Obesity rates among American teens have risen sharply over the last few decades and this is partly due to a sedentary lifestyle and a high-calorie but nutrient-poor diet. In Indonesia itself, according to data released by the Ministry of Health, obesity rates continue to rise. In fact, according to the Lancet medical journal, the obesity rate in Indonesia ranks 10th in the world. Being overweight or obese can cause health problems at any age, but body image issues can increase stress in teens who are struggling with their weight. Luckily, losing weight isn't impossible, as long as you set realistic goals, get the right support, and are willing to make the necessary lifestyle changes. If you want to lose weight fast, but in a healthy and sensible way, changing your diet, exercising regularly, and being positive will help you reach your weight loss goals.
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Method 1 of 5: Lose Weight the Right Way, and the Right Reason
Step 1. Consult a medical professional
Everyone who wants to start a diet is advised to discuss with a doctor or nutritionist first because making sudden lifestyle changes, even good ones, can harm an unprepared body.
- Teens in particular should consult an expert because their developing bodies have specific nutritional needs, and because teens often have unrealistic views of a healthy weight.
- Again, weight loss should not be done alone, without guidance, especially for teenagers. Creating a plan that makes sense, tailored to your specific needs, and supported by the right support network will increase your chances of successful weight loss and reduce the likelihood of a negative impact on your health.
Step 2. Decide if you really need to lose weight
If so, how much. The existence of various peer pressures that are common in high school, as well as the ideal body image that is not realistic, "polished" and adored in popular culture makes many teenagers feel sure they should lose weight even though they already have a healthy weight..
- Unfortunately, in a culture where millions of teens would benefit from losing weight, many teens who don't need to lose weight are putting their health and well-being at risk by trying to do so.
- Again, it is very important to consult a health professional first. You have to determine if you have to lose weight. If so, set realistic and healthy goals for your weight loss program. Trying to lose weight alone is unwise and may be harmful to your health.
- Determining your Body Mass Index (BMI) is one way to gauge your goal of losing weight (or gaining weight, for that matter). You can access online BMI calculators, for example those specially calibrated for teenage girls. However, a BMI calculation is not a substitute for medical advice from an expert who will take into account information such as your overall health condition and medical and family history.
Step 3. Make sure you do it for the right reasons
Teenagers should only do weight loss programs to improve their health condition, and thus improve their mental/emotional well-being as well.
- Being overweight can lead to excessive stress, a negative self-image, and possible problems such as depression or even a desire to harm yourself. With the right guidance, and the right network of emotional support, perhaps including professional help, a healthy weight loss plan can help solve the problem.
- Don't try to lose weight to make your boyfriend happy, or to look like a model in a magazine. Lose weight for yourself, for your health and happiness.
Step 4. Be realistic about your fast weight loss program
It's true, this article promises to help you lose weight “fast”, but “fast” in this case is relative, and realistic.
- In general, any weight loss program that sets an average target of more than 0.9 kg per week is considered unsafe and unhealthy.
- Diets with “quick results” and fad diets can be bad for your health, and may not address the root cause of you being overweight. As such, they both tend to make you gain weight again after a short period of weight loss and this can have negative physical and psychological effects.
- Think of this weight loss as the old tortoise and hare story. We all want to lose excess weight quickly, but "slow and steady" loss tends to beat obesity more successfully.
Step 5. Make health a priority
There's nothing wrong with reiterating this, especially for teenagers. Do weight loss only to improve your health, and don't harm your health by losing weight.
- Avoid diet pills which can have unknown and damaging side effects, and starvation diets (any diet under 1,600 calories for the average teenager) which can cause ongoing health problems.
- Losing weight is about changing your life for the better, not risking long-term damage for temporary gratification. Teens can have a hard time thinking about things in the long term which is why the right support network, including family, friends, and experts is so important.
Method 2 of 5: Making Lifestyle Changes
Step 1. Limit eating at restaurants
You may be able to stick to your diet when you eat at a restaurant, but you don't know what happens to your food when it's cooked in the kitchen. You might think fish is a good, low-calorie option, but don't realize that the first and last ingredient added to the dish is butter.
- You may be very frustrated to see weight gain or weight loss that goes slowly, even though you are following a good diet program. Preparing your own meals at home allows you to control what you put into your body and not stray from the program.
- Sometimes, on the weekends you want to go out to eat with friends. It does not matter. You certainly don't want to lose your social life because of a diet.
- If you decide to eat out, ask the waiter how the food you want to order is cooked to avoid surprises that might ruin your diet.
- Don't be afraid to ask them to ask the cook if you don't know.
- Consider the portion sizes of food in restaurants. Ask if they serve smaller portions (order a half portion of grilled meat instead of a large portion), or before starting to eat, take half a portion of food to take away.
Step 2. Monitor your portion sizes
Restaurant food portions may vary around the world. While the portion sizes listed on nutrition labels are accurate, the portion sizes served at restaurants and at home are usually very large!
- Always start with a smaller amount of food than needed. Eating slowly gives your body a chance to process how full your stomach is (it takes your brain about 20 minutes before it can tell you it's full). If you are still hungry after eating that portion, eat a little more until you are full.
- Use your hands to measure portions of food. For example, the recommended 85 grams of meat for each serving can be clenched in your hand. A cup of any food is equivalent to a fist, while cup can fit in a cupped palm (a handful).
Step 3. Get plenty of exercise
While changing your diet is important for effective weight loss efforts, regular exercise will allow you to burn excess calories without sacrificing the nutritional value of the food you eat.
- In other words, if you reduce your calorie intake just by eating less, you are at risk of malnutrition. Reducing calories by exercising can avoid this problem.
- The best way to get quick results while staying motivated is to combine dietary changes with an active lifestyle. Also, living an active life during your teenage years will increase your chances of staying active as you enter adulthood, while ensuring a healthy weight in the future.
- Talk to your doctor, trainer or fitness center specialist to help you plan a safe and effective exercise program.
- Aim for at least an hour of moderate-intensity exercise each day.
- Try to exercise while having fun. You don't have to train hard at the gym alone! Invite friends to accompany you and make exercise a social activity, as long as you stay focused.
- Joining a sports team is a fun way to spend time with friends while doing a structured workout.
- Even walking has health benefits and weight loss can be a good way to start.
Step 4. Drink lots of water
No matter what diet you're on, drinking plenty of water will help you lose weight and keep it off. Recent research has shown that drinking 500 ml of water increases metabolism (the rate at which the body burns calories) by 30% in both men and women.
- In addition, drinking enough water can prevent your body from confusing thirst for hunger, thereby reducing your cravings for snacks. Drink a glass of water before eating, then drink another glass while eating. Sipping your drink between mouthfuls slows your eating process so you don't keep eating past the point of fullness.
- Make sure you drink at least 8 glasses of water every day, but don't be afraid to drink more!
- Drinking water also keeps the skin hydrated and can help prevent breakouts.
Step 5. Stop consuming calorie drinks
All types of soda and energy drinks contain a lot of calories that don't fill you up. Plus, water is the perfect choice, a calorie-free drink that's perfect for every meal and keeps your body healthy.
If you need a boost in the morning, try replacing your favorite Frappuccino with black coffee
Step 6. Avoid fad diets
If you want to lose weight fast, you will be tempted to try a diet that promises instant results. However, weight loss after a "fad diet" is often temporary. The weight lost is usually only the weight of the water lost.
- In addition, such a diet can pose real health risks if taken in excess as it limits what you can eat causing nutritional imbalances.
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For example, just eating grapefruit for two weeks will definitely lose weight, but you will be in very bad condition. The lost weight will come back again once you eat as usual. Be careful with diets that:
- Promises fast weight loss
- Helping companies sell products (e.g. supplements or detox drinks)
- Not backed by credible scientific research as touted
- Restrict food choices very strictly, for example you can only eat cabbage soup for a week)
Method 3 of 5: Counting Calories the Right Way
Step 1. Don't go on a calorie-reduced diet without proper guidance
Some experts even oppose diets that calculate calorie intake for teenagers because the developing body has certain and changing nutritional needs that cannot be met by such a diet.
Any diet that counts calorie intake, or a reduced calorie diet in general must emphasize the nutritional value of the calories consumed. The advice given by health experts in designing a diet program is the best way to ensure these needs are met
Step 2. Learn how diets that calculate calorie intake work
There is a big difference between counting calories and “eating less”. Counting calories is a carefully calculated approach so you can still get healthy energy and nutrient levels.
- Without this careful approach, you may end up undernourished.
- If we consume more calories than we need throughout the day, the body stores that energy as energy reserves. Unfortunately, the excess energy is stored in the form of fat.
- By limiting calorie intake, we encourage the body to burn excess fat to produce energy.
Step 3. Determine your activity level
Diets that calculate calorie intake work by ensuring that the calories used to perform activities are greater than the calories that come in through food. As such, you can't set a new calorie restriction program until you know how many calories you burn on average each day. Decide if you fit into any of the following three options:
- Sedentary Lifestyle: You spend your day sitting more, whether at your school desk or on the couch at home. Exercise is not a part of your daily routine.
- Moderate Activity: You are active throughout the day, stand more and do more strenuous tasks at home such as mowing the lawn or dusting. You make time to exercise several times a week, either alone or with the school team, and you train hard during these gym sessions.
- Very Active: You exercise every day and train as hard as you can.
Step 4. Calculate how many calories you burn, then how much food you need to eat to lose weight healthily
For teenagers who are in high school (ages 14-18), each type of daily activity burns approximately:
- Sedentary: 1,800 (for girls) and 2,000-2,400 (for boys)
- Moderate Activity: 2,000 (for girls) and 2,400-2,800 (for boys)
- Very Active: 2,400 (for girls) and 2,800-3,200 (for boys)
- Fat of 0.45 kg is equivalent to 3500 calories. So, to lose 0.45 kg per week, you must consume an average of 500 calories less per day (3,500 per week) than the calories burned.
- Thus, if you are a moderately active girl and want to lose 0.45 kg per week, you should consume 500 calories less per day than the 2,000 calories you burn, which is 1,500 calories.
- However, it should be noted that teenagers who consume less than 1,600 calories per day are at risk of malnutrition, so it is recommended that you follow this diet under the supervision of a medical professional.
Step 5. Don't restrict your calorie intake too strictly
There's no harm in repeating this statement, especially when it comes to weight loss for teens.
- The most important thing in a diet that counts your calorie intake is to make sure your body still gets enough fuel for activities throughout the day. Exceeding the prescribed limits will overload the work of vital organs and, over time, can lead to serious health risks.
- If the body does not get enough fuel, the weight loss program will fail because the body thinks it is starving. If this happens, the body will lower its metabolic rate and use energy (in its complete form) as sparingly as possible, slowing down the weight loss process.
- Under no circumstances should you ever eat less than 1,200 calories per day.
Step 6. Count your calories carefully
The US Food and Drug Administration ordered all food labels to include accurate information about the nutritional content of foods, including the number of calories. Use the information on the label to track how many calories you consume throughout the day. Make sure you consume as much as the limit set, or at least close to it.
- There are many websites and mobile apps that you can use to track your calorie intake throughout the day. Some phone apps even feature a barcode scanner so you can enter calorie data by simply pointing your phone's camera at the label on the package.
- Be sure to measure your portions. One bag of potato chips you buy at the gas station might be the equivalent of 2.5 servings, not 1 serving as you think. Enter calorie information accurately.
Step 7. Find the calorie content of non-packaged foods
Ideally, you should eat plenty of healthy, fresh fruits and vegetables, but these foods don't come with nutrition labels. You may have trouble knowing how many calories you've consumed. Luckily, you can find the calorie count of these foods on the internet.
Measure out your portion sizes to make sure you're getting a true calorie count. Measuring cups and food scales are the best way to ensure accuracy
Step 8. Swap high-calorie foods for low-calorie foods
Even though you can lose weight by simply restricting calories, no matter how healthy the food is, it's better to eat nutritious food choices. Incidentally, these foods are generally low in calories.
Look for foods that are low in calories, but nutrient dense. Examples of such foods include raisins, green leafy vegetables such as spinach and kale, fresh fruits and vegetables such as strawberries, carrots, and lean protein such as chicken and fish
Method 4 of 5: Trying a Reasonable Low Carb Diet
Step 1. Expand your knowledge of carb and low carb diets
Carbohydrates are sugars and starches that the body converts into glucose, a type of sugar that the body uses to produce energy.
- There are simple carbohydrates (such as those found in fruits and vegetables) and complex carbohydrates (such as bread, cereals, rice, potatoes, etc.), and some low-carb diets that focus specifically on reducing complex types of carbohydrates. However, the biggest problem facing you may be the consumption of “empty carbs” or high-carbohydrate foods with limited nutritional value (eg, potato chips).
- There is no single way to reduce carbohydrate intake. Some diets allow limited amounts of complex carbohydrates, while other diets eliminate carbohydrates altogether. If you stick to a diet, cutting carbs indicates rapid weight loss, but the weight can come back when you return to a normal diet.
- A good benchmark for a low-carb diet is 60-130 grams per day. Compare this to the 225-325g recommended for a regular, but healthy diet.
- Again, the safest way is to consult a health professional before choosing this low-carb diet. Don't just believe what you hear from advertisements or read on the internet.
Step 2. Consider the other benefits and potential risks of following a low-carb diet
Cutting back on carbohydrates is a quick way to lose weight, but research shows that this diet can also have other health benefits. However, that does not mean without risk.
- The low-calorie diet does seem to have an advantage over other diets when it comes to short-term weight loss. The evidence regarding long-term weight loss is not very clear, although low-carb diets are arguably as effective as other diets in this regard.
- A low-carbohydrate diet can reduce the risk of heart disease by improving HDL cholesterol and triglyceride levels. This diet can also lower blood sugar thereby reducing the risk of developing diabetes. However, these benefits can be obtained from any weight loss program, not just a low-carb diet.
- When starting a low-carb diet, you may experience headaches, fatigue, constipation and other symptoms as your body tries to adjust. If your carbohydrate intake is too low, you run the risk of malnutrition and it usually occurs when you don't have enough stored glucose to produce energy and the body responds with some unpleasant effects.
Step 3. Fill your diet with nutritious and low-carb foods
So many calories come from carbohydrates that people don't feel the need to count calories when following a low-carb diet. The food you eat while on a low-carb diet will keep you full and provide nutrition without overwhelming your body with calories. Foods that you can choose when running a low-carb diet include:
- All types of fish or shellfish (excluding mussels and oysters)
- All kinds of poultry (chicken, turkey, etc.)
- All types of meat, assuming no added carbohydrates during processing. To avoid is bacon because it is preserved with sugar.
- Green leafy vegetables such as spinach, aragula, and kale
- All vegetables, except those containing starch such as potatoes and radishes.
- Small piece of cheese (about 1 g per day)
- Healthy fats and oils (butter, cold-pressed vegetable oil, olive oil, mayonnaise without added sugar)
Step 4. Avoid foods rich in carbohydrates
The best thing you can do is stop eating processed foods. Although cheap and often delicious in taste, such foods fill the body with empty calories without providing any meaningful nutrition. Foods to avoid include:
- Sugar: Some people even decide to eliminate simple sugars from fruit and juices when following a low-carb diet. At least, avoid refined sugar contained in soft drinks, candy, desserts, and sugary cereals for breakfast. Avoid processed fruit, such as canned fruit soaked in sugar water, or dried.
- Grains: The foods in question include pasta, bread, rice, and cereals. Again, some people choose to eliminate all grains from their diet. But at least, avoid processed grains such as white bread, white rice, or regular pasta from your diet and choose whole grains instead, such as wheat or whole wheat bread, brown rice, whole grain pasta.
- Starchy vegetables: Although potatoes and turnips are vegetables, their starch content makes them unsuitable for a low-carb diet.
Step 5. Track your carbohydrate intake
Just like calories, it's important to count your carb intake to ensure your diet stays on track. This step is especially important if you decide to limit, but not completely eliminate, common sources of carbohydrates such as bread and rice.
- Check the nutrition label for the carb count
- Measure food with measuring cups and food scales
- Keep track of your daily carb intake and make sure you don't exceed the set limit per day.
Method 5 of 5: Keeping the Right Mindset
Step 1. Think about why you are overeating
Many overweight people tend to overeat not because they are always hungry, but because they are bored, unhappy, have social or family expectations, or they simply don't know information about healthy eating.
- This is one reason why healthy, long-lasting weight loss isn't just about trying to eat less. It is only by recognizing and dealing with basic behaviors that the right weight loss diet can work. That's why the right support network is so important.
- If depression or another condition is at the root of the problem causing you to have difficulty with your weight, proper help is essential before discussing weight loss.
- Efforts to lose weight among teens are often most effective if they have the full support of the whole family. This does not mean that every family member has to go on a diet, however, it can mean that the family changes their eating routine and replaces unhealthy eating habits with more nutritious choices.
Step 2. Think about long-term goals
The hardest part about dieting is trying to stay positive and not lose motivation. Don't think about what you missed. Instead, focus on the confidence you will gain when you feel good about yourself and can wear the clothes you want.
When you see other people with cool looks, don't be jealous. Focus on how great you will look and feel if you stick to your diet
Step 3. Focus on enjoying allowed foods
If you imagine a diet with what not to eat, you will start to hate mealtimes. Don't think about what you can't eat. Instead, focus on the foods you're allowed to and really enjoy!
- You don't have to eat broccoli if you don't like it. Why not munch on your favorite carrot! What's the problem if you can't eat bread? You can still enjoy turkey from your favorite turkey sandwich!
- Don't take dieting as a punishment. Change your mindset to make mealtime fun so you look forward to it.
Step 4. Give yourself a cheat day
No matter how hard you try to focus on the positive, it can be very difficult to forget the food you really enjoy, whether it's donuts or potato chips. If you completely forbid yourself to enjoy your favorite food, you may become frustrated and give up.
- A great way to avoid this is to provide a "structured" cheat day each week. When the day is over, all your desires will be satisfied and you will be ready to face the next six days by adopting a healthy way of eating.
- Don't miss cheat days recklessly. When you enjoy forbidden food on cheat day, try to really enjoy the experience. Enjoy the burger with your five senses, and eat it slowly so the experience will last longer.
Step 5. Forgive yourself if the occasional mistake occurs
It's important to hold yourself accountable and stick to your diet. But once in a while you may not be able to resist the temptation and accept the offer of a cake or a soft drink. It is okay!
- If you consumed 100 more calories today, don't punish yourself. Work out a little harder or eat a really healthy diet.
- Even if you want to lose weight fast, don't forget that losing weight is still a process that takes a long time. Small mistakes here and there will not spoil your diet.
- Give yourself some freedom, but rededicate yourself to your current diet. You will reach your destination soon!
Step 6. Talk to other people about what you are doing
Getting positive feedback and support from others will keep you motivated. If one or two of your friends are also trying to lose weight, talk to them about how hard you are on bad days or how excited you are on good days.
- You can also find people to talk to on weight loss forums all over the internet, where you can share your frustrations and successes with many people who are going through the same thing.
- Consider joining a weight loss center such as the European Slimming Center or Light House for extra support and information. Many hospitals and medical clinics have weight loss centers to help teens lose weight effectively and safely.
- Starting a friendly competition with friends and relatives can help you exceed your goals. Who can step the most on their pedometer this week?
Tips
- Get enough sleep. Getting enough sleep will give you the energy you need for physical activity throughout the day. In addition, if you are sleep deprived, your body will crave sweet snacks to get an artificial energy injection.
- Eat a breakfast that is high in protein and high in fiber. You will feel full throughout the day and not be tempted by unhealthy snacks.
- Get your parents involved. Discuss your plans for a healthier lifestyle with your parents and family. That way, they'll be able to help you by preparing nutritious meals, stocking up on healthy snacks, and dropping off or picking you up from sports or other activities.
- Try eating more fruits and vegetables.
- Don't avoid fat at all. This will only make your efforts to lose weight more difficult. Healthy fats are actually good for the body if consumed in the right amounts, but you should still be wary of trans fats.
- Don't skip exercise and eat a healthy or moderate diet. You can try eating in front of the mirror. Drink lots of water and never forget your favorite foods because when you can't go on a diet anymore, you won't be able to control your appetite. So make sure you set a cheat day every week and on that day you can eat whatever you want to satisfy your cravings.
Warning
- Beware of fad diets. Diets that restrict food very strictly can cause the weight to return to normal once the diet period is over.
- Make sure your weight loss goals are reasonable. Often an unrealistic ideal weight is considered the norm, and this can cause you to feel inadequate. Ask your parents or doctor if your weight loss goals are reasonable for your age and body type.
