Almost all teenagers have self-awareness of their bodies, especially if they can lose a few pounds. The secret to losing weight quickly and safely isn't really a secret: it's eating fewer calories than you burn each day and exercising regularly, even if it's just a brisk walk. Actually this is not difficult to do, but what is difficult is to do it consistently. Whenever your spirits drop, remember that there are millions of people who have the same problem as yours. Stay motivated for the long term and you'll eventually be able to lose the weight you want.
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Part 1 of 4: Changing Diet
Step 1. Start with a diet
If you want to get quick results, maybe you should change your eating habits as a reflection of a healthy diet. However, that doesn't mean you have to starve. If you're always starving, your metabolism (the process by which your body burns fat) will slow down drastically so your body will store energy. In the end, your weight doesn't go down, and it even comes back up.
- Remember that your body will change due to hormonal fluctuations. It's normal for your weight to go up or down. It's best to stick to a healthy diet every day on a consistent basis so your body can keep up with the ups and downs of hormones.
- Do not let you have an eating disorder. Bulimia and anorexia are serious conditions that must be treated. If you think you have an eating disorder, tell someone you can trust and seek medical attention immediately. Losing weight is meaningless if it harms your health.
Step 2. Understand about the food pyramid
An important part of losing weight healthily is understanding the number of servings of different types of food that should be consumed in a day. Try eating the following foods and drinks:
- A glass of water when eating. This is a healthier option than sugary soft drinks and manufactured juices. Try adding a few slices of lemon to the water you drink. It can remove the toxins present in your body. Drink as much water as possible, and as often as possible.
- Fruits, at least 3 servings daily.
- Vegetables, at least 4 servings daily.
- Protein, 3 to 7 servings of: (fish, meat, etc.) and dairy products (cheese, milk, yogurt, etc.) per day.
- Healthy fats, 3 to 5 servings: (nuts, peanut butter, avocado, etc.) daily.
- Don't eat too many simple carbohydrates (such as processed and processed products such as cakes, muffins, cereals, white bread, and white pasta). Eating carbohydrates that come from artificial sugars and refined carbohydrates can make you bloated. Instead, choose complex carbohydrates such as whole grains (whole grains), sweet potatoes, yam (chinese yam), whole rice (whole rice), quinoa, and couscous.
Step 3. Create your own menu
Find out what foods you shouldn't eat and make healthy menus for yourself. Some suggestions about food that you can consider include:
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Breakfast:
Toast with your favorite accompaniment. Bananas contain lots of potassium. Try cereals mixed with fruit and skim milk.
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Have lunch:
We recommend that you bring your own lunch from home. School meals can be unhealthy, and you probably won't have much choice. Try making a sandwich with whole grain bread topped with lean chicken, ham, or eggs fried in butter (not oil). Do not use white bread, because this bread is made from bleached flour, and does not contain many nutrients. Add a salad made of various vegetables (cucumber, tomato, lettuce, etc.); one glass of milk; and snacks from vegetables such as celery and carrots.
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Snack:
fruits and vegetables; natural yogurt and berries; a handful of nuts; vegetables (eg chickpeas, carrots, peas) in a low-fat dressing. Don't buy raisins or nuts covered in yogurt or chocolate. Most of these foods contain a lot of added sugar.
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Dinner:
1/4 part protein, 1/2 part vegetables, 1/4 part carbohydrates. If your parents cook a fatty meal for dinner, eat a little and then make your own salad. If cooking yourself: cook brown rice (to help with weight loss, eat lean meat instead of carbohydrates); scrambled eggs; make your own sandwich; or eat some fish (a lot of omega-3s, which are great for the brain).
Step 4. Follow the basic rules of eating healthy
Eat three meals a day with two snacks between meals. For each meal, make vegetables the largest, then protein, and carbohydrates the smallest. You can add milk at every meal.
- Breakfast: Fruits, carbohydrates, protein
- Have lunch: Protein, vegetables
- Dinner: Vegetables, protein, carbohydrates
- Snack: Vegetables, fruits, protein
Step 5. Drink large amounts of water
Try to avoid other drinks and only drink water and tea without sugar. Water is the best liquid so you don't get dehydrated, because it helps your body burn fat and keeps your skin clean without acne!
- As an added bonus: drinking only water means you're not drinking sugar-coated water or energy drinks, which can contain up to 800 calories for each drink. Just think about it, one drink already contains almost half of your daily calories! Water is a healthy drink, tastes great, and is an important part of keeping you slim.
- If you always feel hungry after eating, try drinking a large glass of water or green tea (without sugar) before eating. This keeps you full, and you don't consume any extra calories.
- So that you can burn a larger number of calories, drink cold water. The body will expend more energy to heat the cold water. A glass of cold water will also feel fresh after you exercise.
Step 6. Eat food in moderation
Cut down on your food consumption, but don't eat anything at all. For example, eat red meat once a week or once a month. That way, you'll enjoy it even more!
- Exceptions: try to avoid fast food, sugary foods (candy, chocolate, chips, fizzy drinks, etc.), and other unhealthy foods (burgers, soft drinks, ice cream, etc.) Don't allow yourself to "cheat one day" " in a week, because this could lead you to a bigger cheat. Try setting aside one day each week to enjoy your favorite snack after dinner. If you're still having trouble doing this, start with a small meal after dinner each day, and gradually reduce the frequency. While you can enjoy them any time of the day, try to enjoy them after dinner. That way, you'll be expecting it all day long.
- Fast food and sugary foods are processed, fatty, and unhealthy foods. Many of them are made from lard, fried in lard, and contain unnatural ingredients! These foods also contain a lot of preservatives and additives. Know what foods are good for you and which are not.
Part 2 of 4: Maintaining Balance
Step 1. Do not eat carbohydrates altogether
Indeed you have to limit the intake of carbohydrates that you consume, but do not eliminate carbohydrates from your diet completely. Try to eat foods high in carbohydrates about 50% of the food you consume. The body needs glucose (carbohydrates) to function. Carbohydrates will be converted into energy. Do not eliminate carbohydrates altogether, because they can make you sluggish and tired, which will eventually make you gain weight back.
- Brain function and hormone production will slow down if you don't eat carbohydrates, especially during the growth stage.
- Don't get stuck on the low-carb Atkins diet. This diet recommends that you eat meat that is high in protein and fish which is high in saturated fat and cholesterol. Eating too much animal protein (eggs, butter, fish, chicken, yogurt, milk, beef, mutton, pork, turkey, etc.) can increase the risk of heart disease and cancer.
Step 2. Eat a large amount of plant foods
These can be vegetables, fruits, nuts, legumes, and whole grains. Try to eat white rice, oatmeal, couscous, quinoa, yellow potatoes, and sweet potatoes. White rice and potatoes don't make you fat. Look at the traditional Chinese people who are used to eating this food, they always look slim. Eat until you are satisfied, but don't get bloated. Don't limit food or allow yourself to starve.
Step 3. Don't go on a low-calorie diet
This type of diet (fad diet) can make you have an eating disorder and make you gain weight. As a teenager, you are still in your infancy. You need the right calorie intake for your age/height/weight. For example, an active young woman should consume a minimum of 2,000 calories a day.
- Low-calorie diet plans that only consume 1,000 to 1,400 calories can often only be followed for three days, seven days, 10 days, or two weeks, because these diets cannot be applied in the long term. You certainly want weight loss that can be maintained, not just down quickly.
- With your doctor's supervision and recommendations closely, ask about the number of calories you should consume to lose weight steadily and healthily based on your height, weight, age, gender, and activity level.
Step 4. Eat a balanced amount of protein, fat and carbohydrates
If you eat too much protein, your body will convert the excess protein into glucose, which is the main ingredient you should avoid. On the other hand, fat has no effect on blood sugar and insulin levels.
- Limit the amount of fat you consume between 35 to 60 grams a day. This means that the fat content you can consume is between 20% and 35% of your total daily calorie intake.
- Every day, aim to eat about 200 to 350 grams of complex carbohydrates: whole grains, fruits, and vegetables. This means about 60% to 70% of your total calorie intake in a day.
- Aim to eat about 55 to 95 grams of low-fat protein, including beans, legumes, nuts and seeds. This means about 15% to 25% of your total calorie intake in a day. Did you know that 1 cup of oatmeal contains 12 grams of protein? Don't think traditionally, and don't assume that protein sources can only be obtained from meat, eggs, and fish.
Part 3 of 4: Doing Sports
Step 1. Make exercise a lifestyle
Don't make it a burden! Small changes can make a big difference, and can prevent the weight from gaining back. Following a healthy exercise plan from now on will continue into adulthood. We recommend walking, jogging or cycling to get to school instead of driving. Take your dog for a run. Do crunches during commercial breaks on TV. Invite friends and family for a bike ride.
- Plan your activities for the week. Set aside three days of intense exercise such as running or taking a spinning class at the gym. Use the other three days to do low-intensity exercise such as walking. One day left is to rest.
- Don't spend time sitting around watching TV. Try doing sports! You can lose weight fast with just diet and exercise.
Step 2. Complete the exercise
One training session should last a minimum of 30 minutes to an hour. You will burn about 400 calories by doing high-intensity exercise. If you don't sweat when you're doing high-intensity exercise, you're not training hard enough. Signs that you've been training hard enough are when you're sweating, out of breath, and feeling thirsty.
- Do some stretches! Make sure you always stretch before and after your workout. Stretching also keeps your muscles from clumping like weight lifters. Stretch properly so you can get into shape like a ballerina.
- You will find it difficult to lose weight when you are injured. However, it can be helpful to do some stretching and yoga.
- Do weight training. Muscle will burn calories by itself. The more muscle you have, the faster you will lose weight.
Step 3. Do a hobby or sport that can burn calories
Exercise is a great activity because it can channel energy competitively, and make you stronger than usual. Don't care what people say, who question whether you're "worthy" enough to join a team. Just find a group of teenage girls doing activities that interest you, and ask if you can join. Some activities that can burn large amounts of calories include:
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Spinning exercise / elliptical machine:
Doing spinning exercises or using the elliptical machine can burn a lot of calories in the average woman who weighs about 73 kg. The average woman can burn 841 calories per hour by doing spinning exercises or using an elliptical machine.
- Cycling down the mountain (downhill): Downhill cycling is another great way to burn a lot of calories. Some people find this activity more fun than spinning.
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Playing basketball:
Basketball requires good hand-eye coordination and the ability to keep running across the court. The average woman who plays basketball can burn approximately 812 calories in one hour.
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Playing football:
Footballers are known to be among the fittest athletes in the world. It's not strange: you have to keep running across the vast field! Female footballers who have high enthusiasm and determination can burn 742 calories in one hour of training.
Step 4. Try yoga or Pilates
If you don't want to do vigorous exercise, you can still choose something else. Many teenage girls and women prefer to do low-intensity exercises such as yoga or pilates. Both of these exercises are great for burning calories, and keeping you fresh and energetic.
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Yoga is a series of stretching exercises that originated in ancient India. There are different types of yoga, and each type will burn a different number of calories:
- Hatha Yoga, which is a series of gentle exercises that focus on posture and breathing, can burn approximately 175 calories per hour for the average woman.
- Vinyasa Yoga, whose body poses are more difficult and are linked together more quickly, can burn approximately 445 calories per hour for the average woman.
- Bikram Yoga, whose training room is heated to 40.5 degrees Celsius, can burn approximately 635 calories for the average woman.
- Pilates is a stretching and bodybuilding exercise to work the midsection. This exercise was designed by a German in the early 20th century, and is attended by more than 10 million people today. Pilates (for beginners) can burn about 200 calories per hour, and can burn more calories if you can do more difficult movements.
Part 4 of 4: Sleep Well
Step 1. Make sure you get enough sleep
Aim to get eight to ten hours of sleep every night. If you still feel tired, complete with a five to 45 minute nap. This can be very useful for weight loss.
This is an important issue, especially for teenagers who are constrained by school schedules. Get enough sleep each night so your body can rest, recover, and produce the hormones it needs to keep your weight in a healthy range
Step 2. Don't use the alarm
If possible, try to go to bed earlier so you don't need an alarm to wake up. Alarms can disrupt sleep while you're still in the middle of the REM cycle, which will make you wake up nervously. It's best to wake up slowly, calmly, and wake up on your own. If you already know the amount of sleep you usually do, go to bed earlier to meet the amount of time you sleep.
Waking up suddenly will disrupt the entire fat-burning cycle and instead trigger the body to produce fat. The body system will start to act the other way around
Step 3. Have a glass of water at your bedside
Usually people wake up thirsty. The body needs water energy to burn more fat!
Step 4. Sleep on your back with your body straight and take deep breaths
Sleeping on your side can make blood circulation not smooth, even though smooth blood circulation will help you lose weight. When you lie down straight before going to sleep, take deep, long breaths and hold your breath as long as you can. Breathe slowly and lightly. This action will instruct the body to go to sleep and start burning fat.
Tips
- A fit body pays off in the long run, and can actually make you feel much more satisfied than eating unhealthy fatty/sweet foods.
- Post inspirational words around the house, such as in the kitchen or practice room, to motivate and remind you of the goals you want to achieve!
- Make a list of things you can do when you have the urge to eat but shouldn't because you're not really hungry. Try doing sports, or solving puzzles, or practicing skills.
- Do not exercise excessively. You could get injured and won't be able to continue training for several days in a row.
- To change your workout routine, try taking a dance class (or self-study online) for at least an hour three days each week.
- Eat three small meals a day and two light snacks to keep your metabolism in fat burning mode. Even better if you eat five times a day with smaller portions. Don't eat foods that can make you fat!
- Say no if someone offers you food that could ruin your diet. Keep in mind that saying "No" is a healthy lifestyle choice that will inspire you to always take care of your body. You can eat when you need it.
- Listen to your body. Your body can tell you what it needs, when you are full, and when it wants to stop eating unhealthy foods. Drink water when you are thirsty. Have a light snack when you are hungry. Don't eat out of habit or when you're bored so you don't gain weight.
- Avoid sugar. Don't eat candy, chocolate or cake.
- Eat slowly and chew food slowly. It takes the brain about 20 minutes to register that you have eaten or are full.
- You can't lose weight in certain areas of your body. Your stomach will not be flat just by doing sit-ups repeatedly. This exercise will only build muscle in the abdominal area. The weight that will lose is in the part that is genetically designed to lose first.
- Weigh yourself once a week to track your progress, but don't weigh every day, as your weight will fluctuate significantly from day to day. Don't be surprised if you gain weight (in the form of muscle), but your body size is even slimmer.
Warning
- Body weight is not always fat, but also muscle. Starving yourself makes your muscles weak and your metabolism slows down, which in turn makes your body unhealthy. If you are starving, you will easily gain weight drastically when you start eating normally for maintenance. When your metabolism drops, your body goes into "panic mode" and defends itself by gaining weight at every turn.
- Consult a doctor before going on a diet. Your doctor can help you choose the right diet for your situation.
- If your overweight is in a severe level, you should go to the doctor. This "lifestyle plan" is only recommended for teenage girls who want to lose weight by 4.5 to 7 kg.
- Puberty can make teenage girls gain weight. This is very normal. Don't expect to still look like a 12-year-old if you're already 15. A growing body is a beautiful thing.
