Best Ways To Lose Weight For Teenagers – A diet of fries, hamburgers, pizza, and soda is common for teenagers. This is why teenage girls find it difficult to lose weight. According to WHO estimates, 1 in 10 young people are overweight or obese due to poor nutrition and a sedentary lifestyle (1). The risk of juvenile diabetes, joint problems, heart disease and high blood pressure is also increased (2). Adolescent obesity can also affect their adulthood.
But shedding a few extra pounds can solve many problems. If you’re wondering how to lose weight fast for teenagers, you’ve come to the right place. Here are 13 healthy weight loss tips for teenage girls to stay healthy. Read!
Best Ways To Lose Weight For Teenagers
Maintaining a healthy body weight in adulthood is important for maintaining overall health and growth. According to research conducted by the World Health Organization (WHO) and the National Center for Health Statistics (NCHS), the ideal average weight for adolescents can vary depending on their age, gender, and geographic location (3), (4).
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A healthy weight range is more appropriate than a specific average weight because adolescents go through growth spurts at different rates. You can determine a particular teen’s healthy weight range by using growth charts and BMI percentiles that take their age and gender into account (4). Also, consult with your doctor to understand exactly what your ideal teen weight range is and how to reach it healthily. It’s important to note that there is no one-size-fits-all ideal weight for teenagers.
Soda contains sugar that exceeds the 25-gram daily limit (5). They cause obesity and diabetes (6). Research teams have also found pesticide residues in some soft drinks/soft drinks (7). Replace soda with homemade iced tea, lemonade, juicy iced watermelon and berry juice with mint, lime and a pinch of pink salt.
Junk food contains trans fat and saturated fat and is high in calories, salt, and sugar (8), (9). They can cause stubborn fat formation, which can be difficult to lose later. That’s why it’s important to avoid junk food if you want to lose weight. Here’s how to get started:
According to a global study, 10.3 percent of teens ate fast food four to seven days a week, compared to 55.2 percent who ate it at least once a week (22).
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Foods rich in dietary fiber and protein promote satiety and reduce hunger (10), (11). Dietary fiber also improves digestion by increasing the number and diversity of good gut bacteria (12). Protein prevents the loss of lean muscle during the weight loss phase (13). Here are food sources to help you get enough protein and fiber:
Not all vegetables are bad. Omega-3 fatty acids found in oily fish, nuts, and seeds are excellent for weight loss and overall health (14), (15). The oryzanol found in rice oil helps lower bad cholesterol (16). Here is a list of healthy foods to use and avoid:
Regardless of your age, it’s important to be active. Teens can choose from many ways to stay active, including playing sports, dancing on YouTube, learning ballet, gymnastics, ice skating, running with friends, climbing, walking the dog, biking, trucking, and camping. to do etc.
A global study of physical activity among young people found that 14.9% of boys and 21.2% of girls said they never play sports, and that activity declines with age (23).
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Dehydration leads to the accumulation of toxins (17). This, in turn, causes inflammation-induced obesity (18). Drink at least 2-3 liters of water to flush out toxins and promote weight loss. For adequate hydration, you can drink water in the form of freshly squeezed fruit juice (without added sugar), soups, fresh vegetables, delicious smoothies and detox drinks.
Breakfast is the most important meal of the day. If you tend to skip it every day, think again. This could very well be behind your weight gain.
After waking up in the morning, have breakfast within 60-120 minutes. A good breakfast should have a balance between protein, fiber and healthy carbohydrates. It can help kickstart your metabolism and help you lose weight faster. A healthy breakfast reduces hunger and keeps the brain active throughout the day.
The results of the study showed that 17.4% of young people often skip breakfast (4-7 days a week), 12.9% skip school meals (3-5 days a week), and 43.6% the both (22).
Ways Teens Can Lose Weight Healthily
Junk foods like fried chicken, hamburgers and pizza are full of bad fats and carbohydrates. Although they may have vegetables as a topping, they are not considered healthy eating habits due to the added preservatives and sodium content. As a teenager, replacing junk food with whole foods can be challenging. But don’t forget that the trans fats found in fast food can increase bad cholesterol levels and increase the risk of heart disease.
Eating too many calories will not help you lose weight. Adolescent girls need 1,400-2,400 calories per day, and boys need 1,600-3,000 calories per day, depending on activity level (19). Instead of obsessing over the weight of your food, practice portion control and discipline as self-care.
Eat in a small plate. Half of the plate should be vegetables/fruit, a quarter of the plate should be protein, and a quarter of the plate should be whole grains. Serve with dark chocolate squares or fried chips. They are a better alternative to fried foods straight from the bag. .
Yoga is one of the best ways to lose weight, and this has been true for generations (20). It gives you the strength to face other changes in your body and life. This is the best way to achieve a calm mind, body and soul. It also provides more energy to the body and helps regulate metabolism. And it improves your mental health, which is important for stress management. If you find regular yoga boring, try aerial yoga or do a mixed workout that incorporates yoga.
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That’s easier said than done, especially if you’re in high school and soon to be in college. As a young adult, this is where you should learn to train your brain. If you are well prepared, teach a fellow student. This will help you review. And if you haven’t studied, do it. Worrying and snacking only leads to more eating (emotional eating) and increases the risk of obesity and obesity.
Lack of sleep can lead to weight gain (21). You may feel sluggish during the day and this may force you to skip your daily exercise and other activities. Stick to your sleep schedule. Try to wake up and go to bed at the same time every day.
Also, never fall asleep with the TV on. Light disrupts your sleep patterns and prevents you from getting a good night’s sleep.
Setting a goal is one thing, achieving it is another. Describe your weight loss goal. You don’t just want that; Work for it. Set a realistic, short-term goal. For example: “I want to lose 1 kilo in 7-10 days” is a realistic, achievable goal. Place motivational quotes for weight loss in places you will notice. Start with the exercise that you like best. Don’t choose a fad diet to lose weight fast. The faster you lose, the faster you will gain it back.
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That’s 13 ways to lose weight. Along with following these tips, here are some things you should keep in mind.
Poor nutrition and lack of physical activity increase the risk of youth gaining weight, developing diabetes and many other health problems. Losing stubborn pounds is the key to a long and healthy life. We have collected 6 simple weight loss tips for teenagers in the infographic below. Scroll down for more information!
Losing weight as a teenager will require lifestyle and diet changes if you lead a sedentary lifestyle and make poor food choices. First and foremost, take full responsibility for your decisions and actions. To make the process easier, follow some effective diet tips, such as cutting down on soda, avoiding fried or highly processed foods, which tend to be high in trans fat, and adding more vegetables and fruits to your meals. Also, drink more water and incorporate exercise into your daily routine. Planking, rock climbing, jumping rope, high knees, and cycling are effective exercises that can help tone muscles and shed excess fat. With these healthy habits, you develop a healthy body image, which increases your self-esteem and self-confidence. Above all, accept yourself as you are, spend more time with your support system of friends and family, and take your journey to health and wellness one day at a time.
The best diet for teenage girls should be 1,300 to 2,300 calories, depending on activity level. It should contain protein, dietary fiber and healthy fats. He works 5 days a week