Easy ways to lose weight
for overweight teens!
IS THERE AN EASY WAY TO LOSE WEIGHT? CAN HEAVY TEENS GET A TRIM FIGURE?
Well, millions have done it, so the answer is clearly yes. Provided there is no medical reason that is causing you to be overweight, all you have to do is remember three points, then decide to fix them for as long as you want to lose weight.
- What goes in, spreads you out.
- Cut down on eating fat, so you can start losing fat.
- Get more sleep.
What does this mean?
Let's look at memory verse number 1: “What goes in, spreads you out.”
God designed your body to work on a simple principle: You need food to stay alive. If you don't eat, you die. The reverse also is true. If you eat more than your body needs, the extra food turns into body fat and you become overweight.
Sports champions and athletic people can eat huge amounts of food without becoming overweight. This is because they do a lot of exercise, which burns up the food before it turns into extra body fat.
If you exercise or are physically active, it will stop you from getting too big. If you are not physically active, and eat more food than your body needs, it will store in your body as loose fat and make your body spread out.
Any exercise is better than none, so even if you are not athletic, try to walk instead of riding, stand instead of sitting, get out of your chair frequently and just move!
Cut down on fat and start to lose fat
Memory verse number 2 says: “Cut down on eating fat, so you can start losing fat.”
Many teens have no idea that some foods will pile on the fat and other foods work to help you stay thin. You can be fairly sure that if you are overweight you are eating too many of the fat-causing foods.
Foods with saturated fats in them, and foods with high sugar, are usually the problem foods for overweight teens. If you eat a lot of these, your body wants more of them, so you put on weight. These foods include those fried or cooked in fat and oil, such as fried chicken, burgers, french fries, potato chips, fatty meat … and foods that have a high fat and sugar content, such as cakes, chocolates, butter, cream, peanut butter, pies, cookies, and sweet dessert-type foods.
Make a radical shift in your eating habits and cut down drastically on these foods from this minute on.
Sleep the fat away
Memory verse number 3 says simply: “Get more sleep!”
Some amazing research announced in June 2009 suggests that getting more sleep may help teens lose weight. Researchers found that adolescents who slept less also drank more caffeine (for example coffee, cola, tea, chocolate and energy drinks, and other caffeine drinks), and had more hours of screen time (watching television, surfing the internet, playing computer and video games).
So if this is your lifestyle, change it. You should start feeling better as you get more sleep, and it may help you lose weight that you may not lose easily otherwise. (One way to look at it is that while you are sleeping you can't be eating!)
Foods that make you thin
Sometimes the problem is more in the way people cook food than in the food itself. Fish or chicken grilled without crumbed coating or batter is much better than crumbed or battered fish and chicken cooked in fat or oil. Boiled and steamed foods are much better than fried food for overweight teens.
People who seem naturally thin usually eat foods that are naturally better for them. Fruits, vegetables, low-GI foods, and foods with a low fat content can help keep the weight off. Check the ingredients of foods. Look on labels for the fat (and carbohydrate) content of foods until you get an idea of what has heaps and what doesn't. Make friends of foods that are low-calorie, low-fat and low-sugar.
Although low-carbohydrate diets are popular with some people, an article in the medical journal The Lancet in March 2006 warned that the low-carbohydrate Atkins diet could cause a fatal blood disorder. Instead, look on labels for low-calorie (low-kilojoule) products, and start to make these a bigger part of your daily food intake.
Nutritionists advise that in a whole day you shouldn't eat food that will total more than 30 grams (10 ounces) of fat. That means that at each meal, don't eat foods with a total of more than 10 grams (3.3 ounces) of fat if you have three meals each day. And watch those between-meal snacks: One pack of potato chips or buttered popcorn may have enough fat for two or three days of your total fats.
But consider changing your 3 meals a day pattern to a pattern that can help you feel satisfied with food while cutting down your daily calorie intake. (See the diet plans for adults.) Some foods, such as spinach and kale, work with your body to fight weight gain.
Look at labels
Train yourself to look at labels to see how much fat, sugar, and calories (kilojoules) foods contain. Get away from high-fat, high-sugar, high-calorie foods. Stick to less than 30 grams (10 ounces) of fat a day. This is not hard. If you have a low-fat breakfast of low-fat cereal and skim milk, and perhaps a piece of fruit, you may be under your fat allowance for that meal, so you will lose weight faster.
Don't have breakfasts that include fatty bacon, sausages, fried hash browns, and such, unless you are doing a lot of sport or exercise. These can be bad news for anyone who is overweight.
If you have been eating the wrong types of foods, your body may think that fruit and vegetables and low-fat foods don't taste as good. But this is because you have trained your tastebuds the wrong way. You can train them the right way. Keep eating more natural foods and you will find them a lot tastier. It's just a matter of getting your tastebuds used to a lower fat and lower sugar diet.
A study announced in Science Daily on November 4 2009 found that eating quickly is another habit to avoid.
Eating quickly hinders the release of hormones in the gut that induce feelings of being full. This could lead to overeating, and putting on weight.
So if you are a fast eater, slow down!
Don't forget to exercise!
Exercise. Instead of sitting around watching TV or playing computer games, get out and do some physical activity. Play outdoor games, ride a bike, go skating, take swimming lessons, climb a mountain, run up stairs, go walking, play sport, go hiking, time yourself running and try to get faster each day, or do anything active that will burn up that fat.
To get some exercise, overweight teen twins Tyler and Melanie stopped playing computer games every afternoon and started working around the house to keep them active. Their parents almost died of shock when the twins started washing the family car, mowing the lawn, washing the dog, tidying up the garden and their rooms every day. Previously their parents could never get them to do this stuff.
But it helped them lose weight, and made them more energetic (it helped the family come closer together too). You will feel a lot better as well, and you will look better.