Many ways to lose weight without having to hide. Changing small things in your day-to-day life can have a big impact in the long run. Don't diet if your weight is below normal. Before losing weight, take the time to consult a doctor or nutritionist to find out the ideal weight. In order to lose weight gradually, adopt a diet and do safe physical exercise according to the following instructions so that your parents don't worry.
Part 1 of 3: Adopting a Healthy Diet
Step 1. Eat a variety of foods
Make sure you eat all five food groups every day. Do not eliminate or reduce one by multiplying the other in its place. Vitamin and mineral needs are met if you eat a variety of foods. If the menu at home or at school is always the same, prepare your own food with a variety of basic ingredients.
- Increase consumption of fresh vegetables and fruits. You can eat raw or cooked fruits and vegetables.
- The fiber content and benefits of fruits and vegetables are reduced when processed into juice. Don't replace fruit and vegetable based foods with juices.
- Meet daily protein needs. Vegans and vegetarians should eat foods high in protein, such as peas, hummus, tofu, and beans.
- Eat whole grains to meet the needs of carbohydrates as a source of energy and minerals.
- Yogurt, cheese, cottage cheese, and milk are great sources of calcium.
Step 2. Make your own food at home
Homemade meals can be prepared using ingredients that are lower in calories than frozen or fast food. Tell your parents that you want to prepare your own lunch. If they often buy restaurant food, ask if you can cook dinner a few times a week.
Your parents will worry that you are starving, but they will feel reassured when they see that you are well-fed and willing to help prepare the food
Step 3. Eat meals on schedule
You gain weight if you ignore your eating schedule. Make sure you eat breakfast, lunch and dinner every day. Eat healthy snacks 2-3 hours after breakfast and lunch. You will overeat if you delay eating until you are starving. Avoid this by bringing nutritious snacks, such as granola bars, nuts, apples, and other filling snacks that are ready to eat when you feel hungry.
Make sure you eat breakfast every morning! You can starve and lack energy if you don't eat breakfast, and even gain weight
Step 4. Limit your consumption of soda, alcohol, and sweets
You can eat your favorite foods, but not every day. Think of sugary drinks and snacks as gifts that can be enjoyed at certain times. You don't need it anymore if you can get rid of the habit of consuming sugar.
When losing weight, do not drink alcohol because the sugar content is very high
Step 5. Get in the habit of eating food while focusing
You tend to overeat or choose the wrong menu if you are stressed or distracted. Avoid this by focusing your attention while eating. Chew your food slowly so you can feel when your stomach is full. Eat immediately if you feel hungry. Stop eating once you feel full.
- Chew the food slowly while enjoying the taste.
- Get used to eating with family members. You can eat mindfully if you eat with the people closest to you.
- Many restaurants serve more than what is needed to satisfy hunger.
Step 6. Think carefully before going on a diet
Many diet programs are able to lose weight in a short time, but gain it again as before, and even gain weight. The effective way to achieve the ideal body weight is to adopt a healthy diet, exercise regularly as needed, accept the current body condition, and live a healthy lifestyle.
- Avoid crash diet programs that promise weight loss in a short time.
- Don't take laxatives, skip meals, throw up food, or take medication because you want to lose weight.
Step 7. Take time to consult a doctor or nutritionist
Everyone's ideal weight is different and calculating it yourself is not easy. You can calculate your own body mass index (BMI) to find out your ideal weight for your height, but BMI doesn't take other aspects into account, such as genes and growth period. Ask about this when consulting with your doctor.
- See a pediatrician who stores data on your weight from birth until now to ask about the ideal weight according to your current age.
- If your doctor recommends that you lose weight, ask how it's safe to do so.
- Your doctor may ask you to see a nutritionist for advice about your diet.
Step 8. Don't worry
You can choose the wrong menu if you feel pressured because you keep thinking about food. Menu choices are getting worse, triggering eating disorders if you continue to worry about your weight, calorie intake, and "allowed" foods to eat.
- In order to achieve a balance, apply a healthy diet and enjoy your favorite menu every now and then.
- Don't beat yourself up if you eat too much. Ignore it!
Part 2 of 3: Lose Weight
Step 1. Take time to exercise regularly
Take care of your health and fitness by exercising regularly for at least 1 hour a day. Join a team, such as a basketball or volleyball team.
- If you don't like competing or joining a team, choose individual sports, such as cycling, jogging, practicing yoga, or walking.
- Invite a friend to exercise. If your friend likes sports, take her on a hike or take a dance class, such as rumba or hip-hop.
- If you want to lift weights, wait until the growth period is complete. Muscle building cannot be done during puberty.
Step 2. Lose weight little by little
In addition to triggering health problems, parents will ask if your weight has dropped drastically in an instant. If you want to keep it a secret so no one will worry, make sure you lose weight gradually every month so that you stay healthy. Try to lose -1 kg of weight per week. Weight loss in excess of 1 kg per week is difficult to maintain and dangerous to health.
- The body's metabolism can be disrupted if the weight drops drastically in an instant so that the weight is difficult to control in the future.
- Avoid exercising compulsively. You experience this if you can't control your urge to exercise or feel guilty about resting so you have to keep practicing. This condition can be an indication that you have an eating disorder.
Step 3. Make sure you get a good night's sleep every day
You can lose weight if you get enough sleep at night. Teenagers should sleep 9-11 hours every night. Lack of sleep at night can not be replaced with a nap. So, make it a habit to go to bed early so that your sleep needs are fulfilled.
- If you sleep less than 9 hours a night, try to extend the duration of sleep, but not more than 11 hours (so that body functions are not disturbed). Additional sleep duration is beneficial for weight loss.
- Apply a sleep schedule so that your sleep needs are met. Get into the habit of going to bed at the same time every night. Before bed, do a relaxing activity, such as reading a book, having a casual chat with family members, or watching a comedy.
Step 4. Don't access the website
Using a smartphone makes you less mobile and lose track of time. Instead of accessing websites, take the time to sleep at night, read books (offline), and engage in activities that involve physical movement (such as walking, cooking, painting, or exercising).
Part 3 of 3: Positive Thinking
Step 1. Pay attention to yourself
Remember that your brain and body are going through a period of growth. Reducing excessive food can trigger health and intelligence problems. In addition, the ability to concentrate and respect yourself is reduced. Prioritizing excessive weight loss can lead to disappointment and health problems.
If the weight weighs on your mind, tell a friend about it. Instead of asking questions or asking for support, let him know that you can't accept the current state of your body
Step 2. Tell your parents about your plan
They will worry if you eat less or exercise too much. They will also be confused if you are secretly on a diet and have problems. If you want to lose weight without your parents knowing, why? If you're not doing anything dangerous, why keep it a secret?
- If you're afraid your parents will say no, discuss your plans with a supportive adult.
- If you have an eating disorder, see a school counselor or doctor for advice.
- Weight loss is more effective when family members provide support.
Step 3. Get help with an eating disorder
If you want to lose weight without your parents knowing, you may have an eating disorder. To be sure, answer the following questions. Am I always thinking about food? Do I still eat when I feel full? Do I not like to eat? Am I trying to get rid of the calories consumed, for example by vomiting food, using laxatives, or exercising?
- If the answer to any of the questions above is "yes", consult a doctor immediately.
- See a doctor if you have an eating disorder or think you have a physical condition.