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How Can a Teen Girl Lose 50 Pounds?

by
author image Allison Amy
Allison Amy resides in North Jersey where she is a journalism and psychology major at Rutgers University. She writes articles about fitness and well-being and has has an internship doing so. Her articles have appeared on shrinktheplanet-weightloss.com.
How Can a Teen Girl Lose 50 Pounds?
Feet standing on bathroom scale Photo Credit mark wragg/iStock/Getty Images

Fifty pounds is a significant amount of weight to lose, but you can do this by eating healthful foods in moderation and following a daily workout routine that includes both aerobic and anaerobic exercises. Finding the time to exercise between school and homework can be hard, but if done properly and safely, you can lose the weight within 25 to 50 weeks.

Healthy Eating

Weight loss starts by changing your eating habits. Always have smaller portions and avoid eating greasy, unhealthy cafeteria food and snacks late at night before you sleep. Eat slowly during lunch to give your brain the time it needs to tell your body that you're full, which will help prevent overeating. Cut back on sugar; unhealthy carbs, which are found in products such as white flour and white rice; saturated fats, which are found in red meat and whole dairy products; and trans fat, which are found in fried foods and baked goods. A healthy diet consists of vegetables, fruit, whole grains and beans. Eat monounsaturated fats, which are found in plant oils, avocados, nuts and seeds, and polyunsaturated fats, which are found in fatty fish, fish oil supplements, corn and walnuts. Also eat lean protein, which is found in beans, nuts, chicken and eggs.

Aerobic Workouts

Aerobic or cardio workouts are the next part of losing those 50 pounds. Aerobic exercise gets your heart pumping and includes running, swimming, bicycling, jogging, jumping rope and dancing. If you're a beginner, walking is a good cardio workout to start with until you build the stamina to advance to a light jog or run. Try to do more than 60 minutes of aerobic activity a day for at least four days a week right after school, so that you don't lose motivation after doing homework. Also, put in extra effort during gym class.

Anaerobic Workouts

Anaerobic or strength training exercises are the final part of losing 50 pounds. According to Teen's Health, strength training exercises will build muscle, boost your metabolism and maintain your joints' flexibility, which -- if you keep up -- will even benefit you when you start to age. Three types of anaerobic exercises include sit backs, chair squats and the butterfly breath. To do sit backs, sit on the floor with your legs bent, feet touching the floor, back straight and arms out in front of you. While keeping your arms in place and tummy tight, lean back slowly. Return to a sitting position and repeat. If you're a beginner, start with 10 reps of each exercise, taking a 30-second rest in between each set. As you advance, add another 10 reps for each exercise. Do strength training exercises on nonconsecutive days two to three days a week after school.

Recommendations

Consult your doctor before you start any kind of fitness routine. Don't overexercise or deprive yourself of food in an effort to lose 50 pounds fast. A safe amount of weight to lose per week is one to two pounds. To lose this much per week, you need to burn 500 to 1,000 more calories than you eat each day. You can do this while following your consistent exercise routine after school and eating a healthy diet at home and during school lunch. Always perform a warm-up and cool down when exercising. If you feel any pain, stop working out and give your body time to rest. Always give your body one full day of rest when doing anaerobic workouts targeting specific muscle groups.

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