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May 2

How Can I Lose Weight Safely? – kidshealth.org

How to lose weight safely Comments Off on How Can I Lose Weight Safely? – kidshealth.org

Therefore, the best weight-management strategies are those that you can maintain for a lifetime. That's a long time, so we'll try to keep these suggestions as easy as possible!

Make it a family affair. Ask your mom or dad to lend help and support and to make dietary or lifestyle changes that will benefit the whole family, if possible. Teens who have the support of their families tend to have better results with their weight-management programs. But remember, you should all work together in a friendly and helpful way making weight loss into a competition is a recipe for disaster!

Watch your drinks. It's amazing how many extra calories can be lurking in the sodas, juices, and other drinks that you take in every day. Simply cutting out a can of soda or one sports drinkcan save you 150 calories or more each day. Drink water or other sugar-free drinks to quench your thirst and stay away from sugary juices and sodas. Switching from whole to nonfat or low-fat milk is also a good idea.

Start small. Small changes are a lot easier to stick with than drastic ones. Try reducing the size of the portions you eat and giving up regular soda. Once you have that down, start gradually introducing healthier foods and exercise into your life.

Stop eating when you're full. Lots of people eat when they're bored, lonely, or stressed, or keep eating long after they're full out of habit. Try to pay attention as you eat and stop when you're full. Slowing down can help because it takes about 20 minutes for your brain to recognize how much is in your stomach. Sometimes taking a break before going for seconds can keep you from eating another serving.

Avoid eating when you feel upset or bored try to find something else to do instead (a walk around the block or a trip to the gym are good alternatives). Many people find it's helpful to keep a diary of what they eat and when. Reviewing the diary later can help them identify the emotions they have when they overeat or whether they have unhealthy habits. Your doctor or nutritionist can give you pointers on how to do this.

Eat less more often. Many people find that eating a couple of small snacks throughout the day helps them to make healthy choices at meals. Stick a couple of healthy snacks (carrot sticks, whole-grain pretzels, or a piece of fruit) in your backpack so that you can have one or two snacks during the day. Adding healthy snacks to your three squares and eating smaller portions when you sit down to dinner can help you to cut calories without feeling deprived.

5 a day keep the pounds away. Ditch the junk food and dig out the fruits and veggies! Five servings of fruits and veggies aren't just a good idea to help you lose weight they'll help keep your heart and the rest of your body healthy. Other suggestions for eating well: replace white bread with whole wheat, trade your sugary sodas for water and low-fat milk, and make sure you eat a healthy breakfast. Having low-sugar, whole-grain cereal and low-fat milk with a piece of fruit is a much better idea than inhaling a donut as you run to the bus stop or eating no breakfast at all! A nutritionist can give you lots of other snack and menu ideas.

Link:
How Can I Lose Weight Safely? - kidshealth.org

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