1. Eat Smaller Meals More Frequently
Research indicates that eating small, healthy meals throughout the day increases metabolism and maintains glucose levels. When glucose remains steady and your body is burning calories efficiently, you are less likely to binge or overeat. Aim for three small meals a day with snacks in between, and get in the habit of planning ahead. When you have sliced fruits and vegetables, a whole-grain sandwich or a yogurt parfait waiting in the fridge, you're more likely to eat healthfully instead of settling for less-wholesome options.
2. Steer Clear of the Soda Machine
Children and teens indulge in soda pop more often than other groups, putting them at high risk not only for obesity, but also for diabetes and osteoporosis. One 12-oz. can of soda equals about 150 liquid sugar calories, so busting a daily habit saves around 1,000 calories a week. If you are trying to conquer your soda dependency, sip seltzer water or water with lemon zest, instead. Add 1/4 to 1/2 cup of fruit juice to the seltzer if you're fighting off a sweets attack, but don't overdo it. Juice is packed with sugar and calories.
3. Commit to an Accountability Buddy
Teenage girls who are courageous enough to acknowledge their need for help and support will be more successful in their weight loss programs. When you verbalize accountability needs to a friend or family member who will help track your workouts and diet habits, you'll be more motivated and less likely to cheat. Remember to have your buddy firmly, but constructively, remind you of your weight loss goals if you begin to fall off the wagon.
4. Build Muscle and Increase Metabolism With Resistance Tubing
While the risks and benefits of weight lifting for younger adolescents is a controversial subject, teenage girls can work all major muscle groups safely, efficiently and portably with resistance tubing. Resistance exercises help you build lean muscle, which improves metabolism and allows your body to burn fat more efficiently. The Mayo Clinic website offers a comprehensive guide to a full-body workout for those unfamiliar with how to use exercise tubing.
5. Work Out Within Your Target Heart Rate Zone
When you're exercising to lose weight, it is critical that you pair resistance training with cardiovascular training. Cardio workouts increase lean muscle and metabolism while burning fat calories. Becoming familiar with your "fat burning zone," which is 60 to 80 percent of your Maximum Heart Rate, is the best way to ensure you're benefiting from your workout. The simplest way of calculating your Maximum Heart Rate is to subtract your age from 220, and multiply the difference by .60 and .80. The resulting number range indicates your Target Heart Rate Zone--the number of heart beats per minute required to burn fat and condition your heart.
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