Losing Weight can benefit people of all ages (even teens). Removing excess body fat can improve one’s health as well as one’s self-esteem and confidence. However, it is critical for teenagers to lose weight in a healthy manner by implementing long-term dietary and lifestyle modifications that nourish growing bodies.
Here are eight tips for teenagers that are both healthy and effective lose weight.
1. Have Patience
Heidi Katte, a registered dietitian and program coordinator for the Milwaukee Area Technical College’s nutrition and dietetic technician associate degree program, advises being patient with the process.
Even if you are able to exercise, losing weight in a short amount of time can be difficult. Recognize that because you can’t move as much, it may take longer and you may experience some setbacks.
2. Don’t Skip Meals
Although missing meals may appear to aid weight loss, hunger may induce you to consume more calories during the day. Teens who skip breakfast are more likely to be fat than those who have breakfast frequently, according to studies (Trusted Source). Teens should prioritize eating a complete meal over skipping breakfast or going for a quick, high-sugar snack bar.
Furthermore, eating a well-balanced breakfast with enough of protein might help you stay fed and satisfied until your next meal.
3. Eat without Distractions
Consider the previous few meals you’ve consumed. Was it something you were reading or something you were watching on a screen? Maybe eating and driving? If you’re not paying attention to what you’re eating, it’s simple to overeat. To appreciate each bite, put your phone aside (or turn off the TV or whatever else is distracting you). Another approach to focus on what you’re eating is to chew slowly, according to Katte, so you’re actually aware of when you’re full.
4. Have More Fiber
Fiber is a component found in foods that helps you feel fuller for longer. Fiber is recommended for women to consume 25 grams per day and males to have up to 38 grams per day, but most Americans struggle to consume even 10 grams per day, according to Katte.
Fiber-rich foods include the following:
- Beans: A cup of black beans, for example, contains 15 grams of fiber.
- Broccoli: There are 5 grams of fiber in one cup.
- Pears: The fiber content of a medium pear is 512 grams .
- Raspberries: There are 8 grams in one cup.
- Spaghetti: made with whole wheat. There are 6 grams of fiber in one cup.
Fiber can be found in most fruits and vegetables. As you add more fiber to your diet, make sure to drink more water. Otherwise, the extra fiber may be too difficult to digest and cause constipation.
5. Drink More Water
According to Weisenberger, eating more fiber-rich foods and drinking more water is a successful combination to lose weight. Water, like fibre, aids in the filling of your stomach. It can also be used to substitute sugary drinks like soda, which can easily add 250 to 500 calories per day to your diet, depending on what you drink, according to Katte.
Here are a few ways to get more water:
- Carry a water bottle with you at all times.
- Make a water drinking routine so you don’t forget to drink water throughout the day.
- If you’re at work, make it a habit to get up and refill your water bottle on a frequent basis. According to Katte, this could imply more frequent visits to the water fountain or the kitchen. You’re getting more water and sneaking in a few additional steps in either instance.
6. Add More Protein
Although we all need a good balance of complex carbs, healthy fats, and protein (you can work with a qualified dietitian to figure out the proper proportions for you), Weisenberger believes that protein-rich foods can help you full up and energize your body. Instead than eating a large amount of protein all at once, she recommends 25 to 30 grams of protein per meal. This will keep your body nourished all day.
The current daily protein allowance ranges from 10% to 35% of total calories, but many health experts recommend increasing this under certain conditions, such as weight loss.
Here are a few foods that are high in protein:
- 22 grams of protein per 3.5 ounces of Atlantic salmon.
- 20 grams of protein in 3 ounces of canned tuna.
- Protein content of 3 ounces of chicken breast: 27 grams.
- 8 grams of protein in a cup of milk.
7. Have Proper Sleep
Allow your desire to lose weight to motivate you to get more sleep. This is because getting enough sleep helps to manage appetite hormones. When you don’t get enough sleep, your body will often tell you that it’s hungry. It also increases your cortisol levels, a stress hormone that causes your body to store fat. Furthermore, being sleep deprived can cause you to lose focus on your weight loss goals. The average adult need seven to eight hours of sleep per night.
8. Surround Yourself With Healthier Food
When you’re ready for a snack, go to the pantry. Chips, cookies, and other less-nutritious alternatives are available. It’s only normal to feel compelled to reach out and make those less-than-healthy decisions. Stock your cupboard with healthier snack alternatives, keep your fridge stocked with chopped vegetables, and have a fruit dish in plain sight to assist you avoid falling into this trap.
If your doctor has advised you to reduce your physical activity, you should follow his or her advice. However, if you can still walk around during your weight loss, you’ll get a slew of health advantages.
Here are a few basic methods to incorporate simple movements to lose weight
- Cunneen recommends starting small with fitness and aiming to accomplish something every day.
- Every few minutes, get up and move about. Between Zoom calls and binge watching, get some exercise.
- Whether you need to rest one portion of your body, investigate if other sections of your body can be exercised. For example, if you can’t do much with your legs, Weisenberger suggests using dumbbells to work on your upper body.
- Consider what Kimberlain refers to as “joyful movement,” or physical activity that makes you happy. “Exercise should be something people look forward to, not something they fear,” she says.