. If you are tired, upset, or tired, don’t have a snack just to pass the time.
Skip the midnight snacks. Better drink water or herbal teas to satisfy your cravings. If your friends tend to eat junk food, bring a healthier snack like chickpea paste to share with everyone.
Eat 1 or 2 snacks along with 3 meals a day.
Avoid skipping meals or starving. Even if you lead a busy lifestyle, focus on eating 3 full but well-distributed meals throughout the day. If necessary, get up 15 minutes earlier to eat a nutritious breakfast of eggs, Greek yoghurt or fortified cereal, and fresh fruits. Between meals, eat 1 or 2 high-fibre or high-protein snacks to keep you full. Opt for an apple, a packet of unsalted nuts, or a granola bar between meals.
Be physically active and get 1 hour of moderate physical activity every day.
Before or after school, make time to exercise. It doesn’t matter if you lift weights, walk around your neighbourhood, swim, or jog on the treadmill. You will lose weight if you keep moving for 60 minutes a day and burn more calories than you consume.
Small workouts add up quickly. Sign up for a 30-minute exercise class at school and do 10 minutes of basic stretching and aerobics as soon as you get home, plus a 20-minute run with your dog at night. Instead of playing soccer video games with your friends after school, suggest going to the park to play a real soccer game.
Join a sports team or gym to develop an exercise routine.
Sports teams, clubs, and fitness classes make exercise more fun and keep you accountable. Find an activity you enjoy and join a school or community group. Consider joining a competitive sports team, intramural sports team, or a group that only plays for fun. Don’t be discouraged if the first few sessions of your fitness class are too difficult. You will build strength and endurance over the weeks.
Walk, stand, and use the stairs whenever possible.
Use a mobile app or a fitness tracker to calculate the number of steps you take each day. Start with a relatively low step goal and each week increase it so that you walk a little more. At home, work, and school, take the stairs instead of the elevator or escalator. When you watch TV or study for a test, do it standing up. You can also put on your favourite song and dance around your room for a few minutes.
Walk at a brisk pace but slow down if you start to get out of breath. Instead of hunching over, stand or sit up straight to engage your torso muscles. When you stand up, you will burn more calories than when you are sitting. Instead of going to school by bus or car, ride your bike and back if you live nearby.
Get into the habit of reading the Nutrition Facts labels on packaged foods.
If you’re considering dropping a few pounds, make sure you want to do it for the right reasons. Weight loss should be about maintaining a healthy body and mind, not trying to look a certain way to impress someone or feel better about yourself.
Consult with a doctor or nutritionist before making any drastic changes to your diet or lifestyle.
Ask for the support of your parents or guardians. By telling family members about your weight loss goals, they can provide you with moral support and help.
Avoid fad diets and “miracle” weight loss supplements. They are generally not effective and lead to unhealthy habits.
Never try to starve or throw up what you have eaten. If you think you might have an eating disorder, see your doctor, counsellor, or a trusted adult for help.
Believe me, if you implement all these tips and tricks in your life in a matter of time you will surely achieve your aim of a healthy weight loss. Be happy and have faith in yourself. Ultimately in no time, you will have a slim and sleek figure.
Stay safe, stay fit!