13 Simple Ways For Teenagers To Lose Weight
World Health Organization (WHO) warns that 1 in 10 adolescents is either obese or suffering from the weight. It is so because teenagers prefer fried foods and sodas to greens. But little do they know that teenage obesity could lead to diabetes, hypertension, and depression at an early age. Also, it could affect the quality of adult life.
Adolescents need to lose weight and there are 13 easy ways for teenagers to lose weight
- Avoid soda
Soda isn’t a healthy drink as it contains sugar that can increase your sugar level to more than the permissible limit that is 25 grams. You should take homemade lemonade, ice tea, berry juices, and watermelon whenever you want to drink a beverage.
- Trash the junk food
Say no to junk food as they contain trans fats, saturated fats, salt, and sugar. Also, they can add many calories to your body. When hungry, you should much on baked chips, baby carrots, cucumber, nuts, or plain popcorns. For your sweet tooth, you should rely on fruits instead of sweets.
- Increase your fiber and protein intake
Dietary fiber is necessary for good gut bacteria that improves digestion and protein prevents loss of lean mass during weight loss. And together dietary fiber and protein improve satiety to remove hunger pangs. Dietary fiber is found in fruits and vegetables like apples, orange, spinach, and carrot. For proteins, you can take eggs, fish, tofu, and mushrooms.
- Eat good fats
Omega-3 fatty acids are good for overall health. Similarly, oryzanol found in rice bran oil is good as it lowers bad cholesterol. You can consume olive oil, avocado oil, rice oil, flax seeds, melon seeds, sunflower seeds clarified butter, peanut butter, and sunflower butter.
- Be active
Teens need no reason to remain active as they have plenty of things to do like sports and dancing. You can do cycling, swimming, or jogging. The objective is to remain active instead of spending time with mobile games.
- Stay hydrated
Drink at least 2-3 liters of water every day to stay hydrated as dehydration could lead to toxin buildup leading to inflammation-induced obesity. For hydration, you consume soup, delicious smoothies, and detox drinks.
- Never skip breakfast
Have your breakfast within two hours of waking up and include protein, fiber, and healthy carbs in breakfast. A healthy breakfast can curb your hunger pangs and speed up your metabolism that will increase your weight loss rate.
- Avoid fast food items
Fried chicken, pizza, and burgers are unhealthy fast foods as they are loaded with bad fats and carbs. Taking fast food will increase the bad cholesterol levels in your blood and the risk of heart disease.
- Practice portion control
You need calories to keep going and your calorie demand depends on your activity. Teenage girls require 1400-2400 calories per day and boys need 1600-3000 calories. When you are looking for weight loss, you should practice portion control. For example, you should eat in a smaller place with one-fourth of the plate filled with fruits and vegetables and the rest of the plate with whole grains. Also, you can have one square of dark chocolate or one serving of baked chips.
- Practice yoga
Yoga can calm your body and mind. It can channelize the energy you need to keep going. It will help in controlling your hunger pangs during the weight loss process.
- Don’t take unnecessary stress
High school students often take exam stress. But you can control your study-related stress by taking tuitions. Worrying will only increase your stress leading to emotional eating and gaining more weight.
- Sleep well
Good sleep is needed for a healthy body and mind as sleep deprivation could lead to weight gain. You will feel lethargic and want to skip your daily exercises and activities if you aren’t taking at least 8-10 hours of sleep.
- Write your goals
Make realistic goals like losing how much do you want to lose in a week and what efforts you will make to achieve that goal. Also, write whether you have achieved the goal. If yes then reward yourself like buying a gift. And if not then look for reasons for failing to achieve the goal.
Disclaimer: Teenagers should practice weight loss methods only under the supervision of experts.