Most teens are self-conscious about their bodies, especially if they can afford to lose a few pounds. The secret of fast and safe weight loss is not really a secret: consume fewer calories daily than you burn and move regularly, even if it’s just a quick walk. It is not difficult to do this alone, but to carry out these things consistently. Whenever the discouragement seizes you, remember that millions of people like you are in that position. Stay tuned for a long time and eventually you will lose the desired weight.
1. Start with your diet. If you want fast results, you probably need to change your eating habits to a healthier diet. This does not mean that you should go hungry. Because that would cause your metabolism – that is the process by which your body burns fat – to slow down dramatically, allowing it to store energy. You lose no weight and could even increase.
It is important to remember that your body changes due to hormone changes. It is natural to also have weight fluctuations. It’s best to stick to a consistent, healthy diet every day to make sure your body can ride the hormonal wave.
Do not develop an eating disorder. Anorexia and bulimia are serious illnesses that require treatment. If you even think you may have an eating disorder, tell someone you trust and seek help immediately. No decrease is worth it to put your health at risk.
2. Understand the food pyramid. It is important for a healthy decline to know how many servings of different types of food you should eat a day. Eat and drink as much as possible:
A glass of water with meals. This is a healthier option than sugary soft drinks and juice. Try a few slices of lemon in the water. Lemon removes toxins from the body. Drink as much water as you can as many times as you can.
At least three servings of fruit a day.
At least four servings of vegetables a day.
Three to seven portions of protein per day : meat, fish etc. and dairy products (milk, cheese, yoghurt etc.)
Every day, three to five servings of healthy fats : nuts, peanuts, peanut butter, avocado, etc.
Eat simple carbohydrates (refined and processed products like muffins, cakes, cereals, white bread, white pasta) rarely. If you consume carbohydrates from sugar and refined carbohydrates, this puffs you up. Instead, choose complex carbohydrates like Whole Grain, Sweet Potato, Yams, Whole Rice, Quinoa and Couscous.
3. Create menus for you. Know what foods you need to eat and create healthy menus for you. Here are some suggestions on what to eat.
Ideas for breakfast: toast with your favorite spread. Bananas contain a lot of potassium. 3 Try cereal with skimmed milk and fruit.
Ideas for Lunch: It’s best to bring your lunch from home. Eating at school can be unhealthy and you probably do not have much choice. Try a sandwich of whole meal or multigrain bread with lean chicken, ham or fried egg (use for searing instead of butter oil). Do not use white bread – it is made from bleached flour and contains very few nutrients. Add a salad of vegetables (tomatoes, cucumber, lettuce, etc.), a glass of milk or snacks from vegetables like carrot and celery sticks.
Snack ideas: vegetables and fruits, natural yoghurt and berries, a handful of nuts, vegetables (carrots, beans, mange touts) with a low-fat dip. Do not buy raisins or nuts coated with yoghurt or chocolate. They contain a lot of sugar.
Ideas for dinner: An idea is a meal consisting of one half vegetables, one quarter protein and one quarter carbohydrates. If your parents prepare greasy food for dinner, eat just a bit and then make a salad as a side dish. If you cook for yourself, cook brown rice (it helps to eat more lean meat than the carbohydrate portion), scrambled eggs, make a sandwich, or eat some fish (fish contains lots of omega-3 fatty acids, which are good for your brain).
4. Follow the basic rules for healthy eating. Take three meals a day and two snacks in between. At each meal, make the largest portion of vegetables, then protein, then carbohydrates. Take dairy products with you in your meals.
Breakfast : carbohydrates, fruits, egg whites
Lunch : vegetables, egg whites
Dinner : protein, vegetables, carbohydrates
Snacks : fruits, vegetables, egg whites
5. Drink a lot of water. Avoid drinking anything other than water and unsweetened tea. Water is the best fluid to keep you hydrated. It helps your body burn fat, and can even help keep your skin clear and pimply-free!
As an added bonus, it means that you will not consume any sugar water or energy drinks that can contain up to 800 calories per drink. Just imagine that: almost half of your daily calories in a drink! Water is healthy, tastes good and is important in keeping you slim.
If you are hungry after every meal, try drinking a large glass of water or green tea (unsweetened) before eating. This helps to fill you up and contains no extra calories.
To burn more calories, drink ice-cold water. Your body will need to spend more energy to warm it up. A glass of cold water also feels refreshing after a lot of exercise.
6. Eat everything in moderation. Consider reducing your consumption but not giving up anything completely. Eat things like red meat once a week or once a month – you’ll enjoy them much more!
Try as an exception on fast food, sweets and other junk food (soft drinks, burgers, ice cream, etc.) to refrain. Avoid the strategy of allowing you a cheat day once a week as this can lead to a day of feeding. Set one day a week to enjoy a small treat after dinner. If this is too difficult for you, then start with a small treat every night after dinner and then slowly switch to a day. Even if you can have the treat at any time of the day, it is better to have it after dinner, because then you can look forward to it all day long.
Fast foods and sweets are heavily processed, greasy and unhealthy. The soft ice cream from McDonald’s is made from pork fat, the fritters from KFC are fried in lard and the thick shakes contain almost no natural ingredients! They consist of preservatives and additives. Know what is good for you and what is not.