16 Healthy Weight Loss Tips for Teens
Weight loss will be followed by fatigue and constant tiredness.
Losing excess body fat can improve health and boost self-esteem and confidence.
However, it is important for teenagers to lose weight in a healthy way through diet and lifestyle changes that can nurture a growing body and follow in the long run.
Here are 16 healthy weight loss tips for teens.
1. Set healthy and realistic goals
Losing excess body fat is a great way to stay healthy. However, it is important to have realistic weight and body image goals.
It is important for overweight teenagers to lose excess body fat, not body weight, but always focus on improving health.
Targeting a realistic weight may be helpful for some teens but improving diet and increasing physical activity may be more effective overall.
It is important that adolescents have healthy role models and they understand that everyone has different body types.
Support at home and family support at school and education can help strengthen the successful teenager's weight loss and positive lifestyle changes.
2. Cut out sugary drinks
An easy way to lose excess weight is to reduce sugary drinks.
Excess sugars are added to sodas, energy drinks, sweet tea and fruit drinks.
Studies show that high intake of added sugar can lead to weight gain in adolescents and increase the risk of certain health conditions such as type 2 diabetes, non-alcoholic fatty liver disease, acne and tooth decay.
Research suggests that adolescents are more likely to consume sugary drinks if their parents do, but it is beneficial to avoid these unhealthy drinks as a family.
3. Add physical activity
You don't have to join a sports team or gym to stay physically fit. Simply sitting down and shifting more is a great way to shed excess body fat.
Increasing your overall daily activity can also increase muscle mass which helps your body burn calories more efficiently.
The key to getting in shape and staying in shape is finding an activity that you really enjoy that may take some time.
Try a new game or activity every week until you find one that works for you. Walking, boating, walking, soccer, yoga, swimming and dancing are some of the things you can try.
Other great ways to increase the level of activity is to take part in activities like hobbies like park or beach cleaning for active hobbies.
Additionally, staying active can help improve your mood and have been shown to reduce depressive symptoms in adolescence.
4. Burn your body with nutritious food
Rather than focusing on calorie content, choose foods based on their nutritional concentration that reflect the amount of nutrients, including vitamins, minerals, and fiber.
As adolescents continue to grow, they have a higher demand for certain nutrients, such as phosphorus and calcium, than adults.
Vegetables, fruits, whole grains, healthy fats, and nutritious protein sources can not only nourish, but also promote weight loss.
For example, the fiber found in vegetables, whole grains, and fruits, as well as the proteins found in egg, chicken, bean, and nut sources can help you maintain your full diet and avoid eating. in excess.
Additionally, research shows that many teens do not adhere to recommendations for nutritious foods, making it even more important to include these healthy foods in their diet.
5. Don't avoid fat
Since their bodies are still developing, babies and teens need more fat than adults
When it comes to losing weight, it is common to reduce the sources of fat in the diet due to the calorie content, but eliminating too much fat can lead to more growth and a negative impact on growth.
Rather than reducing your fat intake, focus on replacing unhealthy fat sources with healthy ones.
Fried foods with nuts, seeds, avocados, olive oil and fatty fish and sugary baked goods can promote healthy weight loss by replacing domestic unhealthy fats
Healthy fats not only provide your body with fuel, but are also critical for proper brain development and overall development.
6. Added limit Sugars
Teens eat large amounts of additional sugars, such as candy, cookies, sugary cereals, and other sweetened processed foods.
When trying to improve health and lose excess body weight, it is important to cut down on added sugars.
This is because foods high in added sugar are low in protein and fiber, which can whet your appetite and cause you to eat more throughout the day.
A study of young women found that those who drank high-sugar beverages in the morning were more likely to feel hungry and ate more at lunch than those who ate a low-sugar breakfast.
Foods high in sugar not only quench hunger, but can also have a negative effect on academic performance, sleep, and adolescence.
7. Avoid fad diets
The pressure to lose weight quickly can make teens try a fad diet. There are countless fad diets promoted by some popular celebrities.
It is important to understand that diets, especially fat-limited diets, rarely work in the long term and can even be harmful to health.
Extra-regulated diets are very strict and rarely provide all the nutrients your body needs to function at its best.
Also, eating too few calories can lead to weight loss because your body reacts to limited food intake.
Rather than focusing on short-term weight loss, teens should focus on achieving slow, steady, and healthy weight loss over time.
8. Eat your vegetables
Vegetables are packed with important nutrients like vitamins, minerals, and fiber.
They contain powerful compounds called antioxidants that protect your cells from volatile molecules (free radicals) that can cause damage.
In addition to being highly nutritious, studies have shown that consuming vegetables helps teens maintain and maintain healthy body weight.
Vegetables are high in fiber and water, which can help you feel fuller and more satisfied after eating. This keeps your appetite stable throughout the day and reduces the chances of overeating.
9. Do not avoid food
While it may seem that avoiding food will help you lose weight, it can actually cause you to eat more during the day due to hunger.
Studies show that adolescents who skip breakfast regularly are more likely to be obese.
Adolescents should prefer a balanced diet rather than skipping breakfast or snacking on a high-sugar snack bar.
Also, choosing a high-protein balanced breakfast can help keep you motivated and satisfied until your next meal.
A study of 20 adolescents found that those who ate a high-protein egg-based breakfast were less hungry and those who ate a low-protein cereal-based breakfast ate less breakfast.
10. Dutch diet food
Foods and beverages marketed as "diet safe" may contain artificial sweeteners, unhealthy fats and other ingredients that are not good for your health.
Synthetic sweeteners such as aspartame and saccharomyces have been linked to health problems such as anxious stomachs, migraines and in some studies even weight gain.
Additionally, diet foods and beverages are often highly processed and rarely contain the nutrients that a growing body needs.
Instead of buying diet items, fill out meals for whole and unconstructed, meals and snacks.
11. Try Out Mindful Eating Parctices
Eating Mindful means focusing on food to build a better relationship with eating habits, body awareness and food control.
Adolescents often eat meals and snacks on the go or when distracted by televisions or smartphones, which can lead to overwork.
Depressed eating habits such as eating slowly, enjoying food at a table and chewing food well, can lead to weight control and a better relationship with food.
Furthermore, research shows that depressed eating helps adolescents make less emotional food choices, which can improve healthy body weight.
Parents and siblings can also practice depressive eating to help adolescents try to develop healthy eating habits.
12. Stay well hydrated
Drinking enough water is important for overall health and can help you maintain a healthy weight.
Water-based sugary drinks, such as soda and sports drinks, instead reduce excess calorie intake and promote healthy weight loss.
Also, drinking water throughout the day can control your appetite and reduce the urge to snack when you are not hungry.
Being properly hydrated can also improve academic and athletic performance.
13. Do not compare yourself with others
Feeling the pressure of looking in a certain way can ruin someone's body image and teenagers seem to be more sensitive to body image than other ages.
Peer pressure, social media and celebrity influences can make teenagers feel dissatisfied with their bodies.
When trying to be healthy by losing excess weight, it is important to understand that each person’s body is unique and people lose weight at different rates.
The weight loss journey should not be triggered by the need to look like anyone else. Losing weight should be seen as a way to become healthier, happier and more confident about your own skin.
Try not to compare yourself to unrealistic values. Instead, use self-empowerment and a positive body image to inspire your new healthy lifestyle.
14. Reduce stress
Causes of stress hormone changes, such as elevated levels of the hormone cortisol, can increase appetite and lead to weight gain.
While it's okay to have some stress in your life, having too much stress can have a negative effect on weight loss.
Participating in activities such as yoga, meditation, gardening, exercise, and spending time outdoors help reduce stress and promote feelings of relaxation.
If you are experiencing undue stress, school therapists or psychologists are a great source of stress relief techniques and can provide support when you feel overwhelmed.
15. Cut down on processed foods
Although it is perfectly healthy for teens treated at this time, eating a lot more processed foods can lead to weight gain and loss.
Most processed foods are high in calories but low in important nutrients like fiber, protein, vitamins, and minerals.
When trying to lead a healthy lifestyle, food and snacks should revolve around vegetables, fruits, healthy fats, and nutritious, high-protein foods.
Processed foods such as candy, fast food, sugary baked goods, and potato chips should be enjoyed occasionally as a treat and should not be consumed on a daily basis.
Rather than relying on processed and prepared foods, teens can participate in the kitchen and prepare homemade meals and snacks with healthy, whole foods.
16. Get enough sleep
Getting enough sleep is essential to maintaining healthy body weight.
Studies show that adults who don't get enough sleep gain more weight than those who get the recommended seven to eight hours a night.
Teens need more sleep than adults. In fact, experts suggest that teens get 9 to 10 hours of sleep a night to work at their optimum level.
To get a good night's sleep, make sure your bedroom is dark and avoid distractions like using the TV or your smartphone before bed.
What if weight loss doesn't work?
There are other reasons that teens may find it difficult to lose weight even after following a healthy diet and lifestyle.
Get the correct diagnosis
Certain conditions, such as hypothyroidism, polycystic ovary syndrome (PCOS), and depression, can lead to sudden weight gain.
If you find that you are having a hard time losing weight, talk to your doctor about your symptoms.
They can try or recommend a specialist who can help rule out a treatment condition that may be causing the weight gain.
Warning signs of a chaotic eating
Bulimia nervosa, anorexia nervosa, and binge eating disorder (BED) can affect people of all ages and can develop into adolescence.
If you think you are struggling with an eating disorder, tell a trusted parent or adult.
Parents who notice symptoms of a possible eating disorder in adolescence should consult their GP or pediatrician for information on treatment options.
The symptoms of eating disorders vary by type. Examples of warning sign observations include:
Constant or repetitive diet
Avoid social situations that involve food
Evidence of nausea or vomiting.
Extra practice
Obsession for body shape and / or weight.
Social withdrawal and isolation
Avoid frequent meals or snacks
Strict weight loss or gain
SUMMARY:
Certain medical conditions like polycystic ovary syndrome and hypothyroidism make weight loss difficult. If eating disorders are suspected, consult a trusted medical professional for help.
BOTTOM LINE
Losing excess body weight can improve adolescent health, self-esteem, and overall quality of life.
However, it is always important to do healthy and safe weight loss exercises to reach your goals.
An effective way to lose weight in teens is to cut down on added sugars, get enough exercise, and eat nutritious whole foods.
Teens need to keep in mind that having a truly healthy body does not mean reaching a certain weight or adjusting to a certain shape.
Nourishing your body with nutritious foods and taking care of it with physical activity and self-esteem are some of the best ways to achieve optimal health.
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