about ways to lose weight. It can be a bit harder for some people to lose weight because of their genes or because of things around them, such as the food choices in their house. But with the right support and a good plan, you can get to a healthy weight. Learn more about losing weight:
You don’t need a special diet like a low-carb or high-protein diet to lose weight. The best way to lose weight is to get the right mix of nutrients and energy your body needs. Here are some tips for losing weight in a healthy way:
can be a big help. It will encourage you to eat whole grains, vegetables, and fruits. These foods are full of fiber, which can help you feel full.
Cut back on fats.
You need some fat, but even small amounts of fats have lots of calories. Read labels to see how much fat a food has. And try to cut back on fried foods and on meats that are high in fat, such as burgers.
Eat fewer sweets and unhealthy snacks.
Candy, cookies, and cakes often have a lot of sugar and fat and not many nutrients. Learn about
Try not to drink a lot of sugary sodas, energy drinks, and sports drinks. They can add a lot of calories. (There are about 10 packets of sugar in 12 ounces of soda.) Also try not to drink a lot of fruit juice. Water is a great choice instead. Add a piece of lemon or a splash of juice for more flavor.
Get enough sleep at night.
Many teens stay up too late. Staying up late often increases night-time snacking and low energy the next morning (which you might be tempted to beat with some extra food).
Limit fast food meals.
Studies show that the more
fast food you eat each week, the greater the risk of gaining extra weight. So try to limit fast food meals to once a week or less.
Tackle hunger with fiber and protein.
Don’t wait until you are so hungry that it gets hard to make smart food choices. Instead, when you start to feel hungry, eat a small snack that combines a
. You also may eat less if you use a smaller plate. Try not to eat straight from a big package of food — it’s easy to lose track that way. And if you’re at a restaurant, see if you can take home some leftovers.
Think about why you are eating.
Sometimes we eat to fill needs other than hunger, such as being bored, stressed, or lonely. If you do that, see if you can think of some other ways to meet those needs. Consider calling a friend or listening to some great music. And if think you may be having emotional problems, talk to an adult you trust.
One great way to lose weight is by being physically active. You should aim for a total of 60 minutes of moderate or vigorous physical activity each day. If you haven’t been active in a while, start slowly. For more information, check out the
It can be tempting to look for a quick fix if you need to lose weight. Remember, though, that if something sounds too good to be true, it probably is. Keep these tips in mind:
Avoid fad diets.
Fad diets often allow only a few types of food. That means you are not getting all the nutrients you need. And these diets may cause you to lose weight for a short time, but then you likely will gain it back quickly. Learn more about
Avoid weight-loss pills and other quick-loss products.
Most weight-loss pills, drinks, supplements, and other products you can buy without a prescription have not been shown to work. And they can actually be very dangerous. If you are thinking about taking weight-loss pills or similar products, talk to your doctor first.
Don’t eat too little.
Your body needs fuel to grow and be healthy. If you eat fewer than 1,600 calories each day, you may not get the nutrients you need. And don’t skip breakfast. Some research suggests that teens who skip breakfast are more likely to be overweight.
Don’t try to get rid of food you eat.
Some people think they can lose weight by making themselves vomit or taking laxatives (pills that make you go to the bathroom). These are very dangerous steps and signs of
. While you’re working to lose weight, remember to congratulate yourself for any successes. And forgive yourself for any setbacks. Also, try to appreciate your body for where it is right now. Chances are it looks good in lots of ways, and it probably does some pretty amazing things!
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