How to Lose Weight in Teenage

Tired of being bored with your weight? Or do your parents/friends make fun of you for your double chin? If so, read this article and get tips on how to lose weight . Losing weight as a teenager can be difficult because it’s hard to resist delicious cakes in the school canteen, or when friends go out to eat Pizza. Losing weight is certainly difficult, but if you are determined and motivated, you can still do it. Follow the simple steps below and you will lose weight in no time. However, it should be remembered that do not force yourself too much, because that will not be good for your health. Be strong, don’t be weak. Try and don’t give up.

Table of Contents

The process before weight loss

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Set goals . Start with a simple goal, not a big one, because you will be discouraged if you can’t achieve it.

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Plan. Find free time after school or during gym time and schedule exercise to fill it.

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Start your diet as soon as you wake up tomorrow. The first step of weight loss will be more effective if you prepare in advance. You should mentally prepare the night before, plan for the next week or month to start tomorrow.

Healthy eating

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Eat healthy foods and don’t skip meals. Eat 5 small meals a day, spaced 3-4 hours apart. This will keep your blood sugar stable and you won’t feel hungry.

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Do some light exercise before breakfast, even if it’s just stretching. Exercise as much as possible only a few hours after breakfast. Before breakfast, the level of energy stored in the body is low, so overtraining will lead to loss of muscle before the body can use fat. You need energy to burn fat, otherwise your body will use muscle for energy. DO NOT skip breakfast. Breakfast helps activate energy for the body and metabolism, and prevent hunger later. So, even if it’s just a banana and a cup of tea, you should eat enough, rather than eat nothing.

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Avoid buying food from the school canteen. Bring home-prepared lunches and don’t use money to buy food. Thus, hunger will be tamed. At noon, you should have a sandwich, 2 pieces of fruit and some water. Do not eat sweets or greasy foods.

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Eat at the table. Find your own place to enjoy your meal (unless you’re dining out with friends). This helps to avoid mindless eating like sitting in front of the TV. Take the time to chew thoroughly, counting to 30 for each bite. Chewing well can help with weight loss because you’ll feel full faster and won’t have to overeat.

Remember that it will take at least 20 minutes for your brain to signal that you are full or no longer hungry. Therefore, you should not eat too much, stop eating when you feel full and should not try to eat all the food.

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Do not eat from 9pm to 6am. This helps the body get used to it. Metabolism is not strong in the evening (especially when you sleep) so you should not eat at the time when the body is least digesting food.

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At snack time, you should choose healthy vegetables instead of candy. If you don’t like vegetables, you can eat hummus or peanut butter with vegetables, or choose to eat unsalted nuts instead. Greek yogurt speeds up the metabolism and tastes great (unsweetened yogurt with honey and berries is the best). Unsalted or butterless popcorn is a delicious crunchy and high-fiber snack.

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Before going to a restaurant, you should go online to read the menu in advance and choose what you want to eat. Menus sometimes include nutritional information. This way, you can both choose healthy food, avoid overeating to satisfy your hunger and avoid choosing inedible food.

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Order small servings for the main meal. It’s easier to finish a small meal than to try not to finish a large meal because the habit of finishing a meal is an automatic habit. You should try eating in small bowls or plates to trick your brain into thinking you’ve eaten more than you really are.

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Drink at least 8 glasses of water every day. Don’t drink it all at once, but take sips throughout the day. Drink the way you feel comfortable and convenient, as long as there is enough water. This will keep you fuller for longer.

Except for water, all other drinks contain calories. You should learn to love the taste of filtered water and drink plenty of water every day to improve your health and digestive system. On the other hand, vegetable juices lose fiber, so they are not as good as eating whole vegetables. Vegetable juices also contain a lot of added sugar and sometimes not 100% juice, so you need to avoid consuming them. Try making your own vegetable juices at home. This is a great way to get plenty of nutrients and aid in weight loss. Science also proves that drinking 3 liters of water a day helps prevent sagging skin, thereby preventing wrinkles.

Do exercise

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Walk as much as possible. The average person burns about 6 calories per minute of walking. Initially, you should try to walk at least 1.5 km per day, then gradually increase. Walk at a brisk pace and slow down when you feel out of breath. When starting out, the most important thing is just walking, not walking briskly.

Take the stairs instead of the elevator.
Research shows that just walking for 15 minutes a day increases life expectancy by 3 years. ^{[1] X Source of drunk research} .
Dancing alone to music from the TV or MP3 player. Any movement helps to lose weight so just dance happily for a slimmer body.

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Do exercise. Lifting weights, walking around the block, swimming or running on a treadmill all help with weight loss, as long as you exercise 3-4 days a week and burn more calories than you take in. If you don’t have a treadmill, you can go to the pool to walk in the hip-high water and run in place. This way burns as many calories as running on a treadmill.

Other steps

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Weigh weekly in the morning of the same day before eating and after going to the toilet. Instead of weighing every day, this helps you see your weight loss more clearly. If you are still an adult, your weight will not change. Even though you think you’re gaining fat, you’re actually gaining muscle. If you want to know if you can lose fat, you should measure your waist size instead of weight.

Weighing daily can lead to “weight obsession” or unhealthy obsession with daily weight results. The amount of water in the body can weigh up to 2.5 kg per day, so the weight results may not reflect properly.
Think of weight loss as an ongoing process. Your hard work and determination will pay off, as long as you stay mentally strong and optimistic. Very few people are completely satisfied with their body, but you should do your best to love your body. Only then will your body love you back.

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Record the process. This will help you notice big changes. Keep a diary of what you eat, every exercise you do, and the size of your waist (or any other part of your body that needs weight loss). Keep a record of your total calorie intake for the day (try to keep to a maximum of 2000 calories) and calories burned (most exercise machines give you an estimate of calories burned). If you change your diet or exercise, you’ll see which changes are most effective.

In addition, if you record your calorie intake, you can enter it on the website to calculate whether you should eat less or more, thereby planning effectively.
Get the app. There are many great free apps that can help you track your weight loss. You can search in your phone’s app store to choose from.

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Confidence . When you are confident about losing weight, you will achieve better results. Really!

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Don’t be too harsh on yourself. Do not be too tormented when you miss spending all day lying in bed watching some movies or eating a meal full of food that is not good for the body. As long as you stay awake and get back to the routine the next day, it’s fine.

Advice

Don’t stress too much about not losing weight in the first week. Stress only makes you gain weight. Optimism will help you lose weight faster.
Start with small goals (lose 1.5-4.5 kg). When you hit a small goal, you feel great and no matter how much weight you lose, it will be amazing.
If you feel hungry between meals, you can eat a healthy snack. This helps stabilize blood sugar and helps you not to overeat at the next main meal.
Listen to music while exercising. Try doing a different exercise every time you start a new song (rhythmic exercise).
Brush your teeth after each meal (both meals and snacks). Toothpaste helps reduce cravings.
Teenagers need 8-10 hours of sleep each night. Research shows that today teenagers only get 6 hours of sleep a night.
Increase green vegetables. Iron-rich green vegetables such as beans, spinach or broccoli.
Practicing yoga helps to stretch, build leaner and stronger muscles.
Try drinking tea or fruit juice before meals. This way you will feel full before you start eating.
It can take up to 2 months for teenagers to see a big change in weight.

Warning

Try not to obsess over a certain number. The mirror and how you feel are the only signs that you have successfully lost weight.
Absolutely no fasting. Fasting puts your metabolism in a “starvation state”, which is slower and slows down weight loss. However, if you do decide to lose weight fast (a controlled period of time where you only drink water or juices to cleanse your body or aid in weight loss) then daily exercise will help stop the metabolism. substances slow down but can also cause rapid weight gain when you start eating solid foods.
Obsessed with losing weight can lead to eating disorders.
Read and check food nutrition labels. However, foods labeled low fat are not necessarily good for weight loss.
Do not do cardio and strength training on the same day to avoid causing muscle spasms.
With the right diet, you can lose 0.5-1 kg per week or 2.5-5 kg per month. Losing more than 1.5 kg per week is too fast and not good for health. However, depending on your weight and how much you need to lose, losing more than 1.5 kg per week can still be healthy. Remember that if you lose weight too quickly, you may experience hair loss. If you are worried, you should talk to your doctor.
If you’re not losing weight after several weeks, it’s best to see a dietitian.
Research proves that if you weigh too much, you will gain more weight. Therefore, you should rely on how you feel when trying on clothes or ask your loved ones to evaluate you to know if you have lost weight or not.

Steps