If you are overweight, losing excess pounds can greatly benefit your health and sense of well being. However, in order to drop pounds the healthy way and keep them off for good, rapid weight loss is not generally recommended. You need to learn good habits and make lifestyle changes that you can maintain once you reach your goal weight. A doctor can give you advice on the rate and methods that are best for you.
Physical Activity
Teenagers need about 60 minutes of physical activity a day to reach a healthy weight and stay there. This can consist of formal workouts like jogging or lifting weights at the gym, or simply doing activities like playing volleyball, climbing the stairs or taking a ballet class. A good fitness regimen contains cardio, strengthening and flexibility workouts to both burn calories and keep muscles toned and supple. The important thing is doing exercises that you enjoy and doing them long term.
Healthy Diet
When you start a new diet, you don't have to cut out all the foods you love, eliminate large amount of calories or banish entire food groups. In fact, these types of fad diets can be dangerous and are not typically successful in the long run. Instead, make healthier food substitutions, such as whole grain bread for white, and try to eat small, regular meals and snacks to keep your metabolism going throughout the day. Choose lean, vitamin-rich foods from all the major food groups, and consider consulting a nutritionist to determine how many calories you should be eating in a day.
Make Small Changes
You need to burn off more calories than you take in to lose weight, and this can seem like a daunting task. But instead of getting caught up in how many changes you need to make, start small. Go for a walk before dinner or replace one can of soda with water, which can eliminate 150 calories. As you get used to your new lifestyle, gradually increase the length of your walk or add a Pilates class to your week, and start swapping carrot sticks for chips and strawberries for cookies, for example. Making minor changes and losing weight at a steady pace will help keep you from feeling overwhelmed and discouraged.
Involve Friends and Family
When you begin losing weight, seek support from your friends and family, which may help you achieve better results. Eating healthy meals with your family can keep you from feeling like you are doing this alone, as well as eliminate the temptation of eating high-calorie foods at the dinner table. Going for a bike ride or jog with your friends can make your workout seem like less work, and you may inspire them to make healthier choices as well. Having a support system will help you stay motivated to drop the extra weight and get healthy.
Member Comments