The need to lose weight can put a strain on self-confidence, especially if you are a girl going through adolescence. Therefore, it is necessary to remember that no physique is perfect and that the body continues to change and grow every day. However, if you are ready to lose weight, the best place to start is to change your diet. Plan healthy meals, incorporate nutritious foods into your diet, and develop habits that help you lose weight in a healthy way, such as exercising. Above all, be indulgent with yourself and remember that you already have a wonderful body!
Steps
Part 1 of 3: Schedule Nutritious Meals
Step 1. Have a protein and fiber breakfast
In the morning we always go in a hurry and, sometimes, we neglect breakfast to comb our hair or finish some chores at the last minute. However, by taking a few minutes to the first meal of the day, you can speed up your metabolism and inhibit hunger throughout the day, especially if you are consuming fiber and protein. So, set your alarm five minutes earlier than usual and try these tasty breakfast options:
- A scrambled egg with tomatoes and cheese;
- Wholemeal toast with peanut butter and a fruit;
- Whole grains with some strawberries and skim milk. Choose grains that contain at least 5g of fiber and less than 5g of sugar.
Step 2. Prepare lunch for school days
When you go to school, you will have less difficulty eating properly if you prepare lunch the day before, so you won't be tempted to give in to less healthy alternatives if you are at the school cafeteria. If you can't help but eat at the cafeteria a couple of times a week, try choosing healthier dishes, like a salad or tuna sandwich. When you decide to take lunch to school, prepare something nutritious, such as:
- Wholemeal tortilla stuffed with turkey, cheese, carrots and celery;
- Grilled chicken and salad with broccoli, cucumbers, lettuce and tomatoes;
- Taco with lettuce, grilled chicken, peppers and black beans;
- Lentil or chili soup with turkey meat. Keep them warm in a thermal food container and ask someone for the favor of reheating them for lunchtime!
Step 3. Eat a plate of lean meat, vegetables and salad for dinner
Suggest to your parents, or whoever takes their place, if you can prepare dinner a couple of times a week or choose healthy recipes with them. They will be delighted at the thought that you are interested in cooking! You can read a cookbook together and decide which dishes to eat during the week or search the Internet for a healthy and nutritious dinner. Make something delicious like:
- Lean roast beef accompanied by a side dish of mushrooms, salad and broccoli;
- Lemon chicken with rice;
- Salmon with aromatic herbs and brown rice.
Step 4. Make healthy snacks to avoid food cravings between meals
Aim for a combination of protein and complex carbohydrates to satisfy hunger and palate. Bring a couple of snacks to school to suppress your appetite between classes. For example, consider:
- A hard-boiled egg;
- An apple with peanut butter;
- Cheese and almond sticks.
Step 5. Drink water with your meals
Fizzy drinks, fruit juices, and sports drinks contain a lot of sugar and "empty calories," which are calories that do not promote satiety or make you feel satisfied. Slowly reduce your consumption of sodas and sugary drinks. Start by eliminating one a day or 3-4 a week. If you're tired of drinking still water, try the calorie-free sparkling or flavored water.
Step 6. Eat smaller portions
Use a smaller plate and try to put less food. Once you are done eating, drink a glass of water and wait a minute. If after this short break you are still a little hungry, take another serving.
For example, put 2 ladles of pasta in the first portion instead of 3 or 4
Step 7. Eat slowly and focus on food
Take all the time you need when you are at the table and savor the taste and texture of the dishes. By focusing on food and enjoying this moment, you will learn to know when you are full and stop eating as soon as you feel satisfied.
Instead of playing on your cell phone, chat with your classmates or ask your parents how your day was
Step 8. Eat at least 1600-2000 calories per day
The body is growing and changing, so you need enough food to not slow down your metabolism. Skipping meals or fasting is not good for your health, and it is unlikely that you will be able to lose weight with these systems. Instead, replace unhealthy foods with more nutritious ones that help you lose weight, keep your spirits up and feel fit.
- If you are 9-13 years old, you should be consuming 1600-2000 calories per day;
- If you are 14-18, take about 2,000 per day;
- If you train for more than 30 minutes a day, you will need a higher daily calorie intake. Since you burn more calories, you need to ingest more to keep your energy level up! If you don't know what the right portions are, consult your doctor or this page.
Step 9. Avoid the diets of the moment
Surely you will see that dietary cures are advertised on the Internet indicating to consume only certain types of foods. Regardless of the advertised results, these diets are neither healthy nor effective. They do not guarantee you all the nutrients you need and, in the end, you will quickly regain all the lost pounds. Watch out for slimming treatments that cause you to:
- Drastically reduce calories below the recommended levels for your age;
- Take special pills, herbs, or powders;
- Eat only certain foods or combinations of foods;
- Stop taking in all sugars, fats or carbohydrates;
- Skip meals altogether or replace them with low-calorie bars or special drinks.
Part 2 of 3: Choose Healthy Foods
Step 1. Eat lots of red fruits and berries
All fruit is rich in vitamins and antioxidants, so you should try to incorporate a variety of them into your daily diet. Try to consume 250g per day (for example, a small apple, banana or 30 grape berries weigh around 150g). Give preference to fresh and frozen fruit because dried and canned fruit tend to have a higher sugar content. If you want to get good results on your diet, consume berries and red fruits, such as:
- Cherries
- Red fruits (strawberries, blueberries, raspberries)
- Apples
- Watermelon
- Grapefruit
- Peaches, nectarines and plums
Step 2. Fill up on vegetables
Surely you know that vegetables are full of vitamins and minerals and that they are also an excellent source of fiber, useful to keep you full for longer. Try eating 360g per day if you're 9-13 or 450g if you're 14-18. For example, 180g of vegetables is roughly equivalent to a baseball. Try a dozen baby carrots or a large sweet potato. Munch on the following vegetables for healthy and effective weight loss:
- Chillies and peppers
- Broccoli
- Spinach
- Pickled cucumbers
Step 3. Eat whole grains if you want to get healthy carbohydrates
Since they are not refined, whole grains retain all the nutrients and are highly digestible, while white ones, being processed, lose fiber and nutritional values. So, by opting for whole grains, rather than refined ones, you will be consuming top-notch carbohydrates that can help you lose weight. Eat 150g a day if you are 9-13 years old or 170g if you are between 14 and 18 years old. For example, 28g equals about half a muffin, a slice of bread, or a packet of instant oatmeal. I Among the whole grains to include in your diet consider:
- Wholemeal bread, pasta and crackers
- Popcorn
- Oatmeal
- Brown rice
Step 4. Try low-fat or low-fat dairy products
You need calcium to keep bones strong during development, so the simplest and tastiest way to get them is to eat dairy. Opt for fat-free or low-fat dairy products to get the nutrients as you lose weight, or if you can't digest lactose, opt for soy substitutes fortified with calcium and vitamin D. Try to consume 350-375 g of dairy products per day (125 g is equivalent to a jar of yogurt or two slices of hard cheese). Among the best milk products that allow you to lose weight consider:
- Plain or low-sugar Greek yogurt stuffed with berries
- Cottage cheese
- Hard cheeses, such as Parmesan
- Cheese strips
Step 5. Eat fish, white meats and eggs for protein
Within a healthy diet, proteins are essential components that energize and help the body keep fit. Opt for a combination of both animal and plant-based protein foods to nourish yourself in a varied and balanced way. Aim for 140g of protein per day. For example, 28g equals about three thin slices of ham, six cashews, three shrimp, or 120g of beans. A small slice of chicken breast contains about 85g. For best results as you lose weight, choose from the following protein dishes:
- Fish, including salmon
- White meat, like skinless chicken
- Beans and peas
- Egg
- Nuts and seeds without salt
Step 6. Reduce your intake of added sugars, saturated fats, and refined grains
The expression "added sugars" means what it means: extra sugars (and calories) added to the food to make it tastier, but lacking in nutritional values. The same concept applies to refined grains, saturated fats and trans fats: they contain a large amount of calories, but no nutrients. It's okay if you take these substances in moderation, but they shouldn't be a vital part of your diet.
- Limit sugars to about 10% of your daily calories, or about 160-200. For example, a can of a common fizzy drink contains about 150 calories of added sugar;
- Limit saturated fats, such as butter, to less than 10% of your daily calorie intake;
- Trans fats are found in margarine, microwaved popcorn, deep-fried foods, and industrially-made cakes and cookies. Consume these dishes as little as possible.
Part 3 of 3: Making Lifestyle Changes
Step 1. Involve the whole family in your diet
Walk with your family after dinner. Offer to cook with your parents once or twice a week. They will likely support your passion for healthy eating and may even join you! You can continue to feed properly even if they don't want to follow you. Learn to make some very simple dishes, like scrambled eggs or a wholemeal sandwich, to whip up when your parents opt for something less healthy, like fast food.
Step 2. Get 8 hours of sleep every night
The body needs to rest all night to maintain a healthy weight. Plus, by going to bed early, you won't be tempted to snack late. Try going to bed 10 to 15 minutes earlier than usual.
- To be able to relax, turn off your phone, computer and television a few minutes before dimming the lights;
- Put your mobile in "airplane" mode so you are not tempted to check the text messages or e-mails you receive;
- Avoid drinking caffeinated drinks, such as cola or coffee, after 4pm.
Step 3. Exercise for an hour a day
You don't have to go for a long run or play a sport to keep fit. At first you will only need about fifteen minutes a day of low intensity exercises, then slowly get to 30. Increase the time until you train for a full hour as your body gets used to moving. Regular exercise and a balanced diet allow you to lose weight at any age.
- Take a walk with friends or family;
- Swim when time permits;
- Go by bike in your neighborhood;
- Get a jump rope indoors when you need a break from studying.
Step 4. Find a way to relax
Whether it's an exam or a rather tense situation with a friend, when the body is under stress, it puts hormones into circulation that can destabilize the metabolism and hinder weight loss. To relax, try some cool-down strategies:
- Take a brisk walk, run, or cycle;
- Take a mental break by closing your eyes and breathing deeply for a few minutes or try yoga or meditation;
- If you tend to eat when you're stressed, choose something healthy, like whole wheat crackers or cheese.
Step 5. Limit your time on social networks
It is especially important if you have a tendency to make comparisons between your body and that of others. Give yourself only 15-30 minutes a day to connect on social networks, then log out. Remember that people only post photos where they look good, but none are as perfect as they appear on the Internet or in magazines.
Follow the accounts that take a positive approach to the body and, therefore, encourage you to love yourself as you are
Step 6. Cultivate a positive body image regardless of how much you weigh
It's easier said than done, but essential when you're trying to change physically. Look around you and appreciate all the builds that exist in the world. Remind yourself - repeatedly if necessary - that there is no perfect weight or body, and that you are beautiful no matter what the scales say.
Fight any negative thoughts you have about your outward appearance by replacing it with two or three more positive ones. For example, if you think your arms are big, say to yourself, "I have a great smile and strong legs."
Warnings
- Don't fast to try to lose weight. If you don't get enough calories, you'll feel weak and tired - the opposite of the strong, lively girl you are! Lose weight healthily by following proper nutrition and exercising. You will feel better about yourself and your body. If you find yourself eating too little or developing unhealthy eating habits, talk to your parents, teacher, or doctor.
- Consult a doctor before drastically changing your diet.
