Diet and Weight Loss Tips for Teenagers
Diet and Weight Loss Tips for Teenagers
Many teens are quite aware that they have a weight problem but are unsure how the problem occured or how to reverse it.
If you are an overweight teenager you have a big advantage over most overweight adults. You are still young, so your metabolism is higher and you will burn that fat off quicker once you start dieting and exercising.
Few teenagers are aware that their daily calorie requirements are so much higher than anyone else. For example, a very active 17 year old boy will on average require 3300 calories a day. So anyone playing competitive sports, involved in martial arts, athletics or gymnastics will need a lot more calories than active adults or their less active friends. This is 850 calories a day more than 17 year olds that do no exercise.
For teenage girls the difference is also significant. Between the ages of 14 and 18 the average sedentary girls and young women (i.e. those that do not exercise) require around 1750 calories a day.
However, very active young women need 2400 calories a day, 650 calories a day more. This is one of the reasons why so often we here young women saying "my friend eats all the time and never gains weight". It is usually because she is much more active and her metabolism is burning 650 calories more every day.
Are Calorie Restrictive Diets Safe?
Many people are concerned that calorie restrictive diets are unsafe. There are so many horror stories about people starving themselves while trying to lose weight or people becoming anorexic that many people avoid even mentioning the word "diet" to teenagers. But dieting is essential and the only sure way to lose weight is to reduce calories.
As a general rule of thumb you need to have a calorie deficit of 1000 calories per day to lose 2 pounds per week. This means eating 1000 calories less than your daily recommended amount. Reducing calories to around 1250 per day may help you achieve this.
However, good nutrition is absolutely essential. For teenagers, whether they are maintaining weight or trying to lose weight, it is very important to have a varied diet that is very nutritious.
Ideally staple foods (bread, pasta, rice, potatoes) should be controlled well so that a lot of energy comes from a wide variety of fresh fruits, vegetables and pulses, as well as healthy proteins (fish, poultry, pulses) and healthy fats (oily fish, olive oil, seeds).
But Everyone Fails to Lose Weight on a Diet!
Lets be clear. Every single person that has ever dieting and failed to lose weight while "on a diet" has broken their diet. If you restrict calories you will lose weight.
It only takes a very small snack to go over your daily calorie limit for weight loss though. 2 glasses of juice, a sandwich, some cookies, one soda any of those is enough to stop weight loss in its tracks. If you go on a diet, stick to it. Diet plans do not fail, dieters fail.
What Diet Should You Go On?
All humans respond more or less the same way to food. Although to lose weight you just need to restrict calories, what you eat can determine if this task is easy or hard, and whether you will be healthy or unhealthy.
Studies have shown that when you reduce intake of high GI food and eat more protein appetite is reduced. People who get 25% of their energy needs from protein feel less hungry in the evening and as a result are far less likely to snack.
If you continue to eat sugar (raw and high GI foods such as bread, cakes, cookies) then your blood sugar levels fluctuate and you feel hungry more often.
If you wish to follow a particular diet plan then there are several that are suitable, but the best ones at the moment are the Caveman Diet and the Dukan Diet. Both require you to be strict with your diet, but at the same time the diets are nutritious as they limit "empty carbs" and focus on nutritionally rich foods.Fot more information read this blog
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