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Merdeka.com – Being overweight is something that can happen to anyone of all ages. One of them is teenagers. As a teenager, being overweight can be a barrier to much physical activity. Especially at this time they have many school activities.
For teens in particular, weight loss can bring many good health benefits. Losing excess body fat can improve health and increase self-confidence. With a lighter body, teenagers will certainly find it easier to do many things.
However, it is important for these teens to follow the process of losing weight in a healthy manner. Some of these healthy ways are to make dietary and lifestyle changes that are right for the growing body and can be followed in the long term.
Here are some weight loss tips for teens that can be followed.
1. Have Healthy and Realistic Goals
The first weight loss tip for teens is to set a healthy and realistic goal from the diet program.
Losing excess body fat is a great way to get a healthy body. However, it is important to have realistic goals regarding weight and body image.
While losing excess body fat is important for overweight teens, the focus should always be on improving health, not on weight calculations.
Having a realistic weight target may help some youths be more energized, but improving diet and increasing physical activity can be much more effective overall.
It is very important for teens to have healthy role models and to understand that everyone has different body types. Family support and education at home and at school are strongly linked to successful adolescent weight loss and can help reinforce positive lifestyle changes.
2. Reduce Sweet Drinks
The second tip for losing weight for teens is to reduce the consumption of sugary drinks. Perhaps this is one of the easiest ways to lose excess weight.
Soda, energy drinks, sweetened teas, and fruit drinks are loaded with added sugar. Studies show that high consumption of added sugar can lead to weight gain in adolescents and may also increase the risk of certain health conditions, such as type 2 diabetes, non-alcoholic fatty liver disease, acne, and cavities.
Research shows that teens are more likely to consume sugary drinks if their parents do, so it’s best to cut back on these unhealthy drinks with family.
3. Do Physical Activity
The third weight loss tip is to do physical activity regularly. You don’t have to join a sports team or gym to be physically fit. Simply by sitting less often and moving more, it helps to get rid of excess body fat.
Increasing your overall daily activity can also increase muscle mass, which can help your body burn calories more efficiently. The key to getting physically fit is finding activities that you really enjoy.
Try a new sport or activity every week until you find one that works. Hiking, biking, walking, soccer, yoga, swimming, and dancing are just some of the things that can be tried. Engaging in active hobbies like gardening or social activities like garden or beach cleaning are another great way to increase activity.
What’s more, being active can help improve mood and has been shown to reduce symptoms of depression in teenagers.
4. Consumption of nutritious foods
Tips for losing weight for adolescents, which is to always eat nutritious foods. Rather than focusing on calorie content, choose foods based on their nutrient density, which refers to the amount of nutrients including vitamins, minerals, and fiber.
Because adolescents are still growing, they have higher needs for certain nutrients such as phosphorus and calcium than adults. Vegetables, fruits, whole grains, healthy fats, and healthy sources of protein are not only nutritious but also promote weight loss.
For example, fiber found in vegetables, whole grains, and fruits, as well as protein found in sources such as eggs, chicken, beans, and nuts can help the body stay full between meals and may prevent overeating. .
5. Don’t Avoid Fat
The fifth weight loss tip for teens is not to avoid fat. Because teenagers’ bodies are still developing, they need more fat than adults.
When trying to lose weight, it is common to reduce sources of dietary fat due to their calorie content. However, reducing too much fat can negatively impact growth and development.
Rather than drastically reducing your fat intake, focus on swapping unhealthy sources of fat for healthy ones. Replacing unhealthy fats, such as fried foods and sugary baked goods with nuts, seeds, avocados, olive oil, and fatty fish can promote healthy weight loss.
Healthy fats not only fuel the body, they are also essential for proper brain development and overall growth.
6. Limit added sugar
The sixth weight loss tip for teens is to limit your intake of added sugar. Teens tend to like to eat foods high in sugar such as candy, cakes, sweet cereals, and other sweetly processed foods.
When trying to improve your health and lose excess weight, cutting back on these added sugars is very important. This is because most foods that are high in sugar are low in protein and fiber, which can cause your appetite to fluctuate and lead to overeating throughout the day.
Foods high in sugar not only promote hunger but can negatively impact adolescent academic performance, sleep schedules and mood.
7. Keep Your Body Hydrated
The next weight loss tip for teens is to make sure the body is well hydrated. Drinking enough water is essential for overall health and can help maintain a healthy body weight.
Replacing sugary drinks such as sodas and sports drinks with plain water can reduce excess calorie consumption and promote healthy weight loss. Plus, drinking water throughout the day can help regulate appetite and reduce cravings for snacking when you’re not necessarily hungry.
Staying well hydrated can also improve academic and athletic performance.
8. Avoid Artificial Diet Foods
Tips for losing weight for the eighth teenager is to avoid consuming artificial diet foods. Foods and drinks marketed as “diet-friendly” can be packed with artificial sweeteners, unhealthy fats, and other ingredients that are bad for your health.
Artificial sweeteners like aspartame and sucralose have been linked to health problems, including stomach upset, migraines, and even weight gain in some studies. Plus, diet foods and drinks rarely contain the nutrients a growing body needs.
Instead of buying diet foods, opt for whole, unprocessed, and filling foods for meals and snacks.
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