An increasing number of teenagers turn to unnatural and unhealthy methods of weight loss. As "Medical News Today" reports, more than 60 percent of teenage girls practice methods classified as unhealthy, while more than 20 percent practice "very unhealthy" methods, such as taking diet pills, abusing laxatives, regurgitating food or severely restricting calories. Healthy, natural weight loss requires patience and consistency; it also requires adopting better eating and exercise habits.
Benefits
Natural weight loss reduces the body to a healthy weight while providing the nutrients it needs for optimal functioning, energy, focus and general well-being. Getting your weight down to a healthy number during your teenage years means you're less likely to be overweight in adulthood. Losing weight decreases the chances of developing certain cancers, diabetes, heart disease, stroke, metabolic syndrome, osteoarthritis, gallbladder disease and liver disease. It eases other emotional and social pressures that often go along with being an overweight teen.
Naturally Healthy Eating
Eating a naturally healthy diet helps reduce your weight and keep it where it should be. Unfortunately, a typical teenage diet includes an excess of fast food, sugary foods and processed foods. Such a diet is not conducive to weight loss. Make whole grains, fruit, vegetables, lean protein and low-fat dairy foods the bulk of your daily diet. Opt for whole foods. Choose foods that contain unsaturated fats. Determine how many calories you need to eat each day to lose a safe amount of weight weekly. While it's unnecessary to be obsessive about counting calories, develop the habit of keeping an eye on how many you consume at meals and snacks.
Naturally Healthy Eating Habits
Naturally healthy eating habits help you eat only what you need to eat, ultimately prompting weight loss and maintenance of a healthy weight. Eat your meals slowly; it takes about 20 minute to register satiety after eating. Break the habit of eating in front of the television or computer. Distractions and mindless eating easily lead to overeating. Cut your portion sizes. Ask yourself whether you're really hungry before you eat. Weigh yourself regularly once or twice per week in the morning.
Exercise
Along with eating a healthy diet, physical activity is important for naturally burning more calories and building muscle that more efficiently burns fat. Talk to your doctor before you start exercising; get instructions on how to safely begin a regimen and gradually increase the intensity of workouts. Once you build up to it, perform at least 30 minutes of moderately intense cardiovascular exercise each day. Also aim for a variety of strength training exercises two or three times per week to build muscle.
References
- Medical News Today; Use Of Diet Pills By Teenage Girls Doubles Over Five-year Span, New Study Shows; November 2006
- Centers for Disease Control and Prevention: Basics About Chhttp://www.mayoclinic.com/health/weight-loss/HQ01625ildhood Obesity
- Weight-Control Information Network; Do You Know the Risks of Being Overweight?; December 2007
- TeensHealth; How Can I Lose Weight Safely?; February 2009
- MayoClinic.com; Weight Loss: 6 Strategies for Success; December 2010
- Ask the Dietitian; Ten Healthy Eating Habits to Prevent Weight Gain; Joanne Larsen
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