A good number of teens feel pressure to lose weight and often restore to fad diets or the use of over the counter diets aids, such as appetite suppressants and dietary supplements, to lose weight and increase muscle tone, according to KidsHealth. If you're concerned about your weight, it's important to practice healthy nutrition and get regular exercise, as these approaches prove to be more effective and provide long-term results than fad diets or quick weight-loss plans.
Nutrition
Proper nutrition is essential for teens because they are still developing physically and cognitively, according to KidsHealth and the Canadian Pediatric Society. It's important for teens to eat a healthy amount of calories as determined by their age, weight, and height. Foods should be selected according to the Food Guide Pyramid, with plenty of fresh vegetables, lean meats and a small amount of healthy fats. While they are popular among teens, consumption of fast foods and junk foods, such as sodas and chips, should be extremely limited because they are typically high in saturated fats and sugar, and lack nutritional value. Adhering to a healthy diet and controlling calorie consumption is an important aspect of weight control.
Exercise
Aerobic and anaerobic exercise burn calories and increase muscle tone. Teens wishing to lose weight and gain muscle can combine aerobic exercise, such as running and biking, with aerobic workouts, such as weightlifting and resistance training. It's critical to note that exercise will burn calories, and a workout plan should be combined with meal planning to ensure gradual and healthy weight loss. Teen should consult with athletic trainers or coaches for assistance developing a safe and effective workout plan.
Tracking Results
To ensure a plan is safe and successful, a teen should calculate his body mass index and key measurements, such as waist and chest size before beginning a weight management and exercise plan. This calculation will allow him to set healthy weight loss and exercise goals. According to KidsHealth, weight loss should be gradual and should not exceed more than one pound per week.
Expert Insight
It's critical to remember that increased muscle tone can cause a weight gain. As fat is replaced by muscle, an individual will become more fit and toned, but muscle weighs more than fat, so this change can result in a slight rise in weight. KidsHealth suggests that a combination of cardiovascular exercise, such as swimming and jogging and light strength training, including resistance work, can limit the amount of muscle gain, while still providing healthy toning and increased metabolism.
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