People often equate getting fit with the need to lose weight, but in reality, these are two distinct things. While numbers are valid in weight loss treatments to determine the success or failure of an approach, the goal of getting fit involves more holistic criteria, such as improving cardiovascular health, strength, endurance and, at the same time, lengthen life expectancy, fueling self-confidence. It is not a process that takes place overnight, but you can start right away by learning the essential aspects that allow you to promote physical health: eliminate bad habits, increase physical activity, follow a balanced diet, take care of mental well-being and cultivating self-esteem.
Steps
Part 1 of 4: Changing Old Habits
Step 1. Reduce sedentary activities
Whether it's watching your favorite TV show, playing video games or surfing the Internet, everyone has at least one amusement that allows them to indulge the more indolent side of their soul. These are distractions that not only promote a sedentary lifestyle, but which according to some research also cause problems with self-esteem and anxiety in both children and adolescents. However, keeping fit doesn't mean giving up on these pastimes - you can just set aside less time for them instead of eliminating them all at once.
- For example, don't spend more than 2 hours a day in front of the TV. You can give yourself more time as long as you move around while watching it, such as walking on the treadmill.
- If you spend too much time on the Internet, install a program that blocks the most deleterious sites that are detrimental to your performance, such as Forest: StayFocused, Productivity Challenge Timer, and Rescue Time.
- You can also set yourself time limits when browsing the web or playing video games. Just make sure you stick to them.
Step 2. Stop Compulsive Eating
There's nothing wrong with munching on popcorn while watching a movie, but if you do it too often, it can become a problem. If you're overdoing it, work out a meal plan in which you indulge in 1 or 2 snacks a day.
- Opt for a healthy snack, such as popcorn topped with a little oil, salt, or butter; or fruit or vegetables accompanied by a low-calorie sauce.
- Salty and sweet foods, such as potato chips and fizzy drinks, are highly addictive, so you should stay away from them.
- Ask your parents if they can avoid buying unhealthy snacks, especially if they don't eat them. Alternatively, you can invite your family to hide them.
Step 3. Don't give in to laziness
Nowadays we are encouraged to assume idle attitudes without even realizing it, such as taking the escalators to the mall, using the car for any daily chore and simplifying our life with smartphone applications, delivery services and virtual socialization. You can give up many of these habits by replacing them with more dynamic activities.
- Walk as soon as you can. If the grocery store is one step away from home, there is no reason to take the car, especially if the weather is nice.
- Alternatively, take the stairs instead of the elevator or escalator.
Step 4. Connect with people by staying on the move
When you meet your friends, you probably enjoy sharing some apps over dinner or chatting on the couch, but you don't have to limit your social life to sedentary activities. The next time you plan an outing, suggest a walk along a nature trail or in the city. Walk together instead of lying on the sofa or challenge yourself to Wii Fit instead of playing the usual video games.
If your friends disagree, ask someone in your family if they want to go for a walk the next time you sit down to talk or watch television
Step 5. Stop smoking
Smoking can cause numerous health problems and even impair your ability to stay physically active. For example, if you are a smoker, you may have great difficulty practicing cardiovascular exercises, such as running, swimming, and dancing. Check with your doctor about how you can stop. He may recommend some smoking cessation programs.
Part 2 of 4: Playing Sports
Step 1. Establish a schedule
Regular, complete physical activity is more beneficial than some sporadic exercise that includes only one type of movement, such as weight lifting or running. You should practice both aerobic activity - capable of stimulating generalized muscle exercise for at least ten minutes - and muscle strengthening activities with repeated movements, making sure that the former lasts longer than the latter. Make sure you balance them by establishing a calendar of exercises.
Organize workouts according to your responsibilities, such as study, work, and family. While it is important to keep fit, sport is only a pillar of life for which we must not sacrifice other aspects
Step 2. Practice aerobic activities
Aerobic exercise promotes cardiovascular health and physical endurance by stimulating the production of endorphins and improving mood. Aim to move at least 150 minutes a week or 30 minutes a day, 5 times a week. You can join the gym to take an aerobics class and work with cardiovascular equipment, or you can choose a more independent approach and run, walk, or cycle.
Recent studies have raised some doubts as to whether stretching before training can decrease the risk of injury. However, it's not a bad idea to stretch your muscles 5 minutes before playing sports
Step 3. Muscle strengthening begins
In addition to the weekly 150-minute commitment of aerobic activity, you should add strengthening exercises at least 2 days a week. Weightlifting machines, medicine ball, resistance bands and bodyweight training (such as push-ups and sit-ups) allow you to strengthen your muscle structure.
Step 4. Work with your arms, legs and core
Many people make the mistake of doing weight lifting and other muscle strengthening exercises in relation to only one part of the body: for example, they do some arm exercises while ignoring the core and leg muscles. Avoid this mistake by making sure you train the three main muscle groups.
- To strengthen your core, opt for sit ups, planks, and crunches. They strengthen and tone the abdominal and back muscles.
- As for the legs, you should practice squats, vertical jumps and wall squats. For the arms, consider pushups, pull-ups, and dumbbell lifts.
Step 5. Join a team, at school or at a sports club
If you don't feel motivated to train alone, consider joining a sports team. It is a fun way to practice aerobic exercise, muscle strengthening and, at the same time, build strong relationships with other partners, learn to manage time and take responsibility.
If you don't know which sport to try, look for sports federations that also have offices in your city. Give it a try and choose the one you are most passionate about
Step 6. Take a dance or yoga class
Besides the gym and street running, team sports aren't the only way to stay fit. For example, you can also sign up for a dance, yoga or modern dance class. See if there is a yoga or dance school near you and ask your parents if you can afford the monthly fee. Some associations have low prices if they hold classes at schools, parish halls or community centers.
If you are interested in yoga, sign up for a beginner course where you can receive training suited to your level. If you take too many complicated moves, you risk getting hurt
Part 3 of 4: Eating Properly
Step 1. Eat fruits and vegetables
Most of the daily diet should consist of fruits and vegetables of different varieties. According to some studies, the healthiest way to consume 5-9 servings a day is to diversify your choice.
- Use your creativity when adding fruit and vegetables to your diet. Make a colorful salad instead of eating a plate of lettuce, cucumbers, and tomatoes.
- Presentation can make a boring dish more appetizing. For example, try artistically arranging fruit slices so that they look like the scope of a 3-star restaurant.
Step 2. Go for proteins
In addition to the daily consumption of fruits and vegetables, you should consider protein sources. However, make a strict selection: choose lean, unprocessed meats, such as lightly marbled steak and chicken breast, instead of medium-quality ground beef (containing 75-85% fat), bacon and sausage.
If you are a vegetarian, you can meet your daily protein requirement by eating nuts, beans, and eggs
Step 3. Eat balanced and don't cut your calorie intake too much
According to recent studies, the fact of emphasizing the calculation of calories does not promote a healthy diet, on the contrary it can favor disordered eating habits because, if the main goal is to respect a certain caloric intake, we focus more on keeping the diet within the threshold of 1200-1500 calories instead of making it heterogeneous and rich in nutrients. Instead, try to have three well-balanced meals a day, choosing high-quality ingredients and minimizing fruit or vegetable-based snacks.
Avoid diet and low-fat foods. Some studies have shown that they don't offer many nutritional benefits
Step 4. Increase your iron and calcium intake
Teenagers - and girls in particular - tend to suffer from iron and calcium deficiencies, so you should eat foods rich in these nutrients every day. Dairy products, such as yogurt and cheese, contain a lot of calcium, an essential nutrient for bone health and growth, so aim for at least 1300 milligrams a day. Lean meats, fish, soy and lentils have a high content of iron, a mineral that contributes to oxygenation of the body: the daily requirement ranges between 15 and 25 mg.
According to some research, the body absorbs little or no nutrients from supplements. Unless your doctor gives you different advice, get calcium and iron from food
Step 5. Eliminate processed foods that have low nutritional value
In addition to opting for healthy, unprocessed foods, you should also cut down on your intake of junk foods, such as chips, crackers, ready meals, candy, and sodas. They often contain harmful chemical additives and preservatives, but also trans fats that raise cholesterol and increase the risk of heart disease.
Begin to consider these foods "bad", but don't overdo it. If you place a moral value on food, you risk developing eating disorders and self-esteem problems
Step 6. Have breakfast every day
Even if you feel like you don't have time for breakfast because you're in the habit of rushing to catch a bus or a ride to school in the morning, you should make an effort to incorporate it into your daily routine. This simple habit will entice you to eat healthier throughout the day, as well as speed up your metabolism and improve your mood.
If you can't swallow a bite before you leave the house, pack a yogurt and banana in your bag so you can eat them later in the morning
Step 7. Drink 2, 2 liters of water per day
You've probably heard your doctor and other health specialists talk about the importance of hydration, but you may not have a very clear idea of all the benefits it brings to your body. In addition to eliminating toxins and transmitting nutrients to the cells, water improves the health of the skin, hair and nails.
- Bring a bottle of water to school so you can sip it during class. It's better than drinking sporadically from the bathroom faucet or buying a soda from the vending machine.
- All liquids contribute to the daily water intake, including fruit juices and herbal teas. However, you may want to replenish your fluid reserves by consuming plain water rather than other drinks.
Part 4 of 4: Dealing with Mental Wellbeing
Step 1. Rest
In a society where the body is worshiped, physical form can turn into a destructive obsession. Excessive training can cause strain injuries, as well as being harmful to mental health. By giving yourself a day off when you are not exercising and avoiding television programs on weight loss and exasperated image control, you will protect yourself against the risks to mental well-being represented by exaggerated body care.
If you feel guilty or anxious when you don't exercise for a day or two, you may be suffering from vigorexia, an excessive and obsessive addiction to exercise. Get help from your parents or school psychologist before the problem gets worse
Step 2. See food as a resource, not an enemy
Eating healthily and getting fit doesn't mean depriving yourself of food or not enjoying mealtime. If you start to perceive it as something to avoid, you risk developing a bad eating behavior that can last a lifetime. Remember that eating is an indispensable need and every now and then indulge in your favorite dishes so as not to fall into the trap of eating compulsions.
If you tend to binge, skip meals, or use laxatives, you may be suffering from an eating disorder. Talk to your parents, a professor, or a doctor to resolve the problem
Step 3. Apply yourself in activities that have no relation to body care
If you spend all your free time training and dieting, your self-esteem will mostly depend on your physical fitness. However, the losses and successes should not be determined by either the last training or the eating style. Rather, the elements that should make you feel good about yourself are your personality, your skills, your empathy, and the relationships you cultivate with friends and family. Do not underestimate these aspects and dedicate a part of your free time to various activities. For example, volunteer at a charity, play a musical instrument, write or paint.
You can help your friends fuel their self-esteem by inviting them to participate in these activities and discouraging self-deprecating comments
Step 4. Get 8-10 hours of sleep every night
Lack of sleep is a problem for many teenagers and, although the adverse effects are subtle, they can affect daily life in many ways. In fact, they can promote bad mood, increase stress and affect school performance, as well as promote unhealthy eating habits and even cause skin blemishes.
