Teens often favor fried foods and soda to vegetables. But according to the World Health Organization, a tenth of adolescents are overweight or obese because of poor food habits and lifestyles. Factors such as diabetes, hypertension, heart disease, and joint problems increase the risk of developing these diseases.
Obesity in teens often persists into adulthood.
Hence, it is very important for teens to lose a few pounds as well as improve their health. Here we offer 13 tips to help teens lose weight and get back in shape. Scroll down for more!
Get rid of soda
Sugar content in soda exceeds the recommended daily limit of 25 grams. Sugar content in soda results in obesity and diabetes. Some soft drinks/sodas have also been found to contain pesticide residues. Replace soda with homemade ice tea, lemonade, sugar-free juices made from watermelon, strawberries, and raspberries with lime, mint, or pink salt.
Consume only Healthy Foods
Trans fats, saturated fats, and sugar are among the ingredients found in junk foods. They can cause stubborn fat to be gained, which is hard to lose in the future. Therefore, if you wish to lose weight, it is imperative that you avoid junk food. To get started, follow these steps:
- Change your snacking habits to healthy snacks, such as baked chips, fruit juices, carrots and hummus, cucumbers, nuts, and plain popcorn.
- Consider switching to detox water, iced tea, or freshly pressed fruit juice instead of a cold drink.
- Rather than sweets, eat fruits. Fruits are better than ice cream when you are craving sweets. It is also possible to consume dark chocolate (at least 80% cocoa content). Fresh fruits topped with low-fat frozen yogurt can be just as appealing and satisfying as regular frozen yogurt.
Read More About Health and Weight Loss
Fiber and protein help you to feel fuller longer and stave off hunger pangs. Also, fiber promotes the growth of good bacteria in the gut, improving digestion. When losing weight, protein helps prevent the loss of lean muscle. The following foods will provide you with adequate protein and fiber:
- Leafy greens: spinach, carrots, asparagus, eggplant, okra, lettuce, tomato, cucumber, scallions,peas, radish greens, bell pepper, golden and purple cabbage, bok choy, chard parsley, and cilantro.
- Fruits – Apple, banana,tangerine plum pineapple,blueberry, peach, pear, watermelon,orange,, strawberry, and muskmelon.
- Protein – Egg, fish, lentils, kidney beans, soybeans, black beans, tofu, garbanzo beans, sprouts, mushroom, blackeyed peas, and edamame.
Good fats should be consumed
There are some fats that are good for you. Fish, nuts, and seeds contain omega-3 fatty acids which have been shown to help weight loss and keep the body healthy. Rice bran oil contains oryzanol, a powerful fat-burning compound. There are several healthy fats you can consume, as well as avoid:
- Consume avocados, olive oil, avocado oil, rice oil, ghee (clarified butter), almonds, walnuts, macadamias, pine nuts, pistachios, fatty fish, chia seeds, hemp seeds, peanut butter (not more than 2 tablespoons a day), sunflower butter, flax seed butter, and omega-3 supplements (after consulting a physician).
- Dieters should avoid vegetable oil, butter, lard, cheese, chicken skin, and pork fat.