If you’re already within the “normal” weight category, weight loss may not be healthy for you. Speak with a doctor before making any changes to your diet or lifestyle. [2] X Expert Source Pouya Shafipour, MD, MSBoard Certified Family Medicine Specialist Expert Interview. 8 May 2020. Keep in mind that your natural body type will determine how your weight is distributed. Don’t expect to look like another person with the same height and weight; each body is different.
When you see smaller amounts of weight drop off, you’ll start to feel more motivated to set and achieve new goals as time goes on. Don’t be disheartened if you don’t lose any weight in the first week. Stay positive and stick to your plan and you’ll gradually start to see results.
Try using a website or weight loss app to help record your diet and exercise. Many of these tools automatically estimate the amount of calories consumed or worked off for each line item. Analyze the contents of your food diary to see what’s working and what isn’t so you can adapt accordingly. For instance, if you notice that you always have a vending machine snack after swim practice, you can start bringing a piece of fruit along so you have something healthier to eat.
Weighing yourself every single day can lead to what scale obsession, or an unhealthy fixation on daily results. Water retention in the body can add as much as five pounds per day, so the scale can also be somewhat misleading. Remember that weight loss is an ongoing process. Developing healthy habits and losing weight takes months and years; it won’t happen in a matter of days.
If you spend a day vegging in front of the TV instead of hitting the gym, don’t beat yourself down. If you indulged in a bunch of junk food after a stressful exam, don’t worry too much. Just make a commitment to getting back on track tomorrow!
A 14-year-old boy who’s heavily involved in sports might need up to 3,000 calories, whereas his classmate who doesn’t lead a very active lifestyle might need only 2,000. However, a 14-year old girl with a moderately active lifestyle would need about 2,000 calories per day as well. If you do eat too many calories on Monday, don’t restrict your intake on Tuesday. This will only result in an unhealthy cycle of overeating and starving yourself.
For some flavor, try making fruit-infused water or brewing fruit tea which can be enjoyed hot or iced. Drinking enough water throughout the day will help you feel more full.
Instead of taking a whole chicken breast at dinner, cut it in half and save the rest for tomorrow’s meal. Tell the lunch lady that you only want 1 scoop of casserole instead of the usual 2. Having less food on your plate doesn’t mean you have to eat it fast. Chewing slowly will make your meal last longer and will help you lose weight. Also, by chewing thoroughly, your body will more easily digest the food you’re eating. [12] X Research source
Pick baked, grilled, or steamed proteins over fried or breaded foods. Look for “light” or “low-calorie” options on restaurant menus when you go out to eat. This will ensure that you still have a great time and a delicious meal while sticking to your weight loss plan. It’s okay to enjoy sweet treats in moderation. You don’t need to cut your favorite pizza joint out of your life or refuse your friend’s birthday cake. Have a slice every once in a while, but stick to just the 1 slice. Skip the soda and swap potato chips for carrots to make your overall meal healthier. [15] X Expert Source Pouya Shafipour, MD, MSBoard Certified Family Medicine Specialist Expert Interview. 8 May 2020.
Avoid indulging in midnight snacks; drink water or herbal tea to quench your cravings instead. If your friends tend to snack on junk foods, offer to bring a healthier snack like hummus for everyone to share.
Try munching on an apple, a packet of unsalted nuts, or a granola bar in between meals.
Small spurts of exercise quickly add up. Try signing up for a 30-minute gym class at school, doing 10 minutes of basic stretches and aerobic exercises as soon as you get home, and going for a 20-minute run with your family dog in the evening. Rather than playing soccer video games with your friends after school, suggest that you all go out to the park and kick around a soccer ball.
Consider a competitive sporting team, an intramural sports team, or a group that just plays for fun. Don’t be discouraged if the first few sessions of your fitness class are really tough. You’ll build strength and stamina as the weeks go by.
Walk at a brisk pace but slow down if you start getting out of breath. Instead of slouching, stand or sit up straight to engage your core muscles. Standing will burn more calories than sitting. [21] X Research source Rather than taking the bus or catching a ride to school, try bicycling to and from school if you live nearby. [22] X Trustworthy Source National Institute of Diabetes and Digestive and Kidney Diseases Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U. S. National Institutes of Health Go to source
