Most teenagers have a high metabolism and their active lifestyle can make losing 10 lbs. relatively easy, and relatively quick, compared with more mature individuals. While rapid weight loss isn't healthy or sustainable, a teenager with a good plan and self-discipline can lose 10 lbs. in as little as four weeks and still maintain good nutrition.
Exercise
Exercise is a main component of all effective weight loss programs. When physical exertion exceeds the number of food calories eaten during the day, you will burn off surplus body fat. All activities burn calories but only vigorous exercise will burn it fast. Exercises that includes walking, running, swimming and cycling are high-calorie burners. Sports that feature a lot of sustained running and stretching, such as tennis, soccer and racquetball, can also be beneficial. Weightlifting is good when you sustain circuits and you work out all the major muscle groups. If you don't move, you don't lose weight fast.
Calorie Restriction
Watching caloric intake is the second key to fast weight loss. The average teen probably needs to budget for 1,500 calories per day for a weight loss program. Purchase a calorie-counting booklet or a phone app that will track the number of calories in each meal. Set a limit and stick to it. If your daily intake is 1,500 calories and your exercise program burns 2,500 calories a day, the weight loss will be swift.
Metabolism Support
Your body has a speed at which it processes food and energy. When you reduce the amount of food you eat, your metabolism slows because it thinks you're starving. When you maintain eating regularly, however, your body believes “times are good” and your metabolism speeds up or runs at normal speed. Skipping meals will slow down your weight loss. Eat at least three meals a day. Eat six small meals a day for an even greater boost to your metabolism. Breakfast is the critical metabolism-boosting meal.
Avoid Refined Sugar
If your budget for calories is 1,500 a day, be sure you don't waste those calories on junk food and empty calories, such as refined sugar and corn syrup. An excess of refined sugars will cause your metabolism to slow and you'll also feel sluggish and less motivated to get your exercise done. Derive “sweets” from the good sugars, including fructose, found in fruits.
Avoid Too Much Salt
Too much of any good thing is bad, especially when dieting. Avoid eating too many salty foods, or adding more salt to dishes that already contain salt. Salt will only make your body hold water. Water can account for several pounds of weight in the body. Watch out for diet sodas as they often contain a large dose of sodium.
Hydration
Drink at least 24 oz. of fresh water each day. Load a 24 oz. water bottle at the start of your day and tote it with you wherever you go. Set a goal to finish the whole bottle by bedtime. Water will help support your metabolism and flush waste products out of your body. You can substitute natural tea products for water, or add a slice of lemon or lime to your water if you don't like the taste of water. Read other beverage labels carefully. Not all “sports drinks” are truly healthy.
Cut Out White Foods
White foods, including processed flour, sugar, pasta, potatoes, rice, whole milk and ice cream are all high in calories and often lack important nutrients. For a four-week period, try to cut out all these “white” foods. Substitute with whole grain products, honey and raw sugar, low-fat milk and yogurt for white foods. If you want rice, cook “dirty” rice that isn't over-processed. Use vegetable pastas instead of white pastas and noodles.
References
- “American Medical Association: Family Medical Guide, 4th Edition”; American Medical Association; 2004
- “Weight Loss Confidential: How Teens Lose Weight and Keep It Off—and What They Wish Parents Knew”; Anne M. Fletcher M.S. R.D.; 2008
- “Done With Diets: A Simple, Sensible Guide to Permanent Weight Loss and a Healthy Lifestyle”; Shelly Alfortish; 2004
- “Ultimate Weight Solution for Teens: The Seven Keys to Weight Freedom”; Jay McGraw; 2003
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