As a teen, it is important that you prioritize your health and fitness. Eating healthy foods will help keep your skin looking healthy, your body fueled with energy and your clothes fitting good. Having a workout plan and a diet plan will help keep you on the right track to staying fit and feeling good.
Weight Loss
In order to lose weight you must move more and consume less. As a teen when you create a caloric deficit you will be able to lose unwanted weight. Burning 3,500 calories will help you lose 1 lb. A healthy weight loss for teens is 1 to 2 lb. per week. Burning an extra 500 calories a day through exercise or restricting your caloric intake by 500 calories a day will help you lose 1 lb. per week.
Strength Training
Strength training pushes your body to work against resistance to build strength. Strength training helps to reduce your body fat and increase your lean muscle and helps your body burn calories even at rest. As a teen it is important to strength train because it will also help your bone strength. The Teens Health website explains that you should train two or three days a week and work two or three muscle groups each day. For example, on day 1, work your legs; day 2, work your biceps and triceps; and day 3, work you chest, back and shoulders. Be sure to work with a trainer or an adult before beginning your own routine, to ensure you use proper form.
Cardio Training
Cardio training is essential for your health because it will help keep you physically fit and promote weight loss. The United States Department of Health and Human Services Office on Women's Health suggests aerobic training most days of the week for an hour, doing moderate activity. The key to staying active is to find activities that you enjoy like running, swimming, playing football, taking a kickbox class or even trying a workout DVD. Have your friends join you to keep you motivated and stay social after school.
Portion Control
Portion control is an important part to your diet habits. Too much of any kind of food can be unhealthy. Focus on eating five to six small meals a day to keep your body full of energy and prevent overeating during the day. Choose to half size portions when you go out to eat or split your meal with a friend to eat a smaller amount.
Balanced Diet
A balanced diet is the best way to eat because it will ensure your body gets a variety of nutrients needed for your body to feel energized and healthy. The McKinley Health Center explains that a balanced diet consists of 45 to 65 percent of carbohydrates, 20 to 35 percent fats and 10 to 35 percent proteins. Choose healthy carbohydrates like whole grains, fruits and vegetables instead of processed breads and sugars. Include protein food sources like lean meats, beans and low fat dairy products and choose healthy fats from foods like olive oil and nuts.
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