Obesity rates among American teens have risen sharply 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 is possible to lose weight if you have realistic goals, the right support, and a willingness to make lifestyle changes.Changing your diet, exercising, and staying positive will help you reach your weight loss goals if you want to lose weight quickly.
Step 1: Talk to a medical professional.
Making sudden lifestyle changes, even good ones, can harm an unprepared body and 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, so they should consult with a professional.Weight loss should be done in conjunction with guidance, especially for teens.A sensible plan, tailored to your specific 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 by attempting to do so.It is important to consult with a healthcare professional first.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, however, which 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 if they want 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.For your health and happiness, do it.
Step 4: It is unrealistic to lose weight fast.
Yes, 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 quickly, but slow and steady is the way to go.
Step 5: 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 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 restaurant meals.
It is possible to stick to your diet at a restaurant, but you don't know what's in your food 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 option.When you think you're sticking to the plan, it's frustrating to see weight gain or slowed loss.You can control what you put in your body by preparing your own meals.On the weekend, you might want to grab some food with your friends.You don't want to miss out on social life for your diet.Make sure to ask the waiter how the dishes you're interested in are cooked to prevent any surprises that might frustrate your diet.If they don't know the answers, ask them in the kitchen.Consider the portion sizes of restaurant food.Before you even start eating, ask if they have smaller portion options, or if you can put a portion of the meal into a "to go" bag.
Step 7: Measure your portion sizes.
If you live in the United States, you may 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 3oz.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 lots 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.Combining your diet change with an active lifestyle is the best way to get fast results.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, a trainer, or a 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.If 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.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.If you drink enough water, your body will not confuse thirst for hunger and you won't need to snack between meals.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.It is possible to keep your skin hydrated by drinking water.
Step 10: Don't drink your calories.
There are calories in energy drinks that don't satisfy your hunger.Water is good for your body because it's free of calories and it goes with every meal.If you need a morning pick-me-up, replace your Frappuccino with a black coffee.
Step 11: Do not follow fad diet.
It's tempting to try any of the many diet plans that promise quick results.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 soon 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: You can 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 have this thoughtful approach.The body stores energy when we eat more calories than we need to.It stores it as fat.We encourage the body to burn off excess fat by limiting our calories.
Step 14: Determine your level of activity.
Calorie counting helps 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 when you spend most of your day sitting, whether at a desk at school or on the couch at home.It 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 at school, 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 consume.
For teenagers of high school age, each activity level 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, which is 1,500 calories.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 intake.
It's worth repeating when it comes to teens and weight loss.Making sure you give your body 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.To keep track of how many calories you're consuming, use 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 calories.A bag of chips from the gas station might have 2.5, not 1 serving.You should input your calories accurately.
Step 18: Look up the calories in non-packaged foods.
You should be eating a lot of fresh fruits and vegetables that don't have nutrition labels on them.It's hard to tell how many calories you're consuming.You can look up the calories in these items online.To make sure you're getting your real calories, measure out your serving sizes.The best way to ensure accuracy is by measuring cups and food scales.
Step 19: It's a good idea to swap high- calories for low calories.
It's better to eat healthy options than it is to lose weight on your own.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 the low-carb plans.
The body converts sugars and starches into sugars that it can use for energy.Simple and complex carbs can be found in fruits and vegetables.Some low-carb diet focus on cutting out the latter.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 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.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 and triglyceride levels.It may reduce your risk of developing diabetes.The benefits are associated with any weight-loss regimen.As your body adjusts to a low-carb plan, you may experience headaches, fatigue, and other symptoms.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.
A lot of 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 provide you with nutrition.Any type of poultry, including chicken, turkey, and turkey patties, are typical foods on a low-carb diet.Any type of meat, assuming it hasn't been processed.bacons and hams that are cured in sugar are the most common culprits.All vegetables except for potatoes and parsnips are dark, leafy greens.There is a small amount of cheese and healthy fats and oils.
Step 23: It's a good idea to avoid foods with high levels of sugars.
Stop eating processed foods 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 sugar 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 not be eaten.Grains include pasta, bread, rice, and cereals.Some people cut all grains from their diet.Cut refined grains (white bread, white rice, regular pasta) out and opt for whole grain options.Although potatoes and parsnips are vegetables, their starch content makes them a bad 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 stay 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 why 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 can only succeed if root behaviors are identified and addressed.The right support network is important.If depression is at the root of your weight struggles, the proper help is needed before you worry about weight loss.Teen weight loss can be effective if the entire family is supportive.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: Think about your long-term goals.
Keeping yourself positive and motivated 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 great.
Step 27: Focus on the foods you enjoy.
You start to dread your meals when you frame your diet in terms of what you're missing.Don't think about what you cannot eat.Focus on the foods you are allowed to eat.You don't have to eat broccoli if you like carrots.If you can't eat bread, what are you going to do?You can still eat turkey from your sandwiches.A diet is not a punishment.If you make your meals enjoyable, you will look forward to them.
Step 28: You can 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.When you eat forbidden foods on cheat day, savor the experience.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.
Stick to your diet and hold yourself accountable.Sometimes the urge to accept an offer of a cookie or drink can get the better of you.Don't beat yourself up if you eat 100 calories too much.You can either work out a little harder tomorrow or eat a lot of healthy food.Weight loss is still a long-term process even though you want to lose weight fast.There will be little mistakes that 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 will get the most steps this week?