Losing weight can be extremely difficult. And, during the school year, the obstacles increase. Simply read these steps and do your best. Remember not to get irritated and to keep believing it… You will reach the finish line in no time!
Steps
Step 1. Weigh yourself
For example, if you weigh 60 kg and want to weigh 50, write down how many pounds you want to lose. A person of normal build in middle school or high school can lose up to 1 kg per week (do not make extreme choices or irritate yourself, as this process will take time and effort to complete). Calculate how long it takes to lose the extra pounds and determine a feasible goal (you can use an app on the iPhone / iPod Touch; “MyNetDiary” is recommended). Try weighing yourself once or twice a week, but don't get obsessed. Otherwise, you would feel bad about yourself and give up.
Step 2. Establish a plan
Once you determine the pounds to lose, the second step is figuring out how to do it. Create a training program to start with, to practice every other day. You should always do at least 20 minutes of any exercise a day, but in the beginning you need to make sure you do every other day (Example: Monday, 30 minutes of cardio, 10 minutes of stretching / yoga, strength / toning exercises, Wednesday: 20 minutes of light cardio / yoga, and so on). Always hydrate by drinking water and take 5-10 minute breaks between routines.
Step 3. Drink water, nothing but water
Always consume at least six to seven glasses of water a day, which will cleanse the body and keep the skin clean. Try ditching fizzy drinks for at least a month in order to try your hand at a mini challenge.
Step 4. Review your schedule
Whether you need to go to school, work, and engage in social activities, you always need to set aside time for physical activity. If you have more time in the morning, do 50-100 sit-ups or run for 30 minutes outdoors with headphones in your ears, but don't turn the volume up too much, you need to be able to hear the noises around you. You can also try this routine in the evening if you have the most free time at this time of day. When you come back from a run or finish your set of crunches, be sure to drink a glass, or more than one, of cold water, and wash your face to keep it clean. These morning / afternoon activities need to be added to your regular exercise routine.
Step 5. Change your diet
Ditch junk food and processed foods. Instead of eating a bag of potato chips as a snack, grab a banana. You should eat something every three hours to keep your metabolism going.
Step 6. Have breakfast
If you think skipping meals will get you into those skinny jeans, you're wrong. Your body will go into reserve and hold on to all the fats. Breakfast keeps your metabolism active throughout the day, gives you the energy you need for school and work, and allows you to live healthier.
Step 7. Eat a healthy lunch
This meal is a kind of great snack. And it can be the least healthy of the day. For a perfect lunch, eat some turkey, some whole wheat crackers, fruit (not the granola bars, which cling to fat) and yogurt, and, of course, drink water. If you need something sweet, sip cranberry juice, but avoid drinks with added sugars.
Step 8. Choose foods that energize you, fill you up and are tasty
For some, this description corresponds to an apple with a spoonful of peanut butter, a greedy but healthy option. You can also choose a fruit or vegetables, but avoid processed foods (those sold in bags, plastic and boxes are not welcome here). Eat slowly and savor each bite. After all, you should enjoy what you eat.
Step 9. Eat less at dinner, which may be the biggest meal for some people
Try using smaller plates to make the food look bigger. Eat slowly and use this method: for each bite, try chewing for five seconds, then swallow, wait for three seconds, and take a sip of water. Confused? You will see that you will get used to it. Remember the 53S: five seconds, three seconds, sip of water. Don't think about it too much. But you don't necessarily have to use this method if you don't want to. Try to consume protein with every meal. A serving of chicken or beef or steak should be roughly the size of a deck of cards. And always eat vegetables! If you make a plate of pasta (which isn't the best choice, but you can indulge in it every now and then), it should be roughly the size of your fist. Use the 53S rule and you will be full! In summary, always eat vegetables and proteins at every meal. And water cannot be missing.
Step 10. Indulge in a healthy dessert
On special occasions, when you feel like "cheating" a little, choose the healthier options, such as strawberries or bananas dipped in chocolate (not too much!) Or accompanied by a spoon or two of whipped cream, but this cannot be the rule.
Step 11. Eat more meals, but let them be mini
Five meals instead of three? Exactly. It is better to have five small meals instead of three large ones. They include breakfast, morning snack, lunch, snack and dinner. Remember, they need to be small and you should eat slowly, always following the 53S rule. And enjoy them!
Step 12. Pay attention
Read the labels, it is important that you know what you are introducing into your body. You don't have to get obsessed, but be careful. Make sure you are consuming the right amount of daily calories for you, and never overdo it. Simple sugars are your number one enemy! Stay away as much as possible. Simple sugars = Fat. Too much bread = Simple sugars = Fat.
Step 13. Go to sleep
Try to follow a steady rest routine, even on weekends. It serves to keep the body energized and ready to make good decisions throughout the day. Plus, your skin will be glowing and healthy!
Step 14. Don't eat in front of the TV
Eating in a distracting moment is one of the biggest reasons teens are overweight. If you are hungry, have a snack and check the portion. Pour everything you should eat into a bowl, and don't exceed this amount. No encore!
Step 15. Check the portions from now on, of everything you eat
At breakfast, during the morning snack, at lunch, as a snack, during the afternoon snack and at dinner. Everytime. You will be surprised by what really satisfies you. Pay attention to the labels and eat the appropriate amounts for you.
Step 16. Smile
Stand up straight and embrace your healthy body! The change will not be instantaneous and you may have slips from time to time. It's normal. Always get back on your path and fight, do your best, soon your brain will find itself asking the question "Is this food healthy for the body?", "Should I really eat it?" or "Am I really hungry?" every time you have to decide what to eat. After a couple of months, you will feel great, and your looks will reflect that too! Good luck!
Advice
- Don't expect to have instant success, you will slip and cheat every now and then.
- You don't have to look like one of those girls you see in magazines. Remember that their bodies are photoshopped.
- Do not do anything extreme, otherwise you run the risk of suffering from anorexia or bulimia, resorting to diet pills, etc.
- Buy clothes after losing weight, or you will feel worse looking at them.
- Remember that not all fats are harmful. It is a common misconception that all fats make you fat.
- Embrace your healthy body!
- Always smile!
- Tell your friends that you are on a diet so that they know they don't have to offer you the unsuitable foods for your diet, but explain that they can eat them in front of you. You don't have to, but better say it.
