Weight-loss tips Cut down on calories, especially added sugars Choose healthy foods instead of junk foods - calories should contribute to nutrition Decrease the amount and portion size of food you eat Limit calories from drinks Be more active Get adequate sleep Limit sugary drinks Limit drinks with sugar and calories, such as soda pop, Gatorade, Fruitopia, flavored waters, and other sweetened beverages.
These drinks can add calories a day to your diet with little to no nutritional value. Water is the best fluid to drink. If you don't like plain water, make an herb or fruit-infused water. Note: There is emerging research that suggests that the sugar-free sweeteners contribute to weight gain by altering the gut bacteria, so these might not be the best recommendation either.
Eat plenty of fruits and vegetables Fruits and vegetables are naturally low in calories and rich in nutrients, and should be included in each meal and snack. They will help you feel fuller and provide the nutrients your growing body needs. Try to include one fruit or vegetable at every meal and snack to get a total of at least 5 servings every day.
Pick a wide variety of colors. If you don't like vegetables, make a vegetable puree and add it to sauces, smoothies, and other foods. You can't taste them this way but you still get the nutrition and fullness from them. Eat a variety of foods Make sure you eat a wide variety of foods. You should include foods from each food group every day unless you have an allergy to that food. These groups include: Whole grains.
Fruits and vegetables. Proteins meats, peanut butter, nuts, eggs, beans, dairy. Limited amounts of fats and oils. Use herbs and spices to flavor your foods. Avoid foods with added sugars. This decreases the chances of overeating by keeping your appetite stable throughout the day. Although skipping meals may seem like it would help you lose weight, it may actually cause you to eat more throughout the day due to hunger. Studies show that teens who skip breakfast are more likely to be obese than those who regularly consume breakfast Instead of skipping breakfast or reaching for a quick, high-sugar snack bar, teens should make eating a balanced meal a priority.
Additionally, choosing a balanced breakfast higher in protein can help keep you fueled and satisfied until your next meal. A study in 20 teen girls demonstrated that those who consumed a higher-protein egg-based breakfast were less hungry and snacked less throughout the day than those who ate a lower-protein, cereal-based breakfast Artificial sweeteners like aspartame and sucralose have been linked to health issues, including stomach upset, migraines, and even weight gain in some studies Plus, diet foods and beverages are usually highly processed and rarely contain the nutrients that growing bodies need.
Mindful eating means paying attention to your food in order to develop a better relationship with eating, body awareness, and food regulation Oftentimes, teens eat meals and snacks on the go or while distracted by television or smartphones, which can lead to overeating.
Mindful eating practices — such as eating slowly, enjoying meals seated at a table, and chewing food thoroughly — can help regulate weight and lead to a better relationship with food. Parents and siblings can practice mindful eating as well, to support teens trying to develop healthier eating habits Drinking enough water is critical for overall health and can help you maintain a healthy weight.
Replacing sugary beverages, such as soda and sports drinks, with water reduces excess calorie consumption and encourages healthy weight loss Staying properly hydrated may also improve academic and athletic performance Peer pressure, social media, and celebrity influence can make teens feel dissatisfied with their bodies.
A weight loss journey should never be triggered by a need to look like someone else. Losing weight should be viewed as a way to become healthier , happier, and more confident in your own skin. Try not to compare yourself to unrealistic standards. Instead, use self-empowerment and body image positivity to motivate your new healthy lifestyle. Stress causes hormonal changes — such as elevated levels of the hormone cortisol — that can increase hunger and promote weight gain Engaging in activities like yoga, meditation , gardening, exercise, and spending time outdoors can help decrease stress and promote feelings of relaxation.
Although having a treat now and then is perfectly healthy for teens, consuming too many processed foods can lead to weight gain and may hinder weight loss. Most processed foods are high in calories yet low in important nutrients like fiber, protein, vitamins, and minerals. When trying to lead a healthier lifestyle, meals and snacks should revolve around whole, nutritious foods like vegetables, fruits, healthy fats, and proteins.
Processed foods like candies, fast food, sugary baked goods, and chips should be enjoyed as an occasional treat and not eaten on a daily basis. Instead of relying on processed convenience foods, teens can get involved in the kitchen and prepare homemade meals and snacks using whole, healthy foods.
Teens need even more sleep than adults. In fact, experts recommend that teens get 9—10 hours of sleep every day to function at an optimal level To get restful sleep , ensure that your bedroom is dark and avoid distractions like television or using your smartphone before bed.
Certain medical conditions like hypothyroidism , polycystic ovarian syndrome PCOS , and depression may cause sudden weight gain 39 , 40 , They can perform tests or recommend a specialist who can help rule out medical conditions that can cause weight gain. Eating disorders, such as bulimia nervosa, anorexia nervosa, and binge eating disorder BED , can impact people of all ages and may develop during the teenage years If you think you may be struggling with an eating disorder , tell a parent or trusted adult.
Parents who notice symptoms of a possible eating disorder in their teenager should consult their family doctor or pediatrician for information on treatment options. Signs of eating disorders vary depending on the type. Examples of warning signs to watch for include 43 :. Reducing added sugars, getting enough exercise, and eating whole, nutritious foods are simple, effective ways for teens to lose weight.
They also help prevent future health problems like diabetes, high blood pressure, high cholesterol, heart disease, and cancer. Unfortunately, there are many factors that are keeping teens today from building a healthy lifestyle.
The CDC reports that the percentage of adolescents aged 12—18 years who are obese is now Technology, busy schedules, fast food, and lack of exercise are all factors that contribute to our obesity epidemic. The fact is that teens today are learning many bad habits that are very difficult to change. Too Much Technology — These days, kids learn to use technology at such a young age that they spend their whole lives texting, playing video games, and staring at screens.
The problem is that their bodies were created for movement and not this kind of sedentary activity which can lead to obesity. A Busy Lifestyle — Even though it is better for teens to be busy than lazy, packing their schedule with too many activities leaves little time left for play and relaxation.
It is important for kids to have fun and do their own exercise through play while still having enough time for relaxation to avoid burnout. Fast Foods — According to the CDC, fast-food consumption has increased fivefold among children since The fact is a diet containing high levels of fat or sugar and few nutrients can cause teens to gain weight quickly.
And poor health stemming from childhood obesity can continue into adulthood. Unfortunately, most teens today are sedentary and the more inactive a child is, the greater the risk of many major health problems including diabetes, heart disease, and certain cancers. Help your teen make a list that identifies bad habits that they need to overcome to achieve their goals. Include in their plan ways to remove as many triggers as possible from the home.
If your child eats cookies at home, then throw them away. If they spend too much time watching TV, then set limits to screen time. Make it easy for your teen to break bad habits by avoiding the things that cause them. According to studies it takes more than 2 months before a new behavior becomes automatic. In other words to eliminate or create a new habit it will take the average person about 66 days. It is very difficult to develop a new habit since it takes an enormous amount of willpower to do something for 66 days without succumbing to temptation.
As a result, most of our daily lives are made up of the same habits. Helping your teen to lose weight is a difficult but achievable goal, if you set your family up for success. However, trying to commit to a drastic change and relying on willpower alone will not work. The trick to helping your teen build healthy habits and achieve their goals is to change their environment. You simply can not make significant, lasting change without altering the environment that is around you.
Most of the time, bad habits are simply a way for teens to deal with the stress and boredom in their life. Everything from snacking on unhealthy foods to watching too much television to wasting time on the internet can be a simple response to stress and boredom.
Because bad habits provide some type of benefit, they are very difficult to simply eliminate.
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