Would you like to attain a healthy weight as a teenager? Or, are you a parent looking to help your teen lose weight? According to research, this is the best phase to take charge of your lifestyle and avoid the health complications associated with unhealthy weight.
However, before you consider ways to lose weight fast and easily, it is more important to have the right perceptions about your weight. Studies show that most teenagers misperceive their weight, triggering a bad chain of wrong dietary and lifestyle decisions.
These misperceptions are generally triggered by:
- Media portrayal of the right shape and weight of a ‘killer body.’ This largely affects girls more than boys as they start desiring a slim and well-cut model body.
- Peer pressure. Teenagers who feel heavier than their peers will want to lose weight, so they fit in.
Having the wrong perceptions about your body weight has long-lasting impacts that will affect one into adulthood. Furthermore, adolescent weight misperception tends to lead to obesity in adulthood and chronic disease burden.
The average weight of teenagers
The ideal weight of teenagers varies depending on age group, height, gender, and body build. This is why looking at the average weights of your peers is not recommended as an evaluation tool for determining if you are overweight. As a teenager, you also tend to easily fluctuate in weight since your body goes through lots of changes.
According to the CDC, the right tool to use when evaluating your weight is the BMI (Body Mass Index) formula. This is because it enables you to know your weight in relation to your height, body build, and age.
Therefore, the first step to proper weight management is calculating your BMI rather than focusing on average weights for your age group.
Once you know your BMI percentile, it will be easy to tell whether you have an unhealthy weight. The standard measure is that if you are above the 85th percentile, then you are overweight.
Maintaining a healthy lifestyle
A major concern today is what is the best way to lose weight fast. The good news is that there are several ways to reduce your body weight naturally. However, this comes with the need to remain dedicated and focused on making these behaviors lifelong habits.
Here are the five tips that will make losing weight easy and fast as a teenager:
1 Start your day right
Mornings are very important because they set the pace for the entire day. Therefore, you need to avoid rushing your mornings by having a routine that allows you to get in the right mood and energy. This means that you will have to:
- Start waking up early enough to avoid hurrying everything up.
- Make breakfast a priority. As the first meal of the day, breakfast is important and should never be avoided. Strive to have a healthy breakfast as your body needs the right nutrition and energy.
- Cut on your coffee intake. Your love for coffee in the morning will have adverse effects as it leads to high blood pressure, digestive issues and does not provide lasting energy.
2 Engage in physical activities
There is no question about the importance of making exercising a part of your lifestyle. This is the healthiest way to burn excessive body fat, remain energetic, and flush out toxins in your body.
The first step to achieving this is by reducing your screen time and replacing it with a routine of physical activities that take at least 30 minutes.
3 Watch your diet
Your love for sweetened drinks and junk food needs to be highly moderated. Not only are you likely to overeat when you take these foods, but they also have very few health benefits.
Switching to a healthy diet that contains fruits, vegetables, omega-3 fatty acids, protein, and fiber will quickly see you attain the right weight.
4 Get enough rest
How many hours of sleep do you get each night? Studies have shown that sleep deprivation leads to weight gain and its effects are worse on teens.
Remember, you need between 9 and 9.5 hours of sleep.
5 Avoid stress
Stress levels among teenagers are growing by the day. Unfortunately, this is a catalyst for bad lifestyle choices such as stress eating, bad hygiene, and avoiding exercise.
This is why you need to avoid stress as a teen who wants to lose unhealthy weight and live a happier life.
How much water should you drink per day?
You can never lose weight fast without taking into account how much water you take daily.
According to the dietary references by the Institute of Medicine, you need to take between 1.7 to 3.3 liters of water daily. The amount you take should be determined by your age, gender, and body size.
Do you need to eat on a regular schedule?
Eating on a regular schedule is highly recommended since it improves your metabolism and limits overeating. Equally, it is a smart way to plan your meals by choosing healthier foods and drinks.
Are you ready to lose weight fast and easy?
Unhealthy weight is a growing concern among teens that needs to be managed before it causes adverse effects.
If you are ready to embrace a healthier lifestyle by losing excessive weight, it would be helpful to get the right knowledge and tips from the experts, such as those at Nutrition Realm. Here, you’ll find all the nutritional and wellness guides for your successful weight loss journey.
John Hopkins is an enthusiast learner – anything from business and marketing to lifestyle and traveling goes under the list of his interests. John enjoys discovering new topics, exploring new spheres and sharing his experiences and thoughts with his readers. He is highly motivated by the idea of making the world better with knowledge and experience.
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