The bright constellation

Sep 14

How to Lose Weight During the School Year (Girls)

Phychology of a teenager. Add comments

1
Weigh yourself.(Example: if you weigh 150, and you want to lose 30 pounds, 120p,) Write down how many pounds you want to lose. An average person in middle, high school loses 2 pounds per week at maximum. (Don't push, or aggravate yourself,as this will take time and effort to achieve.) Figure out how long you have to lose the pounds, and set a REACHABLE goal. (You can use an app on your iPhone/iPod Touch; "MyNetDiary" is recommended) Try to weigh yourself once or twice a week, but not obsessively. You will aggravate yourself too much and give up.
2
Set up a plan. Once you figure out what you need to lose, the second step is to figure out how to lose it. Create a exercise schedule for every other day to start out with. You should ALWAYS do at least 20 minutes of ANY exercise a day, but at first you need to make sure to take it every OTHER day. (Ex: Mon: 30 min. Cardio, 10 min. Stretching/Yoga, 20 min, Strength/Toning Exercises., Tues: 20 min. LIGHT Cardio/Yoga). Always Hydrate with water and take 5-10 minute breaks in between each routine.
3
Drink water. Water, Water, Water. ALWAYS drink at least 6-7 glasses of water a day. This will flush out your body, and keep your skin crystal clear. Try to ditch soda for at least 1 month, for a mini challenge.
4
Check your schedule. Whether it's your school, work, or Social schedule you need to always make time to exercise. If you have more time in the morning, do 50-100 crunches, or 30 min. Run outside with your music but not loud so that you can't hear everything around. If you have more time at night do 50-100 crunches, or 30 min. Run outside with your music! When you come back from a Run or finish your crunches make sure to drink a glass or bottle of ice cold water, and to wash your face to keep it clear. These morning/afternoon activities go ALONG with your regular exercise routine.
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Change the diet. DITCH THE JUNK. No processed Foods. Instead of chips when you come home, have an afternoon banana. You should eat something every 3 hours to keep your metabolism going.
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Eat… Your… Breakfast. If you think that skipping meals will make you fit in those skinny jeans, think again. Your body will go into starvation mode, and WILL CLING TO ALL YOUR FAT. Breakfast in the morning keeps your metabolism going throughout the day, and gives you energy for school, work, and better food AND exercise choices.
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Have a healthy lunch. Lunch is kind of like a big snack. This is usually the most unhealthy meal of the day. A perfect lunch would be: Rolled up Turkey, 10 Wheat Thins, Some fruit, (NO GRANOLA BARS!! They hold onto fat), yogurt, and OF COURSE water! Or if you need something sweet go for whole cranberry juice. Don't go with cranberry juice COCKTAIL because they add sugar.
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Choose one energy-boosting, fulfilling, satisfying and tasty thing. For me its an apple with one spoonful of peanut butter (natural, less fat) FOR THE WHOLE APPLE. Yummy! You can choose a fruit, vegetable, No processed foods (Bags, Plastic, Boxes are not welcome here.) Eat Slowly and focus on taste! After all, you are supposed to ENJOY delicious food!
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Eat less dinner. Dinner. This is usually the biggest meal. Try to use smaller plates to make your food look bigger. Eat Slowly and use this method: Every bite, try to chew for 5 seconds, then swallow, wait 3 seconds and drink a sip of water. Confusing? It's not. Just 53D 5 seconds, 3 seconds, Drink. Don't over think it. You don't HAVE to use this method. Try to eat Protein at every meal. Chicken, Steak, and Beef should be about the size of a deck of cards. Always eat greens! If you are having pasta (which isn't the BEST choice, but whatever.) It should be about the size of your fist. Use 53D and you'll be full! Always eat veggies and protein WITH EVERY meal. And of course WATER!
10
Have a healthy dessert. On those special occasions when you feel you want to cheat a little, go for the healthier options. Like, Strawberries. Or Bananas dipped in chocolate. (Not TOO much!) Or one or two spoonfuls of whipped cream for those really big cheat moments.
11
Eat more, smaller meals. 5-meals, instead of 3? That's right. It's better to have 5 small meals rather than 3 big meals. Have Breakfast, Morning Snack, Lunch, Afternoon Snack, and Dinner. All small of course. Eat Slowly. 53D, and Enjoy!
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Pay Attention! Read labels, it's important to know what's going in your body. You don't have to be obsessed, but do pay attention. Make sure your consuming your individual calories for the day, and not going over board. Sugar is your #1 ENEMY! Stay away from it as long as you can. Sugar= Fat. Too much Bread = Sugar, which = Fat.
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Go to sleep! Try to go to bed on a routine every day, even on weekends. To keep your body energized and ready to make good choices all day. Also to keep your skin glowing and healthy!
14
Don't eat in front of the TV! Eating while you're distracted is one of the biggest reasons teens are overweight. If you are hungry, get a morning snack, or afternoon snack and portion-control it. Put however many you SHOULD eat in one bowl, and eat that. NO REFILLS!
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Portion Control it. Portion Control EVERYTHING, from now on. B.M.L.A.D (Breakfast, Morning Snack, Lunch, Afternoon Snack, Dinner.) everything. You'd be surprised what REALLY makes you full. Pay attention to the labels, and eat the appropriate serving amount.
16
Smile! Stand up straight and embrace your healthy body! This will not be instant, and you may slip-up from time to time. THAT'S NORMAL. Just always go back to it and fight, and try our hardest, pretty soon every food choice will have your brain thinking "What is the HEALTHIEST way to eat?" or "Should I really eat this?", "Am I really hungry?". After a couple of months you will look and feel awesome! Good Luck!!