It is important to remember that your body is changing as a result of hormone fluctuations. It is natural to experience some weight fluctuation as well. It is best to follow a consistent, healthy diet every day to ensure that your body can ride the hormonal wave. [2] X Expert Source Pouya Shafipour, MD, MSBoard Certified Family Medicine Specialist Expert Interview. 24 April 2020. Work to maintain a health-based mindset to avoid developing an eating disorder. Anorexia and bulimia are very serious conditions that need treatment. If you think you might have an eating disorder, tell someone you trust and seek help immediately. No amount of weight loss is worth jeopardizing your health. [3] X Expert Source Pouya Shafipour, MD, MSBoard Certified Family Medicine Specialist Expert Interview. 24 April 2020.
A glass of water at meals. This is a healthier choice than sugary soft drinks and artificial juice. Try adding a few slices of lemon to your water. It will get rid of the toxins in your body. Drink as much water as you can, as often as you can. A minimum of 3 servings of fruit daily. A minimum of 4 servings of vegetables daily 3 – 7 servings of protein: (meat, fish, etc. ) and dairy (milk, cheese, yogurt, etc. ) daily 3 – 5 servings of healthy fats[4] X Research source : (nuts, peanut butter, avocado, etc. ) daily Eat simple carbohydrates (refined and processed products including muffins, cakes, cereals, white bread, white pasta) sparingly. Eating carbohydrates from artificial sugars and refined carbs will leave you bloated. Choose complex carbohydrates such as whole grains, sweet potatoes, yams, whole rice, quinoa, and couscous instead.
Breakfast Ideas: Toast with your favorite spread. Bananas are high in potassium. Try cereal with skimmed milk and fruit. Lunch Ideas: It’s best to bring your lunch from home. School food can be unhealthy, and you probably don’t have much choice over what there is to eat. Try a sandwich on wholegrain/whole wheat/multi-grain bread with lean chicken, ham, or a butter-fried egg (using butter to fry egg instead of oil). Don’t use white bread – it’s made from bleached flour, and it contains very few nutrients. Add a salad with veggies (tomato, cucumber, lettuce, etc); a glass of milk; and veggie snacks like carrot sticks and celery. Snack Ideas: veggies and fruit; natural yogurt and berries; a handful of nuts; veggies (like carrots, beans, snow peas) and low-fat dip. Do not buy yogurt-coated or chocolate-coated raisins or nuts. Most of these are full of added sugar. [5] X Research source Dinner Ideas: One idea is: 1/2 veggies, 1/4 protein, 1/4 carbohydrates. If your parents make fatty foods for dinner, only have a little, then make yourself a salad on the side. If you’re cooking for yourself: make brown rice (eating more lean meat than part carbohydrates helps); scrambled eggs; make yourself a sandwich; or eat some fish (it’s high in omega-3, which is good for your brain).
Breakfast: Carbohydrates, fruit, protein Lunch: Veggies, protein Dinner: Protein, veggies, carbohydrates Snacks: Fruit, veggies, protein
As an added bonus: drinking only water means that you won’t drink any sugar-water or energy drinks, which can contain up to 800 calories per drink. Just think: almost half your daily calories in one drink! Water is healthy, it tastes good, and it’s an essential part of keeping you trim. If you find yourself consistently hungry after every meal: try drinking a big glass of water or green tea (unsweetened) before you eat. It’ll help fill you up, and it doesn’t contain any extra calories. To burn more calories, drink ice-cold water. Your body will spend more energy warming it up. A glass of cold water also feels refreshing after lots of exercise.
As exceptions: try to cut out fast food, sweets (chocolate, candy, chips, soda, etc. ), and other junk food (soft drinks, burgers, ice cream, etc. ) Avoid the strategy of allowing yourself one “cheat day” per week , as this can lead to one day of binging. Try setting one day each week when you can have a small treat after dinner. If this is too difficult for you, then start with a small treat after dinner every day, and slowly switch to one day. Although you can have it at any time of the day, it’s better to have it after dinner because you can look forward to it all day. Fast food and sweets are highly processed, fatty, and unhealthy. McDonald’s soft serves are made from pig fat, KFC fries are fried in lard, and thick-shakes contain almost no natural ingredients! It’s all preservatives and additives. Know what is good for you and what isn’t.
Cutting out carbs completely, especially during this stage of life, can slow brain function and hormone production. Don’t fall into the trap of the low-carb Atkins diet. This diet recommends that you eat high-protein meats and fish that are high in saturated fat and cholesterol. Consuming too much animal protein (eggs, butter, chicken, fish, yogurt, milk, beef, lamb, pork, turkey etc. ) have been linked to increased rates of heart disease and cancer.
These low-calorie 1,000 to 1,400 calorie diet plans are often three-day, seven-day, 10-day, or two-week plans – because they do not work long-term. You want weight loss that is maintainable, not just a quick fix. Under strict doctor supervision and recommendation, inquire about how many calories you should be consuming for healthy steady weight loss for your weight, height, age, gender, and activity level.
Limit the amount of fat that you eat to between 35 and 60 grams per day. This means that fats should make up 20% to 35% of your entire calorie intake for the day. Each day, aim to eat about 200 to 350 grams (7 to 10 oz) of complex carbohydrates: whole grains, vegetables, and fruits. This should make up 60% to 70% of your entire calorie intake for the day. Aim to eat about 55 to 95 grams (2 to 3 oz) of low-fat protein, which includes beans, legumes, nuts and seeds. This should account for about 15% to 25% of your total calorie intake for the day. Did you know that 1 cup of oatmeal contains 12 grams of protein? Think outside the box, and don’t just assume that meat, eggs, and fish are the only ways to get protein.
Plan your week. Set three days where you do intense exercise like running or a spin class at the gym. The other three days, do low-intensity exercise like a long walk. The other day is your day off. Don’t spend your days sitting on the couch watching TV. Try exercising! Fast weight loss will only be achieved with diet and exercise.
Stretch! Be sure to stretch before and after you exercise. Stretching also helps your growing muscles not to bunch up so you might look like a weightlifter. If you did stretch right, it would have an effect of a ballerina. It’s hard to lose weight when you’re injured. However, stretching and yoga might help. Do some weight training. Muscles burn calories by just being there. The more muscles you have, the faster you’ll lose weight.
Spinning/elliptical trainer: Spinning or using the elliptical burns the most calories for the average U. S. woman, who weighs 163 pounds. The average female burns 841 calories per hour spinning or doing the elliptical. Downhill skiing: Downhill skiing is another great way to burn tons of calories. Some consider it more fun than spinning. However, it may only be a viable regular workout if you are in a snowy, mountainous area. The average female burns 645 – 841 calories each out while downhill skiing. Full-court basketball: Basketball requires good hand-eye coordination and the ability to run up and down the court. The average female playing basketball blasts around 812 calories an hour. Competitive soccer: Soccer players are known for being among the most fit athletes in the world. No wonder: You’re running up and down a really long field! Female soccer players burn 742 calories of grit and determination per hour.
Yoga is a series of stretching exercises that originated in ancient India. There are different kinds of yoga, each burning a different amount of calories: Hatha Yoga, where the student goes through a series of gentle exercises focusing on posture and breathing, can burn about 175 calories per hour in an average female. [10] X Research source Vinyasa Yoga, in which poses are tougher and linked together faster, can burn about 445 calories per hour in an average female. Bikram Yoga, where the room in which the yoga takes place is heated up to 105 degrees, burns about 635 calories in the average female. Pilates is a stretching and body conditioning routine that works the core. It was designed by a German in the early 20th century, and it boasts over 10 million practitioners today. Pilates (for beginners) burns around 200 calories per hour, and you will burn more as you advance in difficulty.
This is a critical issue, especially in teens due to their school schedules. Get adequate sleep each night so your body can rest, repair, and produce the hormones needed to keep weight at a healthy level.
Waking up suddenly disrupts the whole fat-burning cycle and instead leads to fat production.
