Most teenagers feel a little uncomfortable with their bodies, especially when they gain a few extra pounds. The secret to losing weight safely and quickly isn't quite a secret: eat fewer calories than you burn and exercise consistently, even if you're just taking a brisk walk. While these are not difficult things, maintaining consistency is tricky. Whenever you get discouraged, remember that millions of people have been through this. Hold on and you'll lose the weight you want to lose.
Part 1 of 4: Changing the Feed
Step 1. Start with the diet
To get quick results, you need to make your eating habits healthier. That doesn't mean you should go hungry, of course. Starving yourself slows down the metabolism - the process used by the body to burn fat - and causes the body to accumulate energy. You won't lose weight and, depending on the case, you may even end up gaining a few pounds.
- Remember that the body goes through a lot of changes in adolescence due to hormonal fluctuations. It is natural to experience weight fluctuations during this phase; maintain a healthy and consistent diet so that your body can go through hormonal changes in a natural way.
- Seek treatment for eating disorders. Anorexia and bulimia are serious problems that need to be monitored by a healthcare professional. If you believe you are suffering from a disorder, seek immediate help: weight loss is not more important than health.
Step 2. Understand the food pyramid
Knowing the portions of the different types of food that should be eaten each day is essential for you to lose weight in a healthy way. Try to eat and drink:
- A glass of water with meals. Water is always better than sugary and artificial drinks. Add a few slices of lemon to the water to rid the body of toxins. Drink as much water as you can as often as possible.
- At least three servings of fruit a day.
- At least four servings of vegetables a day.
- Three to seven servings of protein: (beef, fish, etc.) and dairy products (milk, cheese, yogurt, etc.) per day.
- Three to five servings of healthy fats: (nuts, peanut butter, avocado, etc.) per day.
- Eat simple carbohydrates (refined and processed products such as muffins, cereals, French bread, pasta, etc.) without overdoing it. Consumption of carbohydrates from artificial sugars and refined carbohydrates causes bloating in the body. Prefer complex carbohydrates such as whole grains, sweet potatoes, yams, brown rice, quinoa and couscous.
Step 3. Create your own menus
Get to know healthy foods to design a menu that's right for you. Try some of the suggestions below.
- Breakfast: Make a toast with your favorite topping. Also try bananas (rich in potassium) or cereals with skim milk.
- Lunch: take lunch from home whenever possible. If you have lunch at school, the options may not be very varied. Bring a whole-grain or multi-grain sandwich with chicken, ham or eggs (fried in butter, not oil). Non-whole breads contain few nutrients, so avoid them. Top off the sandwich with a salad, have a glass of juice and eat some loose vegetables (like carrots and celery).
- Lunch: vegetables and fruits; natural yogurt with fruit; chestnuts; non-greasy sauces. Do not buy nuts and raisins covered in yogurt or chocolate, as the addition of sugar does away with the healthy side of such foods.
- Dinner: If your parents only cook fatty dishes, eat a little and complement the meal with a salad. If you know how to cook, try keeping the following proportion on your plate: 1/2 of vegetables and vegetables, 1/4 of protein and 1/4 of carbohydrates. The options are diverse: cook brown rice and pair it with lean meat, scramble eggs, make a sandwich or eat a type of fish (rich in omega 3, which is great for the brain).
Step 4. Follow the basic rules of healthy eating
Eat three meals a day and have two snacks in between. The portion of vegetables must be greater than the protein portion, which must be greater than the carbohydrate portion. Include dairy at will.
- Breakfast: carbohydrates, fruits, proteins.
- Lunch: vegetables, proteins.
- Dinner: proteins, vegetables, carbohydrates.
- Snacks: fruits, vegetables, proteins.
Step 5. Drink lots of water
Avoid drinks other than water or unsweetened tea. Water is the best fluid to keep you hydrated, as well as helping to burn body fat and make your skin healthier.
- As a bonus, drinking only water should help control calories. Did you know that sugary and energy drinks can contain up to 800 calories? This is equivalent to almost half of the recommended calorie intake for the entire day. The water is healthy and tasty, enjoy!
- If you are still hungry while eating, start having a glass of water or green tea (no sugar) before meals. You will be more satiated and without adding extra calories.
- Drink cold water to burn more calories, as your body will spend more energy trying to get warm. A glass of ice water also helps to refresh the body after physical activity.
Step 6. Eat everything in moderation
Instead of cutting out food completely, just control consumption. Eat red meat once a week or a month and you're sure to enjoy it more!
- Exceptions: completely cut out fast foods, sweets (chocolates, soft drinks, etc.) and other unhealthy foods (such as ice cream, for example). Avoid the famous strategy of allowing yourself a day off on your diet, as this usually makes you overdo it. Pick a day of the week to eat some junk food after dinner. Do this every day at first, but gradually reduce consumption. The candy can be consumed at any time of day, but leaving it for after dinner is better because it will keep you waiting all day.
- Fast foods and sweets are highly processed and unhealthy. Foods are usually fried in lard and milkshakes hardly contain natural ingredients! Know how to recognize which foods are good for you!
Part 2 of 4: Keeping a Balance
Step 1. Don't cut carbs completely
The idea is to limit carbohydrate-rich foods to no more than 50% of meals. The body needs glucose (carbohydrates, which are converted into energy) to function properly. Don't completely eliminate carbs to avoid becoming a zombie!
- Cutting carbohydrates, especially during adolescence, impairs brain function and hormone production.
- Don't fall for deceptive diets that recommend cutting carbohydrates and increasing your consumption of meats rich in protein, saturated fat and cholesterol. Excessive consumption of animal protein (eggs, butter, chicken, fish, yogurt, milk, red meat, etc.) is usually associated with high rates of heart problems.
Step 2. Eat lots of vegetables
Fruits, vegetables and grains are important for food. Base your diet on foods such as rice, oats, couscous, quinoa, potatoes and sweet potatoes. As counterproductive as it may seem to eat white rice and potatoes when trying to lose weight, know that such foods won't make you any fatter! Just look at the Chinese, who consume high levels of rice and are mostly lean. Eat until full, but not enough to be bloated. Don't go hungry.
Step 3. Don't go on a low-calorie diet
Such diets contribute a lot to the development of eating disorders and weight gain. You are growing up and need adequate caloric intake for your age, weight and height. For example, an active teenager should consume at least 2000 calories a day.
- Diets that recommend consuming 1000 calories a day are usually limited to a maximum of two weeks, as they don't work in the long run. Try to lose weight in a controlled and healthy way!
- Talk to a nutritionist to find out what healthy calorie intake is recommended for you to be able to lose weight. The professional must take your health and history into consideration when setting up the eating plan.
Step 4. Balance your consumption of fats, proteins and carbohydrates
Excess protein is turned by the body into glucose, just as carbohydrates do. On the other hand, fats do not change insulin and blood sugar levels at all.
- Consume between 35 to 60 grams of fat a day - equivalent to about 20% to 35% of the day's total calorie intake.
- Eat 200 to 300 grams of complex carbohydrates a day - equivalent to about 60% to 70% of the day's total calorie intake. Find complex carbohydrates in whole grains, vegetables and fruits.
- Eat 55 to 95 grams of low-fat protein - equivalent to about 15% to 25% of the day's total calorie intake. Did you know that a cup of oats contains 12 grams of protein? Don't think that you can only consume protein through meat, eggs and fish. Find proteins in grains, vegetables, nuts and seeds.
Part 3 of 4: Exercising
Step 1. Include physical activity in your daily life
Don't treat exercise like a boring chore: small changes make a difference and help keep you from getting fat again. Create an exercise plan that will last a lifetime. Walk, jog or cycle to school instead of hitchhiking or using public transport. Run your dog or do push-ups while watching TV.
- Plan the entire week. Choose three days for intense exercise like jogging or cycling at the gym. Do low-intensity exercise for the other three days. Take a day off in the week.
- Don't spend your afternoons watching TV on the couch. Work out to lose weight! Controlling food is not enough.
Step 2. Don't give up on exercises quickly
An exercise session should last from 30 to 60 minutes for you to burn about 400 calories. Lack of sweating during a high-intensity workout indicates that you are not using the required intensity. You'll know you're doing everything right when you're sweating, panting, and thirsty.
- Stretch before and after exercise. Stretching helps curb muscle growth so you don't look like a weight lifter. A well-done stretch will make you look like a ballerina.
- It's hard to lose weight when you're injured. Do stretches and yoga then.
- Do some weight training. Muscles burn calories just by existing; the more muscle you have, the faster you will lose weight.
Step 3. Invest your time in sports and activities that burn calories
Sports are great for harnessing competitive energy and getting us more involved. Don't worry about others' comments or your "skills"; find a group of girls doing something you are interested in and ask to join them. Some interesting activities:
- Elliptical Workout: Ride or ride the gym's elliptical to burn 840 calories an hour.
- Skiing: a great way to burn a lot of calories quickly, but it can only be considered a viable alternative for those who live in countries with mountainous regions and snow. On average, about 700 calories are burned during the activity.
- Basketball: The sport requires good eye and hand coordination, in addition to the ability to run a lot. A game of basketball typically burns about 800 calories an hour.
- Football: Female football players are some of the fittest athletes in the world, which is no surprise, after all, they spend a lot of time running around. Soccer players burn about 750 calories an hour.
Step 4. Try yoga or Pilates
You don't have to play a super rigorous sport to burn calories. Many women prefer less intense activities that also help them lose weight and energize their bodies.
- Yoga, which includes a series of stretches, originated in India. There are different types of practice, each burning a different amount of calories:
- O Hatha Yoga, which includes a series of exercises focused on posture and breathing, burns an average of 175 calories per hour.
- O Vinyasa yoga, with harder and faster positions, burns about 445 calories per hour.
- O bikram yoga (or Hot Yoga), practiced in an environment with a temperature of 40.5°C, burns about 635 calories per hour.
- Pilates includes a series of stretches and body conditioning that work the torso of the body. It was designed by a German in the early 20th century and has over 10 million practitioners today. Beginner Pilates burns about 200 calories per hour, a number that increases with difficulty.
Part 4 of 4: Sleeping well
Step 1. Get a peaceful night's sleep
Try to sleep eight to ten hours a night. If you're still tired, supplement your sleep with a few naps during the day. Regular sleep helps control weight gain.
Sleep is very important, especially during adolescence. Sleep well every night so your body can rest and produce the hormones needed to maintain a healthy weight
Step 2. Avoid alarm clocks
Try to sleep earlier so you don't need an alarm when you wake up, as alarm clocks disrupt the REM sleep cycle, causing you to wake up and remain sleepy. Wake up slowly and at your own pace; to do this, find out how long you usually sleep and try to go to bed at a suitable time.
Waking up suddenly breaks the cycle that destroys fat in the body, causing fat accumulation
Step 3. Keep a glass of water near the bed
Many people wake up at night from thirst and the body needs the energy of water to burn even more fat.
Step 4. Sleep on your back and breathe deeply
Sleeping on your side impairs blood circulation, which helps with weight loss. Lie flat on the bed, inhale deeply and hold your breath. Slowly release your breath to "force" the body to fall asleep and begin to control the accumulation of fat.
- Control your sugar consumption. Avoid sweets, chocolates and cookies.
- Physical fitness will reward you over time. Exercise will satisfy you more than eating fatty or sugary foods.
- Get rid of the bullshit you have at home. You will be less tempted to eat if they are not within reach.
- Spread some inspiration around the house to remind yourself of your goals and stay motivated.
- Make a list of things to do when you feel like eating. Practice exercises, solve problems or do some activity.
- Don't overdo the exercises. You will be sore and need longer breaks to exercise again.
- To change your exercise routine, take dance lessons (or practice watching videos on the Internet) for at least half an hour three times a week.
- Chew a lot and slowly. The brain needs 20 minutes to register that you've eaten and are full. By eating slowly, you will be full without overdoing it.
- It is not possible to lose weight from a specific location. Doing more sit-ups will not create a flat stomach, it will only strengthen the muscles in the area. Weight loss will be distributed according to your genetics.
- Weigh yourself once a week to monitor progress. Weighing yourself every day is not ideal as your weight fluctuates daily. Don't be surprised if you lose measurements and gain weight, as this is likely a result of increased muscle mass.
- Weight isn't just body fat - muscle weighs too. Starving yourself will weaken your muscles and metabolism, which can ruin your health. You'll gain more weight after starving for a while, as your metabolism goes into "alert state" and defends itself by increasing the weight at every opportunity.
- Consult a doctor if you are significantly overweight. The above plan is only recommended for girls looking to lose between 5 kg and 10 kg.
- Consult a physician before starting any diet for professional evaluation.
- Know what weight is considered normal for you. Don't try to lose weight just to look like others. There is nothing wrong with not being too thin, as being thin can also be harmful.
- Puberty causes weight gain in many girls. Your body will change and you must accept your curves!