Find out what you need to do to get rid of subcutaneous fat once and for all at a young age. Obesity affects not only adults, but also adolescents. This was due to low activity and the use of poor quality food. Many teenagers spend most of their free time in front of monitors and try to eat quickly so as not to be distracted from video games or social networking.
Scientists state the fact that the lower limit of obesity has shifted towards adolescents, which is very unfortunate. Note that due to certain reasons, for example, hormonal surges, it is more difficult for adolescents to lose weight than an adult. In addition, from a psychological point of view, teenagers are also more difficult to tolerate this problem, because at this age they often hear ridicule in their address from their peers. Let's find out how to lose weight before the summer for a teenager.
How to lose weight before summer for a teenager - basic rules
Women at any age are extremely critical of their bodies. This is also true of teenage girls. Many of them are sure that it is necessary to get rid of a couple of extra pounds and, if possible, do it as quickly as possible. For some reason, many, including adults, are convinced that such a goal is unattainable. In practice, things are completely different.
To start losing weight, all you need to do is create an energy deficit with a nutritional program and exercise regularly. And it is not necessary to walk from the hall, it is enough, just to take daily walks. Our body does not matter what kind of stress it is experiencing. If you are interested in the question of how to lose weight to a teenager before summer, then now you will receive an answer to it.
Change your diet
It is your diet that is the determining factor for losing weight. Physical activity is only an assistant in achieving this goal. When we talk about dietary changes, we are not talking about fasting at all. Moreover, if you want to know how to lose weight for a teenager before the summer, the first rule is to eat regularly.
If the body is starving, then metabolic processes slow down dramatically, and you will not lose weight. It is also necessary to remember that in adolescents in the body "hormonal passions" are raging. Serious jumps in body weight are associated with this moment, and with a properly organized diet, the range of these fluctuations can be reduced.
A few more words must be said about fasting. Many people, regardless of age, are sure that only through fasting can one get rid of excess weight. However, in practice, this approach to food management can lead to various eating disorders, for example, anorexia or bulimia. These are very serious diseases that require long-term treatment.
It is very important to have at least a general understanding of the food pyramid in order to draw up the correct diet. You should also know how much you can specifically consume certain foods. Be sure to drink plenty of water. If you add a slice of lemon to a glass of water, the waste disposal processes will be accelerated.
Your daily diet should contain a minimum of 3-4 servings of fruits and vegetables. Moreover, there should be one more serving of vegetables. Foods containing protein compounds should be present in an amount of three to seven servings. Don't forget about the healthy fats found in vegetable oils, avocados, nuts, and other foods. They should be present in your diet in an amount of three to five servings.
Sources of simple carbohydrates must be replaced with foods that contain slow carbohydrates. It is very important to draw up an individual diet, without which you will not receive an answer to the question of how to lose weight to a teenager before summer. Here are the basic rules for a healthy eating program:
- For breakfast, you need to consume protein compounds, fruits and carbohydrates.
- Include vegetables and protein compounds in your diet for lunch.
- Eat carbohydrates, proteins, and vegetables for dinner.
- During snacks, preference should be given to vegetables, proteins and fruits.
You've probably noticed that there are vegetables in almost every meal. This is no coincidence, because they should form the basis of your diet. Water is equally important, and not only because our body is 80 percent liquid. Water is essential for the disposal of toxins and helps to speed up metabolic processes.
Eliminate sugary drinks from your diet by replacing them with drinking water. If you're feeling hungry and it's not yet time for your next meal, drink a glass of water or a cup of green tea. In addition to all of the above, it must be added that if you drink slightly chilled water, then energy consumption will increase, since the body can only process food at a certain temperature.
It is very important to choose the optimal indicator of the energy value of the diet, but at the same time not to limit yourself in products, if we are not talking about harmful ones, such as fast food. Do not let yourself relax by allowing yourself to eat junk food even once a week. You can pamper yourself with your favorite delicacy for one day, but in small quantities. If you find it difficult to give up your favorite dish right away, then do it gradually.
Maintain Nutrient Balance
It is very important to maintain a balance between nutrients. You should limit your carbohydrate intake, but you can't completely cut out carbohydrates. On average, the proportion of carbohydrates in the diet of a healthy person should be 50 percent. This is the main source of energy and without it the body will not be able to function normally.
Severe restriction on carbohydrates is harmful to humans at any age. Such a step will slow down the synthesis of hormonal substances and reduce the performance of the brain. Nutrition programs similar to the Atkinson diet are popular today. But they are not suitable for a teenager, since carbohydrates must be replaced with protein compounds and fats. Leave these dietary nutrition programs to professional athletes.
The diet should contain the maximum possible amount of plant products. These are fruits, grains, vegetables and legumes. Create a diet based on cereals, sweet potatoes, yellow tomatoes, rice, oatmeal, and more. It is generally accepted that white rice and potatoes can lead to obesity, but this is not the case. Just look at the Chinese, whose menu always includes rice. It is very important to eat enough food to satisfy your hunger.
Do not use low-calorie diet food programs. They can be dangerous for an adult, and even more so for a teenager. The calorie content of the diet should be only slightly less in comparison with the normal indicator. This will create a small energy deficit, and due to physical activity, it will be increased. It is in this situation that you will be able to lose weight and not worry about your own health.
All such diets are designed to be used for a short time period and may not be beneficial in the long term. Your task is probably not just to lose weight, but to create a slim figure for a long time. We recommend that you seek the advice of a dietitian who can help you determine the energy value of the diet you need.
If there are a lot of proteins in the nutrition program, then their excess will be converted into glucose. At the same time, you wanted to get rid of the high concentration of this substance by reducing your carbohydrate intake. Although fats cannot be converted to glucose, they are harmful in large quantities. Throughout the day, it is enough for you to consume from 30 to 60 grams of fat to satisfy the body's need for this nutrient. The share of fat should account for 20-30 percent of the total calorie intake.
The amount of protein compounds in the diet should be between 55 and 95 grams. However, they should be sourced from lean foods so as not to shift the balance towards fat.
Go in for sports
Low activity of the younger generation is a serious problem in modern society. Due to the rapid development of technology, teenagers devote a lot of time to computers and the Internet, forgetting the importance of physical activity. Physical education should become the norm for you and school lessons are not taken into account here. Try to use less public transport and go hiking or cycling.
You should set aside three days a week for active sports. This will not only allow you to get rid of excess weight, but also heal your body. We recommend that you start visiting the gym and, besides that, move actively for another three days. But you can completely devote one day to rest.
Sports should be long enough - from half an hour to 60 minutes. Each workout should aim to get rid of at least 400 calories. Do not forget that it is extremely important to do a good warm-up before the main part of the session. If you do not have the opportunity to go to the gym or you are ashamed of excess weight, then train at home.
There is a wide variety of different sports to choose from today and you will definitely find one that you enjoy. And do not think that football is only for boys, but aerobics is great for girls. We also recommend using the swimming pool. This is not only an effective way to lose weight, but it will help you tighten all the muscles in your body. I would like to believe that you have received the answer to your question, how to lose weight before the summer for a teenager.
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