Teenagers feel a lot of pressure to have the perfect body, and there is a lot of bad advice available for losing weight quickly and easily, some of which is dangerous. Most of these quick fixes result in regaining the weight after the program is finished. Knowing the safest and healthiest ways to lose weight is essential if you want lasting results.
Step 1
Eat a healthy, balanced diet by eliminating excess carbs (meaning refined, processed, sugary foods). Instead, eat more fruits, vegetables and whole grains. These foods are high in fiber, which is helpful in weight loss. Try eating five to six small meals a day to eliminate snacking or cravings and binges throughout the day. Drink plenty of water, as well.
Step 2
Participate in cardiovascular exercise by taking a brisk walk during the day or go swimming. Even cranking up the music and dancing in your house is beneficial. This will increase the speed of weight loss. Any type of cardiovascular activity will help. If your fitness level isn't where you'd like it to be, do what you can then build on that.
Step 3
Relax by performing deep-breathing exercises or yoga to help during stressful moments. Avoid getting too wrapped up in any drama with your friends that might not matter tomorrow.
Step 4
Get between seven and nine hours per night. The hormones ghrelin and leptin are regulated in the body through sleep. Ghrelin is responsible for telling your body when it's hungry; leptin signals you to stop eating when you're full. Poor sleep habits lead to overeating and unhealthy cravings, which contribute to long-term weight gain.
Tips and Warnings
- Drastic lifestyle changes overnight are difficult to maintain. It is a good idea to pick a couple things to improve on, then choose a couple more the next week. Recommended safe weight loss is 1 1/2 to 2 pounds per week.
- Your body responds to stress by producing a hormone known as cortisol, which causes the body to store fat around the stomach and to crave unhealthy foods.
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