Most teenagers are comfortable in their bodies, especially if they can afford to shed a few pounds. The secret to losing weight quickly and safely is actually no secret: Eat fewer calories than you can burn, exercise regularly, even if it just means going for a brisk walk. These things are not difficult in themselves, but they are difficult to follow on a regular basis. If you want to complete it, remember that millions of people around the world are in the same situation as you. Persevere and you will eventually lose the ideal weight you desire.
For starters, you can create a diet plan. If you want quick results, you need to change your eating habits to start a healthier diet. However, this does not mean that you should starve. Hunger causes your metabolism – the process of burning fat – to slow down dramatically so it can store energy. You will not lose weight, on the contrary, you can gain weight.
It’s important to remember that your body is going through hormonal changes. It’s also natural to gain weight during hormonal changes. It is best to stick to a healthy, balanced diet that is consistent with the body’s hormonal fluctuations.
Beware of developing an eating disorder. Anorexia and bulimia are serious health issues that need to be addressed. If you think you have an eating disorder, trust someone you trust and seek help right away. Losing weight is not worth risking your life for.
Get to know the food pyramid. It is very important for healthy weight loss that you know how many servings you should be consuming each day to keep your body balanced and nourished in the right amount. Focus on the following foods and liquids:
glass of water while eating. It’s a much healthier choice for sugary drinks and artificial juices. Try adding a few lemon slices to the water. It will rid your body of toxins. Drink water often and in sufficient quantities.
At least 3 servings of fruit a day.
At least 4 servings of vegetables a day.
3 – 7 servings of protein: (meat, fish etc.) and dairy products (milk, cheese, yoghurt etc.) per day.
3-5 servings of healthy fats: (nuts, peanut butter, avocado, etc.) daily
Try to avoid simple sugars (refined and processed items like muffins, cakes, cereal, white bread, regular pasta). If you consume carbohydrates made from simple sugars, you will get puffy. Choose complex sugars like whole grains, sweet potatoes, whole grains, quinoa and couscous.
Create a menu for yourself. Find out what foods you should be eating and create a customized diet. Here are some suggestions on what to eat.
Breakfast idea: toast with a favorite spread. Bananas are rich in potassium. Try granola with skim milk and fruit.
Lunch Ideas: It is best to bring your own lunch from home. School meals can be unhealthy and you probably won’t be able to make too many decisions. Try a whole grain or multi-cereal sandwich made with lean chicken, ham, or egg fried in a little butter (instead of oil). Don’t use white bread — it’s made from bleached flour and contains very few nutrients. Add lettuce and greens (tomato, cucumber, lettuce, etc.); a glass of milk, a vegetable snack such as carrot and celery sticks.
Snack Ideas: Vegetables and fruits, plain yogurt and berries, a handful of nuts, veggies (like carrots, beans, mangetout) and a low-fat dip. Don’t buy raisins or nuts in yogurt or chocolate. Most of them contain a large amount of added sugar.
Dinner Ideas: One of the ideas is: ½ veggies, ¼ protein, ¼ carbs. If your parents make fatty meals for dinner, use a small amount and make a larger batch of salad. If you’re cooking for yourself: make brown rice (if you eat more lean meat than fat, it will help you), scrambled eggs, make a sandwich, or eat fish (it’s rich in omega-3 fatty acids, which nourish our brain benefit).
Follow the principles of healthy eating. Eat three meals a day and two snacks in between. Your meal should consist of the largest portion of vegetables, followed by protein and lastly carbohydrates. You can also have a dairy product with your meal.
Breakfast : carbohydrates, fruit, protein
Lunch : vegetables, protein
Dinner : protein, vegetables, carbohydrates
Snacks : fruits, vegetables, protein
Drink plenty of water every day. Try to avoid all beverages other than water and unsweetened tea. Water is the best liquid to keep you hydrated and will help your body burn fat and may even help your skin get rid of acne!
And as an added bonus, drinking only water means you don’t have a sugary or energy drink that can pack up to 800 calories in a single drink! Water is healthy, tastes good and is important for being slim.
If you still feel hungry after every meal, try a tall glass of water or unsweetened green tea before each meal. It helps you feel full and contains no extra calories.
To burn more calories, drink cold water. Your body has to expend more energy to warm up. A glass of cold water will also refresh you wonderfully after a long workout.
Eat everything in moderation. Try to focus on smaller portions, but don’t miss out on anything at all. Eat red meat once a week or a month, you’ll enjoy it so much more!
Exceptions include: fast food, sweets (chocolate, chips, candies, sugary drinks, etc.), and other processed foods (burgers, ice cream, etc.) Avoid the “one day I can do anything” strategy per week. This strategy doesn’t work. Instead, allow yourself to give a very small treat after dinner one day a week. If it’s unbearable for you, start rewarding after dinner each day and reduce the frequency until you reach one day a week. You can give the reward at any time of the day, but it’s better to give it after dinner because you’ll look forward to it all day.
Fast food and candy are highly processed, greasy and unhealthy. McDonald’s uses pork fat in their dishes, KFC fried french fries in lard and their thick ice cream cocktails contain almost no natural ingredients! These are all just preservatives and additives. You know what is good for you and what is not.
Keep your balance
Don’t avoid carbohydrates completely. Reduce your carbohydrate intake, but don’t avoid them completely. Aim to consume high-carb foods at about 50% of your diet. Your body needs glucose (carbohydrates) to function. Carbohydrates mean energy. Unless you want to be lethargic, tired and eventually gain weight, don’t avoid carbohydrates.
If you cut out carbohydrates altogether, especially at this stage of your life, your brain function and hormone production could be reduced.
Don’t fall into the trap of a low-carb Atkins diet. Recommend this diet to eat high-protein meat and fish, high in fat and cholesterol. Excessive consumption of animal proteins (eggs, butter, chicken, fish, yogurt, milk, beef, lamb, pork, turkey, etc.) is associated with an increased risk of heart disease and cancer.
Eat plant foods. This includes fruits, vegetables, beans, legumes, and whole grains. Base your diet on pillars like rice, oatmeal, couscous, quinoa, yellow potatoes, and sweet potatoes. The recommendation to consume potatoes and rice may sound strange, but you will not benefit from these foods. Take a look at the traditional Chinese diet, where people consume these starches regularly while being lean and healthy. Eat until you are full, but don’t overeat. Don’t limit yourself and don’t starve.
Don’t follow a low-calorie diet. These low-calorie products contribute to the development of eating disorders and weight gain. As a teenager you continue to develop. You need a daily calorie intake that is appropriate for your age/height/weight. For example, an active young woman should consume around 2,000 calories per day.
These low-calorie diets with a budget of 1,000 to 1,400 calories are usually diet plans for three, seven to 10 days, but a maximum of two weeks and do not last long. They want permanent weight loss and not just a one-time, quick fix.
You should eat under the strict and professional supervision of a doctor who will recommend you the ideal daily calorie intake depending on your height, weight, age, gender and level of physical activity, and only then will you achieve the ideal permanent weight.
Try to balance fats, carbohydrates and proteins. When you eat too much protein, your body turns the excess protein into glucose, which is what you’ve been trying to do by cutting back on carbs. On the other hand, fats have no effect on blood sugar and insulin levels.
Limit your daily fat intake to 35 to 60 grams. That means fats should make up 20% to 35% of your total daily intake.
Try to eat between 200 and 350 grams of complex sugars every day: whole grains, vegetables and fruits. This group should make up 60-70% of your daily caloric intake.
Aim for 55 to 95 grams of low-fat protein, which includes beans, legumes, nuts, and seeds. This group should make up 15-25% of your total daily calorie intake. Did you know that one cup of oatmeal contains 12 grams of protein? Spark your creativity and imagine other foods that contain protein in addition to meat, eggs and fish.
Integrate movement into your life. However, you should not make it mandatory. Even small changes bring great success and you will prevent weight gain again. If you create a healthy exercise plan now, it will surely accompany you into adulthood. Walk, run or bike to school instead of taking the bus. Walk with your dog. Do squats or push-ups while watching TV. Take a bike ride with friends and family.
Plan your entire week. Set up three days for intense training, e.g. B. jogging or a spinning class in the gym. For the next three days, do low-intensity exercise, such as B. Walks. Take a day off.
Don’t spend your days sitting on the couch in front of the TV. Try the exercise! Rapid weight loss can only be achieved through diet and exercise.
Exercise should last you. An exercise should last at least 30 minutes to an hour. A high-intensity workout should burn about 400 calories. If you don’t sweat during high-intensity exercise, you’re not exercising enough. You train honestly, when you sweat you can’t breathe and you’re thirsty.
Stretch. Remember to stretch before and after each exercise. Stretching also helps your muscles not form unsightly bumps like bodybuilders tend to do. When you’ve stretched properly, it looks like ballet flats to you.
It’s difficult to lose weight when you’re injured. But stretching and yoga can also help.
Start weight training. Muscle burns calories just because you have it. The more muscle you have, the faster you lose weight.
Invest in sports and hobbies that burn calories. Sport is great because it stimulates the spirit of competition and takes us further than we would normally go. You shouldn’t care what others say or if you’re “smart” enough to join a sports team, just ask to join. Here are some examples of sports that burn calories well:
Spinning / elliptical trainer : Spinning or elliptical trainers burn the most calories in women who weigh around 60 kg. The average woman burns 841 calories per hour spinning or exercising on a treadmill.
Downhill Skiing : Downhill skiing is another great way to burn calories. For some, it’s more fun than spinning. However, this activity is only possible if you live in an area where it snows and there are slopes for skiing. The average woman burns around 645-841 calories while skiing.
Basketball : Basketball requires good hand-eye coordination and the ability to walk around the court here and there. The average woman burns about 812 calories in a basketball class.
Soccer : Soccer players are considered to be the fittest athletes in the world. No wonder they run here and there on a very long field! Women burn 742 calories during a soccer lesson, and they still walk around and sweat.
Try yoga or pilates. Even if you don’t want to play a very intense sport, that doesn’t mean that there aren’t other options. Many women and girls prefer lower-intensity sports like yoga or Pilates. Both sports are great for burning calories, leaving you feeling refreshed and energized.
Yoga is a series of stretching exercises that originated in ancient India. There are different types of yoga that will help you burn different amounts of calories:
In hatha yoga , a student goes through a series of gentle exercises, focusing on posture and breathing, and the average woman burns 175 calories an hour.
Vinyasa yoga poses are already more complicated poses and associated with higher calorie burning. You can burn up to 445 calories per hour of exercise if you are an average woman.
Bikram Yoga is practiced in a room heated to 40°C and the average woman burns 635 calories during one hour of practice.
Pilates is a stretching and conditioning exercise that strengthens the core. It was founded by a German in the early 20th century and is trained by over 10 million people every day. Beginner Pilates helps you burn about 200 calories an hour, and the more you increase the difficulty, the more calories you burn.
To sleep well. You should sleep at least eight hours every night. If you’re still tired, try taking a 45-minute nap during the day. In this way, you can see big changes while losing weight.
This is especially important for school-age youth who have a demanding school regime. Get a good night’s sleep to allow your body to regenerate, relax, and produce the hormones needed to maintain your weight and maintain a healthy lifestyle.
Avoid alarm clocks. Try to go to bed as early as possible so that you wake up in the morning without an alarm clock. If you wake up after the alarm, you can disrupt your REM sleep phase and the wake-up call becomes uncomfortable for you. It’s always better to wake up slowly and at your own pace. If you know how many hours you usually sleep, go to bed earlier to meet your sleep requirements.
A sudden awakening interrupts the entire metabolic cycle and leads to the formation of more fat. Your system starts to react in the opposite way.
Put a glass of water by the bed. Usually we wake up because of thirst. The body needs water to burn more fat!
Sleep soundly and breathe deeply. When you sleep on your side, it’s harder for your body to keep blood circulating, which also helps with weight loss. Before falling asleep, lie flat on your back, breathe deeply and slowly. This will tell your body to go to sleep and start burning fat.