Obesity rates among American teens have risen over the past few decades due to more sedentary lifestyles and an abundance of calories.Being overweight or obese can lead to health problems at any age, but body image issues can add even more stress for teenagers struggling with their weight.It's possible to lose weight if you have realistic goals, the right support, and a willingness to make lifestyle changes.Changing your diet, exercising regularly, and staying positive will help you reach your weight loss goals if you want to lose weight quickly.
Step 1: It is a good idea to consult with a medical professional.
Making sudden lifestyle changes, even good ones, can harm an unprepared body, so it is advisable for anyone embarking on a diet to talk with a doctor or registered dietitian first.Teens often have unrealistic views of what constitutes a healthy weight and should consult with a professional.Weight loss should always be done in conjunction with guidance, especially for teens.A sensible plan, tailored to your needs, in combination with the right support network, will increase the odds of weight loss success and reduce the possibility of negative health impacts.
Step 2: Determine if you need to lose weight, and how much.
Many teens who are sure they need to shed pounds are actually already at a healthy weight because of the types of peer pressure and unrealistic body image ideals promoted in popular culture.In a culture where millions of teens would benefit from losing weight, many who don't need to lose weight end up endangering their health and well-being.It is important to consult with a healthcare professional before doing anything else.Setting realistic, healthy goals for your weight loss regimen is important if you want to lose weight.It is foolish to try to do this on your own.One way to gauge your goal for weight loss is by determining your Body Mass Index.For teen girls, online BMI calculator are available.It is not a substitute for medical advice from a professional, but it will factor in details like your overall health and medical and family histories.
Step 3: Make sure you do it in the right way.
Teens should only lose weight in order to improve their health and mental/emotional well-being.Being overweight can cause stress, negative self- image, and even a desire to harm oneself.A healthy weight loss plan can help resolve such issues under proper guidance and with the right emotional support network.Don't try to lose weight to make your boyfriend happy, or to look like a model in a magazine ad.Do it for your health and happiness.
Step 4: It is unrealistic to lose weight fast.
This article promises help in losing weight fast, but it needs to be a realistic term.Unless you are under the guidance of a physician, any regimen that averages more than two pounds lost per week is not safe or healthy.fad diet plans and quick fix plans can be bad for your health, and are not likely to address the root causes of why you are overweight.It is more likely that your weight will rebound back up after a short-term loss, which can have negative physical and psychological effects.Think about the old story of the tortoise and hare.We all want to lose weight fast, but slow and steady is the way to go.
Step 5: You should make your health a priority.
It can't be said enough for teens.Lose weight to improve your health and not to endanger it.The diet pills can have unknown and damaging side effects, and the starvation diet under 1600 calories can lead to ongoing health problems.Losing weight is not about long-term damage, but about changing your life for the better.The right support network, including family, friends, and experts, is important because teens can have trouble thinking in the long term.
Step 6: Limit the number of restaurant meals.
It's possible to stick to your diet at a restaurant, but you don't know what you're eating back in the kitchen.The first and last thing that went into the dish was butter, so you might think the fish is a great, low- calories option.It's frustrating to see weight gain or slowed loss when you think you're sticking to the plan.You can control what you put in your body by preparing your own meals at home.On the weekend, you might want to grab some food with your friends.You don't want to miss out on social life because of your diet.Make sure to ask the waiter if the dishes you're interested in are cooked the way you want them to be.If they don't know the answers, ask the kitchen.Consider the portion sizes of restaurant food.Before you even start eating, ask if they have smaller portion options, or if you should put a portion of the meal into a "to go" bag.
Step 7: You should monitor your portion sizes.
If you live in the United States, you might have a concept of meal size that is different from the rest of the world.While the serving sizes on our nutrition labels are accurate, the portion sizes we serve ourselves in restaurants and at home are enormous!You should start with less food than you think you need.The brain needs about 20 minutes to process how full your stomach is, so it's best to eat slowly.Continue to eat until you're satisfied.Measure your portion sizes with your hand.The recommended amount is 3 oz.There is a serving of meat in your hand.A cup of food is about the size of a fist, while 12 a cup fits into a cupped palm.
Step 8: Get a lot of exercise.
While changing your diet is essential to effective weight loss, regular exercise will enable you to burn off excess calories without sacrificing the nutrition of the food you consume.Reducing calories in part through exercise avoids this problem if you reduce calories strictly by eating less.You can get fast results if you combine your diet change with an active lifestyle.Staying active during your teen years raises your chances of staying active into adulthood, which will ensure a healthy weight down the road.To plan a safe and effective exercise program, talk to your doctor, trainer, or professional at the gym.Get at least one hour of moderate exercise a day.You don't have to grind it out at the gym by yourself if you make it fun.As long as you can stay focused, list your friends and make it a social activity.A sports team is a great way to spend time with your friends and get a lot of exercise.Walking has health and weight-loss benefits and is a good way to start.
Step 9: You should drink a lot of water.
No matter what diet plan you're on, drinking lots of water will help you lose weight and keep it off.A recent study shows that drinking 17 ounces.The rate at which the body burns calories increased for both men and women after drinking water.It's a good idea to drink enough water to keep your body hydrated and you don't need to snack between meals.You should drink a glass of water before you eat.Taking sips between bites slows you down and keeps you from eating too much.Don't be afraid to drink more if you drink at least 8 cups of water a day.Drinking water helps keep your skin hydrated.
Step 10: You should stop drinking calories.
There are calories in energy drinks that don't satisfy your hunger.Water is good for your body because it is free of calories and it goes with every meal.If you need a coffee in the morning, replace your Frappuccino with a black coffee.
Step 11: Don't follow fad diet.
It's tempting to try any of the many diet plans that promise rapid weight loss.Fad diet results in only temporary weight loss, usually from water weight.They pose real health risks if they are taken too far because they drastically limit what you can eat.You will feel terrible if you eat nothing but grapefruit for two weeks.As you return to a regular diet, the weight will come back.Don't eat cabbage soup for a week if you're on a diet that promises quick weight loss.
Step 12: Don't do a plan without guidance.
Some experts advise against calorie counting plans for teens because of the changing needs of growing bodies.The nutrition of the calories consumed needs to be emphasized first and foremost in any calorie counting plan.The advice of a health professional is the best way to set up your plan.
Step 13: Learn how to count calories.
There is a big difference between counting calories and eating less.Calorie counting makes sure you stay within your nutrition and energy levels.You may end up with malnutrition if you don't use this thoughtful approach.The body stores calories when we eat more than we need to.It stores it as fat.The body can burn off excess fat by limiting calories.
Step 14: Determine your activity level.
Calorie counting makes sure you spend more calories through activity than through food.You can't set your new limit until you know how many calories you burn a day.Sedentary lifestyle is where you spend most of your day sitting, whether at a desk at school or on the couch at home.Exercise is not part of your regular routine.Moderate activity includes being active throughout the day, staying on your feet, and doing heavier chores around the house.You make room in your schedule for exercise several times a week, whether on your own or with a team, and you work yourself hard during these sessions.You are very active and push yourself as hard as you can.
Step 15: If you want to lose weight, you need to know how many calories you burn and how much you should eat.
For teenagers of high school age, each activity burns approximately the following amount of calories per day.If you want to lose one pound per week, you need to eat 500 calories less per day than you burn.Under the supervision of a medical professional, teens who consume less than 1,600 calories per day should only go on a diet.
Step 16: Don't over-restrict your calories.
It's worth repeating when it comes to teens and weight loss.Making sure you have enough fuel to get through the day is the most important thing about counting calories.Pushing the limit will put a lot of strain on your vital organs and could result in serious health risks over time.It's bad for weight loss as your body gets tricked into thinking you're not hungry.It slows down weight loss when it lowers its metabolism and hangs onto fat as long as it can.You should not eat less than 1,200 calories a day.
Step 17: Count your calories carefully.
The FDA requires food labels to give accurate information.You can keep track of how many calories you are consuming by using the information on those labels.It's important to stay as close to your daily limit as possible.You can use websites and phone apps to track calories throughout the day.Some phone apps allow you to input calories by pointing your phone camera at the label.Measure out your serving size.A bag of chips from the gas station might have 2.5, not 1 serving.You should input your calories accurately.
Step 18: Look at the calories in non-packaged foods.
You should be eating a lot of healthy fresh fruits and vegetables that don't have nutrition labels on them.It's difficult to tell how many calories you're consuming.You can find the calorific count of these items online.To make sure you're getting your real calories, measure out your serving sizes.The best way to ensure accuracy is to measure cups and scales.
Step 19: It's a good idea to swap high calories for low calories.
Regardless of how healthy the food is, it's better to eat a balanced diet.Those foods are usually lower in calories.Foods with a lot of nutrition are low in calories.Fruits and vegetables like strawberries and carrots, as well as lean meats like chicken and fish, can be examples.
Step 20: You should be aware of low-carb plans.
The body converts sugars and starches into sugars that it can use for energy.Simple and complex carbs can be found as well as fruits and vegetables.Cutting out the latter is a focus of some low-carb diet.The biggest problem is probably the consumption of "empty carbs," or foods with limited nutrition value, like potato chips.There is no single way to reduce the amount of food you eat.Some plans allow a limited amount of complex carbs, while others cut them out of the diet completely.If you stick to the diet, cutting calories can help you lose weight quickly.60 to 130 grams of carbohydrates per day is a good baseline for a low-carb diet.The recommended diet for a regular, but still healthy diet is 325 calories per day.Again, your safest bet is to consult with a healthcare professional about low-carb diet options.Don't rely on what you hear in commercials or online.
Step 21: Consider the risks and benefits of low-carb diet.
Cutting carbs is a quick way to lose weight, but studies show that it can have other health benefits as well.It is not without risk.The evidence regarding long-term weight loss is less clear, but low-carb diet seem to be at least as effective as other diet in this area.It is possible to decrease your chances of heart disease by improving your cholesterol levels.It may decrease your risk of developing diabetes.These benefits are associated with any weight-loss regimen.You may experience headaches, fatigue, and other symptoms when you begin a low-carb plan.If you don't have enough sugar in your body, you're at risk of developing ketosis, a condition in which the body responds with unpleasant effects.
Step 22: You can fill your meals with foods that are low in calories.
Many people don't bother to count calories when they're on a low-carb diet.The foods you eat on a low-carb diet will fill you up and give you nutrition.Any type of poultry, including chicken, turkey, and ham, is a typical food on a low-carb diet.Any type of meat, assuming it hasn't been processed.bacons and hams are cured in sugar.Except for potatoes and parsnips, all vegetables are dark, leafy greens.A small amount of cheese is good for you.
Step 23: Don't eat foods with high levels ofCarbohydrate-rich foods.
Stop eating processed food is the best thing you can do for yourself.They fill your body with empty calories without providing any nutrition.Some people choose to cut sugars from fruits and juices out of their diet.The refined sugars found in soft drinks, candies, desserts, and breakfast cereals should be avoided at the very least.Fruits canned in syrup should be avoided.Grains include pasta, bread, rice, and cereals.Some people cut all grains out of their diet.Cut refined grains, such as white bread, white rice, regular pasta, and opt for whole grain options.Although potatoes and parsnips are vegetables, they are not a good fit for a low-carb diet.
Step 24: Track the amount of food you eat.
It's important to count your calories to make sure you're on track.If you've decided to limit, but not completely eliminate bread and rice, this is important.Make sure you keep track of your daily intake by using a food scale and measuring cups.
Step 25: Think about why you like to eat.
A lack of good information about healthy eating is one of the reasons people who are overweight tend to over- eat.This is one of the reasons why healthy, lasting weight loss is more than just trying to eat less.A proper weight loss plan needs to address root behaviors.The right support network is important because of this.If depression is at the root of your weight struggles, the proper help is needed before you worry about weight loss.When the entire family is supportive, teen weight loss is most effective.This doesn't mean that everyone needs to go on a diet, but that they need to change their eating habits with more healthy alternatives.
Step 26: Do you have long-term goals?
Keeping yourself positive is the hardest part of a diet.Don't think about what you're missing.When you can feel comfortable in your own skin and wear the clothes you want to wear, it will feel good.If you stick to your plan, you will look and feel better.
Step 27: Focus on the foods you like.
You start to dread your meals when you frame your diet in terms of what you're missing out on.Do not think about what you can't eat.Focus on the foods you're allowed to eat.You don't need to eat broccoli if you like carrots.If you can't eat bread, what do you do?You can still eat turkey from your sandwiches.A diet isn't a punishment.If you make your meals enjoyable, you will look forward to them.
Step 28: You should give yourself a cheat day.
It can be hard to give up a food you really love, even if you try to focus on the positives.You may give up if you deny yourself completely.One way to avoid this is to have a cheat day a week.After the day is over, you will have satisfied all your cravings and will be ready to put in another six days of healthy eating.Don't cheat hard.Don't savor the experience when you eat forbidden foods on cheat day.Make the experience last longer by eating the burger slowly and enjoying it with all five senses.
Step 29: You should forgive yourself for slip-ups.
It's important to stick to your diet.Sometimes the urge to accept an offer of a cookie or soft drink can get the better of you.Don't worry about it if you ate 100 calories too much.You can either work out a little harder tomorrow or eat a lot of healthy food.Don't forget that weight loss is a long-term process even though you want to lose weight fast.Mistakes won't ruin your diet.Cut yourself some slack and stick to your plan.You will get there soon enough.
Step 30: Discuss your journey with other people.
It's great to get feedback and support from other people.If you have a friend or two who are also trying to lose weight, talk to them about your struggles and how you're feeling on good days.There are a lot of people who are going through the same thing that you can talk to in online weight loss forums.If you want more support and information, join a respected weight-loss program.Weight-loss centers can be found in many hospitals and medical clinics.A friendly competition with friends and relatives can help you reach your goals.Who can get the most steps in this week?