Regular workouts, along with a healthy diet, can help you lose weight and maintain that loss long-term. However, trying to drop pounds rapidly is not typically advisable. It can cause health problems, and you will probably not be able to keep the weight off once you resume normal habits. The safest, most effective weight loss is achieved by making lifestyle changes that lead to a steady drop in pounds.
Problems With Fast Weight Loss
Losing weight quickly requires you to eliminate a large amount of calories, either by dieting drastically or working out frequently. Fad diets can rob you of necessary nutrients, and working out too much can lead to injury and fatigue. Furthermore, these quick fixes will not teach you healthy habits or cause you to make any permanent changes. Make an appointment with your doctor to discuss how much weight you need to lose and how quickly you should go about doing it. You might also consider working with a personal trainer to help you come up with a workout routine you enjoy.
Strength-Training Workouts
Strength-training not only tones your body, but it also builds muscle, which uses up more calories than fat does. Choose light free weights that you can lift 15 times without stopping, warm up for about five minutes by walking or jogging in place and then perform exercises that work all the areas of your body. These include weighted crunches, squats, leg raises and pushups. Do a strength-training workout two to three times a week, making sure that you rest at least one day in between.
Cardio Workouts
Cardio workouts get your blood pumping and burn calories and fat, helping you lose weight, as well as improve your overall health. Teenagers need about an hour's worth of physical activity each day, and you can get this through a combination of workouts. For example, play basketball or hockey with your friends, and then go for a jog before dinner. You can take a dance or aerobics class, or just climb the stairs in your house. The important thing is finding an activity you like to do. This will make you more likely to continue with it even after you have lost weight, which will help you keep the pounds off.
Other Workouts and Considerations
Stretching or taking a martial arts class can also help you lose weight, as well as increase your flexibility, preventing injury and even enhancing your performance in your other workouts. While exercise is important, also keep in mind that you should watch your diet, too. To lose weight, you need to burn off more calories than you eat. A dietitian can help you come up with an eating plan that matches your fitness and nutritional needs.
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