Teenage years are the hardest. This is the time when girls are under a lot of pressure – exams, boy problems, career plans, etc. And to make it worse, obesity and eating disorders have joined the “teenage problems” club. According to a report, a whopping 21% of teenagers are obese in the US (1). And CNN reports that 5.6% of teenage girls are obese (2). Sadly, teenage obesity leads to self low-esteem, bulimia, teenage diabetes, etc.
So, what should you do if you are a teenager and need to lose weight? Well, there are correct ways to do it. Swipe up to reveal them!
1. Talk To Your Doctor
The first and most important step is to find out if you need to lose weight. Factors like genetics, activity levels, height, weight, medical history, and body type play a vital role when it comes to weight loss. Your doctor is the best judge to determine if you must lose weight. If he/she says yes, follow these next steps.
2. Ditch That Soda Forever
I know, I have already broken your heart with those words, but you need to accept this fact. Sodas come loaded with empty calories. They not only add weight over a period but also affect your skin’s appearance.
If skipping them altogether is too much for you, at least opt for low-calorie or diet versions. You must also skip other beverages like caffeine and avoid packaged foods as well.
3. Bunk Junk
I know, this is harsh too. Junk food always makes you gain bad and stubborn fat, which gets difficult to lose later. So, unless you bunk junk food, you cannot dream of losing weight. Here is how you can start:
- If giving up everything seems impossible, choose one and trade the others for healthier options.
- There is no problem if you cannot give up your popcorn. But, trade your cold drink with a bottle of flavored mineral water or plain water.
- Replace chips with your favorite sandwich with roasted nuts.
- If you crave for sweets, how about having more of fruits than ice cream? Low-fat frozen yogurt topped with fresh fruits can be equally tempting and satisfying.
5. Never Skip Breakfast
Breakfast is the most important meal of the day. If you are used to skipping it every day, think again. This could very well be the reason behind your weight gain.
Experts say that you must have your breakfast within 60 minutes of waking up in the morning. A good breakfast should have a balance of protein, fiber, and healthy carbs, which helps kick-start your metabolism, helping you lose weight faster.
Give beverages a thumbs down and opt for fresh fruit juices and fruits. A good breakfast makes you eat lesser and curbs your hunger pangs and cravings throughout the day.
6. Say No To Fast Foods
Fast foods like fried chicken, burger, and pizza are super unhealthy and loaded with bad fats and carbs. As a teenager, it must be tough to have whole foods as fast food is more fun. But, putting your health at risk is definitely not fun. The trans fats present in the fast foods can elevate the bad cholesterol levels and gradually make you prone to heart disease. No kidding!
7. Play, Play, And Play
Yes, you read that right! Playing can actually help you lose weight the right way. Put aside your PlayStation, XBox, and smartphone.
Get out in the open and indulge in various sports. They help you stay fit (read lose weight), impart team building skills, and improve focus and concentration.
If you don’t enjoy tennis or badminton, try your hand at cycling or running.
8. Try Your Hand At Yoga
Yoga is one of the best remedies for losing weight, and this holds true across generations. It gives you the power to combat other changes in your body and life and is the best way to attain a calm mind, body, and soul. Moreover, it channelizes more energy into your body and helps control your metabolism. If you find regular yoga boring, try aerial yoga or do a mixed workout that includes yoga.
9. Take Exams Easy
It’s easier said than done, especially when you are in high school and will be going off to college soon. This is where you, as a young adult, need to learn to train your brain. Stressing about exams, whether you have studied or not, is wrong. If you are well-prepared, teach a fellow student. It will help in your revision. And if you have not studied, do it. Worrying and cribbing will only make you eat more (emotional eating) and more prone to obesity and prediabetes.
10. Sleep Well
Sleep deprivation can lead to weight gain as it causes stress. This, in turn, leads to emotional eating. You tend to reach out for unhealthy foods and binge even if you aren’t really hungry. This can make you feel lethargic all day and even compel you to skip your daily exercises and other activities. If you want to avoid this,
always stick to a sleep schedule. Try to wake up and go to sleep at the same time every day.
Also, never fall asleep with the TV on. The light disrupts your sleep pattern and prevents you from getting a good night’s sleep.
These are the 10 ways in which you can lose weight. Before I sign off, here are a few points you should keep in mind.
Points To Remember
- Eat healthy. Have 5-6 meals a day (every 2-3 hours).
- Avoid fad diets.
- Do not take weight loss pills.
- Avoid energy drinks.
- Learn self-control.
These tips will surely help you get rid of the extra inches and become healthy and fit again. So, go ahead and plan your meals, write down your goals, paste post-its to stay motivated, and take up the challenge. Good luck!
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