Teenaged young women often find themselves having added more weight during their adolescence than what is healthy. A mostly sedentary lifestyle of going to school, video games and "texting" combined with the convenience and appeal of fast food can quickly cause unwanted weight gain. So how can a
15-year-old slim down quickly? It takes common sense and the implementation of a practical plan.
Step 1
Put a support group of family members and friends in place to help you. Let them know how they can best assist you. For example, ask your support people not to eat junk food in front of you, have them accompany you on outings that require physical activity such as biking and let them know you may need a responsive ear to talk to when you are struggling.
Step 2
Set realistic goals for your weight loss. It is helpful to break your goals into five pound increments if you have more than a few pounds to shed. If you are unsure as to how much weigh you need to lose you may want to check a height/weight chart such as that provided by docshop.com (see Resources below).
Step 3
Develop a healthy eating program. Choose a balance of different types of foods including meat, fish, vegetables, dairy, fruits and whole grains. Eat fresh foods as much as possible. Buy a plate that is divided into four average size sections. Use this plate to portion your food. Avoid second helpings.
Step 4
Drink lots of fluids. Sometimes the body can fool the mind into thinking it is hungry when it is thirst that is actually occurring. Make water your primary beverage but you can also consume skim milk, water diluted fruit juices and diet lemonade. Have a carbonated diet beverage once in a while as a treat if you crave soft drinks.
Step 5
Snack on low calorie items such as carrot or celery sticks, pickles, unbuttered popcorn or a few pretzels. Limit snacks to twice daily when you need a pick me up. For a special treat have a small frozen yogurt or a little slice of angel cake.
Step 6
Eat only in the kitchen at the table. Do not keep food in any other room in the house to help avoid "mindless' eating. Keep a bowl of low calorie snacks in the refrigerator for when hunger or temptation strikes.
Step 7
Incorporate physical activity throughout the day in addition to a regular 30 minute daily activity such as swimming, tennis, volleyball or running. Add exercise by routinely taking the stairs instead of elevators, playing laser tag instead of going to a movie and choosing a pick up game of basketball over sitting in front of a video game.
Step 8
Reward yourself regularly for your efforts. Celebrate every pound lost. Use non-food rewards such as a long baths, a good book, having your nails done or a few new song downloads. Plan fun activities with your support group to commemorate your weight loss as well.
Tips and Warnings
- Drink a glass of water before you start each meal. Practice eating slowly and chewing thoroughly.
- Don't skip meals. Reducing your food intake too drastically will slow your metabolism and may lead to the urge to binge over time.
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