Teens are at crossroads. They are at the peak of their childhood. Several changes in their body demand more food intake; at the same time; they are fighting identity crisis that goes hand in hand with their confidence and self-esteem.
Therefore, adding weight is inevitable. There are many ways they can still maintain a healthy weight without interfering with their food intake. Weight loss is not all about diet; it also involves the overall lifestyle of the individual.
As much as teens tend to take pills for, it is a little easier way to lose weight, but health experts advise otherwise.
Read on about the tips teenagers need to lose weight
- Maintain a healthy diet
- Engage in physical activity
- Eat all meals but reduce food portions
- Avoid sugar and sweet beverages
- Avoid stress and anxiety
- Avoid junk and processed foods at all costs
1. How to maintain a healthy diet for a teen
The main foot component that causes weight gain is fat. It is not to say that all fats bad. Unhealthy fat is what we are referring to here. Saturated fat tends to take time to digest. Along the way, they align themselves on the arteries causing weight gain.
Besides, they also get stored in the body as excess fat due to digestive nature. What then do you refer to healthy fat r unhealthy fat?
Healthy fat comes from vegetable oils like avocadoes, nuts, vegetable salad, olive oil, and eggs. The unhealthy fat includes all animal fat from animal products like red meat, chicken products, fish (although they have essential nutrients).
Just like adults, they need to check on the intake of the fats they consume if they are in a weight loss program.
2. The physical activities
Teenagehood is a critical stage in any human development. They tend to explore and just love to watch as they discover themselves. Technology is a disadvantage to this generation. When not monitored, you notice that your daughter or son takes all the time on digital platforms with minimal physical movement.
This means that there is an imbalance between the input and the output, which aggravates weight gain. The best physical activity includes ping pong—bicycle riding, walking, jogging, or fitness center program.
You cannot say you are maintaining a healthy weight when there is minimal body movement. The main aim of physical activity is to burn the excess stored fat in the body.
3. Portion control
You have to check on what you eat. You cannot just eat as if you are eating for the last time in your lifetime. In a healthy meal, the carbohydrates should cater to 20 percent, while the protein takes 30 percent while the rest should be vegetables.
This combination tells you that you need to reduce your intake of carbohydrates and proteins, which turn to glucose, if not utilized by the output we mentioned earlier, then they are stored as fat.
The best way to exercise portion control first is to drink water to fill your stomach such that you get full fast. Secondly, while at home, change your glassware and opt for small ones such that even if you fill your plate, you have still exercise portion control.
Lastly, it is not something you achieve in a day. Start small; of course, there are times you will relapse. It is in order but still goes back to your portion control goal.
4. Reduce or avoid sugar and sweet beverages
Sugar, in itself, does not cause weight. It is overconsumption that has a lot of calories, which can easily be turned into fat. You need to take note that sugar is a carbohydrate, and you understand the percentage of carbohydrates that are in your diet.
Teens love sugary stuff, and in most cases, these are not part of their diet. Once they have their main meals, it means the sugary foods are just supplementary, which is just a surplus that aid in weight gain. This is a clear explanation of product effectiveness in sugar intake.
5. Avoid stress and anxiety
There is a close relationship between excess eating and stress. Most youths tend to bury themselves in food when things are not right with them. It is easy to add weight and very difficult to lose the excess weight from the body.
What is easy, then? Just avoid any stress triggers. Parents should play a significant role by staying close to their teens and address their needs where possible. Besides, you need to guide them on stress-relieving activities such that they become their first line of thought before they reach out for help.
You also need to encourage them to speak out on small and big issues that affect them.
6. Avoid junk and processed foods at all costs
Naturally, junk food is not healthy meals, not only for teenagers but also for adults. First, they lack the right nutrients. Secondly, they have high sugar content, which easily gets converted to fat. Lastly, they are the category of processed food, which is made of chemicals detrimental to one’s health.
What is an easy, unhealthy lifestyle with more weight-difficult to loose to a healthy lifestyle with a healthy weight- easy to manage?