How to lose weight teenager?

The issue of adolescent dietetics is very complex, it requires a competent approach. The young body has not yet formed. However, existing criteria can no longer be applied to children.

In 12-16 years in the body of a teenager there is a restructuring: active growth, strengthening of bones, changes in hormones. Usually during this period the child is very busy at school, he attends various sections or does his favorite thing. To perform all these familiar actions requires a lot of energy.

First of all - from protein foods. For a teenage body, it is very important to get high-quality protein. There is only one chicken, avoiding fish - wrong! In the diet must contain various protein products.

Many children categorically refuse fish or braised chicken. What is their taste? Modern teens are more likely to choose a juicy hamburger or fried chicken from KFC. Of course, it is much tastier. But what benefits does this food bring to the body? Nothing worth it - except for the huge amount of processed trans fats. They are dangerous in that the liver can stop coping with recycling and start putting them aside. So even a physically active child begins to gain weight easily. Add to this a large amount of hidden salt and lack of vegetables - the result is obvious! The obesity entry appears on the medical record.

The second most important source of energy in the diet of adolescents are carbohydrates. They saturate the body for a long time, allowing you to feel full for hours. All carbohydrates are divided into fast and slow. The first include sugar and flour, as well as all products that include them. These are so loved by adolescents chocolate bars, candy and other joys.

Quickly absorbed into the blood, they instantly raise the level of sugar to a critical point. In response, insulin synthesis is started. - A special hormone that must deliver sugar molecules (glucose) to every cell in the body.

Unfortunately, teenagers do not like slow carbohydrates. These are porridges (mainly from whole grains), pasta made from durum wheat. Having eaten a plate of oatmeal or buckwheat porridge, a person will be fed for several hours.Why it happens? If we compare slow carbohydrates with a steam locomotive, we can note that they consist of several small carriages. When the "train" gets into the liver, it is slowly disassembled into individual "trailers". This does not happen very quickly, and after such a meal you do not feel hungry for a long time.

Unfortunately, the percentage of consumption of slow carbohydrates has decreased significantly. They give way to fast. In economically developed countries, this has led to a significant increase in obesity and diabetes.

Fats for the teenage body are also very important (but not as much as for an adult). It is important to take into account that the child should receive them from an early age.

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It is worth noting that the diet for adolescents should be functional and balanced. Any deficiency or excess of nutrients can cause a metabolic disorder. A broken exchange cannot be adjusted independently. Here it is important to turn in time to the children's nutritionist.

1. To limit in the diet all fast carbohydrates, preferring slow. For breakfast to kid better to offer a plate of porridge with a small amount of butter. The best food for excellent students will be oatmeal. For athletes, buckwheat porridge is ideal. You can add milk, fruit or honey. The arrival of slow carbs in the morning will be a signal to the brain: it's time to wake up and work!

2. All sweet fizzy drinks are strictly prohibited. They have too much sugar. Very quickly absorbed into the blood, they contribute to a strong release of insulin. Preference should be given to unsweetened house compotes, tea. Packaged juices are also not a very good choice. It is better to replace the packaged drink with plain clean water. Drinking clean fluids will help clear the skin of acne. The body will be better to get rid of unnecessary substances, and it will become more clean and fresh!

3. Sufficient intake of fiber. She is in vegetables, fruits, berries. This is an excellent component in nutrition. Fiber expels all harmful substances from the body. If a child eats a fried patty with a vegetable salad, it will do more good than just meat.

4. Limiting the amount of fried foods. Such food - continuous harm! It quickly leads to a set of body weight, and at later ages sometimes becomes the cause of serious diseases. Wrong habits and obesity can lead to problems with the cardiovascular system, diabetes.

5. Physical activity. Unfortunately, modern youth has become less moving. With the advent of electronic "helpers", many household chores no longer cause great difficulties. Increasingly, teenagers prefer to sit on the Internet or play computer games, rather than running around in the yard. Improper diet plus lack of exercise leads to obesity.

There are the following types of obesity:

• "An Apple". This type of obesity is more common in adolescent boys. Fat is stored in the abdomen, thighs.

• "Pear". He is more prone to girls. With such obesity, the buttocks and hips increase. The abdomen is relatively flat.

A very common mistake of all people who want to lose weight is the use of diets aimed at rapid weight loss.It is very easy to find forums where weight loss of up to 10 kg per week is promoted (especially before the beach season or after the New Year holidays). So it is absolutely impossible to lose weight!

Diets that promise you to lose weight to 15 kg in 3 months - just a wrecking! This is a lie. Yes, it is quite possible that the pounds will be dropped. But it will not be fatty tissue at all, but water, muscles. They are sacrificed by the body immediately after the onset of a stressful situation.

An unbalanced diet is a powerful stress for the body. Usually, after her graduation, a child who still has the old habits, easily gains lost pounds. Often the weight becomes even greater than it was before.

Any light and effective diets imply proper nutrition.

The safest diet today is proper nutrition. Doctors claim that she is absolutely safe. This is the only correct way to normalize weight.

Considering a diet, it is necessary to remember the following:

• The correct ratio of proteins, fats and carbohydrates. The body of a teenager requires 30-40% of proteins, 20% of fats, the rest - carbohydrates.
• Processing products. It is better to stew or bake all dishes. From the fried should be abandoned.
• Daily use of healthy foods. The American Dietetic Association recommends eating at least 5 different fruits every day. This is a great alternative to harmful sweets. So you can significantly save on trips to dentists.
• Enough clean water. There are no strict recommendations. It all depends on physical activity, region of residence. In hotter countries, you need to drink more water. Children who attend sports clubs should also consume more liquid than less active children (at least 1.5 liters per day). Sweet carbonated drinks are not considered!

As much as possible, learn about side effects, contraindications. Before using many medications that are used for obesity, you need to carry out a preliminary examination. The doctor prescribes a complete blood count, as well as urine. Only after that he selects the appropriate medication.

In the first place - low-fat protein foods. This is chicken, fish, seafood, pork, beef. Be sure to eat fermented milk products: fresh cottage cheese, kefir, etc. Yoghurt is better to choose not very sweet, without adding artificial colors and preservatives. The combination of dairy products with berries and nuts is a great breakfast option before school!

All mayonnaise-based fatty sauces should also be excluded. They do not usually contain any healthy vegetable fats. They have too many additives.It is better to cook mayonnaise at home or season the salad with olive oil. Polyunsaturated acids will have a beneficial effect on the entire body.

To create a menu for the week, select one of the options for each meal. There are 7 possible combinations to choose from.

• Buckwheat porridge with milk, green tea.

• Oatmeal with banana and walnuts. Cocoa with milk.

• Cottage cheese casserole with raisins. Dried fruits compote.

• Omelet from eggs with tomatoes. Sandwich with one teaspoon of butter. Black tea.

• Pancakes with curd. Cranberry juice.

• Sandwich with boiled chicken breast and tomato. Tea or cocoa.

• Yogurt with fresh berries. Low Fat Sandwich cheese. Green tea.

• Chicken noodle soup. Black Whole Grain Bread. Cranberry juice.

• Soup with meatballs on a low-fat broth. A fresh vegetable salad. Slice of whole grain bread. Compote from figs.

• Cauliflower puree soup. Chicken cutlet with fresh cucumber. Tea.

• Soup from fresh cabbage in lean pork broth. Whole wheat bread. Dried fruits compote.

• Ear of fresh white fish. Turkey casserole with carrot salad. Berry juice.

• Pikeperch cutlet with baked vegetables. Fresh cabbage salad with vegetable oil. Tea.

• Baked chicken with zucchini and carrots. Boiled beet salad. Strawberry jelly.

• Fishcake with a side dish of fresh vegetables. Tea.

• Durum wheat pasta with tomatoes and mozzarella. Sea buckthorn compote.

• Meatballs with boiled rice. Tomato and onion salad, seasoned with vegetable oil. Compote from berries.

• Chicken pilaf. Carrot salad with apple. Pear compote.

• Chicken casserole with vegetables. Unsweetened jelly

• Beef patty with buckwheat. Fresh vegetables optional. Apple juice.

• Baked trout with mashed potatoes. Cabbage salad. Unsweetened tea.

Fermented milk products are also great. Yogurt in a jar is very convenient to carry and put in a backpack.

If a wrong and unbalanced diet is chosen, the consequences of losing weight can be unsuccessful.

All other systems will experience severe energy shortages. Organs stop working in the usual way, violations appear. If you do not intervene at this stage and do not adjust the process of losing weight, it is quite possible that then there will be any chronic diseases.

Often losing weight girls lose their periods. The body simply does not have time to respond to changed conditions. Violated hormonal balance. Girls rapidly lose weight, growing irritability and anxiety.

If the process is delayed, mental disorders also appear: anorexia develops. Usually girls encounter such a disease. Achieving the "ideal" parameters, they artificially limit themselves to food. For a long time they usually do not stand up and, having broken off, they gorge themselves. Then cause vomiting. These symptoms are very dangerous! In such cases, specialist intervention is required.

To normalize your weight without harm to health, follow a few simple rules:

• Follow the principles of proper nutrition. The diet should be varied, complete, balanced in essential nutrients. Drink enough water for your lifestyle and activities. Include in the daily menu of a teenager fresh fruits and vegetables.

• Eat at a certain time. 4-5 meals every 3-4 hours. Be sure to start the day with a full breakfast. At bedtime, you can eat cottage cheese or drink a glass of low-fat kefir.

• Exercise or create moderate exercise. Given the characteristics of the teenage psyche, forcing a child to engage in a certain type of sports activity without his desire is absolutely useless. It is necessary to choose exactly the direction where he will feel comfortable. At each workout, the child must walk with desire. In this case, his emotional system will be fine.

For tips on how to lose weight, see the video below.